Alternative Athletics: 3 Rounds

WARM-UP
2 sets:
10 Alternating Spiderman Stretch
10 Leg Swing / leg (across body)

1 set:
:30 Single-Unders
5 Dumbbell Deadlift / arm
5 Push Up to Down Dog

1 set:
:30 jump rope
5 DB sumo deadlift high pulls / arm
10 alternating Plank reach through

1 set:
:30 jump rope
10 alternating Dumbbell Muscle Snatch
10 Ring Push Ups (more vertical body position)

1 set:
:30 jump rope
10 alternating DB snatches
10 Ring Push Ups (more horizontal body position)

NOTES

• Today’s warm-up is progressive in nature. Each set builds on the other and gets more challenging as the warm-up goes on. By the end, you should be performing the movements that you will use in workout 1. If you get to a movement that is too difficult, simply go back to the movement that you were previously successful with.
• During the workout, the Rx’d ring push-up is performed with a more horizontal body position. Just like a regular push-up. To make the movement easier, simply walk your feet forward until your body is more upright.

RX
3 rounds for time:
30 alternating DB snatches (35/50 lbs)
25 Ring Push Ups
100 Double Unders

INTERMEDIATE
3 rounds for time:
30 alternating DB snatches (25/40 lbs)
15 ring push-ups
75 double-unders

BEGINNER
3 rounds for time:
20 alternating DB snatches (15/25 lbs)
15 Pushups
100 Single-Unders

Post-workout:
1 set:
Max ring row hold (top of row)
– Rest 1:00
Max Ring Rows
– Rest 1:00
Max ring row hold (top of row)

Stimulus & Goals

• 9:00-16:00.
• Complete the snatches in 1:00-1:30, the push-ups in :45-1:30, and the double-unders in 1:00-2:00.

Strategy

• This wil be an eye-opener in rounds two and three. Expect your ring push-up sets to get smaller and smaller. Do not push to failure here; perform manageable sets and rest as needed.
• Use your hips as much as possible on the DB snatches and minimize the use of the arms.
• Remember to breathe on the jump rope.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

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: 15 min
4 sets for load:
6 weighted chin-ups
25 seated rows with a band
– Rest 2:00 between sets.

NOTES

• Perform the weighted chin-ups with a :01 pause at the bottom of each rep / in the hang. For the rows, loop a thick band around the base of an upright, sit on the floor with the feet straddled, and row quickly to the stomach. Roll up a towel to create a handle if desired.

Stretching: 10 min
Accumulate:
1:00 alternating s Scorpion Stretch
:30 banded crossbody shoulder stretch / arm
:30 Lacrosse Ball Roll / Foot