THURSDAY 06/04/2020
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, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, NECK/SHOULDER RELIEVER
* 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
12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
35 Double Unders
15 KB/DB Swing
5 Reps 1/4 Get Up Right
5 Reps 1/4 Get Up Left
RX Men: 40-50# KB/DB
RX Women: 25-35# KB/DB
No RX+ Today - Just do MORE rounds!
Score: Total Rounds plus any Additional Reps
Goal: 5-8 Rounds
Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement.
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 1 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 swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
Other options would be V-Ups, weighted sit-ups or toes to bar.
Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods!
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
35 Double Unders
10 Barbell Sumo Deadlift High Pull
5 Reps 1/4 Get Up Right
5 Reps 1/4 Get Up Left
(If no KB or DB - you may sub 10 toes to bar, v-ups, or weighted sit ups for the get ups!)
RX Men: 75# Barbell (SDHP), 40-50# KB/DB (Gets Ups)
RX Women: 55# Barbell (SDHP), 25-35# KB/DB (Get Ups)
No RX+ Today - Just do MORE rounds!
Score: Total Rounds plus any Additional Reps
Goal: 5-8 Rounds
Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement.
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 1 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 sumo deadlift high pulls the bar will start on the ground. You will have feet wide and the hands narrow - inside the legs. You will have the heels down, a bend in the knees, straight arms, driving the knees OUT, chest up and over the bar, back flat.
To start the movement you will think LEGS - SHOULDERS - ARMS. So stand hard and fast driving through the heels, keeping the back flat, arms straight and bar close. Then SHRUG the shoulders. Finally pull the bar UP the body with the elbows going high and outside. The elbows should not travel higher than the shoulders. The bar will reach mid chest height.
To return think ARMS - SHOULDERS - HIPS - KNEES. Keep the bar close to the body. Keep the chest up and heels down as you place the bar down!
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
Other options would be V-Ups, weighted sit-ups or toes to bar.
Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods!
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
35 Double Unders
10 Sandbag Sumo Deadlift High Pull
5 Reps 1/4 Get Up Right
5 Reps 1/4 Get Up Left
(1/4 Get Ups may be done with a KB/DB or your sandbag on your shoulder)
(You may do 10 Sandbag Supine Toe Touches)
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
No RX+ Today - Just do MORE rounds!
Score: Total Rounds plus any Additional Reps
Goal: 5-8 Rounds
Aim for a round every 1:30-2:00. Adjust the jump rope variation accordingly. You'll want to give yourself enough time to get a good set up on the 1/4 get ups and focus on controlled movement.
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 1 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 sumo deadlift high pulls you will have a wide stance with the feet. Hands on the narrow handle.
Sandbag will start on the ground. Your heels should be down, knees out, chest over the sandbag, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. The elbows should not travel higher than the shoulders. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.
To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.
The 1/4 get up is just the first couple steps of the Turkish get up or sandbag get up.
With the DB/KB: Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
With the Sandbag: Same movement except you just hold the sandbag high up against your chest and over the right shoulder.
Other options would be V-Ups, supine toe touches or toes to bar.
Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods
KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!
V-UPS - This movement can put 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/Wallball Woodchop, Standing Cross Body Wallball Throws, Bear Pose DB Drag, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
1/4 GET UP - Shin box flow, Shin Box to Lunge, Funtional Progression 2, Waiter Walk, Bear Pose DB Drag