TUESDAY 12/15/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT - 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, COUCH STRETCH
POST: SI JOINT RELEASE, STRESS RELIEF
* 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
Full Body Simple Warm Up
WORKOUT
"Death by Burpee"
Min 1: 1 Burpee
Min 2: 2 Burpees
Min 3: 3 Burpees
Min 4: 4 Burpees
Keep adding 1 burpee per minute and get as far as you can!
RX+ Men/Women:
Option 1: Wear a Vest
Option 2: Bar Facing Burpees
(Don't do both)
Score: Final Minute (Round) Completed + any Burpees into the next Minute
Goal: 11-15 Min +
Make sure you choose a burpee variation that allows you to get to at least the 11 minute mark.
If for some reason you aren't able to get all the required burpees in for the minute, just do as many reps as possible until you get to 11 minutes. Or, challenge yourself and go to 15!
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.
Customizations:
Elevated burpees, no push-up burpees, no jump burpees.
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, Bear Pose Burpee, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull