FRIDAY 09/25/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG 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
Jump Rope Warm Up
Upper Body Dumbbell Warm Up
WORKOUT
5 Rounds
40 Double Unders
20 Push Ups
15 Bent Over Rows
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50 Double Unders/ 30 Push ups / 50 # DBs
RX+ Women: 50 Double Unders / 30 Push Ups / 35# DBs
Score: Total Time
Goal: 15-22 Min
If the first round takes more than 4 minutes, modify something. Choose a push up variation you can complete do at least 5 at a time, they shouldn't take more than 1:00-1:20. You can lower the push up reps if you need to.
Choose a load on the bent over rows you can also complete in about a minute, or max 3 sets.
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 push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
PROGRAM B
WARM UP
Jump Rope Warm Up
Pull Up Warm Up
WORKOUT
5 Rounds
40 Double Unders
20 Push Ups
15 Bent Over Rows
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 50 Double Unders/ 30 Push ups / 115#
RX+ Women: 50 Double Unders / 30 Push Ups / 75#
Score: Total Time
Goal: 15-22 Min
If the first round takes more than 4 minutes, modify something. Choose a push up variation you can complete do at least 5 at a time, they shouldn't take more than 1:00-1:20. You can lower the push up reps if you need to.
Choose a load on the bent over rows you can also complete in about a minute, or max 3 sets.
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 push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
PROGRAM C
WARM UP
Jump Rope Warm Up
Upper Body Dumbbell Warm Up
WORKOUT
5 Rounds
40 Double Unders / Sandbag Hop Overs
20 Push Ups
15 Sandbag Bent Over Slams
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 50 Double Unders/Hop Overs - 30 Push Ups Each Round
Score: Total Time
Goal: 15-22 Min
If the first round takes more than 4 minutes, modify something. Choose a push up variation you can complete do at least 5 at a time, they shouldn't take more than 1:00-1:20. You can lower the push up reps if you need to.
The slams should also take about a minute. Be aggressive but remember you've got 75 of those bad boys!
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 push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.
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.
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.