Alternative Athletics: 5 Rounds

WARM-UP
1 set:
2:00 Row, Assault Bike, or Skierg (conversation pace)
10 Leg Swing / leg (forward and backward)
10 Push Up to Down Dog
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1 set:
1:00 row, bike, or ski
10 Box Steps-overs 20/24 in)
10 jump squat

1 set:
:30 row, bike, or ski
5 Box Jumps (20/24 in)
10 Up-Downs
5 Box Jump Over (clear the box)
– Scale the height as needed.

3 sets:
3 box jump-overs
2 shoulder-to-overhead
1 Rope Climb

NOTES

• The first three sets get your moving explosively to prep for the box jump-overs.
• Use the last three sets to build up in weight on the shoulder-to-overhead and practice a few rope climbs. Don’t exhaust yourself on the rope.

RX
5 rounds for time with a partner:
20 Front Squat (75/115 lb)
30 Kettlebell Swing (53/70 lb)
40 partner medicine-ball sit-ups (14/20 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.

INTERMEDIATE
5 rounds for time with a partner:
20 front squats (65/95 lb)
30 kettlebell swings (35/53 lb)
40 partner medicine-ball sit-ups (10/14 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.

BEGINNER
5 rounds for time with a partner:
20 Goblet Squat (26/35 lb)
15 kettlebell swings (26/35 lb)
20 Situps
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.

Competition: 75 min

Warm up: 20 min
See Above 

Workout 1: 10 min
For time:
30 Box Jump Over (20/24 in)
20 shoulder-to-overheads (95/135 lbs)
10 Rope Climb
– Must clear the box.

Stimulus & Goals

• 5:00-10:00.
• Complete box jump overs in 1:00-2:00.
• Finish the shoulder-to-overhead in 1-2 sets and spend no more than 2:00.
• Spend no more than 6:00 on rope climbs.

Strategy

• Push the pace on the first two movements. The rope climb is where you’ll be really tested. Expect the jumping from the box jump-overs to make the legs feel heavy and then the shoulder-to-overheads to make the shoulders feel like boulders. The combination should have an impactful effect on the rope climbs.
• Consider performing push jerks from the start so you can last longer. If you can go unbroken, then do it!
• Do not start a rope climb if you are unclear about whether or not you can complete the rep.

Workout 2: 15 min
Front Squat:
– Build to a 3-rep-max.
– Rest 2:00-3:00 between attempts.
NOTES

• For the Main Lift, build to a 3-rep-max front squat. Take the full 3:00 of rest between your heaviest sets and only make an attempt at a failed set once.
• If you fail a load a second time, reduce the weight and perform 2 drop sets of 3 reps at 80-90% of your heaviest set of the day.

Workout 3: 20 min
On a 20:00 clock:
5 sets for reps:
0:00-2:00
200-m Run
Max Burpees
2:00-4:00
– Rest

Stimulus & Goals

• Push for one more rep in each interval.
• Keep runs to 1:00 or less.
• 15-25 burpees per set.

Strategy

• Find a pace on the run that gives you the most amount of time for the burpees but doesn’t require too much rest. You should have about 1:00 to perform burpees.
• Take the burpees one rep at a time; just keep getting yourself down to the floor. Remember that you get an entire 2:00 rest after the burpees.
• This workout builds your capacity to keep pushing for “one more rep” when you’re tired.

Stretching: 10 min
Accumulate:
1:00 Foam Roll Upper Back
1:00 Foam Roll Quad