SATURDAY 10/03/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
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, THORACIC SPINE RELEASE
POST: QUADS/IT BAND, COOL DOWN FLOW
* 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
Jump Rope Warm Up
Total Body Dumbbell Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
100 Meter Overhead Carry Right Arm
100 Meter Overhead Carry Left Arm
25 KB/DB Swings
200 Meter Run / 50 Double Unders
RX Men: 40-50# KB/DB
RX Women: 25-35# KB/DB
RX+ Men/Women: Wear a Weight Vest
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds
To hit the goal you'll need to set a pace for 3:00-4:30 per round. The carry should take no more than 2 minutes. This gives you about a minute each for the swings and run or double unders. Choose a load on the swings you can complete all 25 reps in at most 3 sets.
For the overhead carry, hold one dumbbell overhead with the arm locked out and bicep by the ear. Keep your belly tight and chest up. Avoid sinking into one side of your body. At the 100m mark, switch hands and walk back with the dumbbell overhead in the other hand.
If you can't walk for distance for any reason, sub with an overhead march in place or do super low step ups.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.
Or you can choose to do 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 about 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, mountain climbers or double rep single unders.
PROGRAM B
WARM UP
Running Warm Up
Jump Rope Warm Up
Total Body Dumbbell Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
200 Meter Plate Overhead Carry
25 KB/DB Swings
200 Meter Run / 50 Double Unders
RX Men: 45# Plate - 40-50# KB/DB
RX Women: 25# Plate - 25-35# KB/DB
RX+ Men/Women: Wear a Weight Vest
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds
To hit the goal you'll need to set a pace for 3:00-4:30 per round. The carry should take no more than 2 minutes. This gives you about a minute each for the swings and run or double unders. Choose a load on the swings you can complete all 25 reps in at most 3 sets.
For the overhead carry, hold a plate overhead with the arms locked out and biceps by the ear. Keep your belly tight and chest up. Avoid arching your back. If you can't walk for distance for any reason, sub with an overhead march in place or do super low step ups. You could also sub with a bear hug plate carry.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.
Or you can choose to do 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 about 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, mountain climbers or double rep single unders.
PROGRAM C
WARM UP
Running Warm Up
Total Body Dumbbell Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
100 Meter Overhead Carry Right Arm
100 Meter Overhead Carry Left Arm
25 KB/DB Swings
Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
RX Men: 40-50# KB/DB
RX Women: 25-35# KB/DB
RX+ Men/Women: Wear a Weight Vest
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds
To hit the goal you'll need to set a pace for 3:00-4:30 per round. The carry should take no more than 2 minutes. This gives you about a minute each for the swings and bike/row. Choose a load on the swings you can complete all 25 reps in at most 3 sets.
For the overhead carry, hold one dumbbell overhead with the arm locked out and bicep by the ear. Keep your belly tight and chest up. Avoid sinking into one side of your body. At the 100m mark, switch hands and walk back with the dumbbell overhead in the other hand.
If you can't walk for distance for any reason, sub with an overhead march in place or do super low step ups.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
TEAM VERSION
WARM UP
Running Warm Up
Jump Rope Warm Up
Total Body Dumbbell Warm Up
WORKOUT
In Teams of 2 Complete:
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
100 Meter Overhead Carry Right Arm (Each/Together)
100 Meter Overhead Carry Left Arm (Each/Together)
then
Partner 1: 25 KB/DB Swings
Partner 2: 200 Meter Run / 50 Double Unders
then
Partner 1: 200 Meter Run/50 Double Unders
Partner 2: 25 KB/DB Swings
ALL of that is 1 Round. Complete as Many Rounds as Possible in 20 Min.
RX Men: 40-50# KB/DB
RX Women: 25-35# KB/DB
RX+ Men/Women: Wear a Weight Vest
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds
To hit the goal you'll need to set a pace for 3:30-5:00 per round.
Remember you and your partner do the carries at the same time. Then you do swings while your partner runs or does double unders. Once you've both finished, switch and complete the other movement before heading back out on the next carry together.
The carry should take no more than 2 minutes. This gives you about a minute each for the swings and run or double unders. Choose a load on the swings you can complete all 25 reps in at most 3 sets.
For the overhead carry, hold one dumbbell overhead with the arm locked out and bicep by the ear. Keep your belly tight and chest up. Avoid sinking into one side of your body. At the 100m mark, switch hands and walk back with the dumbbell overhead in the other hand.
If you can't walk for distance for any reason, sub with an overhead march in place or do super low step ups.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.
Or you can choose to do double unders.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in about 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, mountain climbers or double rep single unders.
KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!
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.