Alternative Athletics: EMOM 12

WARM-UP
1 set:
200-meter Run
10 Samson stretches
:30 PVC Overhead Squat (pause in the bottom)
:30 Ring support hold
:30 Ring Rows

1 set:
200-m run
10 Alternating Spiderman Stretch
:30 PVC overhead squats (pause in the bottom)
:30 Strict Ring Dips
:30 Strict Pullup

1 set:
5 shuttle run
10 hamstring scoop stretch / leg
:30 PVC overhead squats (pause in the bottom)
5 shuttle runs
:30 strict ring dips
:30 Strict Chest-to-Bar Pullup
5 shuttle runs

NOTES

• Start slower and gradually pick up the pace as you get warm.
• This warm-up is intended to prep the workout movement patterns, move you through full range of motion, and get you sweaty and warm.
• After finishing the warm-up, practice a few muscle-ups before starting the workout.

Test
EMOM 12:
Odd min | 3 ring Muscle Up
Even min | max shuttle run
– 1 shuttle = 25 ft down + 25 ft back

Training
EMOM 12:
Odd min | 6 Chest-to-Bar Pullups or banded strict pull-ups
Even min | max shuttle run
– 1 shuttle = 25 ft down + 25 ft back

STIMULUS & GOALS

• Score is total shuttle runs; shoot for 6+ shuttle runs each even minute.
• Scaling options should still have you on the rings.
• Prep for Amanda next week.

STRATEGY

• Push the pace on the shuttle runs, but only enough that it allows you to perform the muscle-ups unbroken.
• If you need more of a challenge, increase muscle-up volume to 4-8 reps or try to catch the muscle-up higher in the dip. 

Competition: 70 min

Warm up: 15 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
3 sets:
:20 Ring Plank Hold (right arm)
:20 ring plank hold (left arm)
:20 L-Sit
10 Strict Toes to Bar

NOTES

• For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
• To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
• To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.

Workout 3: 15 min
4 sets:
50-meter Farmer Walks
20 weighted GHD Hip Extension (14/20 lb)
– Rest 1:00-2:00 between sets.
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NOTES

• Go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carry with two loaded barbells. Use a weight vest to add load to the hip extensions. The weight should allow you to perform at least 10 hip extensions unbroken.

Stretching: 10 min
1 set:
200-m cooldown walk
1:00 double forearm stretch on wall