SATURDAY 07/18/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: QUADS/IT BAND, SCIATICA/PIRIFORMIS
* 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
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Reps as Possible)
In a 3 Min Window Complete:
Run 400 Meters
Max Reps Dumbbell Step Up Overs
NO REST BETWEEN ROUNDS!
As soon as the 3 min window is up - go right into the next round
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
**A separate RX+ Option would be to still use the lighter dumbbells and wear a weight vest
**Because Program C is Row/Bike - if you want to use your sandbag for the step up overs in this workout - put your score here and note "sandbag" in comments.
Score: Total Reps of Step Up Overs ONLY
Goal: 60-80+ Reps
To hit the goal, you'll need to get 15-20 step up overs per round. If you hustle, and choose the appropriate weight and step height, you can do this in about a minute. You may also need to adjust the running distance to give enough time pick up your weight and get after those step up overs!
For the 400m run, it should be 2 minutes or less. 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, Mtn Climbers or toe taps to a low target. You could also do low step ups, but only if you are subbing the step up overs with lunges.
For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
PROGRAM B
WARM UP
Running Warm Up
Full Body Simple Warm Up
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Reps as Possible)
In a 3 Min Window Complete:
Run 400 Meters
Max Reps Barbell Back Rack Step Ups
NO REST BETWEEN ROUNDS!
As soon as the 3 min window is up - go right into the next round
RX Men: 75#
RX Women: 55#
RX+ Men: 95#
RX+ Women: 65#
**May also do reverse lunges if a step up is not an option or you aren't comfortable doing them with a barbell.
Score: Total Reps of Step Up Overs ONLY
Goal: 60-80+ Reps
To hit the goal, you'll need to get 15-20 step ups per round. If you hustle and choose the appropriate weight and step height, you can do this in about a minute. You may also need to adjust the running distance to give enough time pick up your weight and get after those step ups!
For the 400m run, it should be 2 minutes or less. 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, Mtn Climbers or toe taps to a low target. You could also do low step ups, but only if you are subbing the step up overs with lunges.
For the step ups you will have the barbell on your back. Height for step up should be something that allows you to keep your chest up as you step. Too high and you will have to lean too far forward! If you can do 22-24" for the men and 18-20" for the women, awesome. Otherwise, lower the height of the box.
Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep.
You can also sub back rack lunges.
PROGRAM C
WARM UP
Running Warm Up
Full Body Simple Warm Up
WORKOUT
4 Rounds
Each Round is a 3 Min AMRAP
(As Many Reps as Possible)
In a 3 Min Window Complete:
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
Max Reps Dumbbell Step Up Overs
NO REST BETWEEN ROUNDS!
As soon as the 3 min window is up - go right into the next round
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
**You could also use your sandbag with this version.
**You could also use the barbell step up option from Program B with this version.
Score: Total Reps of Step Up Overs ONLY
Goal: 60-80+ Reps
To hit the goal, you'll need to get 15-20 step up overs per round. If you hustle, and choose the appropriate weight and step height, you can do this in about a minute. You may also need to adjust the distance/calories to give enough time pick up your weight and get after those step up overs!
For the row/bike, it should be 2 minutes or less. Shorten the distance/calories as needed to fit the time window.
For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
TEAM VERSION
WARM UP
Running Warm Up
Full Body Simple Warm Up
WORKOUT
4 Rounds (EACH)
Person 1: Run 400 Meters
Person 2: Max Reps Dumbbell Step Up Over
then SWITCH
Person 1: Max Reps Dumbbell Step Up Over
Person 2: Run 400 Meters
NO REST BETWEEN ROUNDS!
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
**A separate RX+ Option would be to still use the lighter dumbbells and wear a weight vest
**You can also use your sandbags for step up overs or you can do barbell back rack step ups.
**You can also use the row/bike options from Program C.
Score: Total Reps of Step Up Overs from Both Teammates Combined!
Goal: 150-200 Reps
To hit the goal, you'll need to get 18-25 step up overs per round. The goal per person is higher on this version because you are not necessarily limited to 3 minutes. But, if your partner is super fast, you may get less reps, that's okay!
Remember, both you and your partner are working at the same time, just on opposite movements.
For the 400m run, it should be 2 minutes or less. 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, Mtn Climbers or toe taps to a low target. You could also do low step ups, but only if you are subbing the step up overs with lunges.
For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
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.
DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level, you could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat