Alternative Athletics: 25 min

WARM-UP
3 sets:
:40 Run, Assault Bike, Row, Skierg (easy)
:20 Run, Assault Bike, Row, Skierg (moderate-to-hard)

2 sets:
10 Single-Leg Deadlifts / leg
5 Inch-worm + Pushups
:30 alternating Dead Bugs
5 Burpees

4 sets:
20 Double Unders
5 lateral Bar Over Burpees
5 Deadlift
– Build-in load up to workout weight and rest :30-1:00 between sets.

NOTES

• Perform 1:00 straight on whatever conditioning machine you choose. Rest as needed between sets, but work up a sweat and finish at a workout pace.
• Use the RDLs, inchworms, dead bugs, and burpees to stretch out the hamstrings, engage the core, and start working on getting up and down off the ground quickly.
• Build up in load on the 5 deadlifts and increase your pace on the 5 burpees to get a gauge on your workout pacing.

Test
AMRAP 25:
40 Double Unders
20 lateral Bar Over Burpees
10 Deadlift (155/225 lb)
– Rest 1:00 between rounds.

Training
AMRAP 25:
80 Single-Unders or 40 Double Unders
20 lateral Bar Over Burpees
10 Deadlift (65% max)
– Rest 1:00 between rounds.

Stimulus & Goals

• 2:00-3:00 for most rounds, but never longer than 4:00.
• Double-unders in :45 or less.
• Burpees in 1:30 or less.
• Deadlifts in 1-2 sets and less than :45.

Strategy

• Relax on the double-unders and try to breathe through this longer workout.
• Minimize transition time by getting back to the rope as quickly as possible.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1:  25 min
Today’s Rx

Workout 2: 10 min
EMOM 10:
2 Deadlift

NOTES

• Beginner athletes should increase loading across as many sets as possible.
• Advanced athletes should work up to 70-80% and hold across for as many sets as possible.
• The goal is to lift a heavy set of two for multiple reps and sets.

Workout 3: 20 min
5 sets:
On a 3:00 clock:
15/20-cal. Row
2 Legless Rope Climb (15 ft)
100-ft Handstand Walk
– Rest 1:00 between sets.

Stimulus & Goals

• Spend 1:00 or less on the rower in each set.
• Complete rope climbs in less than 1:00.
• Shoot to have 1:00-1:30 on the handstand walk.
• Rest with any remaining time in the 3:00 clock.

Strategy

• Give yourself as much time on the handstand walk as possible; push the pace on the rower and the barbell to make this happen.
• Shoot for a row pace that allows you to get your hands right on the rope without needing a lot of rest time.
• Start each rope climb with a big jump to decrease the amount of climb distance. On the descent, keep the rope between your feet and try to “power slide” down as quickly as possible.
• Start with small fast steps on the handstand walk, and then slowly begin to lengthen your steps if you feel comfortable.

Stretching: 10 min
1 set:
1:00 Lacrosse Ball Roll / Foot
1:00 Seated Straddle Stretch