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Street Workout (circuit training)

This program can no longer be started in the app

In AtletIQ it was replaced by a program of the same level for outdoor workouts.

Replacement in the appYard League
  • Mass Gain
  • Beginner
  • Outdoors
  • 24 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalMaintenance
  • LevelBeginner
  • WhereOutdoors
  • Workouts12
  • One workout~53 min
  • ForEveryone

Workout A

5 exercises · ~53 min

The structure as it was in the app. Exercises link to technique, photos and video.

  1. Superset3 roundsexercises back to back without rest
    1. 01Trail Running/WalkingQuads× 1bodyweight
    2. 02Push-Up WideChest× 10–15bodyweight
  2. Superset3 roundsexercises back to back without rest
    1. 03Dips — Chest VersionChest× 10–15bodyweight
    2. 04Chin-UpLats× 10–15bodyweight
    3. 05Hanging Leg RaiseAbs× 10–15bodyweight

All workouts in the program

12 sessions over ~3.5 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 4 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–C

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (A)Workout 5 (B)Workout 6 (C)Workout 7 (A)Workout 8 (B)Workout 9 (C)Workout 10 (A)Workout 11 (B)Workout 12 (C)Round 1: averageRound 2: averageRound 3: averageRound 4: average

Workout number

AtletIQ app

Start “Yard League” 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 24 workouts of “Yard League”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
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