The ATC Station System
Every ATC workout is laid out the same way: 4–5 stations spread around the floor, color-coded. Once you know which color is which station, you can walk into any workout and know exactly where to go.
The five stations
BLACK — the rack area, main floor. Barbells, racks, benches. The heavy lift of the day: squats, deadlifts, bench, BB curls. Almost always Station 1.
BLACK BOXES — the black plyo boxes next to BLACK. Dumbbells, accessory work. Single-arm work, kickbacks, step-ups. Usually Station 2.
GREEN — the green turf strip. Mats, open floor. Push-ups, fly variations, KB work, planks. Usually Station 3.
GREY — the grey turf section. Air bikes, sleds, plate-push lanes, tire. Cardio + carries: bike spins, plate pushes, long boys, sled pushes. Usually Station 4.
BAR / BARS — the pull-up rig. Pull-ups, chin-ups, T2B, hanging core. Sometimes Station 5.
How rotations work
The coach assigns your starting station. You do the work prescribed there for the time/round count posted, then rotate to the next. Most ATC workouts run 4 rounds per station, or 9–12 minutes per station, depending on the format. You don't have to memorize which station starts — the coach will tell you. You just need to know which color is which spot on the floor.
What "Pick Your Pump" means
You'll see this on most boards. It means: pick whichever open station to start at, then rotate through the rest. The coach balances the room so each station has roughly even numbers.