WEDNESDAY 10/14/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
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: HIPS 2.0, QUADS/IT BAND
* 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
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Run 400 Meters
20 KB/DB Swings
40 Mountain Climbers / Double Unders
RX Men: 40-55#
RX Women: 25-35#
RX+: Go Faster
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds+
This is a good mover today. Focus on a consistent pace of 4:30 or less per round. Mountain climbers are intended for this one but you can do double unders if you want.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run for any reason choose a sub that isn't too repetitive with the mountain climbers/double unders. Low step ups are a great option. Only choose hop overs/taps if you are not doing double unders.
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 mountain climbers, start in a plank position like the top of a push up. Hands just outside shoulders. Keep your belly tight. Bring one knee in toward the chest. Step or jump that foot back as the other knee comes up. Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep.
If you choose to do double unders instead of mountain climbers, choose a rep target you can complete in under a minute.
PROGRAM C
WARM UP
Running Warm Up
Full Body Simple Warm Up
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Row 500 Meters
or
Bike 30 Cal (Men) / 20 Cal (Women)
20 KB/DB Swings
40 Mountain Climbers / Double Unders
RX Men: 40-55#
RX Women: 25-35#
RX+: Go Faster
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds+
This is a good mover today. Focus on a consistent pace of 4:30 or less per round. Mountain climbers are intended for this one but you can do double unders if you want.
For the row/bike, you're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.
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 mountain climbers, start in a plank position like the top of a push up. Hands just outside shoulders. Keep your belly tight. Bring one knee in toward the chest. Step or jump that foot back as the other knee comes up. Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep.
If you choose to do double unders instead of mountain climbers, choose a rep target you can complete in under a minute.
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.
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!
MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).