TUESDAY 03/10/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): 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: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: CHEST OPENER AND HAMSTRINGS
* 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
Workout
Run 800 Meters
then
4 Rounds
15 Deadlifts
10 Push Up + Renegade Rows
then
Run 800 Meters
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
RX+ Men: 50# Dumbbells +
RX+ Women: 35# Dumbbells +
RX+ Option: 12 Alternating Single Leg Deadlifts instead (can be done at either weight)
Score: Total Time
Goal: Under 17 Min
Keep your belly tight on both the deadlifts and the renegade rows. Break up the movements if you feel your form start to change. Dig deep on that final run!!
For the 800m run, you're working with 4-4:30. Shorten the distance as needed to fit the time window.
If unable to run due to space or weather purposes - do 90 seconds of single or double unders, low step ups, or toe taps at the beginning of each round.
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
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 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
Running Warm Up
Full Body Simple Warm Up
WORKOUT
Run 800 Meters
then
4 Rounds
15 Barbell Deadlifts
10 Deficit Push Ups
5 Bent Over Rows
then
Run 800 Meters
RX Men: 135-155#
RX Women: 85-105#
RX+ Men: 165-185#
RX+ Women: 115-135#
**You can also choose to do the deadlifts with a bar and still do the Push Up + Renegade Row Option from Program A.
Score: Total Time
Goal: Under 17 Min
Keep your belly tight on both the deadlifts and the deficit push ups. Break up the movements if you feel your form start to change. Dig deep on that final run!!
For the 800m run, you're working with 4-4:30. Shorten the distance as needed to fit the time window.
If unable to run due to space or weather purposes - do 90 seconds of single or double unders, low step ups, or toe taps at the beginning of each round.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
For the deficit push up 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.
Set up two plates a little wider than shoulder width apart to elevate your hands 2-3 inches.
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.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands. Try to keep the deficit even if you go to knees or elevate.
PROGRAM C
WARM UP
Running Warm Up
Full Body Simple Warm Up
Workout
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women
then
4 Rounds
15 Deadlifts
10 Push Up + Renegade Rows
then
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women
RX Men: 40# Dumbbells
RX Women: 25# Dumbbells
RX+ Men: 50# Dumbbells +
RX+ Women: 35# Dumbbells +
RX+ Option: 12 Alternating Single Leg Deadlifts instead (can be done at either weight)
**Can also do the row/bike option with the barbell options found in Program B.
Score: Total Time
Goal: Under 17 Min
Keep your belly tight on both the deadlifts and the deficit push ups. Break up the movements if you feel your form start to change. Dig deep on that final bike/row!!
For the bike/row, you're working with 4-4:30. Shorten the distance as needed so you don't go past 5 minutes.
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
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 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.
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.
KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
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.
RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the Functional Progressions. You could also sub Dumbbell Windmill, Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March. See Mama Mods Movement Library for Demos!