Alternative Athletics: Tabata

WARM-UP
1 set:
:20 Jumping Jack
5 Inch-worm
10 Samson stretches
10 scap-only Ring Rows

1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack Squat
10 ring rows
– Walk the feet forward to increase the difficulty of the row.

1 set:
5 pause ring rows
5 ring rows (Feet on the floor in front of the rings).
5 ring rows to parallel (Elevate the feet onto a box).

1 set:
:10 ring rows (body parallel to the ground)
:10 rest
:10 Hand Release Push-ups
:10 rest
:10 Air Squats

NOTES

• Use the first two sets to move the body through full range of motion and elevate the heart rate.
• In the third set, take your time and figure out the best position for your feet when performing the ring rows.
• The last set is a mini version of the workout. Make any necessary adjustments after this final set.

Test / Training
10 sets for reps:
:20 Ring Rows (body parallel to the ground for Test)
:10 rest
:20 Hand Release Push-ups
:10 rest
:20 Air Squats
:10 rest

Stimulus & Goals

• High rep workout that’s similar in stimulus to “Cindy.”
• Today offers an opportunity for most athletes to go Rx’d.
• Understand that reps will fall off as this one goes on; do not progressively scale.

Strategy

• Manage your reps and don’t push to failure too early in the workout.
• Expect the ring rows to be the most challenging movement of the three. Get your reps where you can. It will be easiest to keep moving through the air squats, so try to move for the full :20 in each set.

Competition: 75 min

Warm up: 15 min
See above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
5 sets:
75-ft Prowler Push (50/90 lb)
75-ft Sled Drag
:30 sandbag hold at the chest (100/150 lb)
– Rest 2:00 between sets.
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NOTES

• The suggested weight is added to the sled. Add a rope to the sled to backpedal pull and keep it attached while you push.
• Move as fast as possible on the sled push and pull.
• Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.

Workout 3: 15 min
3 sets:
400-m Run
5 left-arm DB Turkish Get-up (50/35 lb)
5 right-arm DB Turkish get-up (50/35 lb)
– Rest 2:00 between sets.

Stimulus & Goals

• 12:00-15:00.
• 2:30 or less on the runs.
• 2:00 or less on the Turkish get-ups.
• Use a weight that allows you to perform all 5 reps unbroken before taking a break.

Strategy

• Don’t crush yourself on the run. The goal is to come back to the DB and move smoothly and efficiently through the Turkish get-ups. If you are exhausted and moving poorly, the get-ups will be much harder.
• Remember to press up into the DB and look at it throughout the entire rep. Once your eyes come off the weight, the movement gets more difficult.

Stretching: 10 min
2 sets:
:20 Doorway Pec Stretch / side
20 Banded pull aparts