WEDNESDAY 07/08/2020

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): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, CALVES/ANKLES

* 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*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

3 Rounds
50 KB/DB Swings
Run 400 Meters

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

If you only have a lighter set of dumbbells - don't worry!  Use what you've got!

RX+ - go faster.

Score: Total Time
Goal: 10-15 Min

Set yourself up for 3:30-5 minute rounds. Choose a load on the swings that you can complete all 50 reps in 2-3 sets. Push the pace on the run!

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 bell weightless and then (keeping the belly tight) guide the weight all 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 by swinging to shoulder or eye level if that feels more comfortable on the shoulders.

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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

3 Rounds (For Time)
50 KB/DB Swings
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

If you only have a lighter set of dumbbells - don't worry! Use what you've got!

RX+ - go faster.

Score: Total Time
Goal: 10-15 Min

Set yourself up for 3:30-5 minute rounds. Choose a load on the swings that you can complete all 50 reps in 2-3 sets. Push the pace on the bike/row!

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 bell weightless and then (keeping the belly tight) guide the weight all 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 by swinging to shoulder or eye level if that feels more comfortable on the shoulders.

For the bike/row, you're working with 2:00-2:30. Shorten the calories/distance as needed to fit the time window.

MAMA MODIFICATIONS

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!

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.