Alternative Athletics: 20 min

WARM-UP
1 set:
1:00 Row
10 alternating Cossack Squat
10 Single-Leg Deadlifts / leg (35/50 lb)
10 alternating Cossack squats
10 Situps

1 set:
10 Dumbbell Clean / arm (35/50 lb)
10 V Ups
10 Dumbbell Push Press / arm
10 Hanging Knee Raises

1 set:
:30 row
5 DB cleans / arm (35/50 lb)
10 knees-to-armpits
5 Dumbbell Push Jerk / arm

1 set:
:30 row
10 DB clean and jerks (35/50 lb)
5-10 Toes-to-Bar

NOTES

• If you reach a movement that you’re unable to perform in this progressive warm-up, go back to a previous movement.
• Perform all DB movements with a single DB.
• Push the pace on the rower and find a sustainable pace for the workout.

RX
18.1
AMRAP 20:
8 Toes-to-Bar
10 single-Dumbbell Hang Clean and Dumbbell Push Jerk (35/50 lb)
12/14 calorie Row

INTERMEDIATE
AMRAP 20:
8 Hanging Knee Raises
10 single-DB hang clean and jerks (20/35 lb)
12/14 calorie row

BEGINNER
AMRAP 20:
8 Situps
10 single-DB hang clean and jerks (10/20 lb)
12/14 calorie row
​
Stimulus & Goals

• 7-12+ rounds.
• Unbroken toes-to-bar and clean and jerks for as many rounds as possible.
• Keep row to :60 or less.

Strategy

• If you are looking to go for a PR, try keeping your equipment as close together as possible because transition time is valuable.
• Perform 5 clean and jerks on one arm and then 5 on the other for the fastest time. Remember to jump the weight to the shoulders and then jump the weight overhead.
• Sit up tall on the rower and remember to breathe.
• Don’t come out too hot in the first couple of rounds. This is a 20:00 workout and you need to maintain a consistent pace across the entire time.

Competition: 100 min

Warm up: 20 min
See Above

Workout 1: 20 min
18.1

Workout 2: 35 min
For time:
400-m Run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run

Stimulus & Goals

• 20:00-26:00 of work (not including rest)
• 00 m < 2:30
• 800 m < 5:00
• 1,200 m < 8:00
• 1,600 m < 10:00

Strategy

• Perform each run at a sustainable pace (around 80-90% effort), rather than an all-out effort. This strategy will allow you to feel relatively recovered prior to starting each interval.
• If you feel like you can push faster, wait until the 1,200-m or the 1,600-m intervals. This will be a great place to turn on the afterburners.
• Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval prior to starting.

Workout 3:  15 min
4 sets for load:
10 Dumbbell lunge
15 weighted Hip Extensions
10 DB Straight Leg Deadlifts

NOTES

• Use a weight on each element that allows you to maintain controlled and unbroken reps. If you don’t have a GHD, perform a standing Jefferson curl with no weight.

Stretching: 10 min
1 set:
1:00 barbell forearm mash / side
1:00 double forearm stretch on wall