SATURDAY 04/13/2019

 

See Program B for Bent Over row option for those who don't have something to do supine rows with.  Since dumbbell bent over rows ARE an option on there - it will still count toward #ProjectApril.

Accessory workouts that work well today:
Pre:  Oly
Post:  Butts and Guts

PROGRAM A

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

For Time:
Run 600 Meters
30 Supine Ring/TRX/Bar in Rack Rows
30 Push Ups
Run 400 Meters
20 Supine Ring/TRX/Bar in Rack Rows
20 Push Ups
Run 200 Meters
10 Supine Ring/TRX/Bar in Rack Rows
10 Push Ups

RX+: If you can finish this under 15 min - go back up (200-10-10-400-20-20-600-30-30)

RX+ OPTION: Wear a vest (if you're really crazy you will do both RX+ options, but that's on you.  haha)

(See Program B for bent over row option that can be done with dumbbells or a bar)

Score: Total Time

Goal: Under 18 Min (RX+ Under 30 Min)

For this workout you will want to choose how you are doing your push ups and rows so that you probably do have to break them up, but you can also keep moving.

For the 600m run, you're looking to be done in about 3-4 minutes. If its taking you longer think about shortening that distance. For the 400m about 2-2:30 minutes and for the 200m between 1-2 minutes.  If familiar with a track, picture the corners, and straight aways, it helps visualize the distance, especially when running in a neighborhood where there aren't panted distance markers on the ground every 50m :) This will also help keep you on pace.

If running isn't an option due to space or weather, sub timed Double or Single unders or timed step-ups to a box, bench, or stack of plates, or taps to a plate as well.

For the Supine Rows, foot placement will be key. The further out in front of your body you place your feet (heels down, toes up) the more difficult the rows are going to be. Find a foot placement that makes the rows difficult, but not impossible.   You'll start with your arms extended and locked out, focus on keeping the belly tight and pulling the chest all the way to the rings/trx band/bar.

For the push-ups, you're going to be pretty 'lit' (as the kids say) from the rows just before them.  Think about keeping your elbows back against the body squeeze the shoulder blades, and squeeze the ground with your finger tips and engage your lats and triceps as much as possible.Try twisting the ground with your hands as you push-up, this helps lock in the triceps and lats much like twisting your feet into the ground during cleans to utilize your legs.  When breaking up push-ups don't rest in a plank position or on your chest. Come to your knees and relieve stress in the arms and chest.

Subs for push-ups can be push-ups from knees, or push-ups to a box. If going to a box, try to find a box height that keeps the push-ups challenging.

PROGRAM B

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

For Time:

Run 600 Meters
30 Barbell or Dumbbell Bent Over Rows
30 Push Ups
Run 400 Meters
20 Barbell or Dumbbell Bent Over Rows
20 Push Ups
Run 200 Meters
10 Barbell or Dumbbell Bent Over Rows
10 Push Ups

RX Men: 95-115# Barbell / 40-50# DBs

RX Women: 65-75# Barbell / 25-35# DBs

RX+: If you can finish this under 15 min - go back up (200-10-10-400-20-20-600-30-30)

No Vest option for this one.

Score: Total Time
Goal: Under 18 Min (RX+ Under 30 Min)

NOTES:

For this workout you will want to choose how you are doing your push ups and weight for the bent over rows so that you probably do have to break them up, but you can also keep moving.

On these rows it is extremely important that you keep the belly tight and chest up!  No sloppiness!

For the 600m run, you're looking to be done in about 3-4 minutes. If its taking you longer think about shortening that distance. For the 400m about 2-2:30 minutes and for the 200m between 1-2 minutes.  If familiar with a track, picture the corners, and straight aways, it helps visualize the distance, especially when running in a neighborhood where there aren't panted distance markers on the ground every 50m :) This will also help keep you on pace.

If running isn't an option due to space or weather, sub timed Double or Single unders or timed step-ups to a box, bench, or stack of plates, or taps to a plate.

For the rows. Don't be a hero, take smart breaks, this can tax your lowback. You will deadlift the DBs/BB 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 DBs/BBto just below the chest.  Keep the belly tight. Bring the DBs/BB back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

For the push-ups, you're going to be pretty 'lit' (as the kids say) from the rows just before them.  Think about keeping your elbows back against the body squeeze the shoulder blades, and squeeze the ground with your finger tips and engage your lats and triceps as much as possible.Try twisting the ground with your hands as you push-up, this helps lock in the triceps and lats much like twisting your feet into the ground during cleans to utilize your legs.  When breaking up push-ups don't rest in a plank position or on your chest. Come to your knees and relieve stress in the arms and chest.

Subs for push-ups can be push-ups from knees, or push-ups to a box.

PROGRAM C

PROGRAM C

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

For Time:

Row 750 Meters
OR
Bike 45 Cal Men/ 33 Cal Women
30 Supine Ring/TRX/Bar in Rack Rows
30 Push Ups

Row 500 Meters
OR
Bike 30 Cals Men/ 22 Cal Women
20 Supine Ring/TRX/Bar in Rack Rows
20 Push Ups

Row 250
OR
Bike 15 Cal Men/ 11 Cal Women
10 Supine Ring/TRX/Bar in Rack Rows
10 Push Ups

RX+: If you can finish this under 15 min - go back up (200-10-10-400-20-20-600-30-30)

(See Program B for bent over row option that can be done with dumbbells or a bar - you can do this option with Bike or Row if you want/need)

Score: Total Time
Goal: Under 18 Min (RX+ Under 30 Min)

NOTES:

For this workout you will want to choose how you are doing your push ups and rows so that you probably do have to break them up, but you can also keep moving.

Keep in mind that if you choose the rowing option it WILL affect your ring/trx rows.  Might be SUPER wrecked if you go RX+ with that option.

For the row portion, 750m should take about 3min, 500m about  2min  and 250m about  1min or so.  Use your legs!!! Keep your heels down, drive off the platform through your heels.   Your pull should come once you've extended your legs through the row, if you row utilizing only your pull, you're going to be pretty wrecked as mentioned above.

If biking, you're looking at about the same time frames as the row, the bike isn't going to tax your pull as much as the row, but it is easy to come out too hot on the bike and find yourself hands on knees breathing too heavy prior to starting the rows, so pick a target cal per :30 and try to maintain.

For the Supine Rows, foot placement will be key. The further out in front of your body you place your feet (heels down, toes up) the more difficult the rows are going to be. Find a foot placement that makes the rows difficult, but not impossible.   You'll start with your arms extended and locked out, focus on keeping the belly tight and pulling the chest all the way to the rings/trx band/bar.

For the push-ups, you're going to be pretty 'lit' (as the kids say) from the rows just before them.  Think about keeping your elbows back against the body squeeze the shoulder blades, and squeeze the ground with your finger tips and engage your lats and triceps as much as possible.Try twisting the ground with your hands as you push-up, this helps lock in the triceps and lats much like twisting your feet into the ground during cleans to utilize your legs.  When breaking up push-ups don't rest in a plank position or on your chest. Come to your knees and relieve stress in the arms and chest.

Subs for push-ups can be push-ups from knees, or push-ups to a box.

TEAM VERSION

TEAM VERSION

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

In Teams of 2 Complete:
4 Rounds for Time:

Run 400 Meters Together
50 Supine Ring/TRX/Bar in Rack Rows
50 Push Ups

During the Rows and Push Ups - only one person will work at a time.

RX+ OPTION: Wear a vest (if you're really crazy you will do both RX+ options, but that's on you.  haha)

(See Program B for bent over row option that can be done with dumbbells or a bar.  See Program C for Row/Bike Options)

Score: Total Time
Goal: Under 18 Min (RX+ Under 30 Min)

NOTES:

For this team version you will do the runs together but only one person may work at a time for the push ups and rows!  Make sure to check out Program B and C for other options!!

If running isn't an option due to space or weather, sub timed Double or Single unders or timed step-ups to a box, bench, or stack of plates, or taps to a plate as well.

For the Supine Rows, foot placement will be key. The further out in front of your body you place your feet (heels down, toes up) the more difficult the rows are going to be. Find a foot placement that makes the rows difficult, but not impossible.   You'll start with your arms extended and locked out, focus on keeping the belly tight and pulling the chest all the way to the rings/trx band/bar.

For the push-ups, you're going to be pretty 'lit' (as the kids say) from the rows just before them.  Think about keeping your elbows back against the body squeeze the shoulder blades, and squeeze the ground with your finger tips and engage your lats and triceps as much as possible.Try twisting the ground with your hands as you push-up, this helps lock in the triceps and lats much like twisting your feet into the ground during cleans to utilize your legs.  When breaking up push-ups don't rest in a plank position or on your chest. Come to your knees and relieve stress in the arms and chest.

Subs for push-ups can be push-ups from knees, or push-ups to a box. If going to a box, try to find a box height that keeps the push-ups challenging.