THURSDAY 12/31/2020
We have an end of the year tradition around here at SP. It's this workout with an added step up each round with each passing year. It is LONG. It is BRUTAL. Customized as needed. But use this grinder as a final goodbye to this crazy year!
This workout was posted previously on 12/30/2019, and 12/31/2018
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, 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
24 Min AMRAP
(As Many Rounds and Reps as Possible in 24 Min - OR 12 Rounds)
20 Alternating Single Dumbbell Snatch
21 Dumbbell Step Ups
RX Men: 40# DBs
RX Women: 25# DBs
Score: Total Number of Completed Rounds + any Additional Reps
(If you complete 12 Rounds - STOP - put 12 as your score and put your time in comments)
Goal: 7-10 Rounds
We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!
So - get as far as you can in 24 min.
We didn't have the RX+ option in the original version.
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.
For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep. That’s 11 on one leg and 10 on the other for 21 reps to ring in the new year!
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
PROGRAM B
WARM UP
Snatch Warm Up
WORKOUT
24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)
10 Power Snatch
21 Back Rack Step Ups
**Could also do the step ups with dumbbells or your sandbag
RX Men: 75#
RX Women: 55#
RX+ Men: 95#
RX+ Women: 65#
Score: Total Number of Completed Rounds + any Additional Reps
(If you complete 12 Rounds - STOP - put 12 as your score and put your time in comments)
Goal: 7-10 Rounds
We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!
So - get as far as you can in 24 min.
We didn't have the RX+ option in the original version.
For the power snatch you will start with the bar on the ground with a wide grip. You will keep the heels down and the chest up - arms straight knees bent. Pick the bar up by raising the chest as you dig the heels into the ground. Once past the knees you will basically jump and shrug while keeping the arms straight! After the shrug you will pull the elbows high and outside to keep the bar close then pull yourself underneath it slightly into a partial overhead squat. Make sure the elbows are locked and you are pressing into the bar. Stand to finish.
Keep the back flat as you put the bar back down.
For the step ups you will place the bar on the back. If using the same weight for these is too heavy you may use a lighter weight or even no weight at all. You may also sub holding a pair of dumbbells. It's 21 alternating reps per round to ring in 2021, so 11 on one leg and 10 on the other.
Max height for these is 20-24" but find a height that works for you!
Put your whole foot on the box to step up and drive through the heel. Switch feet with every step up.
PROGRAM C
WARM UP
Full Body Simple Warm Up
WORKOUT
24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)
10 Sandbag Ground to Overhead
21 Sandbag Step ups
Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds
We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!
So - get as far as you can in 24 min.
For this workout the bag will start on the ground in front of the feet. Make sure the heels are down, knees are bent, chest is up, and arms are straight. Grab the bag or the handles and stand keeping arm straight and bag close to the body. Keep the heels down. Finish with the legs and squeeze the cheeks. Shrug. Pull the bag up the body and press to lock out over head. Keep the belly tight!
If you don't have a bag with handles you may also do a sandbag over the shoulder instead!
For the step ups you may hold the bag however you want! You will alternate feet with each step. It's 21 alternating reps per round to ring in 2021, so 11 on one leg and 10 on the other.
Max height for these is 20-24" but find a height that works for you!
Put your whole foot on the box to step up and drive through the heel. Switch feet with every step up.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub KB SWINGS.
DB STEP UPS/STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat, Single Leg Deadlift, Lateral Lunge, Single Leg Target Squat.