WEDNESDAY 11/25/2020
This is a short one today - for 2 reasons...1 - tomorrow's Thanksgiving tradition workout is brutal. Also - we know many of you might be busy traveling or prepping stuff for your families (maybe less this year than most - but still). For those outside the US or that have more time- today would be a great day to add in some or all of an accessory workout!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: THORACIC SPINE RELEASE OR CHEST OPENER
* 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
Lower Body Dumbbell Warm Up
Full Body Simple Warm Up
WORKOUT
30 DB Facing Burpees
30 Bent Over Rows
20 DB Facing Burpees
20 Bent Over Rows
10 DB Facing Burpees
10 Bent Over Rows
RX Men: 40-50# DBs
RX Women: 25-35# DBs
RX+ Men/Women: 50 - 35 - 20 (Only increase reps if you will still be able to hit the goal time for this workout)
Score: Total Time
Goal: 7-11 Min
This one has the potential to go really fast. Set a solid pace for the first 30 burpees, dig in for the set of 20 and hold on for the last 10!
Don't get sloppy on the bent over rows. You can maintain a fast pace while still keeping the movement controlled.
For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!
Customize with regular burpees or a no push up variation.
Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Squat Warm Up
Box Jump Warm Up
WORKOUT
30 Bar Facing Burpees
30 Bent Over Rows
20 Bar Facing Burpees
20 Bent Over Rows
10 Bar Facing Burpees
10 Bent Over Rows
RX Men: 95-115#
RX Women: 55-75#
RX+ Men/Women: 50 - 35 - 20 (Only increase reps if you will still be able to hit the goal time for this workout)
Score: Total Time
Goal: 7-11 Min
This one has the potential to go really fast. Set a solid pace for the first 30 burpees, dig in for the set of 20 and hold on for the last 10!
Don't get sloppy on the bent over rows. You can maintain a fast pace while still keeping the movement controlled.
For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!
Customize with regular burpees or a no push up variation.
Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
PROGRAM C
WARM UP
Lower Body Dumbbell Warm Up
Full Body Simple Warm Up
WORKOUT
30 SB Facing Burpees
30 SB Bent Over Slams
20 SB Facing Burpees
20 SB Bent Over Slams
10 SB Facing Burpees
10 SB Bent Over Slams
RX Men: 40-50# DBs
RX Women: 25-35# DBs
RX+ Men/Women: 50 - 35 - 20 (Only increase reps if you will still be able to hit the goal time for this workout)
Score: Total Time
Goal: 8-13 Min
** This version will take a bit longer than A or B due to the slam.
The burpees have the potential to go really fast. Set a solid pace for the first 30, dig in for the set of 20 and hold on for the last 10!
Be explosive on the slams. If you choose this version of the workout, don't sacrifice aggression just to go faster.
For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!
Customize with regular burpees or a no push up variation.
For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull