WEDNESDAY 04/08/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): BUTTS AND GUTS
SWAP (skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, PIGEON STRETCH
* 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
Shoulder Warm Up
Squat Warm Up
WORKOUT
7 Rounds
Each Round is 30 Seconds "ON" / 30 Seconds "OFF" at Each Station:
Station 1: Alternating Dumbbell Shoulder Press
Station 2: Dumbbell Squats
Station 3: Dumbbell Hop Overs / Double Unders
The Flow:
30 Seconds Max Reps Alt Shoulder Press
30 Seconds Rest
30 Seconds Max Reps DB Squats
30 Seconds Rest
30 Seconds Max Hop Overs/DU
30 Seconds Rest
It's 7 Total Rounds so 21 Total Minutes
RX Men: 40# DBs
RX Women: 20-25# DBs
RX+ Men: 50# DBs+
RX+ Women: 30-35# DBs
Score: Total Reps From All 3 Stations for All 7 Rounds Combined
Goal: 250-350+ Reps
(Each Alternating Press Counts as 1 Rep - so Right Press = 1, Left Press = 2...and so on)
Choose a load you can get at least 10 reps on the shoulder press each time, so either use lighter dumbbells or use a single dumbbell with both arms, go for it and use both dumbbells for the squats.
Those of you who are super proficient with double unders are likely going to have a much higher rep count on this one. Keep that in mind when assessing the goal!
Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 6 reps is 3 on each arm.
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 double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a jumping variation that will not be super broken up. You can of course use this opportunity to practice this skill but to get the desired effect from the workout you might go with the hop overs or single unders instead.
PROGRAM B
WARM UP
Overhead Warm Up
Squat Warm Up
WORKOUT
7 Rounds
Each Round is 30 Seconds "ON" / 30 Seconds "OFF" at Each Station:
Station 1: Barbell Shoulder Press
Station 2: Barbell Back Squats
Station 3: Dumbbell Hop Overs / Double Unders
The Flow:
30 Seconds Max Reps Shoulder Press
30 Seconds Rest
30 Seconds Max Reps Back Squats
30 Seconds Rest
30 Seconds Max Hop Overs/DU
30 Seconds Rest
It's 7 Total Rounds so 21 Total Minutes
RX Men: 95#
RX Women: 55-65#
RX+ Men: 115#+
RX+ Women: 70-75#+
**If you would like to do the back squats with a bar and pick the alternating shoulder press with dumbbells option from Program A - go for it!
**Or if you have 2 barbells and want to load them differently (or swap the weight during the 30 sec rest) for the 2 movements - that is also cool.
Score: Total Reps From All 3 Stations for All 7 Rounds Combined
Goal: 250-350+ Reps
Lots of ways to tackle this one in terms of loading so make sure you note how you did it in the comments. Choose a load you can get at least 10 reps on the shoulder presses in the first few rounds.
Those of you who are super proficient with double unders are likely going to have a much higher rep count on this one. Keep that in mind when assessing the goal!
Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way and keep your elbows in front of the bar.
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 double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a jumping variation that will not be super broken up. You can of course use this opportunity to practice this skil,l but to get the desired effect from the workout you might go with the hop overs or single unders instead.
PROGRAM C
WARM UP
Shoulder Warm Up
Squat Warm Up
WORKOUT
7 Rounds
Each Round is 30 Seconds "ON" / 30 Seconds "OFF" at Each Station:
Station 1: Seated Sandbag Shoulder Press
Station 2: Sandbag Back Squats
Station 3: Sandbag Skip Overs / Double Unders
The Flow:
30 Seconds Max Reps Seated Shoulder Press
30 Seconds Rest
30 Seconds Max Reps Sandbag Back Squats
30 Seconds Rest
30 Seconds Max Skip Overs/DU
30 Seconds Rest
It's 7 Total Rounds so 21 Total Minutes
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-35#
Score: Total Reps From All 3 Stations for All 7 Rounds Combined
Goal: 250-350+ Reps
Those of you who are super proficient with double unders are likely going to have a much higher rep count on this one. Keep that in mind when assessing the goal!
For the seated press, sit up tall on the ground, legs out in front of you with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.
For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over to your back, so the sandbag will be on your 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! Stand all of the way up at the top.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a jumping variation that will not be super broken up. You can of course use this opportunity to practice this skill but to get the desired effect from the workout you might go with the hop overs or single unders instead.
PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over-extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for you to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.