Alternative Athletics: 5 rounds

Warm up 
1 set:
:20-:30 Handstand
2-3 handstand push-up negatives
200-m Row (sprint)
5 Handstand Pushup with a hold at the top & bottom
200-m row (sprint)
5-10 handstand push-ups

RX
5 rounds for time:
400/500-m Row
1:00 Handstand Pushup

INTERMEDIATE
5 rounds for time:
400/500-m row
1:00 Dumbbell Shoulder Press - Floor (20/35 lb)

BEGINNER
5 rounds for time:
200/250-m row
1:00 Pushups

Post-workout
Accumulate:
60 alternating push-up + DB Renegade Row
– Perform push-ups with hands on the DBs.

Stimulus & Goals

• 12:00-15:00.
• Both a “For time” and “For reps” workout to encourage athletes to go fast and take chances.
• Begin the 1:00 clock for handstand push-ups as soon as the row ends.
• Complete 10-15 handstand push-ups every round.

Strategy

• Don’t take additional rest after the row. Get up off the rower and kick-up onto the wall as soon as possible.
• Perform 2-3 sets of handstand push-ups in the 60-second window.
• Scale the handstand push-ups up to a deficit if able to complete more than 15 reps each round.

Competition: 75 min

Warm up: 20 min
2 sets:
1:00 Row
10 hamstring scoop stretch / side
10 Overhead Squat (PVC)
10 alternating “T” push-ups
5 Up-Downs + max-height vertical jump
1 set:
5 hang muscle cleans (35/45 lb)
5 Power Clean (35/45 lb)
5 high Hang Power Clean (35/45 lb)
3 sets:
5 hang power cleans
– Build in load at 5 reps/set before switching to 3s.

NOTES

• Move through the 2 sets of the general warm-up at a steady pace without rushing. The up-down + vertical jumps shouldn’t be rushed. Reset between reps, kick the feet back, then pop-up and jump as high as possible as quickly as possible.
• The tall power clean involves shrugging the shoulders to lift the bar and dropping under in the receiving position. No dip or drive of the legs is used.
• After the lifting, move through the HSPU and rowing progression at a steady pace with :15-:30 of rest between movements.
• Finish the final 200-m and 5-10 hspu at a sprint pace & without any rest between movements

Workout 1: 15 min
For load:
3 hang power cleans
– Build to a 3-rep max.

NOTES

• This is the fourth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 3-rep hang power clean.
• Base the percentages on a recent 1-rep max.
• Lift as heavy as possible for 3 unbroken reps.
• Keep the bar above the knee for all reps.
• Rest 2:00-3:00 between sets and take no more than 2 attempts at a single weight if you fail a set.

Today’s General Warm up
See above

Workout 2: 15 min
Today’s Rx

Workout 3: 15 min
4 sets for load:
6 weighted Chin up
25 seated rows with a band
– Rest 2:00-3:00 between sets.

NOTES

• Perform the weighted chin-ups with a :01 pause at the bottom of each rep/in the hang. For the rows, loop a thick band around the base of an upright, sit on the floor with the feet straddled, and row quickly to the stomach. Roll up a towel to create a handle if desired.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side
1:00 reach, roll, and lift