Blog Archives - Alternative Athletics

Alternative Athletics: 8 min

1/31/2024

WARM-UP
1 set:
3:00 Run, Assault Bike, Row, Skierg

3 sets:
20 Banded pull aparts
15 banded PVC Pass-throughs
10 hanging scap shrugs

1 set:
10 Shoulder Press (35/45 lb)
:30 Single-Unders

2 sets:
10 Push Press
:30 jump rope
– Rest 1:00 between sets.

NOTES

Use the band to increase shoulder range of motion; take your time with these movements.
For both the hanging scap shrugs and strict presses, use slow and controlled motion to build towards full pain-free range of motion.
Perform 2 sets of push presses adding weight until you reach your working weight.
During the jump rope intervals, practice the movement you will perform in the workout.

Test
AMRAP 8:
40 Double Unders
10 Push Press (65/95 lb)

Training:
AMRAP 8:
80 Single-Unders
10 Push Press (45%)

Competition: 80 min

Warm up: 15 min
See above

Workout 1: 10 min
Today’s Rx

Workout 2: 30 min
Every 5:00 x 3 rounds:
800-meter Run
then…
Every 3:00 x 5 rounds:
400-meter run

STIMULUS & GOALS

800-meter runs in 3:30-4:30.
400-meter runs to 1:30-2:30.
Rest with any remaining time on the clock.

STRATEGY

Move at a pace you don’t normally hit and try to sustain for several sets.
Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter intervals.
Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of 5 x 400-meter runs and try to hang on for the rest of the workout.

Workout 3: 15 min
3 sets:
20 Dumbbell Overhead Walking Lunge
– Rest 3:00 between sets.

NOTES

Find a dumbbell weight that allows you to go unbroken. You may increase the weight across the rounds, but maintain unbroken reps.
Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.

Stretching: 10 min
1 round:
:30 Couch Stretch / leg
:30 Banded pull aparts
:30 Leg Swing / leg
:30 Standing Hamstring Stretch / leg

Alternative Athletics: 3 2min Rounds

1/30/2024

WARM-UP
3 sets:
20 Jumping Jack
10 Leg Swing / leg
20 Walking Lunge steps
100-meter jog
10 PVC Pass-throughs
5 sets:
3-5 Snatch, Clean, or Jerk (building)
– Rest as needed between sets.

NOTES

Increase speed and range of motion throughout the first three sets.
In the final five sets, perform the movement you plan to use in the workout, building up to the weight you will be using in your first set.

Test
3 x 2:00 rounds:
12 Front Squat (105/155 lb)
Max Burpee Box Jump Over 24 / 20”
Rest 2:00
– Step down from the box.

Training
3 x 2:00 rounds:
12 Front Squat (60 - 65% max)
Max Burpee Box Jump Over (50% max BJ)
Rest 2:00
– Step down from the box.

STIMULUS & GOALS

1:00+ to perform burpee box jump-overs.
Unbroken front squats early in the workout and in no more than 2 sets if needed later on.
With built-in rest, each round should be an all-out effort.

STRATEGY

Out of the bottom of the burpee, step your feet up closer to the box for a smooth transition into the jump. Jump or step off of the box. If your heart rate is too high to keep moving, step down. If you can push, jumping will be fast

Competition: 70 min

Warm up: 15 min
See above

Workout 1: 20 min
For load:
Snatch, Clean, or Jerk:
3 reps x 4 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 2 sets @ 90%+
NOTES

Welcome to week five of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
Use a recent 1-rep-max to find your percentages.
Take the jerks from a rack.
Rest as needed between sets.

Workout 2: 10 min
Today’s Rx

Workout 3: 15 min
4 sets:
100-foot Handstand Walk
1:00 Strict Pullup
– Rest 2:00 between sets.

NOTES

Set up a 100-foot course and walk as unbroken as possible.
If you are unable to perform strict pull-ups, use a band that assists you to perform no more than 5 reps unbroken.
If you are unable to walk on your hands or know you will struggle with the volume, reduce the distance of the walk or give yourself 1:00 to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

Stretching: 10 min
1 set:
1:00 foam roll glute / side
1:00 reach, roll, and lift

Alternative Athletics: EMOM 12

1/29/2024

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.

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

Weekly Update 1/28 - 2/3

1/28/2024

1/28
Everyone
For load:
3-3-3-3-3
Front Squat

1/29
Test
EMOM 12:
Odd min | 3 ring Muscle Up
Even min | max shuttle run
– 1 shuttle = 25 ft down + 25 ft back

1/30
Test
3 x 2:00 rounds:
12 Front Squat (105/155 lb)
Max Burpee Box Jump Over
Rest 2:00
– Step down from the box.

1/31
Test
AMRAP 8:
40 Double Unders
10 Push Press (65/95 lb)

2/1
Everyone
6 sets for load:
3 Deadlift
– Use the same load across all sets.

2/2
Test
5 rounds for time:
25 Kettlebell Swing (35/53 lb)
10 Chest-to-Bar Pullups

2/3
Test
AMRAP 20 with a partner:
100-m Farmer Walks (35/53 lb)
200-m run
30 KB Goblet Squat (35/53 lb)

– Partners complete each run together and split goblet squats and farmers carries as desired.

Alternative Athletics:

1/28/2024

Warm up
3 sets:
6 Pushups
8 alternating Cossack Squat
10 dumbbell Goblet Squat
– Increase dumbbell load for the goblet squats each set.

4-5 sets:
3 Front Squat (building)
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.

Test / Training
For load:
3-3-3-3-3
Front Squat

Competition: Rest Day

Stretching
1 set:
1:00 frog stretch
1:00 Seated Straddle Stretch
1:00 Butterfly Stretch

Alternative Athletics: 3 Rounds

1/27/2024

WARM-UP
3 sets:
:40 Ski Jumper over the kettlebell
:20 rest
:30 Hollow Rock
:30 rest
:20 alternating Shoulder Taps
:40 rest

1 set:
:30 Handstand
:30 Hanging Knee Raises
:30 kettlebell / Dumbbell Deadlift
:30 handstand shoulder taps
:30 knees-to-armpits
:30 Russian KB swing
:30 Handstand Pushup
:30 Toes-to-Bar

NOTES

Use the first three sets to elevate the heart rate and limber up.
The goal of 4th set is to find your workout options. Take your time here and focus on the technique rather than reps. Rest :30 between movements.

Test
3 rounds for time with a partner:
50 Russian KB swing (53/70 lb)
40 Toes-to-Bar
30 Handstand Pushup
– One partner works at a time.

Training
3 rounds for time with a partner:
50 Russian KB swing (33% Barbell Snatch)
40 Bench Leg Raise
30 Dumbbell Shoulder Press - Floor or piked push-up on box
– One partner works at a time.

STIMULUS & GOALS

Complete the first round in 8:00 or less, with the full workout completed in 18:00 or less.
Kettlebell swings should feel moderate, handstand push-ups and toes-to-bars in sets of at least 5 for the entire workout.

STRATEGY

Expect your grip to be a bit fatigued from the kettlebell swings. Manage your toes-to-bar reps by not pushing to failure. Perform sets that allow for minimal rest and quicker transitions.
The same can be said for the handstand push-ups. Do not push to failure on these either. Be smooth and confident in your reps and rest 2-3 reps before your hit failure.

Competition: 75 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s Rx Solo

Workout 2: 20 min
5 sets for max calories:
3:00 Assault Bike
– Rest 1:00 between sets.

STIMULUS & GOALS

30-50 calories each set.
Consistent paces across the 3:00 effort.
Build bike stamina and conditioning.

STRATEGY

Treat this workout as if there are two parts. The first 3 sets should be at warm-up paces with each getting faster.
Perform sets 4 and 5 at a faster, but still sustainable, pace. This should be a pace that can be held for 3 sets, but maybe not a 6th.
Keep the chest high and push/pull with the arms in addition to the legs.

Workout 3: 10
EMOM 10:
Even: :40 front-rack kettlebell hold (35/53 lb)
Odd: :40 Hollow Hold
NOTES

Use a pair of kettlebells for the front-rack hold. Use a weight that will allow you to complete the hold without putting the KBs down. For the hollow hold, find a position that will allow you to stay up for :40.

Stretching: 10 min
2 sets:
:30 double forearm stretch on wall
1:00 seated pike stretch

Alternative Athletics: 3 Steps Down

1/26/2024

WARM-UP
1 set:
:20 Single-Unders
10 alternating Scorpion Stretch
:20 jump rope
10 Deadlift (35/45 lb)

1 set:
:20 jump rope
10 Alternating Spiderman Stretch
10 Shoulder Press (35/45 lb)
:20 jump rope
10 Front Squat (35/45 lb)

1 set:
:20 jump rope
10 Good Mornings + vertical jump
:20 jump rope
5 Hang Squat Clean Thruster (35/45 lb)

1 set:
200-meter jog
10 Burpees Broad Jumps
200-meter jog
5 squat clean thrusters (35/45 lb)

Build-up
3-5 sets:
3 Squat Clean Thruster
– Build to workout load.

NOTES

Perform any jump rope variation during the :20 intervals.
Once you finish the last set in the warm-up, spend 5:00-10:00 building up to your squat clean thruster weight for the workout.

Test
For time:
12 Squat Clean Thruster (75/115 lb)
400-m Run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run

Training
For time:
12 Squat Clean Thruster (65 - 70 % max Thruster)
400-m Run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run

STIMULUS & GOALS

8:00-12:00.
Unbroken squat clean thrusters, the barbell should feel moderately light to start, but 12 unbroken should become a challenge.
Advanced athletes should push the pace on the run, while beginners should pace the run to facilitate unbroken thrusters.

STRATEGY

Manage the run pace to allow bigger sets with the barbell (hopefully unbroken).
Focus on driving through your heels on each rep. Avoid getting on your toes. This could cause you to prematurely put down the bar.

Competition: 80 min

Warm up: 15 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
7 sets:
3 Weighted Pull up
– Rest 1:00-2:00 between sets.

NOTES

Increase loading across as many sets as possible; perform the same weight for multiple sets if desired.
Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.
If you are not able to perform a strict unweighted pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

Workout 3: 20 min
EMOM 20:
Min. 1 | 1:00 calorie Rowc
Min. 2 | :30 Ring Dips
Score = total reps and calories.

STIMULUS & GOALS

Men aim for 12+ calories and women aim for 9+ calories in each set.
Maintain 3+ unbroken reps on the ring dips.
Complimentary movements for maximum intensity.

STRATEGY

Give 95% effort on the rower as long as you can. Don’t go to 100%, but get close. Expect to start strong and drop off, but hang on for as long as possible.
Sit up tall on the rower and don’t forget to breathe. Hunching over on the rower will make it harder to catch your breath.
Don’t push to failure on the ring dips. Come off the rings 2-3 reps before failure. If you hit failure too soon, it will be very difficult to complete more than one set within the :30 intervals.

Stretching: 10 min
1 set:
1:00 foam roll glute / side
1:00 child’s pose stretch

Alternative Athletics: 5 sets

1/25/2024

WARM-UP
1 set:
10 Leg Swing / leg
10 unweighted Good Mornings
10 walking Reverse Lunges
:30 narrow stance Air Squats (keep heels down)

1 set:
10 lateral Leg Swing / leg
10 single-leg toe touches / leg
:30 alternating standing Figure 4 stretch
:30 Air Squats

1 set:
10 Inch-worm + Pushups / rep
10 alternating Cossack Squat
:30 Jumping Lunge
:30 Air Squats

200-meter Row - Drive through the heels during the pull.
200-meter row - Shoulders in front of the hips at the front of the stroke.
200-meter row - Arms extend BEFORE the knees bend.

Test / Training
5 sets for total time:
500-m Row
– Rest 3:00 between sets.

Competition: Rest Day

STRETCHING
1 set:
400-meter recovery walk
1:00 Couch Stretch / leg

Alternative Athletics: 5 rounds

1/24/2024

WARM-UP
3 sets:
20 Jumping Jack
10 Leg Swing / leg
20 Walking Lunge steps
100-meter jog
10 PVC Pass-throughs

5 sets:
3-5 Snatch, Clean, or Jerk (building)
– Rest as needed between sets.

NOTES

Increase speed and range of motion throughout the first three sets.
In the final five sets, perform the movement you plan to use in the workout, building up to the weight you will be using in your first set.

Test
5 rounds for time:
50 Double Unders
10 Power Snatch (95/135 lb)

Training
5 rounds for time:
100 Single-Unders
10 Power Snatch (55%)

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 20 min
For load:
Snatch, Clean, or Jerk:
5 reps x 2 sets @ 50-60%+
4 reps x 3 sets @ 60-70%+
3 reps x 2 sets @ 70-80%

NOTES

Welcome to week four of our Strength I cycle. Continue with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
Use a recent 1-rep-max to find your percentages.
Take the jerks from a rack.
Rest as needed between sets.
Remember that before today’s class (affiliate) workout, you are building to a 3-rep power snatch. If you plan on performing the class workout, do not perform the Strength I workout; skip it or move it to another day this week.

Workout 2: 10 min
Today’s Rx

Workout 3: 20 min
5 sets:
10 alternating back-rack Reverse Lunges
300-meter jog
100-meter Run
– Rest 2:00 between sets.

NOTES

Use a load for the lunges that allows you to maintain 10 unbroken steps. Increase the load on as many sets as you like.
After completing the lunges, begin the jog at a slow pace and build into a 50-60% effort. For the last 100 meters, push your pace to 80-90%. Do not push to 100% effort.

Stretching: 10 min
1 set:
1:00 Lacrosse Ball Roll / Foot
1:00 Foam Roll Quad

Alternative Athletics: 3 min x 4

1/23/2024

WARM-UP
1 set:
2:00 Run, Assault Bike, Row, Skierg
10 alternating Samson stretches
10 alternating Scorpion Stretch
10 Inch-worm (no push-ups)

1 set:
2:00 bike, row, or SkiErg
10 Scap Pull up
10 alternating Lunge
10 Kip Swing
10 Squat Therapy

3 sets:
5 Pullups
5 Pushups
5 Air Squats
– Rest :30-1:00 between sets.

NOTES

Even if you plan to scale the pull-ups in the workout, use this warm-up to practice pull-up skill.
Start slowly and increase speed throughout the warm-up.

Test
For reps:
3:00 of Pullups
3:00 of Pushups
3:00 of Situps
3:00 of Air Squats

Training:
Scale movements as needed

STIMULUS & GOALS

Time-priority Angie.
30+ reps per movement.
Advanced athletes push towards 70+ reps per movement.

STRATEGY

Avoid pushing to failure in both the push-ups and pull-ups. Consider performing smaller sets of reps that you can maintain with minimal rest between those sets to keep moving and minimize longer breaks between sets.
Do not stop moving on the sit-ups or squats.

Competition: 75 min

Warm up: 15 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
Every 2:00 for 10 sets:
200 / 250-meter Skierg
– Rest with the remaining time in the 2:00 interval.

STIMULUS & GOALS

Sprint each interval.
:50-1:10 per 200/250 meters.
Rest with the remaining time in the 2:00 interval.

STRATEGY

Focus on your stroke rate in each interval. Try to keep this rate above 30 for as much of the interval as possible. This will help keep your pace down and get through the interval faster.

Workout 3: 15 min
3 sets:
10 Strict Toes to Bar
20 GHD Back Extension
– Rest as needed between sets.

NOTES

Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.

Stretching: 10 min
3 sets:
:20 Banded pull aparts
:20 Scorpion Stretch / arm