THURSDAY 11/05/2020
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): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: CALVES/ANKLES, LOWER BACK 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
Total Body Dumbbell Warm Up
WORKOUT
EMOM 14 Min:
Every Min on the Minute for 14 Min (Alternating Minutes)
Min 1: 20 Double Unders + 12 Alternating Dumbbell Snatch
Min 2: 20 Double Unders + 8 Goblet Step Ups
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB
RX+ Women: 35# DB
RX+ Challenge: Increase Reps to 25 Double Unders + 16 Snatches (Min 1) + 25 Double Unders + 10 Goblet Step Ups (Min 2)
Score: Number of Minutes you are able to complete with the prescribed reps
Goal: 14-but not an EASY 14
The goal is to get to 14 minutes. It should be very challenging but possible, so set yourself up accordingly. Choose a load you can go unbroken on the snatches and perform the step ups without resting during the set of 8. The first several rounds should give you 15-20s to rest between each minute.
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 :20 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 single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 12 you end up doing 6 per side.
For these step ups, hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating goblet (or even unweighted) lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
PROGRAM B
WARM UP
Jump Rope Warm Up
Snatch Warm Up
WORKOUT
EMOM 14 Min:
Every Min on the Minute for 14 Min (Alternating Minutes)
Min 1: 20 Double Unders + 7 Power Snatch
Min 2: 20 Double Unders + 6 Front Rack Step Ups
RX Men: 75#
RX Women: 55#
RX+ Men: 95#
RX+ Women: 65#
RX+ Challenge: Increase Reps to 25 Double Unders + 9 Snatches (Min 1) + 25 Double Unders + 8 Front Rack Step Ups (Min 2)
**Can also do the barbell power snatch option with the dumbbell option for step ups found in Program A.
Score: Number of Minutes you are able to complete with the prescribed reps
Goal: 14-but not an EASY 14
The goal is to get to 14 minutes. It should be very challenging but possible, so set yourself up accordingly. Choose a load you can go unbroken on the snatches and perform the step ups without resting during the set of 6. The first several rounds should leave 15-20 seconds rest between minutes.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in :20 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.
For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
For the barbell front rack step ups the bar sits on the front of the shoulders with the belly tight and elbows up.
Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar. Make sure you choose a weight and a height that you are comfortable stepping up AND down.
Sub with front rack, goblet (DB/KB) or even unweighted lunges.
PROGRAM C
WARM UP
Jump Rope Warm Up
Total Body Dumbbell Warm Up
WORKOUT
EMOM 14 Min:
Every Min on the Minute for 14 Min (Alternating Minutes)
Min 1: 20 Double Unders + 10 Sandbag Ground to Overhead
Min 2: 20 Double Unders + 8 Sandbag Step Ups
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Challenge: Increase Reps to 25 Double Unders + 13 Sandbag Ground to OH (Min 1) + 25 Double Unders + 10 Sandbag Step Ups (Min 2)
Score: Number of Minutes you are able to complete with the prescribed reps
Goal: 14-but not an EASY 14
The goal is to get to 14 minutes. It should be very challenging but possible, so set yourself up accordingly. For heavier bags you may need to adjust the reps. You'll want about 15 seconds to rest between each minute.
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in :20s or less each time. Consider lowering the reps to fit that time window or go with dumbbell/sandbag hop overs, skip overs, or double rep single unders.
For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
For the sandbag front rack step ups, the sandbag will rest on the biceps with the belly tight and elbows up. You can also place the bag on one shoulder to make sure you are not blocking your view.
When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.
Feel free to lower the height of the step up to something challenging but manageable for you!
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
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.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS. Strengthen the posterior chain and balance out the growing belly.
DB STEP UPS/STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat