SATURDAY 02/06/2021
Guys - I honestly don't know what got into me here....have....fun??? - Miranda
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
POST(best after the main workout): GYMNASTICS
EITHER(can be warm up or finisher): SOGO
SWAP(skip the main workout and do one of these instead):
ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: QUADS/IT BAND, LOWER BACK RELEASE
PROGRAM A
WARM UP
Running Warm Up
Total Body Dumbbell Warm Up
WORKOUT
Run 800 Meters
60 Dumbbell Burpee Step Ups
Run 800 Meters
RX Men: 40# DBs
RX Women: 25# DBs
No need for RX+ - Just go FASTER
(Or go SUPER over the top unnecessary and wear a weight vest I guess)
Score: Total Time
Goal: 16-24 Min
---
No Barbell option but if that's all you have:
Sub 2 Rounds of 30 Burpees + 30 Back Rack Step Ups in the middle chunk.
Depending on how quickly you get the run done, you'll be working with 8-12 minutes for the DB burpee step ups! That means you're shooting to be able to get at least 5-8 reps in a minute!
For the 800m run, you're working with 4:00-5:00. Shorten the distance as needed to fit the time window.
If unable to run due to space/weather you may change this workout to:
8 Rounds
8 Dumbbell Burpee Step Ups
1 Min Single Unders, Taps, or Low Step Ups
For the dumbbell burpee step ups, start with your hands on the dumbbells on the ground - jump or step the feet out. Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!
Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.
You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or if you don't have anything to step up to, you can swap with DB burpee lunges!
PROGRAM C
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women
60 Dumbbell Burpee Step Ups
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women
RX Men: 40# DBs
RX Women: 25# DBs
No need for RX+ - Just go FASTER
(Or go SUPER over the top unnecessary and wear a weight vest I guess)
Score: Total Time
Goal: 16-24 Min
---
No Barbell option but if that's all you have:
Sub 2 Rounds of 30 Burpees + 30 Back Rack Step Ups in the middle chunk.
Depending on how quickly you get the bike/row done, you'll be working with 8-12 minutes for the DB burpee step ups! That means you're shooting to be able to get at least 5-8 reps in a minute!
For the bike/row, you're working with 4:00-5:00. Shorten the distance or lessen the calories as needed to fit the time window.
For the dumbbell burpee step ups, start with your hands on the dumbbells on the ground - jump or step the feet out. Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!
Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.
You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or if you don't have anything to step up to, you can swap with DB burpee lunges!
TEAM VERSION
WARM UP
Running Warm Up
Total Body Dumbbell Warm Up
WORKOUT
In Teams of 2 Complete
2 Rounds:
Partner 1: Run 800 Meters
while
Partner 2: Max Reps DB Burpee Step Ups
Then
Switch
Partner 1: Max Reps DB Burpee Step Ups
Partner 2: Run 800 Meters
Go through ALL of that TWICE
RX Men: 40# DBs
RX Women: 25# DBs
**May also use Row/Bike distances shown in Program C
(Or go SUPER over the top unnecessary and wear a weight vest I guess)
Score: Total Reps DB Burpee Step Ups ONLY
Goal: 120 Reps+
***Don't sandbag the runs just to give your partner more time on the DB Burpee Step Ups - you know what we are looking for here.
You're shooting to be able to get 20-35 reps of DB burpee step ups while your partner is running (or biking/rowing) so choose a variation that will allow you to knock out 5-8 per minute!
For the 800m run, you're working with 4:00-5:00. Shorten the distance as needed to fit the time window.
For the dumbbell burpee step ups, start with your hands on the dumbbells on the ground - jump or step the feet out. Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!
Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.
You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or if you don't have anything to step up to, you can swap with DB burpee lunges!
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.
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, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
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