Blog Archives - Alternative Athletics

Alternative Athletics: 9 min

1/22/2024

WARM-UP
1 set:
200-meter jog (easy pace)
10 alternating Elbow to Instep
10 Leg Swing / leg (front and back)

1 set:
200-meter jog (moderate pace)
10 alternating Samson stretches
10 Leg Swing / leg (across the body)

1 set:
200-meter jog (moderate pace)
10 Up-Downs
10 alternating Lunge
10 Air Squats

1 set:
200-meter jog (fast pace)
10 Burpees to a target
1:00 alternating Pistol

NOTES

Use today’s progressive warm-up as an opportunity to practice and build up to the movement variation you’ll perform in workout 1.

Test
AMRAP 9:
9 Burpees to a target (12 in)
10 alternating Pistol

Training
AMRAP 9:
9 Burpees to a target (12 in)
10 alternating Pistol to a box, pistol with a band, 20 Air Squats

Competition: 70 min

Warm up: 15 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 20 min
For load:
Deadlift
10-8-8-6-6

NOTES

Welcome to week four of our Strength II Deadlift cycle; this is a de-load week.
Your goal is to use a weight in each set so that you can maintain a solid technique with very little deviation. This loading will vary for each athlete.
Perform a new set every 3:00.

Workout 3: 15 min
AMRAP 15:
15 DB Bent Over Rows, left arm (35/50 lb)
15 dumbbell bent over rows, right arm
50-ft Handstand Walk
STIMULUS & GOALS

Focus on the quality of movement over round volume.
Use the handstand walks to work on a higher-skill movement under fatigue. Some athletes can try to move fast and go for big unbroken sets. Other athletes may try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!

STRATEGY

Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, go heavier if possible. You should be able to do at least 5 reps in a row without putting the dumbbell down.

Stretching: 10 min
1 set:
1:00 pigeon pose / leg
1:00 Calf Stretch / leg

Weekly Update 1/21 - 1/27

1/21/2024

1/21
Test
For time:
60/75-cal Row
21 Push Jerk (95/135 lb)
60/75-cal row
15 push jerks (125/185 lb)
60/75-cal row
9 push jerks (155/225 lb)

1/22
Test
AMRAP 9:
9 Burpees to a target (12 in)
10 alternating Pistol

1/23
Test
For reps:
3:00 of Pullups
3:00 of Pushups
3:00 of Situps
3:00 of Air Squats

1/24
Test 5 rounds for time:
50 Double Unders
10 Power Snatch (95/135 lb)

1/25
Test
5 sets for total time:
500-m Row
– Rest 3:00 between sets.

1/26
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

1/27
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.

Alternative Athletics: 1 Has Three Steps

1/21/2024

Partner Warm up
On an 6:00 clock:

Partner A Rows 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.

Penalty movements:

4 sets:
5 Push Jerk
– Build to heaviest workout load.

1 round:
10-calorie Row
3 Push Jerk
– Use starting workout load.

Test
For time:
60/75-cal Row
21 Push Jerk (95/135 lb)
60/75-cal row
15 push jerks (125/185 lb)
60/75-cal row
9 push jerks (155/225 lb)

Competition: Rest Day

Stretching
Accumulate:
1:00 Foam Roll Quad / leg
1:00 Foam Rolling Lats / arm

Alternative Athletics: 4 Rounds

1/20/2024

WARM-UP
1 set:
50 mountain climbers
10 Kang squats (unloaded)
10 Cossack Squat
10 Scorpion Stretch
10 Leg Swing / leg

1 set:
50 mountain climbers
10 Samson stretches
10 reps plate squats
10 Burpees
10 Deadlift (empty barbell)
10 Pull-to-Stands

3 sets:
5 deadlifts (building)
1 Rope Climb

NOTES

Use the first two sets to move your body through a full range of motion and elevate your heart rate.
The final three sets are meant to be an opportunity to practice the movement you plan to do for rope climbs and increase the loading on the deadlift to find your workout weight.

Test
4 rounds for time:
21 Deadlift (105/155 lb)
3 Rope Climb (15 ft)

Training
4 rounds for time:
21 Deadlift (55% max)
3 Rope Climb (15 ft) / 9 Pull-to-Stands / 12 lock offs

STIMULUS & GOALS

7:00-15:00.
Deadlifts in :45-1:30 in sets of 10+.
Rope climbs in :30-1:30.

STRATEGY

Avoid excessive grip fatigue. Consider breaking the deadlift reps into 11/10 or 7/7/7 in an attempt to save your grip for the rope climbs.
Even though the weight is on the lighter side, consider using a mixed grip as another method of saving your grip.
Consider legless rope climbs if you anticipate being able to consistently complete sets of 3 unbroken rope climbs.

Competition: 95 min

Warm up: 15 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
For load:
Deadlift
1-1-1-1-1-1-1

NOTES

Welcome to week three of four in our Strength II Deadlift cycle.
Your goal is to find a heavy single deadlift. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
The last set should be the heaviest.
Perform a new set every 3:00.

Workout 3: 25 min
For time:
60/75-calorie Row
21 Push Jerk (95/135 lb)
60/75-calorie row
15 push jerks (125/185 lb)
60/75-calorie row
9 push jerks (155/225 lb)

STIMULUS & GOALS

15:00-22:00.
Rows in 3:30-5:30.
All sets of push jerks done in under 2:30 and in 3 sets or less.
Mix of longer monostructural efforts while building to a heavy set of push jerks.

STRATEGY

Your row pace can make or break this workout. A slower pace on the rower with more unbroken reps on the push jerks is your best bet. If you push too hard on the rower you may end up breaking the push jerk more than you want to.
Focus on keeping your elbows up in the jerks while the bar is in the rack position. If they drop, the weight will feel even heavier.

Stretching: 20 min

1 set:
1:00 double forearm stretch on wall
1:00 seated hamstring stretch

Tag Team Championship Fight Gone Bad

1/19/2024

WARM-UP
2 sets:
1:00 Run, Assault Bike, Row, Skierg (easy)
10 PVC Pass-throughs
5 med-ball ground-to-overheads
5 med-ball thrusters (reach for the lockout)
5 Push Up to Down Dog

1 set:
10 Front Squat (empty barbell)
10 knees-to-chest
10 Box Steps
10 foot assisted Ring Dips

1 set:
10 Push Press (empty barbell)
10 knees-to-armpits
10 Box Jumps
10 jumping ring dips

1 set:
10 t Thruster (empty barbell)
10 Toes-to-Bar
10 box jumps
10 ring dips

NOTES

Use the first two sets in the warm-up to move your body through full range of motion and elevate your heart rate.
The next three sets are meant to be a progressive warm-up for the workout. If you reach a movement that you cannot perform, go back to your last successful movement.
After the final set, spend a few minutes adding load to the barbell and testing a few reps.

Test
Tag Team Championship Fight Gone Bad
5 Rounds w/ partner
1 min max Wall Balls 20/14#
1 min max Sumo Deadlift High Pull 75/55#
1 min max Box Jumps 20/18"
1 min max Push Press 75 / 55#
1 min max cal Row
1 min Rest

Training
5 Rounds w/ partner
1 min max Wall Balls 10% max C&J
1 min max Sumo Deadlift High Pull Same bar as Push Press
1 min max Box Jumps 50% max
1 min max Push Press 50% max Jerk
1 min max cal Row
1 min Rest

Competition: 75 min

Warm up: 15 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
AMRAP 20:
5 deficit Handstand Pushup
:20 L-Sit

NOTES

Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds.
The L-sit hold should be completed in three sets or less.

Workout 3: 15 min
4 sets for load:
100-meter dumbbell Farmer Walks
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.

STIMULUS & GOALS

Relatively heavy grunt work.
Spend no more than 15:00 completing this session.

STRATEGY

Rest :10-:20 between movements and then as needed between sets.
Build in load to a heavy set across all movements that leaves you feeling worked, but good about your movement quality.

Stretching: 10 mion
1 set:
1:00 pigeon pose / side

Alternative Athletics: 20 minutes

1/18/2024

WARM-UP
1 set:
200-meter Run, slow
:30 alternating calf scoop stretch

3 sets:
:30 Running position drill per leg
:30 banded running drill
:30 running change in support drill
100-meter Run
– Practice maintaining a figure-4 body position on each run.

1 set:
200-meter run, faster

1 round:
200-meter run
15 Double Unders (use workout movement variation)

Test
AMRAP 20:
400-m Run
25 Double Unders
400-m run
50 double-unders
400-m run
75 double-unders
400-m run
100 double-unders
etc…
– Add 25 double-unders to each round.
– 100 m of running = 1 rep.

Training
Start at 50 Single-Unders and increase by 50 single unders each time

Competition: Rest Day

SKILL WORK
4 sets:
:20 strict Situps
:10 rest
:20 flutter kicks
:10 rest

STRETCHING
Accumulate:
1:00 foam roll calves / leg

Alternative Athletics: 3 Steps Down

1/17/2024

WARM-UP
1 set:
100-meter jog
5 Inch-worm + Pushups
10 Alternating Spiderman Stretch

1 set:
200-meter jog
10 Pushups
10 Kip Swing

1 set:
400-meter jog
10 Up-Downs
10 alternating Dumbbell Suitcase Deadlift
10 kip swings (bigger)

1 set:
10 Burpees
10 alternating DB snatches (lighter weight)
5-10 kipping Pullups

1 set:
10 alternating dumbbell snatches (workout weight)
5-10 Chest-to-Bar Pullups

NOTES

This progressive warm-up is intended to get you primed for the workout.
The first section of the warm-up gets the joints greased and the body moving.
Only perform as big a set of pull-ups on the warm-up sets as you would during the workout.

Test
For time:
30-20-10:
Burpees
Chest-to-Bar Pullups
Alternating DB snatches (35/50 lb)

Training
For time:
30-20-10:
Burpees
Chest-to-Bar Pullups / Pullups / banded strict pull-ups / jumping chest-to-bar pull-ups
Alternating DB snatches (20% barbell Snatch)

STIMULUS & GOALS

8:00-15:00.
10+ burpee/minute pace.
Chest-to-bar pull-ups in sets of 5+ for most of the workout.
Dumbbell snatches in sets of 10+.
Round of 30 completed in 7:00 or less.

STRATEGY

Find a burpee pace that will allow you to immediately get started on the pull-ups.
Stay smooth on the dumbbell snatches and remember to breathe To conserve your pulling strength and stamina, perform power snatches instead of muscle snatches.

Competition: 75 min

Warm up: 15 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
For time:
800-meter Sled Drag (25/45 lb)

NOTES

Attach a rope or a ring strap to the sled. Face the sled and grab the rope or ring strap, then walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire distance. You may have to stop 3-4 times, but if you can go unbroken, go for it!

Workout 3: 15 min
5 sets:
15 GHD Sit-up
– Rest :30.
15 Russian KB swing (heavy)
– Rest :30.

NOTES

Use a kettlebell that is heavier than you’d usually swing in a workout or for conditioning.

Stretching: 10 min
1 set:
1:00 Doorway Pec Stretch / side

Alternative Athletics: 5 Rounds

1/16/2024

WARM-UP
2 sets:
Alternating Spiderman Stretch
10 Leg Swing / leg (across body)
10 banded PVC Pass-throughs
10 Banded pull aparts

1 set:
1:00 Assault Bike, Row, Skierg (conversation pace)
:30 straight arm Plank
:30 Air Squats
1:00 bike, row, or Ski-erg (moderate pace)
:30 Handstand
:30 Walking Lunge
1:00 bike, row, or Ski-erg (moderate pace)
10 Shoulder Press (empty barbell)
10 Front Rack Lunge

2 sets:
8 Push Press
8 alternating front rack lunges
– Rest 1:00 between sets.

NOTES

Get your shoulders, legs, and lungs prepped for workout 1. Gradually increase the pace on the bike each set.
Use the final two sets to build to your workout weight and practice your technique with the movements in the workout.

Test
5 rounds for time:
20 Push Press (45% Jerk)
20 alternating Front Rack Lunge

Training
5 Rounds
20 Push Press (55/75 lb)
20 alternating Front Rack Lunge

STIMULUS & GOALS

8:00-13:00.
Push presses and lunges in 1-2 sets.
Push presses in under 1:00.
Lunges in under 1:30.

STRATEGY

To achieve the intended stimulus, add load if you anticipate being able to complete one or more rounds unbroken.
Try to go unbroken on the lunges for as many rounds as possible.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
20 sets for distance:
:40 standing Assault Bike
:20 seated bike

NOTES

Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
Push for 6,000 meters or more.

Workout 3: 10 min
Accumulate:
5:00 in a Plank
– Every time you break perform 20 GHD Hip Extension.

NOTES

Choose a plank position that you can maintain for at least :45+. If you have to scale the GHD hip extensions, reduce the range of motion on the GHD or perform good mornings with or without an empty barbell.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side

Alternative Athletics: 2x Hang Squat Clean

1/15/2024

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 your 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. The goal is to build up to the weight you will be using in your first set of the workout.

Test / Training
For load:
2-2-2-2-2
Hang Squat Clean

Competition: 90 min

Warm up: 20 min
See Above

Workout 1: 25 min
For load:
Snatch, Clean, or Jerk
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%

NOTES

Welcome to week three of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and 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.
Remember that today’s class (affiliate) workout is a heavy day. 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: 20 min
On a 20:00 clock:
5 sets for reps:
0:00-2:00:
200-meter Run
Max Double Unders
2:00-4:00:
Rest

STIMULUS & GOALS

Push for one more rep in each interval.
Keep runs to 1:00 or less.
50+ double-unders per set.

STRATEGY

Find a run pace that allows enough time for the double-unders without requiring excessive rest. You should have about a minute to perform double-unders.
Remember that you get an entire 2:00 to rest after the double-unders.
If you do not have a heavy rope, you can use a normal jump rope. Or, you can try performing single-unders with a climbing rope (if you have one lying around).
This workout aims to build your capacity to keep pushing when you are tired. Pushing for “one more rep”.

Workout 3: 15 min
For total reps:
EMOM 14:
Min. 1 | 1 Turkish Get-up / arm (53/70 lb)
Min. 2 | Strict Muscle up

STIMULUS & GOALS

Higher-skill session to finish up the day. Minimal movement interference with technique focus.
Complete 3+ strict muscle-ups every set. The single Turkish get-up per arm should be relatively heavy, but you should not fail.

STRATEGY

Focus on maintaining a tight and hollow body position as you pull up to the rings on the muscle-ups. This may deteriorate later in the interval or later in the workout, but this will be the most efficient and effective technique when performing these reps.

Stretching: 10 min
2 sets:
:30 frog stretch
:30 Couch Stretch / leg

Alternative Athletics: 20 EMOM

1/14/2024

WARM-UP
1 set:
2:00 jump rope (any style)

1 set:
:20 Hollow Hold
:20 Superman hold
20 plank Shoulder Taps
5-10 Ring Rows or 1-5 Strict Pullup

1 set:
:20 hollow hold
:20 Superman hold
10 shoulder taps, feet elevated on a wall or box
5-10 ring rows or 1-5 strict pull-ups
10 Kip Swing - Use the shoulders to swing in front of and behind the bar, increasing in height with each rep.
5 kipping Pullups - Pull the chin over the bar when swinging behind it, then press away to descend into the next kip swing.
5 Chest-to-Bar Pullups - Increase the speed and power of the swing and press away to get the chest higher to the bar.
5 climbing pull-up drills - Jump into the bar for an extra swing and pull deeper on the body with each rep. Perform one rep at a time rather than multiple, unbroken reps.
3:00 Bar Muscle up practice - 2 sets of 1-3 reps working on pointing the toes and keeping the knees straight.

2 Wall Walk - Shift your body weight from hand to hand to walk up and down the wall.
3 handstand kick-ups - Keep arms straight and kick-up gently and quietly.
10 handstand shoulder taps - Slowly shift your bodyweight from hand to hand to gently lift one arm at a time.
3 walk-to-wall drills - Kick up as slowly as possible and move the hands as you start to fall forward.
3:00 Handstand Walk practice - "Move the hands slowly as the legs fall forward."

Test
EMOM 20:
Min. 1 | 3 Bar Muscle up
Min. 2 | :45 max distance Handstand Walk

Training
EMOM 20:
Min 1 I 6 Chest-to-Bar Pullups / jumping chest-to-bar pull-ups
Min 2 :45 max distance Bear-crawl

Competition: Rest Day

RECOVERY
1 set:
1:00 lacrosse-ball tricep mash / side
1:00 Lat Lacrosse Ball Roll / side