WEDNESDAY 01/29/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): BUTTS AND GUTS | SUNS OUT GUNS OUT 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: MORNING COFFEE | THORACIC SPINE RELEASE
POST: COOL DOWN FLOW | SI JOINT RELEASE
* 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
Running Warm Up
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
3 Rounds
Run 400 Meters
40 Alternating Single Arm Dumbbell Snatch
20 Burpee Pull Ups
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50 # DB
RX+ Women: 35# DB
Can also choose to swap out the dumbbell snatches for 24 reps of sandbag ground to overhead in this version.
Score: Total Time
Goal: Under 20 Min
If you hit the run right, you should have about 4-4:30 to complete the snatches and burpee pull ups. Choose a load on the snatches that you can complete all 40 in 3 sets or less.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 40 you end up doing 20 per side.
For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. You could even do 20 burpees to a target. Let's skip bent over rows today, especially if you did yesterday's workout.
PROGRAM B
WARM UP
Running Warm Up
Pull Up Warm Up
Snatch Warm Up
WORKOUT
3 Rounds
Run 400 Meters
24 Power Snatch
20 Burpee Pull Ups
RX Men: 75#
RX Women: 55#
RX+ Men: 95#
RX+ Women: 65#
Score: Total Time
Goal: Under 20 Min
If you hit the run right, you should have about 4-4:30 to complete the snatches and burpee pull ups. Choose a load on the snatches that you can complete all 24 in 3 sets or less.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. You could even do 20 burpees to a target. Let's skip bent over rows today, especially if you did yesterday's workout.
PROGRAM C
WARM UP
Running Warm Up
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
3 Rounds
Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters
40 Alternating Single Arm Dumbbell Snatch
20 Burpee Pull Ups
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB
RX+ Women: 35# DB
Can also do this version with the barbell option/reps in Program B or with 24 reps of Sandbag Ground to Overhead
Score: Total Time
Goal: Under 20 Min
If you hit the bike/row right, you should have about 4-4:30 to complete the snatches and burpee pull ups. Choose a load on the snatches that you can complete all 40 in 3 sets or less.
For the bike/row, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window.
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 40 you end up doing 20 per side.
For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. You could even do 20 burpees to a target. Let's skip bent over rows today, especially if you did yesterday's workout.
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.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: 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
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.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the overhead position of the movement, feel free to sub KB Swings, Waiter Walks, Banded Woodchops, Ball Slams