WEDNESDAY 03/18/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
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): SANDBAG - ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: QUADS/IT, SCIATICA/PIRIFORMIS
* 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
Running Warm Up
WORKOUT
3 Rounds
30 Dumbbell Squats
Run 400 Meters
Rest 2 Min Between Rounds
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
**Since Program C is Bike/Row - if you want to do Sandbag Back Squats - put your score here and list "Sandbag" in comments.
Score: SLOWEST ROUND ONLY
Goal: Under 3:30
Think of the squats as the "buy in" for the run. We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats??
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For the 400m run, it should be all out, shoot for 2 minutes at the most. Shorten the distance as needed to fit the time window.
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. Again, go all out on whatever option you choose. Better yet, pick a rep target. Can you get 100 hop overs in 2 minutes? Do that every round!
PROGRAM B
WARM UP
Squat Warm Up
Running Warm Up
WORKOUT
3 Rounds
30 Back Squats
Run 400 Meters
Rest 2 Min Between Rounds
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135-155#+
RX+ Women: 95-105#+
Score: SLOWEST ROUND ONLY
Goal: Under 3:30
Think of the squats as the "buy in" for the run. We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats??
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
For the 400m run, it should be all out, shoot for 2 minutes at the most. Shorten the distance as needed to fit the time window.
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.
Again, go all out on whatever option you choose. Better yet, pick a rep target. Can you get 100 hop overs in 2 minutes? Do that every round!
PROGRAM C
WARM UP
Squat Warm Up
Full Body Simple Warm Up
WORKOUT
3 Rounds
30 Back Squats
Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters
Rest 2 Min Between Rounds
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135-155#+
RX+ Women: 95-105#+
**Can also use sandbag or dumbbells from Program A for the squats!
Score: SLOWEST ROUND ONLY
Goal: Under 3:30
Think of the squats as the "buy in" for the bike/row. We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the bike/row. How hard can you go after 30 squats??
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
Option to replace the barbell with dumbbells or a sandbag too!
For the Bike/Row, it should be all out, shoot for 2 minutes at the most. Shorten the distance/calories as needed to fit the time window.
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.