Alternative Athletics: 4 Rounds

WARM-UP
3 sets:
1:00 Row
:20 Scap Pull up
10 Shoulder Press (building)
5 Seated Box Jump for max-height

1 set:
5 pause Split Jerk
5 split jerks
– Use an empty barbell.

EMOM 9:
1 pause split jerk + 1 split jerk (20-50%)
– Pause in the dip.
– Add load once every 3 minutes.

3-4 sets:
1 pause split jerk + 1 split jerk
– Build in load to 70-80%.

NOTES

• Use the first 3 sets to elevate your heart rate and increase your range of motion.
• Use the next set to dial in your technique and positioning with the barbell.
• Increase the loading on the barbell to build up to your working weight.

RX / Intermediate
4 rounds for reps:
1:00 max Box Steps (20/24 in)
1:00 max calorie Assault Bike
– Rest 1:00 between rounds

BEGINNER
4 rounds for reps:
1:00 max box step-ups (12/20 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds

Post-workout:
3 sets:
25 weighted GHD Hip Extension

Stimulus & Goals

• Simple structure workout with high power output.
• Expect lower body muscle fatigue.
• Perform 30-40 reps between both movements per round.

Strategy

• Don’t stop moving on the box step-ups. Adjust your pace as needed in order to catch your breath, but keep stepping up and down on the box.
• In order to push past the 30-rep mark, you need to push the pace on the bike. Remember that you do get an opportunity to rest after the bike, so that should give you a little more incentive to push.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 20 min
On a 20:00 clock:
Build to a 1-rep max Split Jerk

NOTES

• This is the final week of this 4-week cycle.
• Build up to 70-80% of your 1-rep-max split jerk and then take as many attempts as needed to find a heavy single for the day.
• If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps.
• Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs.

Workout 2: 15 min
Today’s Rx

Workout 3: 15 min
5 sets for load:
5 Back Squat
– Use 50% of your 1-rep-max.

NOTES

• Rest 2:00 between sets and focus on standing out of the bottom of each rep as fast as possible.

Stretching: 10 min
2 sets:
1:00 saddle stretch
1:00 seated pike stretch