SATURDAY 12/26/2020
Reps vary between Program A, B, and C today! So make sure you read!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT
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: MORNING COFFEE, CALVES/ANKLES
POST: HIPS, CALVES/ANKLES
* 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
Jump Rope Warm Up
Box Jump Warm Up
WORKOUT
7 Rounds
30 Double Unders or Mountain Climbers
15 KB/DB Swings
10 Box Jump Overs
RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB
Score: Total Time
Goal: 12-17 Min
Each round should take 1:45-2:25. That's about 30-45 seconds per movement not accounting for transitions between movements. Choose a load on the swings you could go unbroken at least for the first 3-4 rounds.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will take about 45 seconds. Consider lowering the reps to fit that time window or go with mountain climbers, dumbbell hop overs, skip overs, or double rep single unders.
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.
For the box jump overs, choose a height that you are comfortable with and you can complete the 10 reps in roughly 30 seconds. You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
PROGRAM B
WARM UP
Jump Rope Warm Up
Snatch Warm Up
WORKOUT
7 Rounds
30 Double Unders or Mountain Climbers
7 Hang Power Snatch
10 Box Jump Overs
RX Men: 75#
RX Women: 55#
RX+ Men: 95#
RX+ Women: 65#
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
Score: Total Time
Goal: 12-17 Min
Each round should take 1:45-2:25. That's about 30-45 seconds per movement not accounting for transitions between movements. Choose a load on the hang snatches you could go unbroken at least for the first 3-4 rounds.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will take about 45 seconds. Consider lowering the reps to fit that time window or go with mountain climbers, dumbbell hop overs, skip overs, or double rep single unders.
For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.
For the box jump overs, choose a height that you are comfortable with and you can complete the 10 reps in roughly 30 seconds. You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
PROGRAM C
WARM UP
Sandbag General Warm Up
WORKOUT
7 Rounds
30 Double Unders/ SB Hop Overs or Mountain Climbers
10 Sandbag Hang to Overhead
10 Box Jump Overs
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Box Height Suggestions:
Men: 22-24"
Women: 18-20"
Score: Total Time
Goal: 12-17 Min
Each round should take 1:45-2:25. That's about 30-45 seconds per movement not accounting for transitions between movements. Choose a load on the hang to overhead you could go unbroken at least for the first 3-4 rounds.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will take about 45 seconds. Consider lowering the reps to fit that time window or go with mountain climbers, dumbbell hop overs, skip overs, or double rep single unders.
The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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 box jump overs, choose a height that you are comfortable with and you can complete the 10 reps in roughly 30 seconds. You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
TEAM VERSION
WARM UP
Jump Rope Warm Up
Box Jump Warm Up
WORKOUT
200 KB Swings
150 Box Jump Overs
Every time you want to switch:
BOTH partners must do 20 Double Unders/DB Hop Overs or Mountain Climbers
RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB
**Could also do this with Barbell (100 Hang Power Snatch) or Sandbag (150 Hang to Overhead)
Score: Total Time
Goal: 15-20 Min
Only one person works at a time on the swings and box jump overs. Switch back and forth on the swings until you've reached a combined 200 reps, then move on to the box jump overs. Remember that every time you switch, both partners will complete 20 double unders, hop overs or mountain climbers.
Choose a load you could do at least 15 swings at a time.
For the swings, hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.
For the box jump overs, choose a height that you are comfortable with keeping a steady pace for at least 10-15 reps at a time. You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this version, the double unders should take no more than 30 seconds. Consider lowering the reps to fit that time window or go with mountain climbers, dumbbell hop overs, skip overs, or double rep single unders.
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
MOUNTAIN CLIMBERS - If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps
KB SWING - If you notice any 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 an Outside KB Swing or a Single Arm Swing.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.