FRIDAY 03/06/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST (best after the main workout): SUNS OUT GUNS OUT SWAP(skip the main workout and do one of these instead): SANDBAG
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
Squat Warm Up
Pull Up Warm Up
Workout
Every 2 Min for 8 Rounds (16 Min):
25 Double Unders
15 Air Squats
7 Pull Ups
No weight needed today!
RX+ Men/Women: 35 Double Unders, 20 Air Squats, 10 Pull Ups
Score: Slowest Round ONLY.
Goal: Under 1:30
This is SUPER manageable work if you choose the right subs and modifications for you. If you are strong at all 3 of these movements - you could definitely get your rounds in about the 1:10 range or less.
Go ALL out each round and try to hold on.
If your first round takes longer than 1:25 - change something.
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 40 seconds 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.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.
No pull up bar? Try a bent over or upright row!
PROGRAM C
WARM UP
Squat Warm Up
Pull Up Warm Up
Workout
Every 2 Min for 8 Rounds (16 Min):
25 Double Unders
15 Air Squats
2 Bar/Ring Muscle Ups
No weight needed today!
RX+ Men/Women: 35 Double Unders, 20 Air Squats, 4 Bar/Ring Muscle ups
Score: Slowest Round ONLY.
Goal: Under 1:30
This is SUPER manageable work if you choose the right subs and modifications for you. If you are strong at all 3 of these movements - you could definitely get your rounds in about the 1:10 range or less.
Go ALL out each round and try to hold on.
If your first round takes longer than 1:25 - change something.
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 40 seconds 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.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
Choose a number of muscle ups that makes sense for YOU even if it's only one or if it's more than 4.
A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.
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.
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.