THURSDAY 11/28/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE | SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: QUADS/IT | POSTERIOR CHAIN RELEASE
PROGRAM A
WARM UP
Running Warm Up
Squat Warm Up
WORKOUT
For Time:
3 Rounds
Run 400 Meters
21 DB Thrusters
Rest 3 Min
3 Rounds
Run 300 Meters
15 DB Thrusters
Rest 3 Min
3 Rounds
Run 200 Meters
9 DB Thrusters
RX Men: 30-40# DBs
RX Women: 15-25# DBs
RX + Men: 21s - 35# DBs, 15s - 40# DBs, 9s - 50# DBs
RX + Women: 21s - 25# DBs, 15s - 30# DBs, 9s - 35# DBs
(So for RX Plus you just go up in weight for each new 3 round section)
Goal: Under 30 Min TOTAL
Oh man-
If you are worried about this number of thrusters - you may choose to scale each part to 2 rounds!!
Make sure you choose a weight for this workout that will allow you to do each set of thrusters in NO MORE than 2-3 sets each time! Which means for the 21s that you will do at LEAST 7-7-7 or something like that. Make sense? Ideally it's something you will get done in 1-2 sets.
If you are unable to run for space or weather reasons, you may sub double unders. Of course you can also sub singles, taps, low step ups, or even dumbbell hop overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.
If you choose the run the distances should be 400 (between 90 seconds to 2:15) - 300 (around 60-1:30) - 200 (1 min).
For the thrusters you will have the dumbbells on your shoulders. Get the elbows high but keep a full grip! Squat down by reaching the butt back and down. Keep the heels down and drive the knees out. On you get the butt below the hips you will stand up fast feeding the power from the legs into the press.
Press the dumbbells to lockout overhead! Keep the ribs down!
PROGRAM B
WARM UP
Running Warm Up
Squat Warm Up
WORKOUT
For Time:
3 Rounds
Run 400 Meters
21 Thrusters
Rest 3 Min
3 Rounds
Run 300 Metes
15 Thrusters
Rest 3 Min
3 Rounds
Run 200 Meters
9 Thrusters
RX Men: 75#
RX Women: 55#
RX + Men: 21s - 75#, 15s - 95#, 9s - 115#
RX + Women: 21s - 55#, 15s - 65#, 9s - 75#
(So for RX + you start at RX Weight and to up in weight for each new 3 Round section)
Goal: Under 30 Min TOTAL
Oh man-
If you are worried about this number of thrusters - you may choose to scale each part to 2 rounds!!
Make sure you choose a weight for this workout that will allow you to do each set of thrusters in NO MORE than 2-3 sets each time! Which means for the 21s that you will do at LEAST 7-7-7 or something like that. Make sense? Ideally it's something you will get done in 1-2 sets.
If you are unable to run for space or weather reasons, you may sub double unders. Of course you can also sub singles, taps, low step ups, or even dumbbell hop overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.
If you choose the run the distances should be 400 (between 90 seconds to 2:15) - 300 (around 60 - 90 seconds) - 200 (around 1 min).
If you choose the run the distances should be 400 (between 90 seconds to 2:15) - 300 (around 60-1:30) - 200 (1 min).
For the thrusters you will have the bar on your shoulders. Get the elbows high but keep a full grip! Squat down by reaching the butt back and down. Keep the heels down and drive the knees out. On you get the butt below the hips you will stand up fast feeding the power from the legs into the press.
Press the bar to lockout overhead! Keep the ribs down!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
For Time:
3 Rounds
21 Cal Row/Bike
21 Thrusters
Rest 3 Min
3 Rounds
15 Cal Row/Bike
15 Thrusters
Rest 3 Min
3 Rounds
9 Cal Row/Bike
9 Thrusters
RX Men: 75#
RX Women: 55#
RX + Men: 21s - 75#, 15s - 95#, 9s - 115#
RX + Women: 21s - 55#, 15s - 65#, 9s - 75#
(So for RX Plus you go up in weight for each new 3 round section)
Goal: Under 30 Min TOTAL
Oh man-
We realize that we don't usually do equal calories on the rower and bike - BUT this workout is 3 years old now and we can't change it for anyone who has made it tradition. So enjoy!
If you are worried about this number of thrusters - you may choose to scale each part to 2 rounds.
Make sure you choose a weight for this workout that will allow you to do each set of thrusters in NO MORE than 2-3 sets each time! Which means for the 21s that you will do at LEAST 7-7-7 or something like that. Make sense? Ideally it's something you will get done in 1-2 sets.
For the thrusters you will have the bar on your shoulders. Get the elbows high but keep a full grip! Squat down by reaching the butt back and down. Keep the heels down and drive the knees out. On you get the butt below the hips you will stand up fast feeding the power from the legs into the press.
Press the bar to lockout overhead! Keep the ribs down!
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.
DB THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or Air Squats
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.