Alternative Athletics: 3 Rounds

WARM-UP
3 sets:
:40 Ski Jumper over the kettlebell
:20 rest
:30 Hollow Rock
:30 rest
:20 alternating Shoulder Taps
:40 rest

1 set:
:30 Handstand
:30 Hanging Knee Raises
:30 kettlebell / Dumbbell Deadlift
:30 handstand shoulder taps
:30 knees-to-armpits
:30 Russian KB swing
:30 Handstand Pushup
:30 Toes-to-Bar

NOTES

• Use the first three sets to elevate the heart rate and limber up.
• The goal of 4th set is to find your workout options. Take your time here and focus on the technique rather than reps. Rest :30 between movements.

Test
3 rounds for time with a partner:
50 Russian KB swing (53/70 lb)
40 Toes-to-Bar
30 Handstand Pushup
– One partner works at a time.

Training
3 rounds for time with a partner:
50 Russian KB swing (33% Barbell Snatch)
40 Bench Leg Raise
30 Dumbbell Shoulder Press - Floor or piked push-up on box
– One partner works at a time.

STIMULUS & GOALS

• Complete the first round in 8:00 or less, with the full workout completed in 18:00 or less.
• Kettlebell swings should feel moderate, handstand push-ups and toes-to-bars in sets of at least 5 for the entire workout.

STRATEGY

• Expect your grip to be a bit fatigued from the kettlebell swings. Manage your toes-to-bar reps by not pushing to failure. Perform sets that allow for minimal rest and quicker transitions.
• The same can be said for the handstand push-ups. Do not push to failure on these either. Be smooth and confident in your reps and rest 2-3 reps before your hit failure.

Competition: 75 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s Rx Solo

Workout 2: 20 min
5 sets for max calories:
3:00 Assault Bike
– Rest 1:00 between sets.

STIMULUS & GOALS

• 30-50 calories each set.
• Consistent paces across the 3:00 effort.
• Build bike stamina and conditioning.

STRATEGY

• Treat this workout as if there are two parts. The first 3 sets should be at warm-up paces with each getting faster.
• Perform sets 4 and 5 at a faster, but still sustainable, pace. This should be a pace that can be held for 3 sets, but maybe not a 6th.
• Keep the chest high and push/pull with the arms in addition to the legs.

Workout 3: 10
EMOM 10:
Even: :40 front-rack kettlebell hold (35/53 lb)
Odd: :40 Hollow Hold
NOTES

• Use a pair of kettlebells for the front-rack hold. Use a weight that will allow you to complete the hold without putting the KBs down. For the hollow hold, find a position that will allow you to stay up for :40.

Stretching: 10 min
2 sets:
:30 double forearm stretch on wall
1:00 seated pike stretch