Alternative Athletics: 8 min

WARM-UP
1 set:
3:00 Run, Assault Bike, Row, Skierg

3 sets:
20 Banded pull aparts
15 banded PVC Pass-throughs
10 hanging scap shrugs

1 set:
10 Shoulder Press (35/45 lb)
:30 Single-Unders

2 sets:
10 Push Press
:30 jump rope
– Rest 1:00 between sets.

NOTES

• Use the band to increase shoulder range of motion; take your time with these movements.
• For both the hanging scap shrugs and strict presses, use slow and controlled motion to build towards full pain-free range of motion.
• Perform 2 sets of push presses adding weight until you reach your working weight.
• During the jump rope intervals, practice the movement you will perform in the workout.

Test
AMRAP 8:
40 Double Unders
10 Push Press (65/95 lb)

Training:
AMRAP 8:
80 Single-Unders
10 Push Press (45%)

Competition: 80 min

Warm up: 15 min
See above

Workout 1: 10 min
Today’s Rx

Workout 2: 30 min
Every 5:00 x 3 rounds:
800-meter Run
then…
Every 3:00 x 5 rounds:
400-meter run

STIMULUS & GOALS

• 800-meter runs in 3:30-4:30.
• 400-meter runs to 1:30-2:30.
• Rest with any remaining time on the clock.

STRATEGY

• Move at a pace you don’t normally hit and try to sustain for several sets.
• Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter intervals.
• Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of 5 x 400-meter runs and try to hang on for the rest of the workout.

Workout 3: 15 min
3 sets:
20 Dumbbell Overhead Walking Lunge
– Rest 3:00 between sets.

NOTES

• Find a dumbbell weight that allows you to go unbroken. You may increase the weight across the rounds, but maintain unbroken reps.
• Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.

Stretching: 10 min
1 round:
:30 Couch Stretch / leg
:30 Banded pull aparts
:30 Leg Swing / leg
:30 Standing Hamstring Stretch / leg