FRIDAY 07/17/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: CALVES/ANKLES, SHOULDER 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
Full Body Simple Warm Up
WORKOUT
7 Rounds (For Time)
30 Double Unders
10 Bent Over Rows
3 Wall Walks
RX Men: 40-50# DBs
RX Women: 25-35# DBs
RX+ Men/Women: 40 Double Unders each time / 4 Wall Walks each time
Score: Total Time
Goal: 14-18 Min
Shoot for 2:00-2:30 rounds. Break up the bent over rows early to avoid going to failure, but they should take about 30-40 seconds.
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 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
Modify by using a single dumbbell, holding it by each head.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box, 12 push up + tap tap or 12 alternating single arm shoulder presses, 6 per arm.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
7 Rounds (For Time)
30 Double Unders
10 Bent Over Rows
3 Wall Walks
RX Men: 95-115#
RX Women: 65-85#
RX+ Men/Women: 40 Double Unders each time / 4 Wall Walks each time
Score: Total Time
Goal: 14-18 Min
Shoot for 2:00-2:30 rounds. Break up the bent over rows early to avoid going to failure, but they should take about 30-40 seconds.
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 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box, 12 push up + tap tap or 12 alternating single arm shoulder presses, 6 per arm.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
7 Rounds (For Time)
30 Double Unders
10 Bent Over Rows
7 Handstand Push Ups
RX Men: 95-115#
RX Women: 65-85#
RX+ Men/Women: 40 Double Unders each time / Handstand Push ups should be strict
**Can also do the bent over rows with the dumbbell loads from Program A
Score: Total Time
Goal: 14-18 Min
Shoot for 2:00-2:30 rounds. If you want to practice handstand push ups but 7 will take more than a minute, lower the reps. Break up the bent over rows early to avoid going to failure, but they should take about 30-40 seconds.
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 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping.
Use a pad for your head but don't get sloppy. Control your descent down and lock out your arms at the top!
Modify this by doing pike presses with your feet on a box.
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps
INCHWORMS - If you notice any coning while performing Inchworms sub: BEAR CRAWLS, Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up + 8 Shoulder Taps, Floor Press, Dumbbell Windmill (See Mama Modifications Movement Library for Demos)