Alternative Athletics: Ropes and Rowing

WARM-UP
2 sets:
5 Scap Pull up
10 Kip Swing
30 Jumping Jack

2 sets:
2-5 Strict Pullup
30 skier jacks

1 set:
4 Pull-to-Stands
15 pulls on the rower

1 set:
1 Rope Climb
15 pulls on the rower

2 sets:
1 Legless Rope Climb
15 pulls on the rower
– Rest :30 between sets.

NOTES

• Use this progressive warm-up to gradually build to the full movements in the workout. If you reach a movement you cannot perform, return to the movement in the previous set.
• In the last two sets of the warm-up, push the pace on the 15 pulls on the rower.

Pre-workout:
5 sets for total distance:
20 pulls on the rower
– Rest 1:00 between pulls.

TEST
10 rounds for time:
1 Legless Rope Climb (15 ft)
200/250-m Row
– Rest 1:00 between rounds.

TRAINING
10 rounds for time:
1 Rope Climb (15 ft), 4 lock offs or 3 Pull-to-Stands
200/250-m row
– Rest 1:00 between rounds.

Stimulus & Goals

• 9:00-14:00 (without rest time).
• Try to keep rounds as close to 1:00 as possible. No longer than 1:30.
• Sprint-style workout.

Strategy

• Start out of the gate hot and then try to hold on to that pace. Expect the pace to slow, however, you should not see a decline of more than :20 from your first round.
• Jump as high on the rope as possible before beginning the ascent.
• Sprint the row. Keep your stroke rate high (28+).

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
3 sets for quality:
10 DB windmills / arm
20 GHD Hip Extension
:30 GHD Sorenson hold

NOTES

• Use a weight for the DB or KB on the windmills that allows you to perform all 10 reps unbroken before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.

Workout 3: 10 min
For time:
20 Back Squat (125/185 lb)
800-m run
100 Air Squats
800-m run
20 Front Squat (125/185 lb)

Stimulus & Goals

• 13:00-18:00.
• Perform the back squats in 2 sets or less (try to hang on and go unbroken).
• Complete both runs in 5:00 or less.
• Perform the air squats in 3:00 or less.
• Finish the front squats in 3 sets or less.

Strategy

• Push the pace on each run. You can make up a lot of time on these.
• Keep moving on the air squats, especially when the lactic acid begins to set in. Remember to breathe, move at a smooth speed, and find your happy place.
• Do not drop the barbell. Hang on for one more rep.

Stretching: 10 min
1 set:
1:00 lacrosse ball mash on posterior deltoid / side
1:00 lacrosse ball pec mash / side