SATURDAY 12/12/2020
This workout was created for Molly's sweet baby Indy, who was born on 10/14/2020! We designed it as a fun taste of what Molly's labor that day was like. It was long and slow to get really going - and then WHAM she was born quickly and intensely!
Enjoy!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE
* 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
Running Warm Up
Dumbbell Clean Warm Up
WORKOUT
Dumbbell Baby Indy
On a 20 Min Clock Complete:
Run 1.5 Miles
and With the Remaining Time:
Max Rounds of:
10 Dumbbell Hang Squat Clean
14 Burpees
RX Men: 40-50# Dumbbells
RX Women: 25-35# Dumbbells
**You can also do this version with your sandbag.
RX+ Men/Women: Run 2 Miles
Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps
Goal: 3-5 Rounds
Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.
Choose a run distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.
If unable to run for space/weather - change this workout to:
10 Rounds
1 Min Single Unders, Taps, Low Step ups
5 Hang Squat Cleans
7 Burpees
For the hang squat clean, deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.
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!
Other burpee variations are no-push and elevated.
PROGRAM B
WARM UP
Running Warm Up
Barbell Clean Warm Up
WORKOUT
Barbell Baby Indy
On a 20 Min Clock Complete:
Run 1.5 Miles
and With the Remaining Time:
Max Rounds of:
10 Hang Squat Clean
14 Burpees
RX Men: 75-95#
RX Women: 55-65#
RX+ Men/Women: Run 2 Miles
**Feel free to increase weight as well if you will still be able to hit the goal rounds.
Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps
Goal: 3-5 Rounds
Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.
Choose a run distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.
If unable to run for space/weather - you will change this workout to:
10 Rounds
1 Min Single Unders, Taps, Low Step ups
5 Hang Squat Cleans
7 Burpees
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
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!
Other burpee variations are no-push and elevated.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
WORKOUT
Barbell Baby Indy
On a 20 Min Clock Complete:
Row 3000 Meters
OR
Bike 180 Cal (Men) / 130 Cal (Women)
and With the Remaining Time:
Max Rounds of:
10 Hang Squat Clean
14 Burpees
RX Men: 75-95#
RX Women: 55-65#
RX+ Men/Women: Row 4000 Meters or Bike 230 Cal (Men) / 160 Cal (Women)
**Feel free to increase weight as well if you will still be able to hit the goal rounds.
Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps
Goal: 3-5 Rounds
Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.
Choose a row/bike distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.
If you have NO idea how far that is - just row/bike for 13 min and call it good!
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
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!
Other burpee variations are no-push and elevated.
TEAM VERSION
WARM UP
Running Warm Up
Barbell Clean Warm Up
WORKOUT
Team Baby Indy
In Teams of 2 Complete:
Run 800 Meters Together
Then:
20 Rounds (COMBINED)
5 Hang Squat Cleans
7 Burpees
Then
Run 800 Meters Together
The 20 rounds is 20 rounds combined so 10 rounds each! Do these in an I go - You go fashion!
RX Men: 75-95#
RX Women: 55-65#
RX+ Men/Women: Run 1 Mile for each run.
Can also do this version with sandbag - or row/bike options (cut them in half and bookend it like we did with the run here).
Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps
Goal: 20-25 Minutes
Note this version is for time. The 800m run should take you 4-5 minutes. Adjust the distance so you aren't running for much longer than that.
Because only one partner works at a time on the cleans/burpees, you will get rest between each round. So push it when it's your turn. Each round should take about 45 seconds. Customize loads and burpee variations to stay within that pace.
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
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!
Other burpee variations are no-push and elevated.
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.
SQUAT CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
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