SATURDAY 01/30/2021
Please notice that the number of rounds and how it's laid out is different for the barbell version 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.
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS OR LOWER BACK RELEASE
PROGRAM A
WARM UP
Total Body Dumbbell Warm Up
Running Warm Up
WORKOUT
5 Rounds
12 Single Arm Strict Press Right
12 Single Arm Alternating Step Ups (DB in RIGHT hand)
Run 200 Meters
12 Single Arm Strict Press Left
12 Single Arm Alternating Step Ups (DB in LEFT hand)
Run 200 Meters
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB
RX+ Women: 35# DB
Suggest Box Height:
Men: 20-24"
Women: 16-20"
Score: Total time
Goal: 20-25 Min
You're shooting for 4-5 minute rounds. Choose a weight for the press and step up that you can get the reps done in :30-:45 for each set of 12 reps.
For the single arm strict press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press the DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time.
For these step ups you will hold a dumbbell at your waist in only one hand for all 12 reps. 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. Alternate FEET every rep (but not hands).
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.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
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 - perform 1 minute of double/single unders, mountain climbers or toe taps to a low target.
PROGRAM B
WARM UP
General Barbell Warm Up
Running Warm Up
WORKOUT
10 Rounds
8 Barbell Strict Shoulder Press
12 Alternating Back Rack Step Ups
Run 200 Meters
RX Men: 75#
RX Women: 55#
RX+ Men: 95#
RX+ Women: 65#
Suggest Box Height:
Men: 20-24"
Women: 16-20"
Score: Total time
Goal: 20-25 Min
You're shooting for 2:00-2:30 rounds. Choose a weight for the press and step up that you can get the reps done in :30-:45 each.
Consider going straight into the back rack from the finished position of the last press!
The bar starts on the front of the shoulders with a full grip and elbows slightly in front. Feet roughly between hip and shoulder width. Heels down. Butt squeezed. Chest up and belly tight. Using no momentum from the lower body you will move the face out of the way, press the bar straight up, move the head back to neutral and finish completely locked out with the biceps by the ears. Upper back is pressing up into the bar and the bar is over the middle of the body.
Lower by bringing the elbows in front and moving the face back out of the way. Absorb with the knees if you need to but you cannot use any of that knee bend to feed the next rep.
For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.
Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.
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 - perform 1 minute of double/single unders, mountain climbers or toe taps to a low target.
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
5 Rounds:
12 Single Arm Strict Press Right
12 Single Arm Alternating Step Ups (DB in RIGHT hand)
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
12 Single Arm Strict Press Left
12 Single Arm Alternating Step Ups (DB in LEFT hand)
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB
RX+ Women: 35# DB
Suggest Box Height:
Men: 20-24"
Women: 16-20"
**Can also do the 10 Round Barbell Version seen in Program B with the bike/row. (250M Row / 15 Cal Bike Men / 11 Cal Bike Women)
Score: Total time
Goal: 20-25 Min
You're shooting for 4-5 minute rounds. Choose a weight for the press and step up that you can get the reps done in :30-:45 for each set of 12 reps.
For the single arm strict press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press the DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time.
For these step ups you will hold a dumbbell at your waist in only one hand for all 12 reps. 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. Alternate FEET every rep (but not hands).
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.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
TEAM VERSION
WARM UP
Total Body Dumbbell Warm Up
Running Warm Up
WORKOUT
In Teams of 2 Complete:
3 Rounds
40 Single Arm Strict Press Right (Combined)
40 Single Arm Alternating Step Ups (Combined)
Run 400 Meters (Together)
40 Single Arm Strict Press Left (Combined)
40 Single Arm Alternating Step Ups (Combined)
Run 400 Meters (Together)
On the COMBINED Reps Only one person my work at a time.
Run TOGETHER.
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB
RX+ Women: 35# DB
Suggest Box Height:
Men: 20-24"
Women: 16-20"
Score: Total time
Goal: 27-35 Min
You're shooting for each round to take 9:00-11:40! Don't go to failure on the presses - switch frequently to stay consistent on those! Each partner should shoot to work for 1 minute at a time on the step ups!
For the single arm strict press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press the DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time.
For these step ups you will hold a dumbbell at your waist in only one hand for all 12 reps. 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. Alternate FEET every rep (but not hands).
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.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - perform 2 minutes of double/single unders, mountain climbers or toe taps to a low target.
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 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: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat