TUESDAY 10/27/2020
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
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: CALVES/ANKLES, POSTERIOR CHAIN RELEASE
* 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
Pull Up Warm Up
Dumbbell Clean Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Toes to Bar / Weighted Sit Up
12 Dumbbell Deadlift
24 Double Unders/ DB Hop Overs
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 9 Toes to Bar
RX+ Women: 35# DBs / 9 Toes to Bar
Deadlift Option: Swap to 12 Alternating Single Leg Deadlifts
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds
Each round should take around 1:10-1:35. If you have lighter dumbbells and want to go heavier, try the single leg deadlifts. This will challenge your balance as well and after a couple rounds, they should feel pretty solid!
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, or just prefer to do weighted sit ups, go for it.
Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, sub with eye level KB/DB swings, ball slams or check the Mama Mods on Members-Only for more options.
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!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in roughly 30-40 seconds or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
PROGRAM B
WARM UP
Jump Rope Warm Up
Pull Up Warm Up
Barbell Clean Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Toes to Bar / Weighted Sit Up
12 Deadlift
24 Double Unders/ DB Hop Overs
RX Men: 115-135#
RX Women: 75-95#
RX+ Men: 165#+ / 9 Toes to Bar
RX+ Women: 105#+ / 9 Toes to Bar
Weighted sit up weight:
Men: 20-30#
Women: 12-20#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds
Choose a load on the deadlifts you can go unbroken most of not all the way. You'll want to keep a pace of 1:10-1:35 per round.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, or just prefer to do weighted sit ups, go for it.
Or, modify to V-Ups, Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, sub with eye level KB/DB swings, ball slams or check the Mama Mods on Members-Only for more options.
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.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in roughly 30-40 seconds or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
PROGRAM C
WARM UP
Jump Rope Warm Up
Pull Up Warm Up
Dumbbell Clean Warm Up
WORKOUT
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Toes to Bar /Supine Sandbag Toe Touches
9 Sandbag Over Shoulder
24 Double Unders/ Sandbag Hop Overs
Suggested Sandbag Loading:
Men: 50-100#
Women: 25-70#
**Raise or lower sandbag over shoulder reps based on weight of bag and goal score.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds
Choose a number of "over the shoulder" reps you can complete in :40 or less each time. Each round should take around 1:10-1:35.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, or just prefer to do sandbag toe touches, go for it.
Or, modify to V-Ups, Knee-Ups, weighted sit ups or regular sit-ups if you need to!
Mamas, sub with eye level KB/DB swings, ball slams or check the Mama Mods on Members-Only for more options.
For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
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 roughly 30 seconds or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
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.
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.
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)