SATURDAY 07/04/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: COOL DOWN FLOW 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
Running Warm Up
Full Body Simple Warm Up
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
6 Man Makers
Man Maker = Push up with hands on dumbbells + Renegade Row Right + Renegade Row Left + Jump or Step Feet in + Squat Clean into a Thruster.
RX Men: 40# DBs
RX Women: 25# DBs
RX+: Do more rounds
We don't think it's necessary to go heavier. We would rather see you move faster.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-12 Rounds+
Choose a load on the manmakers you can complete 6 reps in about 1:30 or less. Definitely under 2:00 every time.
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 man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.
Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.
Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.
Since there is no SHIFT today, you can do this movement with a single dumbbell or even just sub with burpees.
With a single dumbbell, do a push up + row right + row left then stand up with both hands on the dumbbell (one hand on each head). Lower into a squat as you bring the DB to your shoulders. Stand up all the way and press overhead.
PROGRAM B
WARM UP
Running Warm Up
Full Body Simple Warm Up
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
6 Barbell Man Makers
Barbell Man Maker = Deadlift + Bent Over Row + Hang Squat Clean into a Thruster
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115#+
RX+ Women: 75#+
Make sure if you choose the RX+ weight you will still be able to hit the goal times!
You may also do Program C (bike/row) with the barbell option. Just note it in the comments when you log your score.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-12 Rounds+
Choose a load on the manmakers you can complete 6 reps in about 1:30 or less. Definitely under 2:00 every time.
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.
1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER
For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top.
Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.
Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.
Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
6 Man Makers
Man Maker = Push up with hands on dumbbells + Renegade Row Right + Renegade Row Left + Jump or Step Feet in + Squat Clean into a Thruster.
RX Men: 40# DBs
RX Women: 25# DBs
RX+: Do more rounds
You may also do the barbell Man Maker option you will find in Program B for this version.
We don't think it's necessary to go heavier. We would rather see you move faster.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-12 Rounds +
Choose a load on the manmakers you can complete 6 reps in about 1:30 or less. Definitely under 2:00 every time.
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 man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.
Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.
Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.
Since there is no SHIFT today, you can do this movement with a single dumbbell or even just sub with burpees.
With a single dumbbell, do a push up + row right + row left then stand up with both hands on the dumbbell (one hand on each head). Lower into a squat as you bring the DB to your shoulders. Stand up all the way and press overhead.
TEAM VERSION
WARM UP
Running Warm Up
Full Body Simple Warm Up
WORKOUT
In Teams of 2 Complete:
20 Min AMRAP
(As Many Reps as Possible in 20 Min)
Partner 1: Run 200 Meters
While
Partner 2: Max Reps Man Makers
Then Switch.
Keep switching back and forth to get as many Man Makers as possible in 20 min.
Man Maker = Push up with hands on dumbbells + Renegade Row Right + Renegade Row Left + Jump or Step Feet in + Squat Clean into a Thruster.
RX Men: 40# DBs
RX Women: 25# DBs
RX+: Do more rounds
We don't think it's necessary to go heavier. We would rather see you move faster.
Score: Total Number of Man Maker Reps from both teammates COMBINED!
Goal: 80-110 Reps+
You'll have roughly a minute to work on manmakers each round. Set yourself up so you can get 4-6 reps per round.
You can also do the bike row options with this version.
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 man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.
Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.
Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.
Since there is no SHIFT today, you can do this movement with a single dumbbell or even just sub with burpees.
With a single dumbbell, do a push up + row right + row left then stand up with both hands on the dumbbell (one hand on each head). Lower into a squat as you bring the DB to your shoulders. Stand up all the way and press overhead.
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.
MAN MAKERS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!