Alternative Athletics: Descending

WARM-UP
1 set:
1:00 Row
10 alternating Samson stretches
10 alternating Plank reach through
10 Box Steps (20/24 in)

1 set:
1:00 row
10 Situps
10 alternating Dumbbell Deadlift
10 alternating V Ups
10 alternating DB sumo deadlift high pulls

1 set:
1:00 row
10 v-ups
10 DB Weighted Box Step
10 alternating DB snatches

NOTES

• Build in pace on the rower in each set. Try to row the final set at your workout pace or faster.
• Practice holding the DB on each shoulder in the warm-up.
• After finishing this warm-up, spend time practicing a few sets of toes-to-bar reps. Work on increasing the cycle time between reps and plan out your attack for the workout sets.

RX
For time:
42/60 calorie Row
then…
21-15-9-3:
Toes-to-Bar
Weighted Box Step (20/24 in) (35/50 lb)
Alternating DB snatches (35/50 lb)
then…
42/60 calorie Row
– Use a single DB for step-ups and DB snatches.

INTERMEDIATE
For time:
30/42 calorie row
then…
21-15-9-3:
knees-to-armpits
DB box step-ups (20/24 in) (20/35 lb)
Alternating DB snatches (20/35 lb)
then…
30/42 calorie row
– Use a single DB for step-ups and DB snatches.

BEGINNER
For time:
21/30 calorie row
then…
21-15-9-3:
Hanging Knee Raises
DB box step-ups (12/20 in) (10/15 lb)
Alternating DB snatches (10/15 lb)
then…
21/30 calorie row
– Use a single DB for step-ups and DB snatches.

Stimulus & Goals

• Grippy little triplet.
• 11:00-17:00.
• Finish the row in 3:00 or less.
• Maintain sets of at least 5 reps on the toes-to-bar.
• Keep moving on the DB box step-ups and DB snatches.

Strategy

• Push the pace on the rower, both before the triplet and after.
• Perform manageable sets on the toes-to-bar. Small quick breaks are better than those that are long and drawn out.
• Support the DB on the shoulder during the DB step-ups. This will significantly reduce grip fatigue.

Competition: 85 min
Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
EMOM 15:
Min. 1 | 12/15-cal. Assault Bike
Min. 2 | 15 Burpees
Min. 3 | Rest

Stimulus & Goals

• Finish the calories in :50 or less.
• The burpees can consume most of the 1:00, but you should aim for a few seconds to spare.
• Expect to feel your lungs and legs early on.

Strategy

• Don’t sprint the bike to gain more time to rest. Instead, stretch out the minute and finish around :45-:50 so your heart rate doesn’t skyrocket and your legs don’t blow up.
• Find a steady pace on the burpees.
• Walk around at a slow pace and focus on your breathing during the rest minute.

Workout 3: 20 min
10 rounds:
3 Front Squat
:30 sandbag hold (100/150 lb)
– Increase front squat load as desired.

Stimulus & Goals

• Prioritize a heavier load on the front squats. Rest as needed.
• Load should be at 60-85% of your 1-rep max.
• Increase load across as many sets as possible.
• Perform the sandbag hold unbroken for all sets.

Strategy

• Rest at least 2:00 between sets.
• Interlock your fingers or grab the wrist of the opposite hand to ensure a solid grip around the sandbag during the hold.
• Lead with the elbows out of the bottom of each squat.

Stretching: 10 min
Accumulate:
1:00 foam roll calves / each
1:00 foam roll IT band / leg