FRIDAY 04/24/2020
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): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: CALVES/ANKLES, HIP FLEXORS/PSOAS
* 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
Squat Warm Up
WORKOUT
4 Rounds (For Time)
40 Double Unders
12 Dumbbell Front Squats
30 Wall Balls / Single Dumbbell Thrusters
RX Men: 40# DBs / 20#ish Ball
RX Women: 25# DBs / 13-15#ish Ball
RX+ Men: 50# DBs / 60 Double Unders
RX+ Women: 35# DBs / 60 Double Unders
Score: Total Time
Goal: 13-20 Min
Pretty big goal range today to account for double under differences. You can use this as an opportunity to practice your dubs but don't get too hung up on them. Each round should definitely take less than 5 minutes, shoot for 3:30-4:00. Take smart breaks!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time. Consider lowering to 30 reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
4 Rounds (For Time)
40 Double Unders
12 Barbell Front Squats
30 Wall Balls / Single Dumbbell Thrusters
RX Men: 95-115# / 20#ish Ball
RX Women: 65-75# / 13-15#ish Ball
RX+ Men: 135#+ / 60 Double Unders
RX+ Women: 85#+ / 60 Double Unders
Score: Total Time
Goal: 13-20 Min
Pretty big goal range today to account for double under differences. You can use this as an opportunity to practice your dubs but don't get too hung up on them. Each round should definitely take less than 5 minutes, shoot for 3:30-4:00. Take smart breaks!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time. Consider lowering to 30 reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For front squats, 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!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
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 your 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.
WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball
JUMPING SQUATS - This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings