TUESDAY 01/28/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE OR CHEST OPENER
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Full Body Simple Warm Up
Workout
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
25 Double Unders
8 Push Up + Renegade Rows
RX Men: 35-40# DBs
RX Women: 20-25# DBs
RX+ Men: 45-50# DBs / 40 Double Unders Each Time
RX+ Women: 30-35# DBs / 40 Double Unders Each Time
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +
So each round should be just shy of 2 min. Give yourself at least a minute for the renegade rows.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
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 25 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
Each rep of the renegade row will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to push up + shoulder taps.
You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
25 Double Unders
8 Deficit Push Ups
8 Bent Over Rows
RX Men: 2-4" Deficit / 95-115#
RX Women: 2-4" Deficit / 65-75#
RX+ Men: 135# + / 40 Double Unders Each Time
RX+ Women: 85#+ / 40 Double Unders Each Time
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +
So each round should be just shy of 2 min. Choose a load and deficit depth that 8 reps would be really challenging and you may need to break it up.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
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 25 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
You COULD also do plate hops on one of the plates you use for deficit push ups!
For the deficit push up, set up two stacks of plates about chest/shoulder width apart. They should be high enough that you get a bigger range of motion but that your shoulder stays in a good position.
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
We would rather you go to your knees and do deficit than go from toes and do standard.
Set up for the bent over row by deadlifting 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!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Workout
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
25 Double Unders
8 Sandbag Push Up + Drag
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+ Men/ Women: 40 Double Unders Per Round
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +
So each round should be just shy of 2 min. Give yourself at least a minute for the sandbag push up + drags.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
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 25 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell/sandbag hop overs, lateral shuffle or double rep singles for this workout.
For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all he way across a little plank side step so you can start the next pull in a good position. One push up + on drag = 1 rep.
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.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.