WEDNESDAY 04/29/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
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: WARM UP FLOW, SPINE STRENGTHENING
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE
* 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
WORKOUT
10 Min AMRAP
(As Many Reps as Possible in 10 Min)
Dumbbell Burpee Step Ups
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+
RX+ Women: 35# DBs+
Suggested step up height:
Men: 20-24"
Women: 16-20"
Score: Total Number of Completed Reps in 10 Min
Goal: 75 Reps +
**Try to remember to alternate which foot you are stepping up and down with for each rep or at least every 5-10 reps or so!
Try to set a pace you can maintain for the whole ten minutes. If anything you want to speed up in the last minute or two rather than start fast and slow way down.
This movement starts with hands on the dumbbells on the ground. Jump or step the feet back to a plank position. Lower to the floor with some control until chest and thighs are in contact with the ground. Jump or step the feet in. Stand up holding the dumbbells. You have the option to have your feet outside the dumbbells when you pick them up if that feels better.
You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 16-24 inches. Make sure you stand up all the way on the box.
Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!
You may also feel free to do these step ups with a single dumbbell or no weight at all if that is what you need to keep moving.
Do the whole thing unweighted if you need to, it will still be an amazing workout!
Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.
If standing up with the dumbbells is not feeling right, you can also check out the Program B version today which can be done with a single dumbbell held to the chest or 2 dumbbells held at the sides.
If you have nothing to step up onto, you could sub with Devil Lunges which will be really nasty. So try to find something to step onto if you can!
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
10 Min AMRAP
(As Many Reps as Possible in 10 Min)
10 Burpees
10 Alternating Plate Hug Step Ups
RX Men: 45# Plate
RX Women: 35# Plate
Suggested step up height:
Men: 20-24"
Women: 16-20"
Score: Total Number of Completed Reps in 10 Min
Goal: 100 Reps + (Thats 50 Burpees total and 50 Step Ups total)
**Try to remember to alternate which foot you are stepping up and down with for each rep or at least every 5-10 reps or so!
This is a great option if you don't have dumbbells or if the deadlift portion of the DB burpee isn't feeling right.
Score is still total reps.
First, it is 10 burpees. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
Then, it's 10 weighted step ups holding a plate (or dumbbell) to your chest as you alternate your stepping leg.
Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
10 Min AMRAP
(As Many Reps as Possible in 10 Min)
Sandbag Burpee + Step Ups
Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#
Suggested step up height:
Men: 20-24"
Women: 16-20"
Score: Total Number of Completed Reps in 10 Min
Goal: 75 Reps +
**Try to remember to alternate which foot you are stepping up and down with for each rep or at least every 5-10 reps or so!
Try to set a pace you can maintain for the whole ten minutes. If anything you want to speed up in the last minute or two rather than start fast and slow way down.
For the Sandbag Burpee Step Up, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then rotate both elbows around the bag to receive it on the biceps with elbows high.
You can also step up your feet wide coming out of the burpee so they are outside the bag, then clean the bag up to one shoulder.
Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.
If you have nothing to step up to, you can sub sandbag devil lunges (sandbag burpee then a lunge on each leg) but that is going to get real nasty so really try to find something to step up to or modify Program B to 10 burpees then 10 lunges with the sandbag.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
DB STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat