FRIDAY 02/28/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW AND CALVES/ANKLES
POST: HIP FLEXOR/PSOAS OR COUCH STRETCH
**To find these, use the search option on Members Only until we get them working again, thank you!
* 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
Box Jump Warm Up
Workout
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
100 Meter Farmer Carry
8 Jump Overs
RX Men: 40-50# DBs / KBs
Jump Over Height: 20-24"
RX Women: 25-35# DBs/KBs
Jump Over Height: 16-20"
No RX+!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
We are shooting for sub-3 minute rounds here folks which means we don't want to get hung up on any component of this workout. Make sure you choose a distance for the run, a weight for the farmer carries and a style of jump over that will allow you to move consistently for the full 20 minutes!
For the 200m run, you're working with about a minute. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
Since there is no program B today, you can also pinch a light plate in each hand for the carries!
For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
You can also hold dumbbells and just do about 45 seconds to 1 minute of low step ups. Only choose this option if you do not do low step ups as a running sub.
For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 20-24in height. 16-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. Make sure you are facing your obstacle to jump over it, no lateral jumps.
You can do box jump overs instead if you want.
If jumping is not an option, try step up and overs, reverse lunges or go with 16 Russian kettlebell swings.
PROGRAM C
WARM UP
Running Warm Up
Box Jump Warm Up
Workout
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
100 Meter Farmers Carry
8 Jump Overs
RX Men: 40-50# DBs / KBs
Jump Over Height: 20-24"
RX Women: 25-35# DBs/KBs
Jump Over Height: 16-20"
No RX+!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
We are shooting for sub-3 minute rounds here folks which means we don't want to get hung up on any component of this workout. Make sure you choose a distance/calorie target for the bike/row, a weight for the farmer carries and a style of jump over that will allow you to move consistently for the full 20 minutes!
For the bike/row, you're working with about a minute. Shorten the distance/calories as needed to fit the time window.
For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
Since there is no program B today, you can also pinch a light plate in each hand for the carries!
For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
You can also hold dumbbells and just do about 45 seconds to 1 minute of low step ups.
For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 20-24in height. 16-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. Make sure you are facing your obstacle to jump over it, no lateral jumps.
You can do box jump overs instead if you want.
If jumping is not an option, try step up and overs, reverse lunges or go with 16 Russian kettlebell swings.
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.
JUMP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to somthing more mangeable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.