ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: SHOULDER STRETCH | PIGEON STRETCH
PROGRAM A
WARM UP
Running Warm Up
Shoulder Warm Up
Overhead Warm Up
WORKOUT
5 Rounds
Run 400 Meters
15 DB Bent Over Rows
15 DB Push Press
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs +
RX + Women: 35# DBs +
Score: Total Time
Goal: Under 20 Min
For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.
For the run - the distance should take you 1:30-2:15. If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.
If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.
For the Bent Over Rows you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.
If Round 1 takes you longer than about 4:30 min - re-evaluate!!
PROGRAM B
WARM UP
Running Warm Up
Shoulder Warm Up
Overhead Warm Up
WORKOUT
5 Rounds
Run 400 Meters
15 Bent Over Rows
15 Push Press
RX Men: 95#
RX Women: 65#
RX + Men: 115# +
RX + Women: 75# +
Go heavier if you are able to keep the movements in less than 3 sets each time.
Score: Total Time
Goal: Under 20 Min
For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.
For the run - the distance should take you 1:30-2:15. If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.
If you are unable to run for space or weather reasons you may sub 90 sec of single or double unders or even lowish (like 15") step ups.
For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.
For the push press you will have your bar on the shoulders with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the barbell off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.
If Round 1 takes you longer than about 4:30 min - re-evaluate!!
PROGRAM C
WARM UP
Running Warm Up
Shoulder Warm Up
Overhead Warm Up
WORKOUT
5 Rounds
Bike 33 Cal Men / 22 Cal Women
OR
500 Meter Row
Then
15 Bent Over Rows
15 Push Press
RX Men: 95#
RX Women: 65#
RX + Men: 115# +
RX + Women: 75# +
Go heavier if you are able to keep the movements in less than 3 sets each time.
Score: Total Time
Goal: Under 20 Min
For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.
The Row/Bike Distance should take you 1:30 to 2:15. If it is taking you longer than that - and it's not because you are dogging it - lower it a bit!
For the Bent Over Rows you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
It would be a good idea in this workout to strategically break these every 5 or so just to give the low back a break for a brief pause.
For the push press you will have your bar on the shoulders with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the barbell off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.
If Round 1 takes you longer than about 4:30 min - re-evaluate!!
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.
PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.