THURSDAY 10/31/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HAMSTRINGS | HIP FLEXOR/PSOAS
PROGRAM A
WARM UP
Running Warm Up
Full Body Simple Warm Up
WORKOUT
Either Get as Far as You Can in 16 Min - Or Finish and Record Your Time...
Run 200 Meters
20 KB/DB Swings
Run 400 Meters
30 KB/DB Swings
Run 600 Meters
40 KB/DB Swings
Run 800 Meters
50 KB/DB Swings
RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB
RX +: Click RX+ if you FINISH the entire workout under 16 min. (Put 50 as your and put your time in the comments - NONE of these should say a time over 16 min!)
Score: Total Reps completed on last set of KB Swings. If you don't make it there - put 0 and note in comments where you were when time ran out!
Goal: Get at least a few swings after the 800 Meter run.
**Lower the run distances a bit if you need to in order to make it happen.
This workout is the classic - super simple - if you over pace you will say it was easy - but if you do it right is going to be brutal. Run hard and fight to keep swings as unbroken as possible.
It's great to put the barbells and other equipment away today and just get the blood moving.
You can use either a kettlebell or single dumbbell for the swings.
You will hold the weight with both hands at the waist. Feet should be about shoulder width apart with the heels down. Hinge forward at the hip but keep the chest lifted. Allow the knees to bend slightly. Arms stay long and straight. Pull the weight back between the legs. Stand up hard and fast - popping the hips to make the kb or db weightless. Keep the chest up and belly tight and guide the weight up overhead with the arms.
If you are new to swings - you will want to swing only to eye level.
Allow gravity to bring the weight back down. Keep the heels down and chest lifted!
If you are unable to run for space or weather reasons - you may sub row or bike (Found in Program C). OR you can swap 1 min, 2 min, 3 min, 4 min of a low step up or taps.
Final no ability to run option would be to go AMRAP 16 Min: 1 Min single/double under or mtn climbers then 20 swings.
PROGRAM C
WARM UP
Running Warm Up
Full Body Simple Warm Up
WORKOUT
Either Get as Far as You Can in 16 Min - Or Finish and Record Your Time...
Bike 15 Cal Men / 11 Cal Women
or
Row 250 Meters
20 KB/DB Swings
Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters
30 KB/DB Swings
Bike 45 Cal Men / 33 Cal Women
or
Row 750 Meters
40 KB/DB Swings
Bike 60 Cal Men / 44 Cal Women
or
Row 1000 Meters
50 KB/DB Swings
RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB
RX +: Click RX+ if you FINISH the entire workout under 16 min. (Put 50 as your and put your time in the comments - NONE of these should say a time over 16 min!)
Score: Total Reps completed on last set of KB Swings. If you don't make it there - put 0 and note in comments where you were when time ran out!
Goal: Get at least a few swings after the final bike/row.
**Pro tip - the row version of this workout is prob not a good idea. A LOT of grip and bent over position....This workout is the classic - super simple - if you over pace you will say it was easy - but if you do it right is going to be brutal. Bike/row hard and fight to keep swings as unbroken as possible.
It's great to put the barbells and other equipment away today and just get the blood moving.
You can use either a kettlebell or single dumbbell for the swings.
You will hold the weight with both hands at the waist. Feet should be about shoulder width apart with the heels down. Hinge forward at the hip but keep the chest lifted. Allow the knees to bend slightly. Arms stay long and straight. Pull the weight back between the legs. Stand up hard and fast - popping the hips to make the kb or db weightless. Keep the chest up and belly tight and guide the weight up overhead with the arms.
If you are new to swings - you will want to swing only to eye level.
Allow gravity to bring the weight back down. Keep the heels down and chest lifted!
The row/bike distances should take roughly 1-1:30, 2-2:30, 3-4:00, 4-5:00 respectively. It's ok if you are bit slower than this, but shorten the distance if you fall very far out of these ranges.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!