Alternative Athletics: Test

WARM-UP
3 sets:
10 Alternating Spiderman Stretch
10 alternating Scorpion Stretch
:30 Plank to down dog

1 set:
– Spend about 10:00 preparing equipment and practicing movements for the workout.
– You should perform at least 5-10 reps of each movement in the workout.

NOTES

• If you need more than 10:00 to prepare for today’s workout, then take it.
• When you are setting up your equipment, try to keep everything close together to allow for quicker transition times.

RX / Intermediate (25 min time cap)
Filthy 50
50 Box Jumps (20/24 in)
50 Jumping pull-ups
50 Kettlebell Swing (12/16 kg)
50 Walking Lunge steps
50 Knee to Elbow
50 Push Press (35/45 lb)
50 GHD Back Extension
50 Wall Balls (14/20 lb)
50 Burpees
50 Double Unders

BEGINNER
For time:
30 box jumps (12/20 in)
30 jumping pull-ups
30 KB swings (8/12 kg)
30 walking-lunge steps
30 Hanging Knee Raises
30 push presses (35/45 lb)
30 Good Mornings
30 wall balls (6/10 lb)
30 burpees
30 Single-Unders

NOTES
Stimulus & Goals

• 20:00-25:00
• The movements for today may not look intimidating on paper but those workouts are always the worst. We want to be able to keep moving during this workout. No particular movement should take extremely long to complete.

Strategy

• Today’s workout is the classic benchmark, Filthy 50. The goal is to chip away at each movement by performing large sets. Other than the burpees and box jumps, try to complete each movement in 3 sets or less. On the burpees and box jumps, do your best to find a rhythm and keep moving.
• Perform large sets during the weightlifting and gymnastics movements.
• Keep your breathing under control for as long as possible. We want big sets but not to the point where we get out of control in the first few minutes.

Competition: 70 min

Warm Up: 20 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 15 min
For time:
5 Strict Muscle up
25-cal. Row
4 strict muscle-ups
20-cal. row
3 strict muscle-ups
15-cal. row
2 strict muscle-ups
10-cal. row
1 strict muscle-up
5-cal. row

NOTES
Stimulus & Goals

• 10:00-15:00
• Working on strict ring muscle-ups under fatigue.
• Complete the muscle-ups in 2 sets or less.

Strategy

• Perform sustainable sets on the muscle-ups. Don’t go unbroken in the first set if that’s going to lead to failure later on.
• Push the row just enough to cause aerobic fatigue.
• We want the row to get you breathing so you can perform the muscle-ups under fatigue. That doesn’t mean sprint, but don’t try to game it either.
• If you see yourself failing early on, consider modifying either the rep scheme or movement.
• It’s better to do less reps and not fail than to do more reps but take far longer due to failure or muscle fatigue.

Stretching: 10 min
Focus on personal trouble areas, ask for help!