SATURDAY 03/14/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG | ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE
* 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
Running Warm Up
WORKOUT
As Far as You Can Get in 20 Min
Run 200 Meters
2 Devil Press
Run 200 Meters
4 Devil Press
Run 200 Meters
6 Devil Press...
Keep adding 2 Devil Press per Round and get as far as you can in 20 Min!
RX Men: 40# DBs
RX Women: 25# DBs
RX+: GO faster
**You can go heavier if you really want, but we don't feel its necessary.
Score: Total Completed Devil Press Reps + 1 Rep for each 200 M completed.
Goal: 50 Devil Press+ (that's 8 reps into the round of 14s - your score would be 60; 1 rep for each run + 50 DP)
Imagine the pace you would have in the round of 8 or 10 and start at that pace. If you come out too hot on this one it will catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead.
For the 200m run, you're working with a minute or less. 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.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Modify with a good old fashioned burpee.
Or, sub with a plate burpee.
The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Running Warm Up
WORKOUT
As Far as You Can Get in 20 Min
Run 200 Meters
2 Sandbag Burpee
Run 200 Meters
4 Sandbag Burpee
Run 200 Meters
6 Sandbag Burpee
Keep adding 2 Devil Press per Round and get as far as you can in 20 Min!
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+: GO faster
Score: Total Completed Sandbag Burpee Reps + 1 Rep for each 200 M completed.
Goal: 56 Sandbag Burpee Reps + (that's through the round of 14s - your score would be 66 - 1 rep for each run + 56 Sandbag Burpee)
Imagine the pace you would have in the round of 8 or 10 and start at that pace. If you come out too hot on this one it will catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead.
For the 200m run, you're working with a minute or less. 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 Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
See Program A for other burpee/devil press options!
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
As Far as You Can Get in 20 Min
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
2 Devil Press
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
4 Devil Press
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
6 Devil Press...
Keep adding 2 Devil Press per Round and get as far as you can in 20 Min!
RX Men: 40# DBs
RX Women: 25# DBs
RX+: GO faster
**You can go heavier if you really want, but we don't feel its necessary.
Score: Total Completed Devil Press Reps + 1 Rep for each Row/Bike completed.
Goal: 50 Devil Press+ (that's 8 reps into the round of 14s - your score would be 60; 1 rep for each run + 50 DP)
Imagine the pace you would have in the round of 8 or 10 and start at that pace. If you come out too hot on this one it will catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead.
For the Bike/Row, you're working with a minute or less. Shorten the distance as needed to fit the time window.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
You could also do a sandbag burpee (see program B description), plate burpee, or regular burpee on this one.
The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!
TEAM VERSION
WARM UP
Full Body Simple Warm Up
Running Warm Up
WORKOUT
In Teams of 2 Complete:
As Far as You Can Get in 26 Min:
Run 200 Meters (Together)
2 Devil Press (Each)
Run 200 Meters
4 Devil Press (Each)
Run 200 Meters
6 Devil Press (Each)...
Keep adding 2 Devil Press EACH per Round and get as far as you can in 26 Min!
Only 1 person can work at a time on the Devil Press Reps. When you get to higher numbers you can have one person do all of theirs and then switch - or - start breaking them up into smaller sets. You just BOTH have to complete your total before running again.
RX Men: 40# DBs
RX Women: 25# DBs
RX+: GO faster
**You can go heavier if you really want, but we don't feel its necessary.
Score: Total Completed Devil Press Reps + 1 Rep for each 200 M completed.
Goal: 112 Devil Press+ (that's through the round of 14s (56 each) - your score would be 122 - 1 rep for each run + 112 DP)
For example, say you are coming back from the run in the round of 10 Devil Presses. You could do all 10 and then your partner does the same OR you could do 5, your partner does 5, you do 5 more, and your partner does 5 more. So you still both do 10 Devil Presses.
You'll be able to push the pace a bit on this one because you have some built in rest. But don't be fooled, it can still catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead.
For the 200m run, you're working with a minute or less. 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.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Modify with a good old fashioned burpee.
Or, sub with a plate burpee.
You could also do the sandbag burpee from program B!
The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!
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.
DEVIL PRESS - If you feel a lot of pressure in your belly, notice any coning or the feeling of bearing down on your pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!