FRIDAY 04/17/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT - 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, CALVES/ANKLES
POST: HIPS OR COOL DOWN FLOW
* 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
Box Jump Warm Up
Pull Up Warm Up
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
10 Pull Ups
10 Jump Overs
No weight needed today!
Jump over height suggestions:
Men: 18-24"
Women: 16-20"
RX+ Men/Women: 40 Double Unders / 15 Pull Ups per Round
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-8 Rounds
Quite a range as far as the goal goes for this one. If you want to practice your double unders or pull up skills, you might slow down a bit and be closer to that 4 round goal. If you want to get a more intense stimulus, modify as needed to hold a pace of roughly 90 seconds per round!
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 type/number of double unders that will allow you to finish 30 reps in under a min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
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 Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
If jumping is not an option, try step up and overs, reverse lunges or Russian kettlebell/DB swings.
PROGRAM C
WARM UP
Box Jump Warm Up
Pull Up Warm Up
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
3 Muscle Ups
10 Jump Overs
No weight needed today!
Jump over height suggestions:
Men: 18-24"
Women: 16-20"
See write up for jump over subs!
RX+ Men/Women: 40 Double Unders / 5 Muscle Ups
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-7 Rounds
Quite a range as far as the goal goes for this one. If you want to practice your double unders or muscle up skills you might slow down a bit and be closer to that 4 round goal. If you want to get a more intense stimulus, modify as needed to hold a pace of roughly 90 seconds per round!
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 type/number of double unders that will allow you to finish 30 reps in under a min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
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 with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip. Make sure you choose a sub that is going to challenge you!
You can also adjust the reps if you need to. You should be able to complete the muscle ups in under 45 seconds each time.
For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
If jumping is not an option, try step up and overs, reverse lunges or Russian kettlebell/DB swings.
DOUBLE/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.
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, 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.
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.