TUESDAY 09/01/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): 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
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: QUADS/IT BAND, PIGEON STRETCH
* 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
Squat Warm Up
Jump Rope Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders / DB Hop Overs
12 Dumbbell Squats
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs+ / 40 Double Unders
RX+ Women: 35# DBs+ / 40 Double Unders
Goal: 7+ Rounds
You are shooting for about 1:40 or less per round on this one. Choose a load on the squats you can go unbroken the whole way. It should feel moderately light at first. Don't worry, it will get very challenging if you pace this one correctly!
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.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
PROGRAM B
WARM UP
Squat Warm Up
Jump Rope Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders / DB Hop Overs
9 Back Squats
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135-155# / 40 Double Unders
RX+ Women: 85-105# / 40 Double Unders
Goal: 6+ Rounds
You are shooting for about 1:40 or less per round on this one. Choose a load on the squats you can go unbroken the whole way. It should feel pretty moderate at first. Think about a load you could bang out like 20 unbroken reps when fresh if you wanted to. Don't worry, it will get very challenging if you pace this one correctly!
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.
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
PROGRAM C
WARM UP
Squat Warm Up
Jump Rope Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Double Unders / Sandbag Hop Overs
12 Sandbag Back Squats
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men / Women: 40 Double Unders or Hop Overs Per Round
Goal: 7+ Rounds
You are shooting for about 1:40 or less per round on this one. Choose a load on the squats (if possible) you can go unbroken the whole way. It should feel moderately light at first. Don't worry, it will get very challenging if you pace this one correctly!
For heavier bags, you may consider dropping the reps to 9 each round to stay on pace with the goal.
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.
For the squats, the sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
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.
DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.