Alternative Athletics: 5x 5 Backsquat

WARM-UP
1 set:
20 Jumping Jack
10 Situps
1:00 Plank
:20 Assault Bike

1 set:
20 Jumping Jack
10 GHD Sit-up to parallel
30 alternating handstand shoulder taps (against the wall)
:20 bike

1 set:
20 jumping jacks
10 GHD sit-ups
100-ft Handstand Walk
:20 bike

NOTES

• Use today’s progressive warm-up to slowly build up to your final workout exercise options. If you reach an exercise that you cannot perform, return to the last set and perform that one.

RX / Intermediate / Beginner
5 sets for load:
5 Back Squat

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 15 min
3 rounds for reps:
1:00 GHD Sit-up
1:00 standing bike (for calories)
1:00 Handstand Walk
– Rest 2:00 between sets.

NOTES

• Maintain consistent sets and pace across the entire workout. Avoid deviating by more than 10% in reps/distance across each round for a specific movement.
• Substitute a row or ski in place of the bike.
• For the handstand walk, set up two cones 50 ft apart. Accumulate as many 50-ft sections as possible in 1:00.

Workout 2: 10 min
AMRAP 7:
20 Double Unders
5 Chest-to-Bar Pullups

Stimulus & Goals

• This is intended to test your C2B capacity and upper-body grip and pulling stamina. We want to see where the limit is, so DO NOT pace or strategize this one. Just move!
• Finish rounds in less than :30 and keep the pull-ups unbroken.
• Rest as little as possible and attack each element, even if you do not feel ready.

Strategy

• Use a kipping technique (gymnastics kip or butterfly) that allows you to keep moving. Using both techniques depending on your level of fatigue may be beneficial.
• Start at a pace you know you cannot hold and see how long you can go before you drop off.
• Let technique be your limiting factor. Only begin to take rest when you feel your mechanics start to compromise.

Workout 3: 15 min
For as many sets as possible:
500-m Row @ 2:00/1:50
500-m row @ 1:58/1:48
500-m row @ 1:56/1:46
– Continue to reduce by :02 in each set until failure.
– Rest 1:00 between intervals.

Stimulus & Goals

• Successfully complete at least 5 sets.
• You must finish the interval on or under the indicated time. Finishing over time is considered a failed set and the workout is over.
• Pace and recovery conditioning

Strategy

• Set a goal to finish each set on or under the indicated time, and don’t be a hero. It does you no good to go faster than the specified time. It will only hurt you in the later sets.
• It will take about 100-200 m to dial in your stroke rate and pace. Remember to breathe and pay attention to how hard and fast you are pulling. As the time in each set decreases, your stroke rate and how hard you pull are going to have to increase.
• Try to row :01 under the specific time you are trying to hit. If you waiver for too long above the time, you’re likely not to hit it.
• Try to stand up during your rest time. This will help flush the lactic acid out a little bit.

Stretching: 10 min
2 sets:
1:00 Foam Roll Quad
1:00 saddle stretch