FRIDAY 12/04/2020
#blamedjmullet
Street Parking OG - Darrin Mullet - asked Miranda to create a workout for his Diabetes Awareness fundraiser last month. This was too good not to share.
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): BUTTS AND GUTS
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, SPINE STRENGTHENING
POST: COOL DOWN FLOW, 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
Total Body Dumbbell Warm Up
WORKOUT
2 Rounds
25 Devil Press
50 Burpees
Every Min on the Min (Starting at 1:00) - 10 DB Hop Overs
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men/Women: Go faster!
**We don't think it's necessary to go heavier on this workout - but you do you.
Score: Total Time
Goal: 15-20 Min
Customization Idea:
Lower reps to:
2 Rounds
15 Devil Press
30 Burpees
Sooo yeah, it's basically weighted burpees on top of burpees today. But don't forget those hop overs at the top of each minute except the first one.
This workout is about breathing and finding a good pace that you can hold. If you come too hot out of the gate, you will pay for it. Practice pacing on a few reps during your warm up.
Your pace should be 5-8 devil press and 10-14 burpees per minute.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Plate burpees are always an option if you don't have dumbbells.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
2 Rounds
25 Sandbag Burpees
50 Burpees
Every Min on the Min (Starting at 1:00) - 10 DB/SB Hop Overs
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 15-20 Min
Customization Idea:
Lower reps to:
2 Rounds
15 Sandbag Burpees
30 Burpees
Sooo yeah, it's basically weighted burpees on top of burpees today. But don't forget those hop overs at the top of each minute except the first one.
This workout is about breathing and finding a good pace that you can hold. If you come too hot out of that gate, you will pay for it. Practice pacing on a few reps during your warm up.
Your pace should be 5-8 sandbag burpees and 10-14 regular burpees per minute.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand 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 hop overs you will stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
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
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!
HOP/SKIP OVERS - To manage the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs,Row, Bike, Farmer Carry, Sled Push/Drag.