Back in operation with 4 workouts!
This program can no longer be started in the app
In AtletIQ it was replaced by a program with the same goal of the same level for gym workouts.
- GoalActive Recovery
- LevelBeginner
- WhereGym
- Workouts4
- One workout~41 min
- ForMen
Workout B
4 exercises · ~41 minThe structure as it was in the app. Exercises link to technique, photos and video.
All workouts in the program
4 sessions over ~1 week, 3–4 per week. Workouts A and B repeat in a loop, 2 times each. The program has been removed from the app, its workouts are no longer run.
Workout intensity
The load of each session: higher means harder. average per round A–B
Workout number
Start “The Thaw” in the app
1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 16 workouts of “The Thaw”.
- The weight of every set comes from your 1RM
- All workouts of the program in order, with rest between sets
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
About the program
Returning to an athletic track and beginning habitually hard strength training is more difficult than starting to train from scratch — methods that you worked with for months are no longer effective, and the effectiveness of training has fallen dramatically. But everything can be solved for those who have the signed up for Atletiq and have gained a two-week step by step guide. By developing adaptation of the express program your body will regain its best physical shape, and muscle will return to their former power.
More about the program
The recovery training complex is made on the fundamental principle of a sustainable return to weights — 4 workouts per week of a moderately intense regime will bring the atrophied muscles back to their accustomed work, allow them to adjust to the rapidly changing conditions of functioning and carefully adjust to the weight buildup of the equipment.