ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Quads IT Band
Post: Lower Back Release, Sciatica/Piriformis

PROGRAM A

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

Every 2 Min Until You're Done
Run 200 Meters
Max DB Burpee Step Ups

Keep Going Every 2 Min Until You Complete:

40 Dumbbell Burpee Box Step Ups

RX Men: 40# DBs
RX Women: 25# DBs

Rough Height Box:

Men: 22-24"
Women: 18-20"

RX+ Men/Women: 50 Reps

Score: Total Time
Goal: Under 16 Min

NOTES:

For this one, you'll want to find that sweet spot where you can run fast enough to allow for enough time to get at least 5 burpee step ups each round but not so fast that you are too gassed to get the work done.

Choose a load and a pace that allows for a generally consistent number of reps each round. So pick a target and hold on!

Starts with the run.

For the 200m run, you're working with about a minute. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

If unable to run due to space or weather purposes - 1 min doubles/singles/Mtn Climbers/taps to a low target.

For the DB burpee box step ups you will place the DBs on the ground. With hands on the DBs, 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 stand up.

Holding the DBs at your waist step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub burpee + alternating lunges. 1 rep = 1 burpee + 1 lunge.

PROGRAM B

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

Every 2 Min Until You're Done
Run 200 Meters
Max Sandbag Burpee Toss/Jump Over

Keep Going Every 2 Min Until You Complete:

40 Sandbag Burpee Toss/Jump Overs

No RX or RX+ Weight here. Use what you've got. Ideally around 50-60lbs for Men and 30-40# for Women.

Rough Height Box:

Men: 22-24"
Women: 18-20"

RX+ Men/Women: 50 Reps

Score: Total Time
Goal: Under 16 Min

NOTES:

For this one, you'll want to find that sweet spot where you can run fast enough to allow for enough time to get at least 5 burpee toss/jump overs each round but not so fast that you are too gassed to get the work done.

Choose a load and a pace that allows for a generally consistent number of reps each round. So pick a target and hold on!

Starts with the run.

For the 200m run, you've got roughly a minute or less.

If unable to run due to space or weather purposes - 1 min doubles/singles/Mtn Climbers/taps to a low target.

For the burpee toss/jump over, with the bag on the ground in front of the box, plant your hands on the bag then step or jump your feet back to a plank position and lower all the way to the ground. Press back up to the top of a push up and step or jump your feet back in.

Keep your chest up, hips back, and belly tight as you stand up hard and fast. As you extend your hips and the bag travels up your body toward your shoulders, spin your elbows around the bag and rebend your knees to receive the bag on your shoulders in a partial squat. Toss the bag over the box then step or jump up to the box and step over to the other side.

If you don't have a sandbag or dumbbells you could do 200m run then 5 burpees each round followed by max front rack lunges with 75/95# for the men and 55-65# for the women.

PROGRAM C

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

Every 2 Min Until You're Done
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
Max DB Burpee Step Ups

Keep Going Every 2 Min Until You Complete:

40 Dumbbell Burpee Box Step Ups

RX Men: 40# DBs
RX Women: 25# DBs

Rough Height Box:

Men: 22-24"
Women: 18-20"

RX+ Men/Women: 50 Reps

**Can also do the sandbag burpee toss over option with this one as seen in Program B.

Score: Total Time
Goal: Under 16 Min

NOTES:

For this one, you'll want to find that sweet spot where you can row/bike fast enough to allow for enough time to get at least 5 burpee step ups each round but not so fast that you are too gassed to get the work done.

Choose a load and a pace that allows for a generally consistent number of reps each round. So pick a target and hold on!

Starts with the row/bike.

For the DB burpee box step ups you will place the DBs on the ground. With hands on the DBs, 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 stand up.

Holding the DBs at your waist step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub burpee alternating lunges. 1 rep = 1 burpee + 1 lunge.

RUN/JOG -

To manage the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, 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 core and pelvic floor.

DB STEP UPS -

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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