WEDNESDAY 01/13/2021
Reps vary based on the different versions today.
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.
PRE(best before main workout): OLY - POWER
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: CHEST OPENER, QUADS/IT BAND
PROGRAM A
WARM UP
Running Warm Up
Lower Body Dumbbell Warm Up
WORKOUT
Every 5 Minutes for 5 Rounds (25 Minutes Total)
Run 200 Meters
12 Supine Rows
18 DB Squats
Run 200 Meters
Rest Remainder of 5 Minutes Each Time
RX Men: 40-50# DBs
RX Women: 25-35# DBs
RX+ Men/Women: Go Every 4 Min for 5 Rounds (20 Min Total)
**Can also use your sandbag for this version today.
Score: Slowest Round ONLY
Goal: Under 3:30-4:00
We would love to see you do supine rows today - with feet elevated if you are able. Make them difficult.
But, if you prefer, go with kipping or strict pull ups - or bent over rows.
For strict pull ups, do 8-9 reps per round.
On the squats, choose weight that allows unbroken but uncomfortable sets with a pause at the top a few times.
Set yourself up so you have at least a minute to rest each round.
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the supine row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
You can also do this with rings if you have them.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
PROGRAM B
WARM UP
Lower Body Barbell Warm Up
WORKOUT
Every 5 Minutes for 5 Rounds (25 Minutes Total)
Run 200 Meters
12 Supine Rows
12 Back Squats
Run 200 Meters
Rest Remainder of 5 Minutes Each Time
RX Men: 135-155#
RX Women: 85-105#
RX+ Men/Women: Go Every 4 Min for 5 Rounds (20 Min Total)
RX+ Option: Go Heavier if you can still hold sets of 12.
Score: Slowest Round ONLY
Goal: Under 3:30-4:00
We would love to see you do supine rows today - with feet elevated if you are able. Make them difficult.
But, if you prefer, go with kipping or strict pull ups - or bent over rows.
For strict pull ups, do 8-9 reps per round.
On the squats, choose weight that allows unbroken but uncomfortable sets with a pause at the top a few times.
Set yourself up so you have at least a minute to rest each round.
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
You can also do this with rings if you have them.
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
PROGRAM C
WARM UP
Lower Body Barbell Warm Up
WORKOUT
Every 5 Minutes for 5 Rounds (25 Minutes Total)
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
12 Supine Rows
12 Back Squats
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal Women
Rest Remainder of 5 Minutes Each Time
RX Men: 135-155#
RX Women: 85-105#
RX+ Men/Women: Go Every 4 Min for 5 Rounds (20 Min Total)
RX+ Option: Go Heavier if you can still hold sets of 12.
**Can also do the dumbbell/sandbag options as seen in Program A today (increase to 18 squats)
Score: Slowest Round ONLY
Goal: Under 3:30-4:00
We would love to see you do supine rows today - with feet elevated if you are able. Make them difficult.
But, if you prefer, go with kipping or strict pull ups - or bent over rows.
For strict pull ups, do 8-9 reps per round.
On the squats, choose weight that allows unbroken but uncomfortable sets with a pause at the top a few times.
Set yourself up so you have at least a minute to rest each round.
For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
You can also do this with rings if you have them.
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
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, High Knee Step Overs, Elevated 1 Legged Plank Rock. 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.
GOBLET SQUAT/DB SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.