FRIDAY 11/29/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | SPINE STRENGTHENING
POST: SI JOINT RELEASE | LOWER BACK RELEASE
PROGRAM A
WARM UP
Full Body Simple Warm Up
Running Warm Up
Pull Up Warm Up
Workout
4 Rounds
30 Double Unders
12 Dumbbell Burpee Deadlifts
30 Double Unders
12 Burpee Pull Ups
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 40 Double Unders
RX+ Women: 35# DBs / 40 Double Unders
Score: Total Time
Goal: Under 20 Min
Pace this one to complete sub-5 minute rounds. Coming out of the burpee, make sure you take a moment to set up properly for the deadlift and the pull up.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
Also if you did double unders as a sub for running yesterday, consider toe taps or even mountain climbers!
For a Dumbbell Burpee Deadlift you will have your hands on the dumbbells with them on the floor roughly shoulder width apart.
Jump or step the feet back to a plank position and lower chest and hips to the ground then press back up.
Jump or step feet in so that they are IN BETWEEN the dumbbells. Make sure the heels are down, back is flat. Hands are still on dumbbells with straight arms and the chest lifted/knees bent. Lift the chest, drive through the heels and stand up with the dumbbells.
Lower back to the ground with a flat back, tight belly, heels down. Bend your knees once the DBs go below them.
For the burpee pull ups, start standing under or slightly behind your pull up bar. Plant your hands on the floor and initiate the burpee as described above. Once you step or jump your feet back in, grip the bar and perform a strict, kipping, or butterfly pull up.
You may also modify to 12 Burpees + 12 ring/trx rows.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Running Warm Up
Pull Up Warm Up
Workout
4 Rounds
30 Double Unders
12 Burpees
12 Deadlifts
30 Double Unders
12 Burpee Pull Ups
RX Men: 155-185# Men
RX Women: 105-125# Women
RX+ Men: 50# DBs / 40 Double Unders / 205#+
RX+ Women: 35# DBs / 40 Double Unders / 135#+
Score: Total Time
Goal: Under 20 Min
Pace this one to complete sub-5 minute rounds. Make sure you breathe on the burpees and take a moment to set your feet in the same place each time coming out of the burpee as you set up for the pull up.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
Also if you did double unders as a sub for running yesterday, consider toe taps or even mountain climbers!
Burpees start standing. 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 with arms overhead!
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
For the burpee pull ups, start standing under or slightly behind your pull up bar. Plant your hands on the floor and initiate the burpee as described above. Once you step or jump your feet back in, grip the bar and perform a strict, kipping, or butterfly pull up.
You may also modify to 12 Burpees + 12 ring/trx rows.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Running Warm Up
Pull Up Warm Up
Workout
4 Rounds
30 Double Unders
12 Burpee Sandbag Over Shoulder
30 Double Unders
12 Burpee Pull Ups
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: Under 22 Min
Pace this one to complete sub-5 minute rounds. Coming out of the burpee, make sure you take a moment to set up properly for the sandbag over the shoulder and the pull up.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
Also if you did double unders as a sub for running yesterday, consider toe taps or even mountain climbers!
For the burpee sandbag over the shoulder, 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 and grip the sandbag on the long side.
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
For the burpee pull ups, start standing under or slightly behind your pull up bar. Plant your hands on the floor and initiate the burpee as described above. Once you step or jump your feet back in, grip the bar and perform a strict, kipping, or butterfly pull up.
You may also modify to 12 Burpees + 12 ring/trx rows.
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.
BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift
High Pull KB/DB Deadlift - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing or a Deadlift + KB Swing