Alternative Athletics: Just One Round

WARM-UP
3 sets:
1:00 Assault Bike, Row, Skierg, or Run
10 Alternating Spiderman Stretch
10 Leg Swing / leg (across body)
10 Good Mornings
10 Air Squats

1 set:
10 Back Squat (empty barbell or training bar)
5 back squats (add 10-45 lb to each side)
5 back squats (add 10-45 lb to each side)
3 back squats (add 10-45 lb to each side)
3 back squats (add 10-45 lb to each side)
– Your next weight should be your starting weight.
– Take weight out of a rack.

NOTES

• Use the first three sets to elevate the heart rate and limber up prior to getting a barbell in hand.
• With the empty barbell, don’t just go through the motions. Focus on hitting positions and being in the right spot at the right time.
• Increase the loading and build up to the load you are going to start with.
• If you need to perform an extra set or two before starting the main lift, then go for it.

RX
For time:
35/50 cal. Assault Bike
1:00 L-Sit
50 Wall Balls (14/20 lb) (9/10 ft)

INTERMEDIATE
For time:
28/40 cal. bike
1:00 L-sit hold (knees bent)
50 wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER
For time:
21/30 cal. bike
1:00 Plank
50 wall-ball shots (6/10 lb) (9/10 ft)

Post-workout:
Accumulate:
30 L-Sit Pullups

Stimulus & Goals

• 7:00-15:00
• Go for broke on the bike and see what happens.
• Bike 4:00 or less. Could be finished in under 2:00.
• 4 sets or less on the L-sit hold and wall-ball shots.

Strategy

• The difficulty of this workout is all predicated on how hard you go on the bike at the beginning of the workout. If you “game” the bike, the workout will be relatively easy. However, if you really push the pace on the bike, you will get the most out of this workout. The real goal is to test your limits and see where you or if you fail. This is all great knowledge to use in future workouts.

Competition: 80 min

Warm up: 20 min
See Above
​
Workout 1: 15 min
3 sets:
3 Back Squat
– Building to your heaviest set of 3.

NOTES

• We are in the third week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs!
• We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week.
• Today, we build to our heaviest set of 3 unbroken reps. Take ample time to warm up and build to your starting weight. This should be around 90% of your 1-rep max.

Workout 2: 15 min
Today’s Rx

Workout 3: 20 min
4 sets for completion:
100-m sandbag bear hug carry (70/100 lb)
10 left-arm Dumbbell Overhead Walking Lunge
10 right-arm DB overhead lunges
– Build in load on the DB lunges.

NOTES

• Move at a steady pace that is neither slow nor fast. The goal is to never really rest but to keep a constant push forward. Your main rest should be swapping dumbbells as you build in load.

Stretching: 10 min
2 sets:
:30 foam roll IT band / side
:30 Foam Roll Quad / side