ATHX Games 4 Week Plan
A focused final build for athletes four weeks out from the Comp Floor.
Time to Level Up
Own The Floor.
Choose Your Plan
Select the plan that matches your event date, then follow the complete week-by-week ATHX programme.
ATHX Games 6 Week Plan
Build competition readiness with six weeks of progressive ATHX training.
ATHX Games 8 Week Plan
Develop strength, engine and movement confidence across eight weeks.
ATHX Games 12 Week Plan
Take the complete twelve-week route from base building to game time.
Competition Pacing Strategy
Both the Endurance and MetCon workouts in ATHX reward athletes who can pace, not athletes who go all out and blow up.
Endurance Zone
- First 4 minutes should feel almost easy — don't blow out of the gate.
- Negative split the final 8 minutes — finish faster than you started.
- Use your stronger modality (run or row) as your recovery station.
- Control your breathing and heart rate early — it pays off later.
Performance Benchmarks
Strength Benchmarks (% of Bodyweight)
| Movement | Level | Male | Female |
|---|---|---|---|
| 1RM Strict Press | Beginner | 45–55% | 30–40% |
| 1RM Strict Press | Intermediate | 65–75% | 45–55% |
| 1RM Strict Press | Advanced | >100% | 60–70% |
| 3RM Back Squat | Beginner | 110–125% | 90–100% |
| 3RM Back Squat | Intermediate | 160–180% | 130–150% |
| 3RM Back Squat | Advanced | >190% | >175% |
| 5RM Deadlift | Beginner | 125–140% | 105–120% |
| 5RM Deadlift | Intermediate | 150–190% | 150–175% |
| 5RM Deadlift | Advanced | >200% | >180% |
Remember: benchmarks are a starting point, not a ceiling. Most ATHX competitors start somewhere in the beginner-intermediate range and make big jumps in 8–12 weeks of focused training.
Recovery & Nutrition Basics
Sleep
- Target 7.5–9 hours per night.
- Keep a consistent sleep and wake time.
- Dark, cool room — around 16–19°C.
- Cut caffeine at least 8 hours before bed, and screens for 60 minutes before sleep.
Nutrition
ATHX is a hybrid event — you need fuel for strength and fuel for your engine. Don't treat it like a purely strength sport or a purely endurance sport.
- Protein: 1.6–2.2g per kg of bodyweight — non-negotiable for recovery.
- Carbohydrates: 4–6g per kg on moderate training days, 6–8g in heavy phases.
- Around training: 30–50g carbs pre-session (60–120 mins before); 30–40g protein + 0.5–1g carbs per kg post-session (within 1–2 hours).
Hydration
- Daily baseline: 35ml per kg of bodyweight.
- Add 500ml per hour of training.
- Add electrolytes during sessions over 60 minutes.
Marchon Training Programme
Ready for structured, expert-led programming? Train with Marchon.