SATURDAY 06/13/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
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: HIPS OR DECOMPRESSION SEQUENCE
* 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
Dumbbell Clean Warm Up
WORKOUT
6 Rounds (For Time)
8 Dumbbell Power Cleans
8 Dumbbell Thrusters
30 Double Unders
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+/ 40 Double Unders
RX+ Women: 35# DBs+ / 40 Double Unders
Score: Total Time
Goal: 8-12 Min
This is the official VETWOD workout #1! Make sure you visit vetwod.com for official standards if participating.
We are shooting for 60-90 second rounds here. Choose a load you can go nearly unbroken the whole way.
Pro tip: Do 7 power cleans then take a short break. Perform your 8th power clean as you set up for the thrusters!
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
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 45 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.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
WORKOUT
6 Rounds (For Time)
8 Power Cleans
8 Thrusters
30 Double Unders
RX Men: 95#
RX Women: 65#
RX+ Men: 115#+ / 40 Double Unders
RX+ Women: 75#+ / 40 Double Unders
Score: Total Time
Goal: 8-12 Min
This is the official VETWOD workout #1! Make sure you visit vetwod.com for official standards if participating.
We are shooting for 60-90 second rounds here. Choose a load you can go nearly unbroken the whole way.
Pro tip: Do 7 power cleans then take a short break. Perform your 8th power clean as you set up for the thrusters!
Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
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 45 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.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up
WORKOUT
6 Rounds (For Time)
10 Sandbag Power Cleans
10 Sandbag Thrusters
30 Double Unders / Sandbag Hop Overs
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 8-12 Min
We are shooting for 60-90 second rounds here. Choose a load or movement variation you can go nearly unbroken the whole way.
Pro tip: Do 7 power cleans then take a short break. Perform your 8th power clean as you set up for the thrusters!
For this movement, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
You could also do side to side sandbag thrusters with the bag on one shoulder. Lower the bag onto the opposite shoulder after completing each rep.
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 45 seconds each time. Consider lowering the reps to fit that time window or go with sandbag hop overs, skip overs, or double rep single unders.
TEAM VERSION
WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
WORKOUT
In Teams of 2 Complete
8 Rounds EACH:
Completed in You Go / I Go Fashion:
6 Barbell Power Cleans
6 Barbell Thrusters
20 Double Unders
So partner 1 does one full round - then partner 2 goes. Back and forth until you have BOTH completed 8 Rounds.
RX Men: 95#
RX Women: 65#
RX+ Men: 115# / 30 Double Unders
RX+ Women: 75# / 30 Double Unders
**Team version may also be completed with Dumbbell option from Program A or Sandbag Option from Program C.
Score: Total Time
Goal: 16-22 Min
You basically have a one to one work:rest ratio on this one. This means you can gun it when it's your turn. Set yourself up to go right into the thrusters after that 6th power clean. Set yourself up for roughly a round a minute.
Relax on the double unders!
Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
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.
POWER/SQUAT CLEANS - Upright Rows and Goblet Squats or is a great all around modification for this! You could also try less weight, starting from the hang or with the dumbbells between your legs. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.