Alternative Athletics

Alternative Athletics: Pulling

8/19/2026

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WARM-UP

Strength

Weighted Pull-Up — 5reps ×3 sets @ 80–85% of weighted 1RM (bodyweight + added load)
Snatch High Pull — 3 reps ×5 sets @ 70–75% 1RM

WORKOUT
7 Rounds For Time (Cap: 20 min)

3 Ring Muscle-Ups (Scale: 6 Pull-Ups + 6 Ring Dips)
6 Deadlifts (225/155 lbs | ~80% 1RM)
9 American KB Swings (70/53 lbs | ~70% 1RM)

OLY

Rest Day

COOL-DOWN STRETCHES (2 min each)
1. Foam Roll Lats — 2 min each side
2. Banded Hamstring Stretch — 2 min each side
3. Cat-Cow + Thread the Needle — 2 min combined

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Alternative Athletics: Metabolic Conditioning

8/18/2026

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WARM-UP

Agility Ladder — 2 passes each: Hopscotch, Two-In Two-Out Forward, Single-Leg Lateral Hop each leg, Crossover Run
2 min easy row
10 Hip Circles, 10 Inchworms

Strength

Power Snatch — 5 sets × 2 reps @ 88–92% 1RM

WORKOUT
AMRAP 20 min

400m Run
20 AbMat Sit-Ups (bodyweight)
15 Box Jumps (24/20")
10 Burpees (chest to deck)
Agility Ladder — 2 full passes (any pattern, sprint pace)

OLY

Squat Clean + Split Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) x 5 sets
Clean Pull - 100% x 2, 105% x 2 x 3 sets
Front Squat - 75% x 3 x 3 sets

3 sets:
Weighted Side Plank x 20-30 sec
Anti rotational russian twist x 10/side

COOL-DOWN STRETCHES (2 min each)
1. Hip Flexor Stretch — 2 min each side
2. Calf Stretch — 2 min each side
3. Foam Roll Glutes — 2 min each side

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Alternative Athletics: Squatting

8/17/2026

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WARM-UP

2 Rounds:
400m easy bike,
10 Air Squats (full depth),
10 Hip Circles each direction,
10 Leg Swings,
5 Box Jumps (moderate height)

Strength

Back Squat — 5 reps × 3 sets @ 80–85% 1RM
Box Step-Down (eccentric) — 3×8 each leg (4-sec descent, 24" box)

WORKOUT
EMOM 16 min (4 cycles of 4 movements)

Min 1: 10 Jump squat (bodyweight — full depth, explosive)
Min 2: 12 DB Front Rack Lunge (alternating, 45/30 lbs each hand | ~65% 1RM)
Min 3: 10 Wall Balls (20/14 lbs, 10/9 ft target)
Min 4: 10 GHD Hip Extensions (bodyweight — pause 1 sec at top)

OLY

Power Snatch - 70% x 2 x 5 sets
Push Press + Power Jerk (% of PP)- 85% x (1+2) x 5 sets

3 sets:
Press in Snatch x 5
Box Jumps x 3
Hanging Leg Raise x max

COOL-DOWN STRETCHES (2 min each)
1. Deep Squat Hold — 2 min (weight in heels, chest up)
2. Pigeon Pose — 2 min each side
3. Straddle Stretch — 2 min

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Weekly Update 8/16/26 - 8/22/26

8/16/2026

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Sunday, August 16
Strength

Floor Press — 4 sets × 5 reps @ 75–80% 1RM
Prowler Push (high handles) — 5 sets × 100ft heavy

WORKOUT
4 Rounds For Time (Cap: 20 min)

Prowler Push — 50m (moderate-heavy weight)
12 DB Strict Press (35/25 lbs each | ~65% 1RM)
10 Narrow Pushup (hands narrower than shoulder-width)
6 Ring Dips (bodyweight — full lockout at top)

Monday, August 17
Strength

Back Squat — 5 reps × 3 sets @ 80–85% 1RM
Box Step-Down (eccentric) — 3×8 each leg (4-sec descent, 24" box)

WORKOUT
EMOM 16 min (4 cycles of 4 movements)

Min 1: 10 Jump squat (bodyweight — full depth, explosive)
Min 2: 12 DB Front Rack Lunge (alternating, 45/30 lbs each hand | ~65% 1RM)
Min 3: 10 Wall Balls (20/14 lbs, 10/9 ft target)
Min 4: 10 GHD Hip Extensions (bodyweight — pause 1 sec at top)

Tuesday, August 18
Strength

Power Snatch — 5 sets × 2 reps @ 88–92% 1RM

WORKOUT
AMRAP 20 min

400m Run
20 AbMat Sit-Ups (bodyweight)
15 Box Jumps (24/20")
10 Burpees (chest to deck)
Agility Ladder — 2 full passes (any pattern, sprint pace)

Wednesday, August 19 |
Strength

Weighted Pull-Up — 5reps ×3 sets @ 80–85% of weighted 1RM (bodyweight + added load)
Snatch High Pull — 3 reps ×5 sets @ 70–75% 1RM

WORKOUT
7 Rounds For Time (Cap: 20 min)

3 Ring Muscle-Ups (Scale: 6 Pull-Ups + 6 Ring Dips)
6 Deadlifts (225/155 lbs | ~80% 1RM)
9 American KB Swings (70/53 lbs | ~70% 1RM)

Thursday, August 20
Strength

Push Press — 4 sets × 3 reps @ 70–75% 1RM (primer — do not fatigue shoulders before hero WOD)

WORKOUT
Test
30 Rounds for time

5 Wall Balls (20/14 lbs, 10/9 ft | ~65% 1RM)
3 Handstand Push-Ups (Scale: 6 Pike Push-Ups)
1 Power Clean (225/155 lbs | ~90%+ 1RM
Scale PC: 185/125 lbs | ~80–85% 1RM

Compare to 1/24/22

Friday, August 21
Strength

Landmine Rotational Squat — 3 sets × 8 reps each side (squat into rotation, press to finish)
Front Squat — 4×4 @ 80–85% 1RM

WORKOUT
3 Rounds For Time (Cap: 20 min)

15 Overhead Squats (95/65 lbs | ~65–70% 1RM)
20 Weighted Box Step-Ups (24", 35/25 lbs each hand)
10 GHD Sit-Ups (bodyweight)
200m Farmer's Carry (53/35 lbs each hand)

Saturday, August 22

Strength

Power Clean — 5 sets × 3 reps @ 80–85% 1RM

WORKOUT (WOD)
AMRAP 22 min

10 Alternating DB Snatches (50/35 lbs | ~70% 1RM)
12 Toes-to-Bar (bodyweight)
10 Lateral Box Jump-Overs (24/20")
14 Cal Row

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Alternative Athletics: Pressing

8/16/2026

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WARM-UP

3 rounds:
10 Narrow Pushup,
10 Banded Pull Aparts,
5 Pike Push-Ups,
10 Arm Circles each direction

Strength

Floor Press — 4 sets × 5 reps @ 75–80% 1RM
Prowler Push (high handles) — 5 sets × 100ft heavy

WORKOUT
4 Rounds For Time (Cap: 20 min)

Prowler Push — 50m (moderate-heavy weight)
12 DB Strict Press (35/25 lbs each | ~65% 1RM)
10 Narrow Pushup (hands narrower than shoulder-width)
6 Ring Dips (bodyweight — full lockout at top)

OLY

Squat Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 5 sets
Snatch Pull - 100% x 2, 105% x 2 x 3 sets
Back Squat - 80% x 3 x 3 sets

3 sets:
Weighted plank x 20-30 sec
Side Bend x 10/side

Simply Complex - Week 9 of 12

COOL-DOWN STRETCHES (2 min each)
1. Doorway Pec Stretch — 2 min each side
2. Barbell Tricep Smash — 2 min each arm
3. Thoracic Opener Over Foam Roller — 2 min

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Alternative Athletics: Test

8/15/2026

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WARM-UP

3 rounds:
200m easy run,
10 Banded Pull Aparts,
5 Muscle-Up Transitions (or Ring Row + Ring Dip),
10 Snatch-Grip PVC Drills

STRENGTH

Overhead Squat — 3×3 @ 70–75% 1RM

WORKOUT
Test — 9-7-5 For Time

Ring Muscle-Ups (bodyweight)
Squat Snatches (135/95 lbs)
Scale: 9-7-5 Chest-to-Bar Pull-Ups + Ring Dips | Power Snatch 75/55 lbs
Compare to 2/7/24

OLY
Rest Day

STRETCHES
1. Foam Roll Lats — 2 min each side
2. Shoulder Internal Rotation Stretch — 2 min each side
3. Wrist Extension Stretch — 2 min each direction

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Alternative Athletics: Metabolic Conditioning

8/14/2026

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WARM-UP

2 rounds:
Agility Ladder — 2 passes each:
Ladder Ali Shuffle,
Ladder Two in Two out - Lateral
2 min easy bike,
10 KB Halo,
10 Leg Swings each direction

STRENGTH

Clean & Jerk — 5 sets × 2 reps @ 85–90% 1RM (1 clean + 1 jerk per rep)

WORKOUT
AMRAP 22 min

10 Hang Squat Cleans (95/65 lbs | ~65–70% 1RM)
15 American KB Swings (53/35 lbs)
Agility Ladder — 2 full passes (sprint pace)
10 Lateral Box Jump-Overs (bodyweight — hop side to side)

OLY

Snatch No Jump - 70% x 1 x 5 sets
Overhead Squat - 70% x 2 x 3 sets
Back Squat Jump - 20% x 3 x 3 sets

3 Sets:
Bent over row x 10 (light)
Single-Leg DB RDL x 10/side (light)
V Ups x easy sets

STRETCHES
1. Supine Spinal Twist — 2 min each side
2. Hip 90/90 Stretch — 2 min each side
3. Foam Roll Glutes — 2 min each side

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Alternative Athletics: Legs

8/13/2026

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WARM-UP

2 Rounds:
200m easy jog,
10 Cossack Squats,
10 Hip Circles each direction,
10 Good Mornings (empty bar)

STRENGTH

Find your 3 min max 200 ft Prowler Push

WORKOUT
3 Rounds For Time (Cap: 20 min)

20 Weighted Box Step-Ups with Knee Drive (24/20", DB 50/35 lbs)
15 Sumo Deadlifts (185/125 lbs | ~70–75% 1RM)
10 Box Jumps (24/20" — step down between reps)
200m Farmer's Carry (53/35 lbs each hand)

OLY

Squat Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 85% x 1
Squat Clean + Split Jerk
- 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 80% x (1+1), 85% x (1+1)
Front Squat - 70% x 2, 75% x 2, 80% x 2 x 2 sets

3 Sets:
Evil Wheel x easy sets
Weighted sit-ups x 10 (light)

STRETCHES
1. Foam Roll IT Band — 2 min each side
2. Pigeon Pose — 2 min each side
3. Quad Foam Roll — 2 min each side

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Alternative Athletics: Pressing

8/12/2026

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WARM-UP

3 Rounds:
10 Ring Dips (practice),
10 Arm Circles each direction,
8 DB Lateral Raise + 8 DB Front Raise (light)
5 Jerk Balance (empty bar)

STRENGTH

Push Jerk — 4 sets × 2 reps @ 90%+ 1RM

WORKOUT
AMRAP 16 min

10 Push Press (95/65 lbs | ~65–70% 1RM)
8 Kipping Handstand Push-Ups (or 16 Pike Push-Ups)
15 Double-Unders (or 40 Singles)
250m Row

OLY
Rest Day

STRETCHES
1. Cross-Body Shoulder Stretch — 2 min each side
2. Pec Minor Stretch — 2 min each side
3. Wrist Flexor Stretch — 2 min each direction

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Alternative Athletics: Pulling

8/11/2026

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WARM-UP

3 rounds:
250m Row,
10 Scap Pull-Ups,
10 Banded Face Pulls,
10 Hollow Rocks,
5 Kip Swings

STRENGTH

Deadlift — 4×4 @ 80–85% 1RM
Landmine reverse clean and press
— 3×8 each side @ 70% effort (rotational pulling — keep hips square at setup, rotate through pull)

WORKOUT
AMRAP 20 min

3 Rope Climbs (15 ft) — Scale: 15 Ring Rows (feet elevated)
10 Power Cleans (115/80 lbs | ~70% 1RM)
15 Toes-to-Bar (bodyweight)
20 AbMat Sit-Ups (bodyweight)

OLY

Squat Clean + Front Squat + Power Jerk + Split Jerk - 70% x (1+1+1+1), 75% x (1+1+1+1) x 4 sets
Clean Pull - 95% x 2 x 3 sets
Front Squat - 70% x 3 x 3 sets

3 sets:
A1. Weighted Side Plank x 20-30 sec (light)
A2. Anti-Rotation Russian Twist x 10/side (light)

STRETCHES
1. child’s pose stretch — 2 min
2. Foam Roll T-Spine — 2 min
3. Banded Shoulder Distraction — 2 min each side

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Alternative Athletics: Pulling

Alternative Athletics: Metabolic Conditioning

Alternative Athletics: Squatting

Weekly Update 8/16/26 - 8/22/26

Alternative Athletics: Pressing

Alternative Athletics: Test

Alternative Athletics: Metabolic Conditioning

Alternative Athletics: Legs

Alternative Athletics: Pressing

Alternative Athletics: Pulling

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