Alternative Athletics: 3 Steps Down

WARM-UP
1 set:
:20 Single-Unders
10 alternating Scorpion Stretch
:20 jump rope
10 Deadlift (35/45 lb)

1 set:
:20 jump rope
10 Alternating Spiderman Stretch
10 Shoulder Press (35/45 lb)
:20 jump rope
10 Front Squat (35/45 lb)

1 set:
:20 jump rope
10 Good Mornings + vertical jump
:20 jump rope
5 Hang Squat Clean Thruster (35/45 lb)

1 set:
200-meter jog
10 Burpees Broad Jumps
200-meter jog
5 squat clean thrusters (35/45 lb)

Build-up
3-5 sets:
3 Squat Clean Thruster
– Build to workout load.

NOTES

• Perform any jump rope variation during the :20 intervals.
• Once you finish the last set in the warm-up, spend 5:00-10:00 building up to your squat clean thruster weight for the workout.

Test
For time:
12 Squat Clean Thruster (75/115 lb)
400-m Run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run

Training
For time:
12 Squat Clean Thruster (65 - 70 % max Thruster)
400-m Run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run

STIMULUS & GOALS

• 8:00-12:00.
• Unbroken squat clean thrusters, the barbell should feel moderately light to start, but 12 unbroken should become a challenge.
• Advanced athletes should push the pace on the run, while beginners should pace the run to facilitate unbroken thrusters.

STRATEGY

• Manage the run pace to allow bigger sets with the barbell (hopefully unbroken).
• Focus on driving through your heels on each rep. Avoid getting on your toes. This could cause you to prematurely put down the bar. 

Competition: 80 min

Warm up: 15 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
7 sets:
3 Weighted Pull up
– Rest 1:00-2:00 between sets.

NOTES

• Increase loading across as many sets as possible; perform the same weight for multiple sets if desired.
• Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.
• If you are not able to perform a strict unweighted pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

Workout 3: 20 min
EMOM 20:
Min. 1 | 1:00 calorie Rowc
Min. 2 | :30 Ring Dips
Score = total reps and calories.

STIMULUS & GOALS

• Men aim for 12+ calories and women aim for 9+ calories in each set.
• Maintain 3+ unbroken reps on the ring dips.
• Complimentary movements for maximum intensity.

STRATEGY

• Give 95% effort on the rower as long as you can. Don’t go to 100%, but get close. Expect to start strong and drop off, but hang on for as long as possible.
• Sit up tall on the rower and don’t forget to breathe. Hunching over on the rower will make it harder to catch your breath.
• Don’t push to failure on the ring dips. Come off the rings 2-3 reps before failure. If you hit failure too soon, it will be very difficult to complete more than one set within the :30 intervals. 

Stretching: 10 min
1 set:
1:00 foam roll glute / side
1:00 child’s pose stretch