TUESDAY 07/28/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: SHOULDER FLOW, CHEST OPENER
* 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
Jump Rope Warm Up
WORKOUT
10 Rounds (For Time)
8 Push Up + Renegade Rows
20 Double Unders/Dumbbell Hop Overs
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs /30 Doubles/Hop Overs
RX+ Women: 35# DBs / 30 Doubles/Hop Overs
Score: Total Time
Goal: 15-20 Min
For this workout the renegade row WILL include a push up each time. We have had workouts in the past without it - but we DO want to see the push up!!
So each rep of the renegade row will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row the dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep. Definitely find a weight that will allow you to get at least one round done every 90 seconds to 2 min.
For the double unders - we REALLY want you to keep moving this time. So if you need to lower the number to 15 - do that. If 15 will still be broken a lot (because you are new to double unders) then switch to hop overs for this workout. Both options are considered RX for this.
For the hop overs make sure you find something you are comfortable clearing. If your dumbbell feels too high it could literally be as simple as a chalk line on the ground.
PROGRAM B
WARM UP
Full Body Simple Warm Up
Jump Rope Warm Up
WORKOUT
10 Rounds (For Time)
8 Bench Press/Deficit Push Ups
8 Bent Over Rows
20 Double Unders/Barbell Hop Overs
RX Men: 115#
RX Women: 75#
RX+ Men: 135# + / 30 Doubles/Hop Overs
RX+ Women: 95# + /30 Doubles/Hop Overs
Score: Total Time
Goal: 15-20 Min
For this workout you can choose between bench and deficit push up. If you have a bench and 2 bars - go for it. If not. Use the bar for the bent over rows and create a deficit push up with about 3-4 inches. (on plates or whatever you can)
For either of those we want to see full range of motion. Touch the chest at the bottom, lock out completely at the top. We want a weight or push up that you can do in 1-2 sets each time. If you need to go to the knees for the push ups - do that!
For the bent over row you will deadlift the bar to mid shin. There should be a slight bend in the knee. Bar should be against the body. Chest is up. Back is flat. Arms are straight. Belly tight. Heels down. From this position you will pull the bar TO the body by pulling the elbows back. Touch the bar to the body, then lower back to straight arms.
Weight should allow you to do these in 1-2 sets max each time.
For the double unders - we REALLY want you to keep moving this time. So if you need to lower the number to 15 - do that. If 15 will still be broken a lot (because you are new to double unders) then switch to hop overs for this workout. Both options are considered RX for this.
For the hop overs make sure you find something you are comfortable clearing. If your dumbbell feels too high it could literally be as simple as a chalk line on the ground.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Jump Rope Warm Up
WORKOUT
10 Rounds (For Time)
12 Sandbag Push Up + Drag
20 Double Unders / Sandbag Hop Overs
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+: 30 Double Unders/ Hop Overs each time
Score: Total Time
Goal: 15-20 Min
You'll want to set yourself up to keep a pace of 1:30-2:00 rounds. This gives about a minute or so for the push up + drags. You can definitely break them up early and still stay on pace while preventing going to failure in the later rounds. Just keep the breaks short!
For the push up and lateral drag, start in a plank position with your bag just outside your right hand. Do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
For the double unders - we REALLY want you to keep moving this time. So if you need to lower the number to 15 - do that. If 15 will still be broken a lot (because you are new to double unders) then switch to hop overs for this workout. Both options are considered RX for this.
For the hop overs make sure you find something you are comfortable clearing. If your sandbag feels too high, use a dumbbell or it could literally be as simple as a chalk line on the ground.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
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.
HOP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.