Alternative Athletics: 12 min

WARM-UP
2 sets:
10 PVC Pass-throughs
20 alternating Shoulder Taps

2 sets:
5 Push Up to Down Dog
10 V Ups
15-m Bear-crawl

1 set:
10 Kip Swing
5 wall kick-ups (quarter height)
10 Hanging Knee Raises
5 wall kick-ups (half height)
5 knees-to-armpits
5 wall kick-ups (full)
5 Toes-to-Bar
5 Wall Walk

4 sets:
5 Push Jerk

NOTES

• Use the first four sets to prime the body for today’s movements. We need to make sure the shoulders are warm and ready.
• The fifth set is our opportunity to work on some toes-to-bar options and a progression for the handstand walk.
• Use the last four sets to find your loading for the push jerks in the workout.

Pre-workout:
4 sets:
10 Shoulder Press

RX
AMRAP 12:
50-ft. Handstand Walk
20 Toes-to-Bar
10 Push Jerk (105/155 lb)

INTERMEDIATE
AMRAP 12:
30 Shoulder Taps
10 toes-to-bar
10 push jerks (75/115 lb)

BEGINNER
AMRAP 12:
50-ft. Bear-crawl
10 hanging knee raises
10 Push Press (35/45 lb)

Stimulus & Goals

• 4-6 rounds.
• Complete push jerks in 2 sets or less.
• Toes-to-bar in 3 sets or less.
• Spend no more than 1:00 on handstand walks.

Strategy

• Strategically break up the toes-to-bar reps to go unbroken on the push jerks and to keep yourself moving. Consider sets of 12/8 or 8/7/5 in an attempt to minimize extended rest periods.
• Expect your shoulders to get tired. Remember to keep pressing into the floor on every step of the handstand walk and to drive yourself under the barbell on the push jerks.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
On a 20:00 clock:
5 sets for reps:
0:00-2:00:
200-m Run
Max Double Unders

2:00-4:00:
Rest

Stimulus & Goals

• Push for one more rep in each interval.
• Keep runs to 1:00 or less.
• 50-100 double-unders per set.

Strategy

• Find a pace on the run that gives you the most amount of time for the double-unders but doesn’t keep you from beginning the double-unders when you return from the run. You should have about a minute to perform double-unders.
• Remember that you get an entire 2:00 to rest after the double-unders.
• This workout aims to build your capacity to keep pushing when you are tired. Pushing for “one more rep”.

Workout 3: 10 min
3 sets:
1:00 Pushups
:30 L-Hold Hang

NOTES

• Rest :30-1:00 between movements.
• Keep the knees off the ground and move as fast as possible on the push-ups.
• Scale the L-sit to a tuck hold as needed to complete :30 unbroken.

Stretching: 10 min
2-3 sets:
:20 Doorway Pec Stretch / side
20 Banded pull aparts