Alternative Athletics: 3 Rounds

WARM-UP
4 sets:
200-m jog
10 alternating single-leg toe-touches
10 Samson stretches
10 alternating toe touch in plank
10 Air Squats + Good Mornings
:30 Double Unders

NOTES

• After the warm-up, you should be warm, loose, sweaty, and ready to rock. If you need to hit another run or do any other stretches prior to the workout, do so.
• Use the 200-m jogs in the warm-up to work on your pace for each distance in the workout.

RX
3 rounds for time:
400-m Run
80 Double Unders
40 Walking Lunge

INTERMEDIATE
3 rounds for time:
400-m run
1:30 double-unders
40 walking lunges

BEGINNER
3 rounds for time:
200-m run
80 Single-Unders
20 walking lunges

Post-workout:
3 sets:
100-ft. single-DB overhead walk / arm (35/50 lb)

Stimulus & Goals

• 11:00-18:00.
• Runs in 1:30-2:30, double-unders in :45-1:30, lunges in 1:00-2:00.
• The first run will be very fast, while the 2nd and 3rd will slow down; encourage athletes to continue to push the pace.
• Lunges will also feel more difficult after that first round; encourage athletes to tap into mental toughness and continue to move fast even while fatigued.

Strategy

• Maintain a steady pace on the run. The goal is to get to your jump rope and be able to immediately pick it up. If you can push the pace, do it!
• Try to relax and remember to breathe on the double-unders. The minute you tense up is when you start missing reps.
• Don’t stop moving on the lunges. These don’t have to be fast, but they should be unbroken.

Competition: 90 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 20 min
3 sets for time:
800-m Run
– Rest 2:00 between sets.

Stimulus & Goals

• 11:00-16:00 (including rest).
• 800 m < 5:00.

Strategy

• Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort. This strategy should allow you to recover enough to hit each set in a similar time.
• Push faster if you can. 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: 20 min
4 rounds for time:
:30 L-Sit
7 Power Clean (125/185 lb)
15 Toes-to-Bar

Stimulus & Goals

• Gymnastics held for longer durations and under intensity.
• 12:00-20:00.
• Spend no more than 2:00 on the L-sit hold. 45-1:30 on cleans. :30-1:30 on toes-to-bars.
• Choose moderate loading on the cleans so that you can cycle quick singles. Similarly, the volume of toes-to-bar may be easy at first but gets challenging in the later rounds because of the L-sits.

Strategy

• Consider the repercussions of going unbroken on L-sits. If you know you are going to struggle to pick the bar up, break the hold into 2-3 quick sets to allow you to immediately get to work on the power cleans.
• In order to save your grip, go for fast singles on the power cleans. Follow the bar down to the floor, take a breath, and perform your next rep. Tempo is key here.
• Expect your grip to get more and more fatigued as the workout goes on. Manage your toes-to-bar reps, but don’t belabor them. Get back up on the bar and knock those reps out.

Stretching: 10 min
2 sets:
:30 Lacrosse Ball Roll / Foot
:30 hamstring stretch / leg