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AThLEAN-X / TNT INTEGRATION MAP

January  2010
Sunday  (OFF) Monday Tuesday Wednesday Thursday Friday Saturday

Quick  Foot  
Ladder  AND AthLEAN-X
AthLEAN-X AthLEAN-X
WEEK  1   Upper  Body  Pull/   SPRINT-­‐ERVALS!
Upper  Body  Push Lower  Body  /  Core
Core

Crunches  &  
Punches  AND AthLEAN-X
AthLEAN-X AthLEAN-X
WEEK  2   Upper  Body  Pull  /   Line  Drills
Upper  Body  Push Lower  Body  /  Core
Core

“Cone  Zone”  AND


AthLEAN-X
AthLEAN-X AthLEAN-X
WEEK  3   Upper  Body  Pull  /   Track  Workout
Upper  Body  Push Lower  Body  /  Core
Core

CORE  I
AthLEAN-X AND AthLEAN-X AthLEAN-X
WEEK  4 ATHLEAN  400   Jump  Rope   CORE  II ATHLEAN  400  
Challenge CondiYoning Challenge  RETEST
AThLEAN-X / TNT INTEGRATION MAP
Sunday  (OFF) Monday Tuesday Wednesday Thursday Friday Saturday

SPRINT-­‐ERVALS!
AthLEAN-X AND AthLEAN-X Bumps  and
WEEK  5   Maximum  Metabolic   CORE  I Maximum  Metabolic  
Jumps
Overdrive  I Overdrive  II

11-­‐11-­‐11
AthLEAN-X OR AthLEAN-X
WEEK  6   Maximum  Metabolic   CORE  I Maximum  Metabolic   Track  Workout
Overdrive  I Overdrive  II

“FantasYc  Four”
AthLEAN-X AND AthLEAN-X
WEEK  7   Maximum  Metabolic   CORE  I Maximum  Metabolic   Bike  Intervals
Overdrive  I Overdrive  II

CORE  I
AthLEAN-X
AthLEAN-X AND
AthLEAN-X ATHLEAN  
WEEK  8 ATHLEAN  400   CORE  II
ACTIVE  REST “20  UP  20  DOWN”  
Challenge  RETEST
Challenge
AThLEAN-X / TNT INTEGRATION MAP
Sunday  (OFF) Monday Tuesday Wednesday Thursday Friday Saturday

Jump  Rope
AthLEAN-X AthLEAN-X AND AthLEAN-X
All  Hands  On  
WEEK  9   Upper  Body   Lower  Body   Total  Body  
“DECK”
“2-­‐Play” “2-­‐Play” “Fusion  Confusion”

Track  Workout
AthLEAN-X AthLEAN-X AND AthLEAN-X
Quick  Foot  
WEEK  10   Upper  Body   Lower  Body   Total  Body  
Ladder
“2-­‐Play” “2-­‐Play” “Fusion  Confusion”

AthLEAN-X AthLEAN-X AthLEAN-X


Crunches  and  
WEEK  11 Upper  Body   Lower  Body   Total  Body  
Punches  II
“2-­‐Play” “2-­‐Play” “Fusion  Confusion”

CORE  I CORE  II


AthLEAN-X
AthLEAN-X AND AND
AthLEAN-X ATHLEAN
WEEK  12 ATHLEAN  400   OFF
Light  Flush  Run “FINAL  X-­‐AM”
Challenge  RETEST
Challenge

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