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Persist Training Sample: MINIMALIST
Persist Training Sample: MINIMALIST

Check out a sample of our MINIMALIST track in Persist

Laura Campbell avatar
Written by Laura Campbell
Updated over a week ago

The MINIMALIST training track is a 60 minute program 4 days per week plus optional recovery days.

NOTE: Bodyweight ONLY workouts are available in the "Workshops" section in ATOM

Sample Training Split & Primary Lifts

  • Monday – Lower Body Quad Focused – Back Squats or Cyclist Back Squat

  • Tuesday – Upper Body Push & Pull – Incline BB Bench Press & Unilateral Overhead Presses

  • Wednesday – Active Rest Day with Mobility

  • Thursday – Lower Body Hamstring Focused – Hip Thrust or Good Morning Contrast Movement Pairs

  • Friday – Upper Body Push & Pull – Strict Pull Ups w/ Single Arm Chest Press

  • Saturday – Active Rest Day with Mobility

  • Sunday – Rest Day & Work In Lesson

Sample MINIMALIST Training Day

Coach Note:

Congratulations on completing the 6-week block! If you're sore or tired from the efforts earlier this week, feel free to adjust your effort. If you are feeling good, continue to push your intensity during this final day of the program.

Warmup:

2-3 Sets
1. Cardio 60 seconds - Bike/Row/Run/Ski/Sled Option

2. Shoulder Extension Bridge x 5
3. Scap Pushup to Downdog x 5

Strength Intensity:

3-4 Sets
1. Weighted Pronated Strict Pullup or Bodyweight Pronated Strict Pullup @ 21X0 x (Max Reps); rest 30 seconds
2. Narrow Grip Dumbbell Bench Press @ 21X0 x 8-10 reps; rest 30 seconds
3. 30 second max reps Dumbbell Push Ups or Band Assisted Dumbbell Push Ups; rest 90 seconds before going back to 1.
*Choose the Pull-Up and Push-Up Option that allows you to get at least 10 reps or more.

Strength Balance - Triceps & Shoulder Isolation:

Every 3:00-3:30 minutes x 3 sets, Perform the following:

1) Dumbbell Push Press @ 20X1 x 10-12 reps; rest 15 seconds
2) Dumbbell Full Raise x 10-20 reps 3010; rest until the next 3:00 or 3:30 interval

*Coach Tip - It will be difficult to perfectly dial in your RPE with this combination of movements. Pick a tension or a weight that you can perform with great form and hold the tempo within the prescribed number of reps.

Conditioning - Upper Body Power Couplets:

3 Rounds:

Shuttle Run* x 10
Wall Walks x 3
Toes to Bar x 10-15

Rest for 2-3 minutes.

3 Rounds:
Shuttle Run* x 10
Hollow Body Narrow Grip DB Floor Press x 6-10

Dual Dumbbell Turkish Sit Up x 6-10

*Shuttle Run; mark two points 10m apart. 1 rep = there and back.

Cooldown:

1-2 sets
1. Shinbox Thoracic Rotation x 5/side
2. Banded Behind the Back Stretch x 30 seconds/side

3. Single Arm Wall Prayer Stretch x 30 seconds/side

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