TUESDAY 06/09/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
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): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, QUADS/IT BAND
* 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
Running Warm Up
Squat Warm Up
WORKOUT
Every 4 Minutes for 20 Minutes (5 Rounds Total)
20 Dumbbell Squats
400m Run
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50#+ DBs
RX+ Women: 35#+ DBs
2 SCORES!!
Score #1: FASTEST ROUND
Score #2: SLOWEST ROUND
Goal: Both Under 3:15-3:30
GO ALL OUT! Can you keep all 5 Rounds under 3 min?
The idea on this one is to perform the squats unbroken, then complete the run as fast as you can. Expect your times to fall off a bit, we want you to really push in every round.
Choose a load you can do 20 reps of pretty comfortably.
Make sure you rest until the next 4 minute interval each time.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
You can also hold a single dumbbell to your chest and perform goblet squats if you need to go lighter.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For Time
Slowest Round Score Here!
PROGRAM B
WARM UP
Running Warm Up
Squat Warm Up
WORKOUT
Every 4 Minutes for 20 Minutes
(5 Rounds Total)
15 Back Squats
400m Run
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135#+
RX+ Women: 95#+
2 Scores for this one.
Score #1: Fastest Round.
Score #2: Slowest Round.
Goal: All Rounds Under 3:15-3:30
Go all out!!!
The idea on this one is to perform the squats unbroken, then complete the run as fast as you can. Expect your times to fall off a bit, we want you to really push in every round.
Choose a load you can do 15 reps of pretty comfortably.
Make sure you rest until the next 4 minute interval each time.
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For Time
Slowest Round Score Here!
PROGRAM C
WARM UP
Running Warm Up
Squat Warm Up
WORKOUT
Every 4 Minutes for 20 Minutes
(5 Rounds Total)
15 Back Squats
500 Meter Row
or
30 Cal Bike (Men) / 22 Cal Bike (Women)
RX Men: 95-115# / 40# DBs (20 Reps)
RX Women: 65-75# / 25# DBs (20 Reps)
RX+ Men: 135#+ / 50# DBs (20 Reps)
RX+ Women: 95#+ / 35# DBs (20 Reps)
2 Scores for this one.
Score #1: Fastest Round.
Score #2: Slowest Round.
Goal: All Rounds Under 3:15-3:30
Go all out!!!
The idea on this one is to perform the squats unbroken, then complete the bike/row as fast as you can. Expect your times to fall off a bit, we want you to really push in every round.
Choose a load you can do 15 reps of pretty comfortably.
Make sure you rest until the next 4 minute interval each time.
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
If working with dumbbells, know that you can switch to a single DB held to the chest for goblet squats if you need to go lighter.
For the bike/row, you're working with 2:00-2:30. Shorten the calories/distance as needed to fit the time window.
If your bike does not track calories, use whatever distance you get in 2 minutes in the first round as your target for the remaining rounds.
For Time
Slowest Round Score Here!
DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target, lighter weight, or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. See the Mama Mods Movement Library for a demo video.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.