Alternative Athletics: 3 Rounds

WARM-UP
1 set:
5 Inch-worm + Pushups
10 banded PVC Pass-throughs
15 Banded pull aparts

1 set:
1:00 Assault Bike, Row, or Skierg
10 Alternating Spiderman Stretch
10 Kip Swing
5 Up-Downs

1 set:
1:00 bike, row, or ski
10 Reverse Lunges
10 kip swings (bigger)
5 up-downs

1 set:
1:00 bike, row, or ski
10 Jumping Lunge
5-10 kipping Pullups

NOTES

• This progressive warm-up is intended to get you primed for today’s workout.
• The first section of the warm-up gets the joints greased and the body moving.
• Increase speed on each set.

Pre-workout:
5 sets for load:
1 strict Weighted Pull up
– Rest exactly 1:00 between sets.

TEST
3 rounds for time:
30 Jumping Lunge
25 Pullups

TRAINING
3 rounds for time:
30 jumping lunges
25 pull-ups, Banded Pull up or Ring Rows
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Stimulus & Goals

• 4:00-10:00.
• Lunges in :45-1:00.
• Pull-ups in :30-2:00.

Strategy

• Full sprint from the start. Do not try and game this workout.
• Stay low to the ground on the jumping lunges. Keep the transitions quick.
• Test yourself on the pull-ups. Challenge yourself to complete the pull-ups in as few sets as possible. Can you go unbroken?

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 20 min
EMOM 16:
Min. 1 | :40 calorie Row
Min. 2 | :40 Box Jump Over (24/30 in)

Stimulus & Goals

• Push for one more rep.
• 10-20 calories in each interval.
• 10+ box jump-overs in each interval.

Strategy

• Take the first few rounds to see where you are. Work on sustaining across the first four rounds and then try to increase the pace in the remaining rounds.

Workout 3: 15 min
4 sets:
12 GHD Raise
15 weighted sit-ups
20 Banded Side Steps (moving right)
20 banded side steps (moving left)

NOTES

• See the video below for the GHD glute hamstring raises.
• Use a DB or medicine ball for weighted sit-ups. Feel free to increase the load with each set.
• On the banded side steps, keep your feet far enough apart to keep tension on the band the entire time. Double-looping the band may help.
• GHD glute hamstring raises 

Stretching: 10 min
2 sets:
:30 Standing Quad Stretch / leg
:30 banded lat stretch / arm