FRIDAY 07/31/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
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: MORNING COFFEE, PIGEON STRETCH
POST: HAMSTRINGS, 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
Every 4 Min for 6 Rounds
(24 Min Total)
100 Meter Farmer Carry
10 DB Step Up Over
200 Meter Run
Rest remainder of 4 min each time
RX Men: 40-55# DBs/KBs
RX Women: 25-35# DBs/KBs
RX+ Men/Women: Every 3 Min for 8 Rounds
Idea Box(Step Up/Over Height):
Men: 22-24"
Women: 18-20"
Score: Slowest Round ONLY
Goal: 2:30-3:30
Make sure you are set up to finish within the goal window. If you can't make it under 3:30 in the first round - ditch the weight for the step up over or lower to one dumbbell.
For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
Switch to a low step up or lunges holding the DBs by your sides if you need to.
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, but only if you are not subbing lunges for the carries at the beginning!
Feel free to lower the weight all of the way down to nothing if you need to!
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.
PROGRAM B
WARM UP
Running Warm Up
Full Body Simple Warm Up
WORKOUT
Every 4 Min for 6 Rounds
(24 Min Total)
100 Meter Plate/Sandbag Hug Carry
10 Plate Hug or Sandbag Step Up Overs
200 Meter Run
Rest remainder of 4 min each time
RX Men: 45# Plate / 50-70# Sandbag
RX Women: 25-35# Plate / 25-45# Sandbag
RX+ Men/Women: Every 3 Min for 8 Rounds
Idea Box(Step Up/Over Height):
Men: 22-24"
Women: 18-20"
**You could also use a loaded bar on the back for barbell step ups (not over).
Men: 75-95# Women: 55-65#
Score: Slowest Round ONLY
Goal: 2:30-3:30
Make sure you are set up to finish within the goal window. If you can't make it under 3:30 in the first round - ditch the weight for the step up over or lower to one dumbbell.
For the bear hug/plate carry, hold the bag or plate against your chest with your arms wrapped around it. Keep your belly tight as you walk. Avoid leaning back, stand up tall. Draw your elbows back alongside your ribcage to keep the bag close to your body.
This should take about a minute. If you need to, switch to a minute of low step ups or lunges holding the object in the 'bear hug' position.
For the sandbag step-up and overs. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to one shoulder, or pop over the head and use the back rack.
Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down the other side. Alternate legs each rep.
If you need to modify these to regular step ups, go for it. And if you have nothing to step onto, switch to lunges but not if you are subbing lunges for the carry!
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.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
Every 4 Min for 6 Rounds
(24 Min Total)
100 Meter Farmer Carry
10 DB Step Up Over
250 Meter Row
or
15 Cal Bike Men / 11 Cal Bike Women
Rest remainder of 4 min each time
RX Men: 40-55# DBs/KBs
RX Women: 25-35# DBs/KBs
RX+ Men/Women: Every 3 Min for 8 Rounds
Idea Box(Step Up/Over Height):
Men: 22-24"
Women: 18-20"
**Can also do the sandbag/plate options with the bike row in this version as well!
Score: Slowest Round ONLY
Goal: 2:30-3:30
Make sure you are set up to finish within the goal window. If you can't make it under 3:30 in the first round - ditch the weight for the step up over or lower to one dumbbell.
For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
Switch to a low step up or lunges holding the DBs by your sides if you need to.
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, but only if you are not subbing lunges for the carries at the beginning!
Feel free to lower the weight all of the way down to nothing if you need to!
For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
STEP UPS/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
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.
MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).