WEDNESDAY 11/18/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS, CALVES/ANKLES
* 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
Pull Up Warm Up
WORKOUT
5 Rounds
12 Dumbbell Push Press / Jerk
12 Toes to Bar / Weighted Sit Up
36 Double Unders / Dumbbell Hop Overs
RX Men: 40#
RX Women: 25#
RX+ Men: 50# DBs / 48 Double Unders
RX+ Women: 35# DBs / 48 Double Unders
Score: Total Time
Goal: 10-15 Min
Choose a load on the shoulder to overhead movement that you can complete the reps in 1-2 sets. You have the option to jerk here, so you can challenge yourself with the weight. Just make sure 12 reps takes less than a minute.
Break up the toes to bar early, maybe 5-4-3 or doubles and triples with short breaks. 12 Reps should take under a minute.
Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.
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, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
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.
PROGRAM B
WARM UP
Jump Rope Warm Up
Pull Up Warm Up
WORKOUT
5 Rounds
12 Push Press / Jerk
12 Toes to Bar / Weighted Sit Up
36 Double Unders / Dumbbell Hop Overs
RX Men: 95-115#
RX Women: 65-75#
RX+ Men: 135# / 48 Double Unders
RX+ Women: 85# / 48 Double Unders
Score: Total Time
Goal: 10-15 Min
Choose a load on the shoulder to overhead movement that you can complete the reps in 1-2 sets. You have the option to jerk here, so you can challenge yourself with the weight. Just make sure 12 reps takes less than a minute.
Break up the toes to bar early, maybe 5-4-3 or doubles and triples with short breaks. 12 Reps should take under a minute.
Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
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, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
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.
PROGRAM C
WARM UP
Jump Rope Warm Up
Upper Body Dumbbell Warm Up
Pull Up Warm Up
WORKOUT
5 Rounds
12 Sandbag Push Press / Jerk
12 Toes to Bar / Supine SB Toe Touch
36 Double Unders / Sandbag Hop Overs
Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Option: 48 Double Unders or Sandbag Hop Overs
Score: Total Time
Goal: 10-15 Min
Choose a load on the shoulder to overhead movement that you can complete the reps in 1-2 sets. You have the option to jerk here, which will help if using a heavier bag. Just make sure 12 reps takes less than a minute.
Break up the toes to bar early, maybe 5-4-3 or doubles and triples with short breaks. 12 Reps should take under a minute.
Set up for the push press with the bag on your biceps and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the arms, press straight up to lock out.
You could also do a jerk by pressing yourself under the bag as it pops off the shoulders. Receive the bag overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bag back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
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, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
Mamas, go with eye-level swings, ball slams, dead bugs or check out the mama mods on Members-Only for more options!
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.
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
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.
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)