Alternative Athletics: 5 Rounds

WARM-UP
1 set:
10 Air Squats
5 Single Arm Ring Row / arm
10 air squats
15 Situps

1 set:
10 Overhead Squat (PVC)
5 Jumping pull-ups
10 overhead squats (PVC)
15 Hanging Knee Raises

1 set:
5 right-arm DB overhead squats
5 Pullups
5 left-arm DB overhead squats
10 knees-to-armpits

1 set:
5 right-arm DB overhead squats
1-3 Bar Muscle up
5 left-arm DB overhead squats
5-10 Toes-to-Bar

Pre-workout:
8 sets for reps:
:20 Double Unders
– Rest :10
– Compare to Jan. 4, 2022

NOTES

• If you reach a movement that you’re unable to perform in this progressive warm-up, go back to a previous movement.
• Use a lighter weight for the first set on the DB overhead squats, then increase the weight on the second set.
• After the warm-up, if you need to practice the overhead squats or bar muscle-ups more, take the time to do so prior to starting the workout.

RX
5 rounds for time:
35 Double Unders
200-m Run

INTERMEDIATE
5 rounds for time:
:30 double unders
200-m run

BEGINNER
5 rounds for time:
35 single-unders
200-m run

Stimulus & Goals

• Finish in 7:00-10:00.
• Keep the runs under 1:00
• Finish double-unders in less than :45.
• Hold a sprint pace for a longer duration.

Strategy

• This is, and should be, a short workout. Aim to start and finish with a near max-effort sprint pace. If you trip, that’s OK. Just get right back to moving fast.
• Take off on your runs and pick up your jump rope with a level of haste that you usually don’t use. However, for your first rep of each set of double-unders, take one extra breath to feel like you’ve slowed down and are in control.
• Complete the first two rounds at 100% intensity. Pull back slightly for Rounds 3 and 4. Then, empty the tank on the fifth and final round. Go fast and take chances.

Competition: 55 min 

Warm-up: 20 minutes
See above

Workout 1: 15 minutes
AMRAP 12:
10 right-arm DB overhead squats (35/50 lb)
5 Bar Muscle up
10 left-arm DB overhead squats
15 Toes-to-Bar

Stimulus & Goals

• 3-5 total rounds
• Unbroken bar muscle-ups and toes-to-bars for as many rounds as possible.
• Unbroken overhead squats on every round.

Strategy

• Use a weight for the overhead squats that allows you to go unbroken. This workout should come down to the bar muscle-ups and the toes-to-bars.
• Utilize an aggressive kip to maximize height on the pull-up bar for both the bar muscle-ups and the toes-to-bars.
• Break up the toes-to-bars before you think you might fail. If you reach failure, you may end up resting longer than you should. If needed, consider breaking the bar muscle-ups into 3/2 or 2/2/1. You can also break the toes-to-bars into 8/7 or 6/5/4.

Workout 2: 10 minutes
Today's Rx

Stretching: 10 minutes
​3 sets:
:30 Calf Stretch / side
:30 Calf Foam Roll / side