FRIDAY 06/12/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT - 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: POSTERIOR CHAIN RELEASE, 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
Running Warm Up
Full Body Simple Warm Up
WORKOUT
Every 90 Seconds for 8 Total Rounds:
(This will be exactly 12 min)
Run 200 Meters
Max KB Swings
So at 0:00 when the clock starts - you run 200 meters and then do as many KB/DB swings as possible until the clock hits 90 seconds.
To help you out - here are the intervals.
0:00
1:30
3:00
4:30
6:00
7:30
9:00
10:30
12:00
RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB
If you want to go heavier that's ok - but only if you will still hit the goal numbers! No RX+ so just note in comments if you use a heavier weight.
Score: Total KB/DB Swings
Goal: 80-120+ Reps (That is roughly 10-15 swings or more per round)
**Choose a run distance that you can sustain in 1 min or less. For many of you the means making the run shorter! And that's ok!!! We are looking for roughly 30 seconds of swings! Lose the EGO or just run faster!!
Make sure you are set up to complete at least 9 swings every round. We want you to have at least 30 seconds each round to do this so you may have to shorten the distance!
Keep a running count of the number of swings you've completed.
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.
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!
Modify with a Russian style swing to shoulder or eye level.
PROGRAM C
WARM UP
Running Warm Up
Full Body Simple Warm Up
WORKOUT
Every 90 Seconds for 8 Total Rounds:
(This will be exactly 12 min)
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max KB/DB Swings
So at 0:00 when the clock starts - you row or bike and then complete as many KB/DB swings as possible until the clock hits 90 seconds.
To help you out - here are the intervals.
0:00
1:30
3:00
4:30
6:00
7:30
9:00
10:30
12:00
RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB
If you want to go heavier that's ok - but only if you will still hit the goal numbers! No RX+ so just note in comments if you use a heavier weight.
Score: Total KB/DB Swings
Goal: 80-120+ Reps (That is roughly 10-15 swings or more per round)
**Choose a row/bike distance that you can sustain in 1 min or less. For many of you the means making the it shorter! And that's ok!!! We are looking for roughly 30 seconds of swings! Lose the EGO or just row or bike faster!!
Make sure you are set up to complete at least 9 swings every round. We want you to have at least 30 seconds each round to do this so you may have to shorten the rowing distance or reduce the bike calories!
Keep a running count of the number of swings you've completed.
For the bike/row, you're working with a minute or less. Shorten the calories/distance as needed to fit the time window.
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!
Modify with a Russian style swing to shoulder or eye level.
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.
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!