HARDCORE WORKOUTS | Athero Sports

🅰️ to 🆉 Hardcore Athlete Workouts

1. Altitude SprintsAnaerobic EnduranceUphill or resistance sprints, 8×40m, walk down recovery

2. Box Jumps (High or Weighted)Explosive Power4×8, land softly and reset

3. Clean & JerkFull-Body Power5×3, Olympic lift for max force output

4. Deadlift (Heavy Conventional)Max Strength5×5, posterior chain focus

5. Explosive Pull-ups (Weighted or Chest-to-Bar)Upper Body Power4×6

6. Front SquatStrength / Core Stability5×5, upright torso

7. GHD Sit-upsCore / Power3×15 explosive sit-ups

8. Hang SnatchSpeed / Coordination4×4, fast elbows under bar

9. Interval Sled PushesPower / Conditioning6×20m, 45–60s rest

10. Jump Lunges (Weighted)Explosiveness / Balance3×10 each leg

11. Kettlebell Clean + PressStrength / Endurance4×8 each side

12. Lateral Sled DragsAgility / Hip Strength3×20m each side

13. Muscle-ups (Rings or Bar)Advanced Upper Body3×6, strict or kipping

14. Nordic Hamstring Curls (Weighted)Strength / Injury Prevention4×8

15. Overhead Walking LungesCore / Shoulder Stability3×12 each leg

16. Power CleansExplosive Power5×3, bar speed focus

17. Quick Change-of-Direction Drill (Pro Agility 5-10-5)Speed / Agility4 rounds

18. Rope ClimbsGrip / Upper Body4–5 climbs (4–6m rope)

19. Snatch Grip DeadliftPosterior Chain / Grip4×5 heavy

20. Tire FlipsPower / Conditioning4×10 flips

21. Uphill BoundingSpeed / Plyometrics5×20m

22. Vertical Leap Test / Depth JumpsPower / Reaction4×8

23. Weighted DipsChest / Triceps Power4×8

24. X-Run Drill (Cone Agility)Acceleration / Coordination4×20m

25. Yoke Carry / Heavy Farmer WalksCore / Grip / Stability4×30m

26. Zone Conditioning (HIIT)Endurance / Mental Grit5 rounds: 45 sec all-out + 15 sec rest

DayFocusKey Sessions

Mon-Strength Power (Lower)Deadlift, Front Squat, Nordic Curls, Box Jumps

Tue-Speed + AgilityAltitude Sprints, Pro Agility Drill, Uphill Bounds

Wed-Olympic LiftsClean & Jerk, Snatch, GHD Sit-ups, Rope Climbs

Thu-Upper StrengthWeighted Pull-ups, Overhead Lunges, Dips, Kettlebell Press

Fri-Power EnduranceTire Flips, Sled Pushes, Farmer Carry, Zone HIIT

Sat-Active Recovery / MobilityYoga Flow, Foam Roll, Light Swim or Run

Sun-RestFull Recovery (Sleep, Stretch, Mobility)

Warm-up (10–15 min): Dynamic + activation drills (bands, skips, mobility)
Rest Intervals:
- Power lifts: 2–3 min
- Plyometrics / Agility: 60–90 sec
- HIIT / Conditioning: 30–45 sec
Load: 75–90% of 1RM for strength, 30–60% for power
Progression: Add weight OR reduce rest weekly
Recovery: Cold plunge, foam rolling, and 8+ hrs sleep