WEDNESDAY 09/02/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HAMSTRINGS, 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
Pull Up Warm Up
Lower Body Dumbbell Warm Up
WORKOUT
This workout has 2 Parts and 2 Scores!
Part 1
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpee Pull Ups
8 Dumbbell Deadlifts
Rest 3 Min Before Part 2
RX Men: 40-50# Dumbbells
RX Women: 25-35# Dumbbells
RX+ Men/Women: 4 Burpee Pull Ups Each Time
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5 Rounds +
So you've got two 5 minute AMRAPs today separated by 3 minutes of rest. That means, you should be keeping the intensity pretty high. But of course, not at the expense of good technique!
The goal is a minute or less per round. The burpee pull ups should take 15-20 seconds which will give you enough time to knock out those deadlifts and power cleans.
For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
You may also modify to a burpee + jumping pull up or 3 Burpees + 3 ring/trx rows.
No pull up bar? Do dumbbell/bar facing burpees!
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
Part 2
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpee Pull Ups
6 Dumbbell Power Cleans
RX Men: 40-50# DBs
RX Women: 25-35# DBs
RX+ Men/Women: Increase to 4 Burpee Pull Ups per Round
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5 Rounds +
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
PROGRAM B
WARM UP
Pull Up Warm Up
Barbell Clean Warm Up
WORKOUT
This workout has 2 Parts and 2 Scores!
Part 1
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpee Pull Ups
6 Deadlifts
Rest 3 Min Before Part 2 (And change the weight)
The RX weight for this one has a wide range:
RX Men: 155-185#
RX Women: 105-125#
RX+ Men: 205-245# / 4 Burpee Pull Ups
RX+ Women: 135-155# / 4 Burpee Pull Ups
Score: Total Number of Completed Rounds + any Additional Reps
Goal: Go heavy today. Challenge yourself to a weight that getting more than 5 rounds will be a struggle. As always - only go as heavy as you can move safely.
So you've got two 5 minute AMRAPs today separated by 3 minutes of rest. That means, you should be keeping the intensity pretty high. But of course, not at the expense of good technique!
The goal is a minute or less per round. The burpee pull ups should take 15-20 seconds which will give you enough time to knock out those deadlifts and power cleans.
For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
You may also modify to a burpee + jumping pull up or 3 Burpees + 3 ring/trx rows.
No pull up bar? Do dumbbell/bar facing burpees!
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
Part 2 (You should use a lighter weight for this part)
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpee Pull Ups
5 Power Cleans
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135-155# / 4 Burpee Pull Ups
RX+ Women: 85-105# / 4 Burpee Pull Ups
Score: Total Number of Completed Rounds + any Additional Reps
Goal: Go heavy today. Challenge yourself to a weight that getting more than 5 rounds will be a struggle. As always - only go as heavy as you can move safely.
These definitely don't have to be unbroken reps, but you should go lighter than with the deadlifts.
Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
PROGRAM C
WARM UP
Pull Up Warm Up
Barbell Clean Warm Up
WORKOUT
This workout has 2 Parts and 2 Scores!
Part 1
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
2 Burpee Muscle Ups (Bar or Ring)
6 Deadlifts
Rest 3 Min Before Part 2 (And change the weight)
The RX weight for this one has a wide range:
RX Men: 155-185#
RX Women: 105-125#
RX+ Men: 205-245# / 3 Burpee Muscle Ups
RX+ Women: 135-155# / 3 Burpee Muscle Ups
**Can also do this version with the dumbbell options from Program A
Score: Total Number of Completed Rounds + any Additional Reps
Goal: Go heavy today. Challenge yourself to a weight that getting more than 5 rounds will be a struggle. As always - only go as heavy as you can move safely.
So you've got two 5 minute AMRAPs today separated by 3 minutes of rest. That means, you should be keeping the intensity pretty high. But of course, not at the expense of good technique!
The goal is a minute or less per round. The burpee muscle ups should take 15-20 seconds which will give you enough time to knock out those deadlifts and power cleans.
For the burpee muscle up, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform bar muscle up.
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with a jumping version to practice the transition from the pull up into the dip.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
Part 2 (You should use a lighter weight for this part)
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
2 Burpee Muscle Ups
5 Power Cleans
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 205-245# / 3 Burpee Muscle Ups
RX+ Women: 135-155# / 3 Burpee Muscle Ups
**Can also do this version with the dumbbell options from Program A
Score: Total Number of Completed Rounds + any Additional Reps
Goal: Go heavy today. Challenge yourself to a weight that getting more than 5 rounds will be a struggle. As always - only go as heavy as you can move safely.
These definitely don't have to be unbroken reps, but you should go lighter than with the deadlifts.
Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet March, Glute Bridges, Sumo Deadlift High Pull
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.