MONDAY 08/12/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly, Power
Post: Suns Out Guns Out
Swap: Endurance
MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Thoracic Spine Release
Post: Shoulder Stretch, Cool Down Flow
PROGRAM A
WARM UP
Running Warm Up
Pull Up Warm Up
Squat Warm Up
WORKOUT
Every 2 Min for 20 Min
Run 200 Meters
5 Pull Ups
10 Push Ups
15 Squats
RX + Option: Wear a vest - OR - go for 30 Min (Do NOT do both)
Scaling idea:
Run 200
3 Pull Ups
6 Push Ups
10-12 Squats
Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10. If you don't make any - just deduct it.
Nothing better than a good bodyweight mover on a busy week!
SO basically you will start the clock and you will run 200 meters - or a distance that takes you roughly 45 seconds to 1:10. If 200 is too far for you - you may shorten it!
If you cannot run for space or weather reasons you may sub 1 min of taps, low step ups, double or single unders each time.
For the pull ups you want to choose a style that you won't ever have to break more than once. Otherwise it's going to take too long and you won't make it!
You can do strict, kipping, jumping, banded, ring/trx/paralette row. If you don't have any of those as options you could even do a bent over row with dumbbells or a bar.
For the push ups - you will want to scale to knee or elevated push ups if 10 will take you more than about 20 seconds. If you start with one version and need to scale as the workout goes on - that is fine. Just do what you need to do to make it in the 2 min!
Make sure on your push ups that you touch your chest and thighs at the bottom. Keep the elbows in with the hands just outside shoulder width next to the chest. Belly tight - no sagging, snaking, or butt up in the air. Press all of the way to lock out at the top.
For the squats you won't be using any weight. Feet are roughly shoulder width apart. Reach the butt back and down with the heels down. Drive the knees out. Keep the belly tight and chest lifted. Get the butt lower than the knees at the bottom. No plopping or rounding. Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!
PROGRAM C
WARM UP
Pull Up Warm Up
Squat Warm Up
WORKOUT
Every 2 Min for 20 Min
Row 250 Meters
or
Bike 15 Cal Men / 10 Cal Women
5 Pull Ups
10 Push Ups
15 Squats
RX + Option: Wear a vest - OR - go for 30 min (do not do both)
Scaling idea:
Row or Bike 1 Min
3 Pull Ups
6 Push Ups
10-12 Squats
Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10. If you don't make any - just deduct it.
Nothing better than a good bodyweight mover on a busy week!
So basically you will start with that run or row when the clock starts. Once you finish you will do 5 pull ups, 10 push ups, 15 squats. Then - you will rest until the clock hits 2:00. Do the same and rest until 4:00 and so on until 20:00.
For the pull ups you want to choose a style that you won't ever have to break more than once. Otherwise it's going to take too long and you won't make it!
You can do strict, kipping, jumping, banded, ring/trx/paralette row. If you don't have any of those as options you could even do a bent over row with dumbbells or a bar.
For the push ups - you will want to scale to knee or elevated push ups if 10 will take you more than about 20 seconds. If you start with one version and need to scale as the workout goes on - that is fine. Just do what you need to do to make it in the 2 min!
Make sure on your push ups that you touch your chest and thighs at the bottom. Keep the elbows in with the hands just outside shoulder width next to the chest. Belly tight - no sagging, snaking, or butt up in the air. Press all of the way to lock out at the top.
For the squats you won't be using any weight. Feet are roughly shoulder width apart. Reach the butt back and down with the heels down. Drive the knees out. Keep the belly tight and chest lifted. Get the butt lower than the knees at the bottom. No plopping or rounding. Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!
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.
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 a TRX/Ring Row or a Bent Over DB Row.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.
SQUATS -
You always have the option of a target supported squat, box squat, or using some assistance from a post/table, etc. nearby for support.