Overview of the Alexander Workout
The Alexander workout is named after Alexander J. Lacy, a firefighter who lost his life in the line of duty. This workout was created in his honor and is often used in CrossFit competitions. The workout is a challenging combination of cardio and strength exercises that will test your endurance and mental toughness.
Alexander Workout: Workout Description
The Alexander workout consists of the following movements, to be performed in order:
- 1000-meter row
- 50 thrusters (135/95 lbs)
- 30 burpee box jump overs (24/20 in)
The workout is timed, and the goal is to complete all the movements as quickly as possible. The recommended weights for the thrusters are 135 lbs for men and 95 lbs for women.
Alexander Workout: Workout Variations and Scaling Options
The Alexander workout is a challenging workout that may not be suitable for everyone. Here are some scaling options that you can use:
- Reduce the weight of the thrusters
- Reduce the height of the box for the burpee box jump overs
- Reduce the number of repetitions for each movement
These scaling options can be used to make the workout more manageable for beginners or those who are not yet comfortable with the prescribed weights and movements.
Tips and Strategies for the Alexander Workout
To complete the Alexander workout efficiently and safely, here are some tips and strategies:
- Pace yourself on the row to conserve energy for the thrusters and burpee box jump overs
- Break up the thrusters into manageable sets to avoid burnout
- Use a step-up instead of a jump for the burpee box jump overs to conserve energy
- Take short breaks between movements to catch your breath and recover
Athlete Performance in the Alexander Workout
The Alexander workout is a challenging workout that requires a high level of fitness. Here are the average times for different levels of athletes:
- Beginner: 25-30 minutes
- Intermediate: 20-25 minutes
- Advanced: 15-20 minutes
Conclusion
The Alexander workout is a challenging and rewarding workout that will test your endurance and mental toughness. With the right preparation and mindset, you can complete this workout and achieve your fitness goals. So, give it a try and see how you stack up against other athletes!