SATURDAY 04/11/2020
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): ENDURANCE - SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE
* 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
Dumbbell Squat Clean Warm Up
WORKOUT
For Time
Run 600 Meters
50 Dumbbell Front Rack Lunges
50 Dumbbell Power Cleans
50 Dumbbell Front Rack Lunges
Run 600 Meters
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX + Women: 35# DBs
RX+ Option: Take runs up to 800M
**Want to use a sandbag? Swap the dumbbells out for one and put your score in this version!
Score: Total Time
Goal: 15-21 Min
Choose a load that would allow you to get at least 20 unbroken lunges if you wanted to, although you'll probably want to break it up sooner so you don't fall apart at the end!
All 150 reps of the weighted movements should take you 8-12 minutes.
For the 600m run, you're working with 3-4 minutes. Shorten the distance as needed to fit the time window. If you choose RX+, it should still be in this range.
If unable to run due to space, weather, or anything else, switch to:
5 Rounds
90 Seconds low step ups, taps, singles, doubles, or skip overs
10 Front Rack Lunge
10 Power Clean
10 Front Rack Lunge
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 50 you end up doing 25 on each side.
You can also switch these to shoulder racked step ups if that feels better.
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
PROGRAM B
WARM UP
Running Warm Up
Barbell Clean Warm Up
WORKOUT
For Time
Run 600 Meters
50 Barbell Front Rack Lunges
50 Barbell Power Cleans
50 Barbell Front Rack Lunges
Run 600 Meters
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115#+
RX + Women: 75#+
RX+ Option: Take Run up to 800M
Score: Total Time
Goal: 15-21 Min
Choose a load that would allow you to get at least 20 unbroken lunges if you wanted to, although you'll probably want to break it up sooner so you don't fall apart at the end!
All 150 reps of the weighted movements should take you 8-12 minutes.
For the 600m run, you're working with 3-4 minutes. Shorten the distance as needed to fit the time window. If you choose RX+, it should still be in this range.
If unable to run due to space, weather, or anything else, switch to:
5 Rounds
90 Seconds low step ups, taps, singles, doubles, or skip overs
10 Front Rack Lunge
10 Power Clean
10 Front Rack Lunge
For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 50 you end up doing 25 on each side.
You can also switch to front rack step ups if that feels better.
Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
PROGRAM C
WARM UP
Running Warm Up
Barbell Clean Warm Up
WORKOUT
For Time
Row 750 Meters or Bike 45 Cal (Men) / 33 Cal (Women)
50 Barbell Front Rack Lunges
50 Barbell Power Cleans
50 Barbell Front Rack Lunges
Row 750 Meters or Bike 45 Cal (Men) / 33 Cal (Women)
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115#+
RX + Women: 75#+
RX+ Option: Take Rows up to 1000M or Bike Up to 60 Cal (Men) / 44 Cal (Women)
**Can also do this version with the dumbbell/sandbag options found in Program A
Score: Total Time
Goal: 15-21 Min
Choose a load that would allow you to get at least 20 unbroken lunges if you wanted to, although you'll probably want to break it up sooner so you don't fall apart at the end!
All 150 reps of the weighted movements should take you 8-12 minutes.
For the bike/row, you're working with 3:30-4:30. Shorten the calories/distance as needed to fit the time window. If you choose RX+, it should still be in this range.
For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 50 you end up doing 25 on each side.
You can also switch to front rack step ups if that feels better.
Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
TEAM VERSION
WARM UP
Running Warm Up
Dumbbell Clean Warm Up
WORKOUT
In Teams of 2 Complete:
Run 600 Meters (Together)
100 Dumbbell Front Rack Lunges
100 Dumbbell Power Cleans
100 Dumbbell Front Rack Lunges
Run 600 Meters (Together)
In the middle 100s section - you can break up however - only one person works at a time. It's 100 reps COMBINED for those.
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX + Women: 35# DBs
RX+ Option: Take runs up to 800M
**Want to use a sandbag? Swap the dumbbells out for one and put your score in this version!
Score: Total Time
Goal: 17-24 Min
Choose a load that would allow you to get at least 20 unbroken lunges if you wanted to, although you'll probably want to break it up sooner so you don't fall apart at the end!
All 150 reps of the weighted movements should take you 8-12 minutes.
For the 600m run, you're working with 3-4 minutes. Shorten the distance as needed to fit the time window. If you choose RX+, it should still be in this range.
If unable to run due to space, weather, or anything else, check out Program A description.
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
You can also switch these to shoulder racked step ups if that feels better.
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
LUNGE - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
POWER CLEAN - You could also try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
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.