THURSDAY 08/20/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
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): ENDURANCE - SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SI JOINT RELEASE, HIPS
* 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
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Dumbbell Step Up Overs
Run 200 Meters
RX Men: 40#DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
**Could also use a sandbag with this version since Prog C is Row/Bike
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less.
For the 200m run, you're working with a minute or less. Each 100m counts as 2 reps, 1 for the way out and 1 for the way back. 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.
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 use a single DB/KB or 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
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Barbell Step Ups
Run 200 Meters
RX Men: 75#
RX Women: 55#
RX+ Men: 95#
RX+ Women: 65#
**Could also use a sandbag with this version since Prog C is Row/Bike
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less.
For the 200m run, you're working with a minute or less. Each 100m counts as 2 reps, 1 for the way out and 1 for the way back. 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.
For the step ups you will have the barbell on your back. (Use a front rack if that feels better)
Remember these are step ups not overs!
Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.
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. So for a set of 12 you end up doing 6 per side.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Lower Body Dumbbell Warm Up
WORKOUT
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
12 Dumbbell Step Up Overs
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
RX Men: 40#DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
**Could also use a sandbag or a barbell with this version
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
You are shooting for 1:40-2:30 per round on this one. Choose a load and step height that you can complete 12 reps in a minute or less.
For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window. Count this as 2 reps, 1 for the first 125m or 8 cal and 1 for the second half.
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 use a single DB/KB or lower the weight all of the way down to nothing if you need to!
DB STEP UPS/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.