Alternative Athletics: 3 Steps Down

WARM-UP
3 sets:
:20 work/:10 rest
Shoulder Taps
Jumping Jack
Up-Downs

2 sets:
10 ATY Drill
5 Alternating Single-Arm kb Strict Press /
Arm 
10 dumbbell front squat
200-m jog

3 sets:
5 Dumbbell Thruster
100-m run
– Rest :30 between sets.

NOTES

• Use small DBs or plates for the ATY raises.
• Use a single-arm DB strict press load that allows for unbroken, smooth reps. Increase the load with each set.
• In the last three sets, increase the loading of the DB thruster until you find your workout weight.

Test
For time:
21 Dumbbell Thruster (35/50 lb)
400-m Run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.

Training
For time:
21 Dumbbell Thruster (20% max each)
400-m Run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 15 min
21 DB thrusters (35/50 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.

Stimulus & Goals

• “Fast and Heavy” is the first workout programmed on mainsite on 010210.
• Thrusters in 1-3 sets with the round of 21 done in 2:30 or less.
• The first run is complete in under 2:30 for 5:00 max time on the first round.

Strategy

• Push the pace from the start of this workout.
• Do your best to hang on to the DBs and go unbroken, even if it means you fail a thruster.
• If you go unbroken with the DBs, you have to get uncomfortable on the run.

Workout 2: 20 min
AMRAP 20:
100-calorie Row
75 Situps
50 Pullups

Stimulus & Goals

• Get 30+ calories into the second round.
• No more than 8:00 to finish the row.
• Sit-ups in 6:00 or less.
• Finish the pull-ups in 5 sets or less and in under 4:00.

Strategy

• Remember to breathe on the first row. You can’t start slow, but you also don’t need to do anything crazy.
• Hit the sit-ups hard. Throw your body back to the seated position with your arms and push yourself back to the ground.
• Expect the sit-ups to make the kip on the pull-ups more challenging. Take a few sets to dig in and maintain sets that allow you to keep moving and rest minimally. Remember, the goal is to get back to the rower.

Workout 3: 20 min
AMRAP 20:
5 deficit Handstand Pushup
:20 L-Sit

NOTES

• Use a challenging option for the handstand push-ups that allows you to complete at least 5 rounds.
• The L-sit hold should be completed in three sets or less.

Stretching: 10 min
2 sets:
:30 Couch Stretch / leg
:30 Elbow to Instep / leg