Alternative Athletics: 3 Rounds

WARM-UP
3 sets:
:30 Row
15 Banded pull aparts
10 Scap Pull up
5 Shoulder Press w/ a :03 pause at the top
– Use an empty bar or light load.

1 set:
:30 row
3 Wall Walk w/ a :03 hold at the top
10 Pushups

1 set:
:30 row
:30 Handstand
10 piked push-up
:30 Hollow Hold
10 jumping ring dips

2 sets:
:20 row (moderate pace)
5 Handstand Pushup
:20 row (moderate pace)
5 Ring Dips

NOTES

• Use the first part of the warm-up to mobilize and strengthen the overhead position, emphasizing keeping the ribs down and maintaining active shoulders for every movement.
• Take your time building to the HSPU and ring dips. Scale the reps, time, or movements as needed.
• After the warm-up, take a few minutes to practice the farmers carry hold and the DB front rack hold.

Pre-workout:
4 sets:
:20 ring-dip hold (top)
– Rest :10
:20 ring-dip hold (bottom)
– Rest :10
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RX
3 rounds for reps:
1:00 Handstand Pushup
1:00 Farmer Walks hold
– Rest 3:00 between couplets.

3 rounds for reps:
1:00 Ring Dips
1:00 DB Front Rack Carry hold
– Choose your own loading for DBs.

INTERMEDIATE
3 rounds for reps:
1:00 piked push-up
1:00 DB farmer carry hold
– Rest 3:00 between couplets.

3 rounds for reps:
1:00 banded ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

BEGINNER
3 rounds for reps:
1:00 Dumbbell Shoulder Press - Floor
1:00 DB farmer carry hold
– Rest 3:00 between couplets.

3 rounds for reps:
1:00 foot assisted ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

Stimulus & Goals

• 10-20+ handstand push-ups/dips per round.
• Accumulate time in the holds, use the heaviest weight possible to complete in 3 sets or less.
• 1:00 max reps in the hspu and dips.

Strategy

• If you can complete 20+ kipping HSPU and dips unbroken, challenge yourself to perform strict HSPU and/or dips.
• Do not push to failure during the handstand push-ups or the ring dips. It will lead to unnecessary rest time. Try to maintain fast sets of 3-7+ reps with minimal rest between sets.

Competition: 85 min
Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 25 min
6 rounds for time:
10 Burpee Box Jump (24/30-in)
800/1,000-m Assault Bike

Stimulus & Goals

• 18:00-24:00.
• Your legs and lungs should be under attack in this workout.
• Challenge yourself with a higher box than you’re used to.
• Finish each bike under 2:00.

Strategy

• The pairing of the burpee box jumps and the bike will take a toll on your legs. Find a pace on the bike that allows you to get right to work on the burpee box jumps.
• It’s OK to take a step back before hopping on the box each time. This will help you gain a little momentum and make the box jumps a little easier when your legs are tired.
• Try to finish each round under 3:30.

Workout 3: 15 min
3 sets:
8 x (1 Single-Leg Deadlifts + 1 single-leg KB step-back lunge)/leg
10 GHD Back Extension
– Rest :30 between legs/ movements & 2:00 between sets.

NOTES

• Perform a single-leg deadlift + a step-back lunge with the same leg staying on the ground. Repeat this for 8 reps of the complex while holding a light-to-moderate KB on the same side of the leg you are working. Repeat on the other leg. Then, perform the back extensions. Rest 2:00 between sets and build in load on the complex.

Stretching: 10 min
3 sets:
:20 Doorway Pec Stretch / side
10 PVC Pass-throughs