SATURDAY 03/21/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW AND THORACIC SPINE RELEASE
POST: SHOULDER STRETCH OR CHEST OPENER
* 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
Pull Up Warm Up
Full Body Simple Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Run 200 Meters
9 Pull Ups
9 Push Ups
RX+ Men/Women: 12 Reps of Each per Round
**Strict Pull Up Option: 4-7 Strict Pull Ups per Round
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-8 Rounds +
**Make sure not to go up to RX+ unless you can still hold 1 round about every 2 min or so.
You are shooting for about 2 minute rounds here or just slightly longer. So make sure you choose a variation on the gymnastic movements that you can complete in about a minute.
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 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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
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!
For the 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.
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.
PROGRAM B
WARM UP
Running Warm Up
Pull Up Warm Up
Full Body Simple Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Run 200 Meters
2-3 Muscle Ups
9 Handstand Push Ups
RX+ Option: Strict on Both Movements
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8 Rounds +
**Make sure not to go up to RX+ unless you can still hold 1 round about every 2 min or so.
You are shooting for about 2 minute rounds here or just slightly longer. So make sure you choose a variation on the gymnastic movements that you can complete in about a minute.
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 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 by lowering the reps to 1 each time or do jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.
For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!
If you want to practice this movement you can either lower the reps or sub with pike ups on a box.
PROGRAM C
WARM UP
Pull Up Warm Up
Full Body Simple Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Bike 15 Cal
or
Row 250 Meters
9 Pull Ups
9 Push Ups
RX+ Men/Women: 12 Reps of Each per Round
**Strict Pull Up Option: 4-7 Strict Pull Ups per Round
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-8 Rounds +
**Make sure not to go up to RX+ unless you can still hold 1 round about every 2 min or so.
You are shooting for about 2 minute rounds here or just slightly longer. So make sure you choose a variation on the gymnastic movements that you can complete in about a minute.
For the bike/row, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
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!
For the 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.
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.
TEAM VERSION
WARM UP
Running Warm Up
Pull Up Warm Up
Full Body Simple Warm Up
WORKOUT
In Teams of 2 Complete:
8 Rounds
Partner 1 Complete:
Run 200 Meters
While
Partner 2 Complete:
9 Pull Ups
9 Push Ups
Once both have finished - SWITCH.
Keep switching back and forth until both partners have completed both parts 8 times!
RX+ Men/Women: 12 Reps of Each per Round
Score: Total Time
Goal: Under 19 Min
**Can also do row/bike options from Program C.
Choose a version of the pull ups and push ups (and rep target) that takes about as much time to complete as your partner's 200m run!
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 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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
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!
For the 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.
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.
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 8 you end up doing 4 per side.
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.
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.
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.