THURSDAY 05/07/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
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: WARM UP FLOW, CALVES/ANKLES
POST: NECK SHOULDER RELIEVER 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
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
Every 2 Minutes for 16 Minutes
20 Double Unders / Dumbbell Hop Overs
14 Dumbbell Hang Power Snatches
10 Toes to Bar / Weighted Sit Up
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB + / 30 Doubles or Hop Overs / 14 Toes to Bar or Weighted Sit Up
RX+ Women: 35# DB + / 30 Doubles or Hop Overs / 14 Toes to Bar or Weighted Sit Up
Weighted Sit Up Loading:
Men: 20-40#
Women: 12-25#
Score: Slowest Round ONLY
Goal: Under 1:45
The first few rounds should be under 90 seconds for sure. If that is not happening straight away, lower the load or choose a different movement variation with the rope and/or toes to bar!
Log your time between rounds to keep track.
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. 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 that part in less than 30 seconds 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 single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 7 per arm per round.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with weighted sit ups.
Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Pregnant/postpartum modifications include Russian kettlebell swings or ball slams. See Members Only for even more options!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Snatch Warm Up
WORKOUT
Every 2 Minutes for 16 Minutes
20 Double Unders / Dumbbell Hop Overs
7 Hang Power Snatches
10 Toes to Bar / Weighted Sit Up
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115 -135# + / 30 Doubles or Hop Overs / 14 Toes to Bar or Weighted Sit Up
RX+ Women: 75-95# / 30 Doubles or Hop Overs / 14 Toes to Bar or Weighted Sit Up
Score: Slowest Round ONLY
Goal: Under 1:40
The first few rounds should be under 90 seconds for sure. If that is not happening straight away, lower the load or choose a different movement variation with the rope and/or toes to bar! You might be able to get away with breaking on the snatches but shoot for unbroken most of the way.
Log your time between rounds to keep track.
For the double unders, keep your chest up and your landing soft. 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 that part in less than 30 seconds 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 hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with weighted sit ups.
Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Pregnant/postpartum modifications include Russian kettlebell swings or ball slams. See Members Only for even more options!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Shoulder Warm Up
WORKOUT
Every 2 Minutes for 16 Minutes
20 Double Unders / Sandbag Hop Overs
10 Sandbag Hang to Overhead
10 Toes to Bar / 8 Sandbag Sit Up
Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#
RX+ Men: 30 Doubles or Hop Overs / 14 Toes to Bar or Weighted Sit Up
RX+ Women: 30 Doubles or Hop Overs / 14 Toes to Bar or 10 Sandbag Sit Up
Score: Slowest Round ONLY
Goal: Under 1:45
The first few rounds should be under 90 seconds for sure. If that is not happening straight away, lower the load if possible or choose a different movement variation with the rope and/or toes to bar! You might be able to get away with breaking on the hang to overheads but shoot for unbroken most of the way.
Log your time between rounds to keep track.
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 that part in less than 30 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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 PUNCH the sandbag to lock out finishing with the biceps by the ear!
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with weighted sit ups.
Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Pregnant/postpartum modifications include Russian kettlebell swings or ball slams. See Members Only for even more options!
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.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.
TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wall Ball Woodchop, Standing Cross Body Wall Ball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wall Ball Woodchop, Standing Cross Body Wall Ball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)