WEDNESDAY 04/15/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
POST (best after the main workout): BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: CALVES/ANKLES, 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
Shoulder Warm Up
WORKOUT
For Time
Run 600 Meters
30 Supine Ring/TRX or Dumbbell Bent Over Rows
30 Dumbbell Push Press
Run 400 Meters
20 Supine Ring/TRX or Dumbbell Bent Over Rows
20 Dumbbell Push Press
Run 200 Meters
10 Supine Ring/TRX or Dumbbell Bent Over Rows
10 Dumbbell Push Press
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Score: Total Time
Goal: 13-18 Min
Challenge yourself on the rows and push presses in this workout. Make sure you choose a load that you'll have to break up in that round of 30 and make sure you push the pace on the run!
For the runs, shoot for under 3:15 on the 600m, 2:00-2:30 on the 400m, and a minute or less on the 200m.
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 each round.
For this workout make sure that you choose a body angle for the supine row or a weight for the bent over row that you will absolutely have to break up. The set of 30 should have to be in at least 3 sets.
If you are parallel to the ground in the ring/supine rows and can do more - then that's great - but otherwise challenge yourself on that movement!
Position yourself under the bar/rings with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
PROGRAM B
WARM UP
Running Warm Up
Overhead Warm Up
WORKOUT
For Time
Run 600 Meters
30 Supine Ring/TRX or Barbell Bent Over Rows
30 Barbell Push Press
Run 400 Meters
20 Supine Ring/TRX or Barbell Bent Over Rows
20 Barbell Push Press
Run 200 Meters
10 Supine Ring/TRX or Barbell Bent Over Rows
10 Barbell Push Press
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Total Time
Goal: 13-18 Min
Challenge yourself on the rows and push presses in this workout. Make sure you choose a load that you'll have to break up in that round of 30 and make sure you push the pace on the run!
For the runs, shoot for under 3:15 on the 600m, 2:00-2:30 on the 400m, and a minute or less on the 200m.
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 each round.
For this workout make sure that you choose a body angle for the supine row or a weight for the bent over row that you will absolutely have to break up. The set of 30 should have to be in at least 3 sets.
If you are parallel to the ground in the ring/supine rows and can do more - then that's great - but otherwise challenge yourself on that movement!
Position yourself under the bar/rings with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
PROGRAM C
WARM UP
Running Warm Up
Shoulder Warm Up
WORKOUT
For Time
Bike 45 Cal (Men) / 33 Cal (Women)
or
Row 750 Meters
30 Supine Ring/TRX or Dumbbell Bent Over Rows
30 Dumbbell Push Press
Bike 30 Cal (Men) / 22 Cal (Women)
or
Row 500 Meters
20 Supine Ring/TRX or Dumbbell Bent Over Rows
20 Dumbbell Push Press
Bike 15 Cal (Men) / 11 Cal (Women)
or
Row 250 Meters
10 Supine Ring/TRX or Dumbbell Bent Over Rows
10 Dumbbell Push Press
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Can also be done with the barbell options in Program B.
Score: Total Time
Goal: 13-18 Min
Challenge yourself on the rows and push presses in this workout. Make sure you choose a load that you'll have to break up in that round of 30 and make sure you push the pace on the bike/row!
For the bike/row, shoot for under 3:15 on the 45/30cal/750m, 2:00-2:30 on the 30/22cal/500m, and a minute or less on the 15/11cal/250m.
Shorten the calories/distance as needed to fit the time window.
For this workout make sure that you choose a body angle for the supine row or a weight for the bent over row that you will absolutely have to break up. The set of 30 should have to be in at least 3 sets.
If you are parallel to the ground in the ring/supine rows and can do more - then that's great - but otherwise challenge yourself on that movement!
Position yourself under the bar/rings with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
PRESS - Focus on the alignment of your pelvis and rib cage. 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.
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.