Alternative Athletics: 5 rounds

WARM-UP
2 sets:
10 slow calf raises
10 Plate toe taps
10 Box Steps
10 drop-and-land off of the plate
10 Box Jumps + step-down (alternating step-down leg)
5 box jump + squat landing
5 box jump + slow rebound
5 box jumps

2 rounds:
5 KB / DB sumo deadlift high pulls (workout weight)
4 box jumps
2 Situps

NOTES

• The first two sets get you moving and ballistic. Move slower through the first round and then pick up the pace in set two.
• The final two rounds are a mini round of the workout. This is where you can dial in the weight for the KB sumo deadlift high pulls.

Test
5 rounds for time:
15 KB Sumo Deadlift High Pull (35/53 lb)
18 Box Jumps (20/24 in)
21 Situps

Training
5 rounds for time:
15 KB Sumo Deadlift High Pull @ 15% Max DL
18 Box Jumps 50% max
21 Russian Twist @ 25% Snatch (single count)

Stimulus & Goals

• 11:00-16:00.
• Full body conditioning-heavy workout.
• Sumo deadlift high pulls in 1-2 sets and 1:00 or less.
• Box jumps in 1:30 or less.
• Sit-ups in 1:00 or less.

Strategy

• Your legs will feel heavy as you move through this one, but it will be your heart rate and cardiorespiratory endurance that will determine how fast you can go and how little you can manage to rest.
• Choose a KB load that you can move through every round in no more than 2 sets and in 1:00 or less. Scale box height as needed to keep the box jumps sub 1:00. And similarly, reduce sit-up volume as needed to keep those sets within a :90 window every round.

Competition: 70 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 10 min
EMOM 10:
3 Back Squat

NOTES

• Perform each set at 70-85% of your 1-rep max.
• Focus on exploding out of the bottom of the squat as fast as possible.

Workout 3: 15 min
5 sets for load:
10 alternating Weighted Box Step (20/24 in)
10 alternating Reverse Lunges

NOTES

• Use the heaviest pair of DBs possible to complete the DB step-ups. Increase load across each set.
• Use a barbell for the reverse lunges. Increase load as needed.

Stretching: 10 min
3 sets:
:30 Yoga - Cobra Position
:30 Alternating Spiderman Stretch, left
:30 spiderman stretch, right