THURSDAY 11/26/2020
This workout has been posted on Street Parking's page for last 4 Thanksgivings and was a huge hit for building up the appetite! We decided it was such a good one, that we wanted to make it a Thanksgiving tradition!
The workout calls for 3 sets of dumbbells if you do RX+ - but don't worry if you only have one! Use what you have and get after it! It will be a killer one either way!
If you did this the first 2 years I believe we named it "Lento" so search for that in your past workout history.
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
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, HIP FLEXORS/PSOAS
POST: QUADS/IT BAND, HAMSTRINGS
* 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
Squat Warm Up
Running Warm Up
WORKOUT
For Time:
3 Rounds
Run 400 Meters
21 DB Thrusters
Rest 3 Min
3 Rounds
Run 300 Meters
15 DB Thrusters
Rest 3 Min
3 Rounds
Run 200 Meters
9 DB Thrusters
RX Men: 30-40# DBs
RX Women: 15-25# DBs
RX+ Men: 21s - 35# DBs, 15s - 40# DBs, 9s - 50# DBs
RX+ Women: 21s - 25# DBs, 15s - 30# DBs, 9s - 35# DBs
(So for RX Plus you just go up in weight for each new 3 round section)
Goal: Under 30 Min TOTAL
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!
If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.
Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.
For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.
If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
PROGRAM B
WARM UP
Squat Warm Up
Running Warm Up
WORKOUT
For Time:
3 Rounds
Run 400 Meters
21 Thrusters
Rest 3 Min
3 Rounds
Run 300 Metes
15 Thrusters
Rest 3 Min
3 Rounds
Run 200 Meters
9 Thrusters
RX Men: 75#
RX Women: 55#
RX+ Men: 21s - 75#, 15s - 95#, 9s - 115#
RX+ Women: 21s - 55#, 15s - 65#, 9s - 75#
(So for RX + you start at RX Weight and to up in weight for each new 3 Round section)
Goal: Under 30 Min TOTAL
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!
If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.
Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.
For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.
If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Squat Warm Up
WORKOUT
For Time:
3 Rounds
21 Cal Row/Bike
21 Thrusters
Rest 3 Min
3 Rounds
15 Cal Row/Bike
15 Thrusters
Rest 3 Min
3 Rounds
9 Cal Row/Bike
9 Thrusters
RX Men: 75#
RX Women: 55#
RX+ Men: 21s - 75#, 15s - 95#, 9s - 115#
RX+ Women: 21s - 55#, 15s - 65#, 9s - 75#
(So for RX Plus you go up in weight for each new 3 round section)
Goal: Under 30 Min TOTAL
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!
We realize that we don't usually do equal calories on the rower and bike - BUT this workout is 3 years old now and we can't change it for anyone who has made it tradition. So enjoy!
If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.
Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.
For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
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.
THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
AIR SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.