SATURDAY 06/06/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
POST (best after the main workout): BUTTS AND GUTS
SWAP (skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: COOL DOWN FLOW, CHEST OPENER
* 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
Pull Up Warm Up
WORKOUT
5 Rounds
10 Pull Ups
20 Air Squats
30 Mountain Climbers/200 M Run
RX+ Men: 15 Pull Ups / 30 Air Squats
RX+ Women: 10 Pull Ups / 30 Air Squats
Strict Pull Up Option: 5-10 Strict Per Round
Score: Total Time
Goal: 12-17 Min
This one has the potential to go pretty fast, which means it might be a great day to go for RX+! Try that out if you think you'd finish the RX version in under 10 minutes.
Each round should be in the 4-5 minute range, if not faster.
Break up the pull ups early to avoid going to failure. Choose a variation you can do at least 5 reps at a time consistently.
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 air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
Modify by placing a target (med ball, stack of plates) behind you to any height that is comfortable and that you won't collapse onto.
For mountain climbers, start in a plank position. Keep your shoulders directly over or even slightly beyond the wrists and hips in line with the shoulders, knees and ankles. Draw your right knee into your chest without deviating from the plank position. Then, draw your left knee up as your right leg returns to its starting position. Each time a knee comes up is one rep.
If you prefer to do a 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
5 Rounds
10 Pull Ups
20 Air Squats
15 Cal Bike (Men) / 11 Cal Bike (Women)
OR
250 M Row
RX+ Men: 15 Pull Ups / 30 Air Squats
RX+ Women: 10 Pull Ups / 30 Air Squats
Strict Pull Up Option: 5-10 Strict Per Round
Score: Total Time
Goal: 12-17 Min
This one has the potential to go pretty fast, which means it might be a great day to go for RX+! Try that out if you think you'd finish the RX version in under 10 minutes.
Each round should be in the 4-5 minute range, if not faster.
Break up the pull ups early to avoid going to failure. Choose a variation you can do at least 5 reps at a time consistently.
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 air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
Modify by placing a target (med ball, stack of plates) behind you to any height that is comfortable and that you won't collapse onto.
For the bike/row, you're working with a minute or less. Adjust the calories/distance as needed to fit the time window.
TEAM VERSION
WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
WORKOUT
In Teams of 2 Complete:
2 Rounds
200 Meter Run (Together)
50 Pull Ups (Shared - 1 Person at a time)
400 Meter Run (Together)
100 Air Squats (Shared - 1 Person at a time)
RX + Men/Women: 75 Pull Ups per Round / 150 Air Squats per Round
Strict Pull Up Option: 35 Strict Pull Ups (Shared) Per Round
Score: Total Time
Goal: 18-25 Min
You and your partner will run together, then perform the pull ups and air squats one at a time. Break up the reps however you want, but you will perform a total of 25 pull ups and 50 air squats each per round.
This should go fairly fast. Choose a version of the pull up that you can do at least 5 reps at a time consistently.
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
Extend the window to 2 minutes for the 400m run.
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 air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
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.
MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry or step ups, Low Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Please see the Mama Modifications Movement Library for demos).