SATURDAY 02/27/2021
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
EITHER(can be warm up or finisher): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HAMSTRINGS
POST: HIPS, CHEST OPENER
PROGRAM A
WARM UP
RUNNING WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
4 Rounds:
Each Round Is:
On a 3 Min Clock:
Run 400 Meters
Max Reps DB Bent Over Rows
As soon as the clock hits 3 Min:
On a 3 Min Clock: (so until 6 Min)
Run 400 Meters
Max Reps Push Up + Pull Across
**So you do each part 4 times (or 24 total minutes of work)
**You may also choose to use your sandbag with this version as well!
Suggested Weight:
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds Combined
Goal: 110-160 Reps
COACHES NOTES
You're shooting for 28-40 reps per round! You'll definitely accumulate more reps from the bent over rows than from the push up + pull across. Aim to complete 18-24 rows and 10-16 push up + pull across per round!
It'll be tough to hit those numbers if your run is taking much longer than 2 minutes so be sure to shorten the distance if it's eating up a lot of your time on max reps.
If you choose to go with the sandbag for this one, swap out the Bent Over Rows for Bent Over Slams and you'll complete a Lateral Drag between Push Ups rather than a Pull Across!
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 - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Supine Row
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
Upright Row
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Elevated Push Up + Taps
PROGRAM B
WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
4 Rounds:
Each Round Is:
On a 3 Min Clock:
Run 400 Meters
Max Reps Barbell Bent Over Rows
As soon as the clock hits 3 Min:
On a 3 Min Clock: (so until 6 Min)
Run 400 Meters
Max Reps Push Up + Pull Across
**So you do each part 4 times (or 24 total minutes of work)
Suggested Weight:
Men: 95# BOR / 40-50# Pull Across
65# BOR / 25-35# Pull Across
Extra Challenge:
Men: 115# BOR
Women: 75# BOR
Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds Combined
Goal: 110-160 Reps
COACHES NOTES
You're shooting for 28-40 reps per round! You'll definitely accumulate more reps from the bent over rows than from the push up + pull across. Aim to complete 18-24 rows and 10-16 push up + pull across per round!
It'll be tough to hit those numbers if your run is taking much longer than 2 minutes so be sure to shorten the distance if it's eating up a lot of your time on max reps.
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 - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Supine Row
Lighter Weight
Upright Row
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Elevated Push Up + Taps
PROGRAM C
WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
4 Rounds:
Each Round Is:
On a 3 Min Clock:
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
then
Max Reps Bent Over Rows
As soon as the clock hits 3 Min:
On a 3 Min Clock: (so until 6 Min)
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Max Reps Push Up + Pull Across
**So you do each part 4 times (or 24 total minutes of work)
Suggested Weight:
Men: 95# BOR / 40-50# Pull Across
Women: 65# BOR / 25-35# Pull Across
Extra Challenge:
Men: 115# BOR
Women: 75# BOR
Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds Combined
Goal: 110-160 Reps
COACHES NOTES
You're shooting for 28-40 reps per round! You'll definitely accumulate more reps from the bent over rows than from the push up + pull across. Aim to complete 18-24 rows and 10-16 push up + pull across per round!
It'll be tough to hit those numbers if your row/bike is taking much longer than 2 minutes so be sure to shorten the distance or reduce the calories if they're eating up a lot of your time on max reps.
ROW/BIKE
You're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Shorten Distance
Reduce Calories
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Supine Row
Lighter Weight
Upright Row
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Elevated Push Up + Taps
TEAM VERSION
WARM UP
RUNNING WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
In Teams of 2 Complete:
4 Rounds:
Each Round is:
On a 4 Min clock:
Run 400 Meters (Together)
Max Reps Bent Over Rows (One person works at a time)
As soon as the clock hits 4 Min:
On a 4 Min clock:
Run 400 Meters (Together)
Max Reps Push Up + Pull Across (One person works at a time)
***So you perform each part 4 times - total of 32 min for the TEAM version.
Suggested Weight:
Men: 40# DBs
Women: 25# DBs
**Can also use barbell, sandbag, and/or row/bike options from other Program versions
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds and both Partners Combined
Goal: 250-350 Reps
COACHES NOTES
You're each shooting for 30-45 reps per round! You'll definitely accumulate more reps from the bent over rows than from the push up + pull across. Aim to complete 20-30 rows and 10-15 push up + pull across per round!
It'll be tough to hit those numbers if you or your partner's run is taking much longer than 2 minutes so be sure to shorten the distance if it's eating up a lot of your team's time on max reps.
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 - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Supine Row
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
Upright Row
PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Elevated Push Up + Taps
Run/Jog
To manage or 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.
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.