TUESDAY 03/24/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING FLOW
POST: CHEST OPENER, 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
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
For Time
30 Dumbbell Front Rack Step Ups
10 Burpee Pull Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Right Up at Shoulder)
10 Burpee Pull Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Left Up at Shoulder)
10 Burpee Pull Ups
30 Dumbbell Farmer Hold Step Ups
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men/Women: 15 Burpee Pull Ups Each Time
RX+ Option:
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 12-18 Min
This is going to tax your grip today so take deliberate breaks. Choose a load and height on the step ups that you can complete them in about 2 minutes or less each time.
You have 3 different versions of the step up on this one. The first 30 will be with both DBs on the shoulders. The 1/2 up 1/2 down is one DB at the shoulder and one by the side, like a farmer carry. The last 30 will be with both DBs by the sides. For each set of 30, it's alternating legs so it ends up being 15 per leg.
Height for step up should be 20-24" for Men and 16-20" for Women. Choose a height that allows you to keep your chest up so you don't tilt forward when transitioning on and off the box. So definitely go lower if you need to.
Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom.
For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
You may also modify to a burpee + jumping pull up or 10 Burpees + 10 ring/trx rows.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
For Time
30 Barbell Front Rack Step Ups
10 Burpee Pull Ups
30 Barbell Front Rack Step Ups
10 Burpee Pull Ups
30 Barbell Front Rack Step Ups
10 Burpee Pull Ups
30 Barbell Front Rack Step Ups
RX Men: 75-95#
RX Women: 55-65#
RX+ Men/Women: 15 Burpee Pull Ups Each Time
Score: Total Time
Goal: Under 12-18 Min
**You can also do sandbag on the shoulder step ups with this version.
Choose a load and height on the step ups that you can complete them in about 2 minutes or less each time. Remember to keep your chest up and belly tight!
For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.
Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair).
30 step ups will be 15 per leg.
Height for step up should be 20-24" for Men and 16-20" for Women. Choose a height that allows you to keep your chest up so you don't tilt forward when transitioning on and off the box. So definitely go lower if you need to.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
You may also modify to a burpee + jumping pull up or 10 Burpees + 10 ring/trx rows.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
For Time
30 Dumbbell Front Rack Step Ups
5-7 Burpee Muscle Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Right Up at Shoulder)
5-7 Burpee Muscle Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Left Up at Shoulder)
5-7 Burpee Muscle Ups
30 Dumbbell Farmer Hold Step Ups
RX Men: 40# DBs
RX Women: 25# DBs
**You can also do the barbell or sandbag options found in Program B for this version.
**Choose a number of muscle ups that you can complete in under 2 min.
RX+ Option:
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 12-17 Min
This is going to tax your grip today so take deliberate breaks. Choose a load and height on the step ups that you can complete them in about 2 minutes or less each time.
You have 3 different versions of the step up on this one. The first 30 will be with both DBs on the shoulders. The 1/2 up 1/2 down is one DB at the shoulder and one by the side, like a farmer carry. The last 30 will be with both DBs by the sides. For each set of 30, it's alternating legs so it ends up being 15 per leg.
Height for step up should be 20-24" for Men and 16-20" for Women. Choose a height that allows you to keep your chest up so you don't tilt forward when transitioning on and off the box. So definitely go lower if you need to.
Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom.
For the burpee muscle ups, you will first do a burpee then jump to the bar and perform a muscle up. Since you are using your box for the step ups in this workout, if you don't have muscle ups, we recommend choosing Program A or B version today. Don't forget you could also use your sandbag!
DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
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.