Athletic Power
A 40-minute power session for people who want to produce force fast. Power cleans at five sets of three train full triple extension, barbell jump squats and box jumps convert that into legs, and ball slams, kettlebell swings and a sled push finish the hips and trunk.
Athletic Power at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Glutes, Shoulders, Core
- Made for
- Everyone
- Price
- Free
6 exercises in Athletic Power
- 5 × 3
- 4 × 8
- 3Box Jump4 × 8
- 4Ball Slams4 × 12
- 4 × 15
- 6Low Sled Push3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Athletic Power
Power work needs a fresh nervous system: cleans first, three minutes of rest, and stop the exercise when bar speed drops rather than pushing to failure. If your clean technique is shaky, keep the load light — this is a speed session and a heavy grind teaches the wrong thing.
Athletic Power — questions
How long does Athletic Power take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Athletic Power?
Barbell and plates. The session is built around Power Clean, Barbell Jump Squat, Box Jump and more, and every exercise comes with a demo video in the GymiaFit app.
Is Athletic Power suitable for beginners?
Athletic Power is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Athletic Power work?
Quads, Glutes, Shoulders, Core. 6 exercises, starting with Power Clean, Barbell Jump Squat, Box Jump.
Is Athletic Power free?
Yes. Athletic Power is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Athletic Power into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.