SATURDAY 11/02/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIGEON STRETCH
POST: CALVES/ANKLES | LOWER BACK RELEASE
PROGRAM A
WARM UP
Full Body Simple Warm Up
WORKOUT
8 Rounds
20 Double Unders
10 Dumbbell Burpee Box Step Ups
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
RX + Men: 50# Dumbbells and 35 Double Unders Each Time
RX + Women: 35# Dumbbells and 35 Double Unders Each Time
Box Height:
Men: 22-24"
Women: 18-20"
Score: Total Time
Goal: Under 15 Min
For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to. OR you can do 30 seconds of attempts. OR you can do 20 dumbbell hop overs! If you are unable to jump at this time you may do almost like a dumbbell skip over, a tap, or if you think shoulders can handle it - 20 Mtn Climbers!
For the dumbbell burpee step ups - you will place the hands on the dumbbells facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press up. Jump or step your feet back in. Deadlift the dumbbells by driving through the heels and keeping the back flat/lifting the chest. Step up onto the box (holding the dumbbells). Make sure you get your WHOLE foot on the box for the step up. Make sure the working knee doesn't cave in. Drive through the heel and stand completely.
Choose a height that will challenge you but that you feel comfortable stepping up AND down. You can do these unweighted if necessary!
If you have nothing to step up on at all you can sub Dumbbell Burpee + 2 Lunges (ouch after Friday's workout but it's a great sub).
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
8 Rounds
20 Double Unders
10 Burpees
10 Barbell Front Rack Step Ups
RX Men: 75#
RX Women: 55#
RX + Men and Women: 35 Double Unders each time
RX+ Option: Heavier Step Up
Men: 95#
Women: 65#
Score: Total Time
Goal: Under 17 Min
For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to. OR you can do 30 seconds of attempts. OR you can do 20 dumbbell hop overs! If you are unable to jump at this time you may do almost like a dumbbell skip over, a tap, or if you think shoulders can handle it - 20 Mtn Climbers!
For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!
You may swap these to step in and out burpee, knee push up burpee, no push up burpee, or elevated burpee as needed.
For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.
When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.
Feel free to lower the height of the step up to something challenging but manageable for you!
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
8 Rounds
20 Double Unders
10 Sandbag Burpee Toss Over
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX + Men and Women: 35 Double Unders Each time.
Score: Total Time
Goal: Under 17 Min
For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to. OR you can do 30 seconds of attempts. OR you can do 20 dumbbell hop overs! If you are unable to jump at this time you may do almost like a dumbbell skip over, a tap, or if you think shoulders can handle it - 20 Mtn Climbers!
For the sandbag burpee toss over you will need a sandbag and something roughly chest height to throw it over. We have seen a bar in a rack work GREAT - but we have also seen people setting up like a box with a stack of plates on top of it work.
Either way you do a burpee. Then when you jump or step the feet in get the heels down and chest up /back flat and grab your bag with both hands. Stand up hard and fast -shrug -and lift the bag up and toss it over. When you are tired you can shoulder it (like a power clean) and then toss it over. With the bar in the rack situation you would then do another burpee - pull the bag back through and toss again.
For the box set up version instead of pulling the sandbag THROUGH you would just have to go over to the other side each time (not up and over with yourself- just walk around ha ha) or I guess you could use your arms to aide in hopping over if you're feeling froggy.
TEAM VERSION
WARM UP
Full Body Simple Warm Up
WORKOUT
In Teams of 2 complete:
24 Min EMOM/AMRAP
(As Many Reps as Possible in 24 Min)
Min 1: Partner A: Max Dumbbell Burpee Box Step Ups
Min 1: Partner B: 20 Double Unders (rest remainder of time)
Min 2: Partner A: 20 Double Unders (rest remainder of time)
Min 2: Partner B: Max Dumbbell Burpee Box Step Ups
Alternate Back and forth for 24 min or 12 rounds EACH
Score: Total DB Burpee Box Step Ups Between the 2 of you.
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
RX + Men: 50# Dumbbells and 35 Double Unders Each Time
RX + Women: 35# Dumbbells and 35 Double Unders Each Time
Goal: 160 Reps +
So at 3-2-1 Go Partner 1 starts with as many DB burpee box step ups as possible in 1 min. Partner B only has to do 20 double unders. When the clock hits 1 min - Partner A does 20 double unders and Partner B spends the whole minute getting as many dumbbell burpee box step ups as possible. Keep switching back and forth for 24 min.
On the double under minute you should be getting a good 30-45 seconds of rest!
The easiest way to keep score is for each person to count. their OWN total dumbbell burpee step up reps and add them together at the end.
For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to. OR you can do 30 seconds of attempts. OR you can do 20 dumbbell hop overs! If you are unable to jump at this time you may do almost like a dumbbell skip over, a tap, or if you think shoulders can handle it - 20 Mtn Climbers!
For the dumbbell burpee step ups - you will place the hands on the dumbbells facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press up. Jump or step your feet back in. Deadlift the dumbbells by driving through the heels and keeping the back flat/lifting the chest. Step up onto the box (holding the dumbbells). Make sure you get your WHOLE foot on the box for the step up. Make sure the working knee doesn't cave in. Drive through the heel and stand completely.
Choose a height that will challenge you but that you feel comfortable stepping up AND down. You can do these unweighted if necessary!
If you have nothing to step up on at all you can sub Dumbbell Burpee + 2 Lunges (ouch after Friday's workout but it's a great sub).
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
BURPEE STEP UP - Some good options to modify these would be: No push up burpees,Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.