Blog Archives - Alternative Athletics

Alternative Athletics: 3 Steps Down

7/31/2022

Warm Up
2 set:
10 Ski Jumper over the barbell
10 alternating in-place Lunge

Pre-workout:
On a 5:00 clock:
Every :30 perform:
2 Power Clean
– Cleans must be performed as touch and go reps
1 set:
10 power cleans
10 alternating Weighted lunge

Rx / Intermediate
For time:
30-20-10:
Power Clean (65/95 lb)
Ski Jumper over the barbell
Alternating Weighted lunge
Ski Jumper over the barbell

BEGINNER
For time:
30-20-10:
Power cleans (55/75 lb)
Lateral hops over the barbell
Alternating lunges
Lateral hops over the barbell

Competitor: Rest Day

Stretching
Accumulate:
1:00 foam roll calves
1:00 foam roll IT band/leg

Weekly Update 7/31 - 8/6

7/31/2022

7/31
For time:
30-20-10:
Power Clean (65/95 lb)
Ski Jumper over the barbell
Alternating Weighted lunge
Ski Jumper over the barbell

8/1
AMRAP 20:
200-m Run
21/30-cal. Row
40 Air Squats

8/2
3 rounds for time:
15 Push Jerk (105/155 lb)
15 Box Jump Over (20/24 in)

8/3
7 sets for load:
3 Overhead Squat

8/4
10 rounds for time:
7 Toes-to-Bar
7 Hand Release Push-ups
7 Pullups

8/5
For time:
27-21-15-9:
Calorie Row
Thruster (65/95 lb)

8/6
On a 14:00 clock:
1,600-m Run
AMRAP in the remaining time:
10 double Dumbbell Deadlift (16/24 kg)
20 Situps

Alternative Athletics: 25 min

7/30/2022

WARM-UP
2 sets:
10 Alternating Spiderman Stretch
10 Leg Swing / leg (across body)

1 set:
:20 Row, Assault Bike, Skierg
10 Medicine Ball Squat (14/20 lb)
10 Situps
5 DB suit case deadlift / arm

1 set:
:20 row, bike, skierg
10 wall-ball push press (9/10 ft) (14/20 lb)
10 V Ups
5 DB Sumo Deadlift High Pull / arm

1 set:
:20 row, bike, skierg
10 Wall Balls (9/10 ft) (14/20 lb)
10 GHD Sit-up to parallel
10 alternating Dumbbell Snatch

1 set:
:20 row, bike, skierg
5 wall-ball shots (9/10 ft) (14/20 lb)
5 GHD Sit-ups
10 alternating DB snatch

NOTES

Today’s warm-up is progressive in nature. Each set builds on the other and gets more challenging as the warm-up goes on. By the end, you should be performing the movements that you are using in Workout 1. If you get to a movement that is too difficult, simply go back to the movement that you were previously successful with.

Rx / Intermediate
AMRAP 25 w/ a partner:
50 calories
50 Dumbbell Snatch (35/50 lb)
50 GHD Sit-up
50 Wall Balls (14/20 lb) (9/10 ft)
– Use any machine available for the calories.

BEGINNER
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (10/15 lb)
50 sit-ups
50 wall-ball shots (6/10 lb) (9/10 ft)
– Use any machine available for the calories.

Stimulus & Goals

Longer partner workout. One person working at a time.
Finish 2-3 total rounds.

Strategy

Athletes can split the work 50/50 or 60/40 if one athlete is significantly fitter.
Wall-ball shots and DB snatches can be scaled up as long as athletes can maintain 10+ unbroken reps with the scaled-up loading.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 20 min
Deadlift:
20-rep test

NOTES

Today we finish our second cycle of the year on the CAP lifting program. In this cycle, we focused on building a base with the basic barbell movements of the back squat, strict press, and deadlift. We also concentrated one day a week on barbell cycling and barbell stamina with the Olympic lifts.
In the first week, of this cycle we established a 20-rep max in all three basic barbell lifts. And in the weeks leading up to today, we put in the work. Now the end of the month is here and it’s time to retest our 20-rep max.
The 20-rep test is tough both mentally and physically. Expect your mind to get your body to put the bar down multiple times throughout the attempt. If you have chosen the right weight, this should be a challenging test and your body will be able to prove your mind wrong.
Follow the warm-up to get properly prepared for this test. You must feel ready to rock and confident about your attempt because you truly only get one attempt. Throughout the warm-up, you will perform 5-6 sets of 5-10 reps. Throughout the sets, you are gauging your ability to perform the weight for 20 reps. You mustn’t make this weight too light or too heavy. The last 5 reps of the 20-rep set should require every ounce of strength and mental fortitude.
Each athlete is different and the final weight may differ, but most athletes can perform a 20-rep test between 50-60% of their 1-rep max.
Remember, you can do anything you put your mind to.

Workout 3: 15 min
5 sets for quality:
10 Single-Leg Deadlifts / leg
15 GHD Back Extension - specific

NOTES

In Accessory, choose a moderate weight dumbbell for the deadlift. Focus on a range of motion and time under tension. We don’t want you rushing these. If your balance is challenged, consider holding on to a post or lightening the load. Once you finish the deadlifts, immediately go into the back extensions. Once again, focus on a good range of motion and time under tension. By the end of this superset, your hamstrings and lower back should have a quality pump.

Stretching: 5 min
Accumulate:
1:00 Couch Stretch / leg
1:00 Foam Roll Upper Back

Alternative Athletics: 4 x 5 minutes

7/29/2022

WARM-UP
1 set:
5 Inch-worm Pushups
10 banded PVC Pass-throughs
15 Banded pull aparts

1 set:
200-m Run
10 Single-Leg Deadlifts / leg
10 Kip Swing
5 Up-Downs

1 set:
200/250-m Row
10 Russian KB swing (light)
10 kip swings (bigger)
5 up-downs

1 set:
200-m run
5-10 Pullups
5 Burpees

1 set:
200/250-m row
5-10 Chest-to-Bar Pullups
5 burpees-to-target

NOTES

This progressive warm-up is intended to get you primed for today’s workout.
The first section of the warm-up gets the joints greased and the body moving.
Increase speed on each run and row so by the time you get to the 800-m run, you’re just under workout speed.
When performing warm-up reps for the pull-ups, only perform as big a set as you would during the workout — no reason to strain yourself.

Rx
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint

From 5:00-10:00:
75 Chest-to-Bar Pullups

From 10:00-15:00:
75 Burpees-to-target

From 15:00-20:00:
800/1,000-m Row
– Score is total combined work time.

INTERMEDIATE
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint

From 5:00-10:00:
50 chest-to-bar pull-ups

From 10:00-15:00:
50 burpees-to-target

From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.

BEGINNER
On a 20:00 clock, each for time:
From 0:00-5:00:
600-m sprint

From 5:00-10:00:
75 Ring Rows

From 10:00-15:00:
50 burpees-to-target

From 15:00-20:00:
600/750-m row
– Score is total combined work time.

Post-workout:
1 set:
200-m Overhead Run (35/45 lb)
50 V Ups
200-m overhead plate carry

Stimulus & Goals

Multiple full-body, max-effort single-modality mini chippers.
Finish both runs in under 4:00, the chest-to-bar pull-ups and burpees in 4:30 or under.
Chest-to-bar pull-ups and burpees are meant to be difficult to manage. Many will not finish.
The runs should not be paced whereas the chest-to-bar pull-ups and burpees will require strategizing.

Strategy

On the chest-to-bar pull-ups, do not go for a max set initially. Pushing to failure will cause you to have to rest longer. Stick with manageable sets that allow you to keep chipping away. Try to keep breaks to no more than :15 every time you come off the bar.
In order to finish the burpees within the allotted time, you have to maintain 15 burpees every minute. At this stage in the workout, this will be a challenging feat. Keep reminding yourself to get back to the floor and try to keep moving.

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 20 min
5 Rounds:
10 Power Clean (125/185 lb)
200-ft. Walking Lunge

Stimulus & Goals

Finish the workout in 14:00-20:00.
Maintain a few touch-and-go reps in each set before moving to quick singles.
Don’t stop moving on the walking lunges.

Strategy

Expect your legs to feel like jello when you go to your next set of power cleans. Try to perform a few “fast” singles and then 2-4 touch-and-go reps and finish with a few singles. If you can perform more touch-and-go reps, then definitely go for it.
On the walking lunges, focus on driving through your front heel and your back toe.

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

Alternative Athletics: 9 minutes

7/28/2022

1 set:
:30 Run, Assault Bike, Row, or Skierg
Staggered Stance Good Mornings / leg
5 Inch-worm with a Pushups

1 set:
:30 run, bike, row, or ski
10 good mornings + jump for height
20 alternating Shoulder Taps in pike position

1 set:
:30 run, bike, row, or ski
10 alternating Cossack Squat
50-foot Bear-crawl with hips high

1 set:
:30 run, bike, row, or ski
5 Kang squats
3 Wall Walk (partial range of motion)
5 Kang squats
3 wall walks (full range of motion)

Pre-workout:
On a 12:00 clock:
Every 2:00 perform:
5 double overhand Deadlift
– Build to your heaviest set.

RX
AMRAP 9:
9 Deadlift (155/225 lb)
3 Wall Walk

INTERMEDIATE
AMRAP 9:
9 deadlifts (95/135 lb)
3 wall walks

BEGINNER
AMRAP 9:
9 deadlifts (55/75 lb)
3 partial ROM wall walks

Competition: Rest Day

STRETCHING
2 sets:
:30 Scorpion Stretch hold / side
:30 pigeon pose / leg

Alternative Athletics: 10 Rounds

7/27/2022

WARM-UP
3 sets:
:20 work/:10 rest
Shoulder Taps
Jumping Jack
Up-Downs

2 sets:
10 ATY Drill
5 single-arm DB seated strict press / arm
10 dumbbell front squat
10 Russian KB swing

3 sets:
5 Kettlebell Swing
5 Dumbbell Thruster
– Rest :30 between sets.

Pre-workout:
On a 10:00 clock:
1 Thruster
– Build to your heaviest single.

NOTES

Use small DBs or plates with the ATY raises.
For the single-arm DB strict presses, use a weight with which you can perform all 5 reps unbroken and smoothly. Feel free to increase the load with each set

Rx
10 rounds for time:
10 Kettlebell Swing (16/24 kg)
10 Dumbbell Thruster (25/35 lb)

INTERMEDIATE
10 rounds for time:
10 KB swings (12/20 kg)
10 dumbbell thrusters (20/25 lb)

BEGINNER
10 rounds for time:
7 KB swings (8/12 kg)
7 dumbbell thrusters (10/15 lb)

Stimulus & Goals

Finish between 10:00-14:00.
Kettlebell swings and thrusters should be unbroken for the majority of the workout, if not entirely.

Strategy

Start with fast transitions and incrementally add a few seconds to each rest break to maintain unbroken sets.
On both the kettlebell swings and the dumbbell thrusters, focus on using your lower body to help make the weight feel lighter and maintain unbroken sets. Think about driving your heels into the ground and standing up fast.
On the DB thrusters, let the DB’s rest on the shoulders and try to keep the elbows up throughout the range of motion. This will help you move more efficiently with the dumbbells.

Competition: 65 min

Warm up: 20 min
See above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
3 rounds for time:
400-m Run
30 Toes-to-Bar
20 strict handstand push-ups

Stimulus & Goals

Finish the workout in 15:00-20:00.
Keep runs to 2:00 or less.
Maintain sets of 5+ on the toes-to-bar.
No singles on handstand push-ups

Stretching: 10 min
Accumulate:
2:00 frog stretch

Alternative Athletics: Every minute

7/26/2022

WARM-UP
2 sets:
1:00 Row, Assault Bike, Skierg
10 Box Steps

1 set:
10 Kip Swing on rings
10 jumping ring dips
5 Box Jumps

1 set:
10 Low Ring Muscle Up
5 box jumps

1 set:
2-3 Muscle Up
5 box jumps (24/30 in)
– Rest as needed between movements.

NOTES

Even if you are not planning on performing muscle-ups in workout one, go as far through the warm-up as you can before transitioning to the exercise you are going to substitute.
Increase the height of the box throughout the warm-up.

RX
For total reps:
EMOM 14:
Min. 1 | :30 Box Jumps (24/30 in)
Min. 2 | Muscle Up

INTERMEDIATE
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (20/24 in)
Min. 2 | Low Ring Muscle Up

BEGINNER
For total reps:
EMOM 14:
Min. 1 | :30 Box Steps (12/20 in)
Min. 2 | banded strict pull-ups

Post-workout:
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar Weighted Pull up
– Add load by holding a DB between the legs

Stimulus & Goals

High-skill gymnastics day. Minimal movement interference, but a high heart rate.
Athletes should be able to get 5-10 jumps and 1 or more muscle-ups every minute. Advanced athletes should challenge themselves to complete 40+ muscle-ups across the entire workout.

Strategy

There is built-in rest after the box jumps. This gives us a full minute on the muscle-ups and allows for 2-3 sets.
If you can rebound the box jumps efficiently, then that will be the fastest way to accumulate repetitions. However, stepping down or even using your hands to help get down from the top of the box can help you keep moving for the entire interval.
On the muscle-ups, focus on maintaining a tight and aggressive kip. 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.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today's Rx

Workout 2: 15 min
Back Squat:
20-rep test

NOTES

Today we finish our second cycle of the year on the CAP lifting program. In this cycle, we focused on building a base with the basic barbell movements of the back squat, strict press, and deadlift. We also concentrated one day a week on barbell cycling and barbell stamina with the Olympic lifts.
In the first week, of this cycle we established a 20-rep max in all three basic barbell lifts. And in the weeks leading up to today, we put in the work. Now the end of the month is here and it’s time to retest our 20-rep max.
The 20-rep test is tough both mentally and physically. Expect your mind to get your body to put the bar down multiple times throughout the attempt. If you have chosen the right weight, this should be a challenging test and your body will be able to prove your mind wrong.
Follow the warm-up to get properly prepared for this test. You must feel ready to rock and confident about your attempt because you truly only get one attempt. Throughout the warm-up, you will perform 5-6 sets of 5-10 reps. Throughout the sets, you are gauging your ability to perform the weight for 20 reps. You mustn’t make this weight too light or too heavy. The last 5 reps of the 20-rep set should require every ounce of strength and mental fortitude.
Each athlete is different and the final weight may differ, but most athletes can perform a 20-rep test between 50-60% of their 1-rep max.
Remember, you can do anything you put your mind to.

Workout 3: 10 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.

NOTES

In Accessory, the suggested weight is added to the sled. In order to pull the sled, add a rope to it. The rope can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
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.

Stretching: 10 min
3 sets:
:30 reach, roll, and lift
30 Banded pull aparts

Alternative Athletics: Decrease Time

7/25/2022

WARM-UP
2 sets:
30 Jumping Jack
:30 Plank

1 set:
:30 Single-Unders (both feet)
10 straight-leg sit-ups
:30 single-unders (right leg only)
10 butterflied leg Situps
:30 single-unders (left leg only)
15 seated leg raise
:30 single-unders (alternating feet)
15 V Ups
:30 single-unders or Double Unders

NOTES

In the first part of today’s warm-up use try to hold for the entire :30 in the plank holds.
The second part of the warm-up is meant to get your body prepared for the jump rope and sit-ups in the workout.

RX / INTERMEDIATE
On a 10:00 clock for reps:
2:00 Double Unders
2:00 Situps
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups

BEGINNER
On a 10:00 clock for reps:
2:00 Single-Unders
2:00 sit-ups
1:30 single-unders
1:30 sit-ups
1:00 single-unders
1:00 sit-ups
:30 single-unders
:30 sit-ups

Stimulus & Goals

Interval style take on the benchmark “Annie”.
Average 15-25 sit-ups/minute & 50-75 double-unders/minute.
No transition times between movements so plan to lose :05-:10 from each interval.

Strategy

In today’s workout, keep your equipment close by to reduce transition time.
During the double-unders, try to be relaxed as you hold on to the handle. Careful not to “death” grip the handle. Instead, use two fingers and a thumb.
During the sit-ups, use your arms to gain momentum and throw your torso back up to a seated position. This will help you speed up your repetitions.

Post-workout:
Accumulate:
100 GHD Hip Extension

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 20 min
Shoulder Press:
20-rep test

NOTES

Today we finish our second cycle of the year on the CAP lifting program. In this cycle, we focused on building a base with the basic barbell movements of the back squat, strict press, and deadlift. We also concentrated one day a week on barbell cycling and barbell stamina with the Olympic lifts.
In the first week, of this cycle we established a 20-rep max in all three basic barbell lifts. And in the weeks leading up to today, we put in the work. Now the end of the month is here and it’s time to retest our 20-rep max.
The 20-rep test is tough both mentally and physically. Expect your mind to get your body to put the bar down multiple times throughout the attempt. If you have chosen the right weight, this should be a challenging test and your body will be able to prove your mind wrong.
Follow the warm-up to get properly prepared for this test. You must feel ready to rock and confident about your attempt because you truly only get one attempt. Throughout the warm-up, you will perform 5-6 sets of 5-10 reps. Throughout the sets, you are gauging your ability to perform the weight for 20 reps. You mustn’t make this weight too light or too heavy. The last 5 reps of the 20-rep set should require every ounce of strength and mental fortitude.
Each athlete is different and the final weight may differ, but most athletes can perform a 20-rep test between 50-60% of their 1-rep max.
Remember, you can do anything you put your mind to.

Workout 3: 15 min
4 sets:
50-ft Farmer Walks
20 weighted GHD Hip Extension
– Rest 1:00-2:00 between sets.

NOTES

In Accessory, go as heavy as possible on the farmer’s carry. If you really want a challenge, try performing the farmer’s carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 5 reps unbroken.

Stretching: 10 min
2 sets:
:30 Lacrosse Ball Roll / Foot
:30 Sit and Reach

Alternative Athletics: 3 rounds

7/24/2022

Warm up
1 set:
200-m Run

2 sets:
10 Single Arm Ring Row
10 single-side archer push-ups on knees
50-ft single-arm DB overhead carry

– Complete all movements with one arm, then perform the second set with the other arm.

2 sets:
10 V Ups
10 Kip Swing
50-ft double DB overhead carry
For reps:
1:00 shuttle run
– rest 1:30
1:00 shuttle runs
– rest 1:00
1:00 shuttle runs
– rest :30
1:00 shuttle runs
– 25 ft down and back = 1 rep

1 set:
5 kipping knee raises
3 Dumbbell lunge / arm
5 knees-to-chest
6 Dumbbell Overhead Walking Lunge
5 Knee to Elbow
6 DB overhead walking lunges

RX
3 rounds for time:
200-m DB Farmer Walks (25/35 lb)
15 Knee to Elbow
10 Dumbbell Overhead Walking Lunge

INTERMEDIATE
3 rounds for time:
200-m DB farmers carry (15/25 lb)
15 knees-to-armpits
10 DB overhead walking lunges

BEGINNER
3 rounds for time:
200-m DB farmers carry (10/15 lb)
15 hanging knee raises
10 DB front-rack walking lunges

Competition: Rest Day

STRETCHING
3 sets:
:30 Lacrosse Ball Roll / Foot
:30 Standing Toe Touches

Weekly Update 7/24 - 7/30

7/24/2022

7/24
RX
3 rounds for time:
200-m DB Farmer Walks (25/35 lb)
15 Knee to Elbow
10 Dumbbell Overhead Walking Lunge

7/25
On a 10:00 clock for reps:
2:00 Double Unders
2:00 Situps
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups

7/26
For total reps:
EMOM 14:
Min. 1 | :30 Box Jumps (24/30 in)
Min. 2 | Muscle Up

7/27
10 rounds for time:
10 Kettlebell Swing (16/24 kg)
10 Dumbbell Thruster (25/35 lb)

7/28
AMRAP 9:
9 Deadlift (155/225 lb)
3 Wall Walk

7/29
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
75 Chest-to-Bar Pullups
From 10:00-15:00:
75 Burpees-to-target
From 15:00-20:00:
800/1,000-m Row
– Score is total combined work time.

7/30
AMRAP 25 w/ a partner:
50 calories
50 Dumbbell Snatch (35/50 lb)
50 GHD Sit-up
50 Wall Balls (14/20 lb) (9/10 ft)
– Use any machine available for the calories.