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Base Athletics
by Beefrib
4 athletes joined
Program Description
This program is designed for low impact, off of play training for athletes.
Program Overview
Level
Novice
Goal
Athletics
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
30 minutes
Created
Jan 11, 2024 11:27
Last Edited
May 07, 2024 10:41
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Week 1
1 / 6 Weeks
Day 1
1
Power Clean
3 Sets
3 Reps
@6
2
Skater Squat
3 Sets
10 Reps
@6.5
3
Cossack Squat
3 Sets
10 Reps
@6
Day 2
1
Snatch (Kettlebell)
3 Sets
3 Reps
@6.5
2
Push Up
2 Sets
AMRAP
@6.5
3
Inverted Row
2 Sets
AMRAP
@6.5
Day 3
1
Clean and Press
3 Sets
3 Reps
@6.5
2
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Pull-Up (Weighted)
3 Sets
6 Reps
@7
Day 1
1
Step-Up (Weighted)
3 Sets
8 Reps
@6.5
2
Farmer's Walk (Weighted)
3 Sets
1-2 mins
@6.5
Day 2
1
High Pull
3 Sets
3 Reps
@6.5
2
Pull-Up (Weighted)
5 Sets
2 Reps
@8
3
Dip (Weighted)
5 Sets
2 Reps
@8
4
Side Plank
3 Sets
1-2 mins
@8
Day 3
1
Step-Up (Weighted)
3 Sets
8 Reps
@6.5
2
Farmer's Walk (Weighted)
3 Sets
1-2 mins
@6.5
Day 1
1
Power Clean
3 Sets
3 Reps
@6
2
Skater Squat
3 Sets
10 Reps
@6.5
3
Cossack Squat
3 Sets
10 Reps
@6
Day 2
1
Snatch (Kettlebell)
3 Sets
3 Reps
@6.5
2
Push Up
2 Sets
AMRAP
@6.5
3
Inverted Row
2 Sets
AMRAP
@6.5
Day 3
1
Clean and Press
3 Sets
3 Reps
@6.5
2
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Pull-Up (Weighted)
3 Sets
6 Reps
@7
Day 1
1
Step-Up (Weighted)
3 Sets
8 Reps
@6.5
2
Farmer's Walk (Weighted)
3 Sets
1-2 mins
@6.5
Day 2
1
High Pull
3 Sets
3 Reps
@6.5
2
Pull-Up (Weighted)
5 Sets
2 Reps
@8
3
Dip (Weighted)
5 Sets
2 Reps
@8
4
Side Plank
3 Sets
1-2 mins
@8
Day 3
1
Step-Up (Weighted)
3 Sets
8 Reps
@6.5
2
Farmer's Walk (Weighted)
3 Sets
1-2 mins
@6.5
Day 1
1
Power Clean
3 Sets
3 Reps
@6
2
Skater Squat
3 Sets
10 Reps
@6.5
3
Cossack Squat
3 Sets
10 Reps
@6
Day 2
1
Snatch (Kettlebell)
3 Sets
3 Reps
@6.5
2
Push Up
2 Sets
AMRAP
@6.5
3
Inverted Row
2 Sets
AMRAP
@6.5
Day 3
1
Clean and Press
3 Sets
3 Reps
@6.5
2
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Pull-Up (Weighted)
3 Sets
6 Reps
@7
Day 1
1
Step-Up (Weighted)
3 Sets
8 Reps
@6.5
2
Farmer's Walk (Weighted)
3 Sets
1-2 mins
@6.5
Day 2
1
High Pull
3 Sets
3 Reps
@6.5
2
Pull-Up (Weighted)
5 Sets
2 Reps
@8
3
Dip (Weighted)
5 Sets
2 Reps
@8
4
Side Plank
3 Sets
1-2 mins
@8
Day 3
1
Step-Up (Weighted)
3 Sets
8 Reps
@6.5
2
Farmer's Walk (Weighted)
3 Sets
1-2 mins
@6.5