WEDNESDAY 03/10/2021
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): POWER-OLY
POST(best after the main workout): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: HIPS, CHEST OPENER
PROGRAM A
WARM UP
RUNNING WARM UP
PULL UP WARM UP
WORKOUT
On a 16 Min Clock Complete:
Run 1 Mile
then
Max Rounds in the Remaining Time
20 Push Ups
12 Toes to Bar / V-Ups
Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed
Extra Challenge Men: 1.5 Mile Run
Extra Challenge Women: 1.5 Mile Run
Score: Total Completed Rounds of Second Part + any Additional Reps
Goal: 4-6 Rounds
COACHES NOTES
You've run a mile or more in plenty of workouts if you've followed this program for some time, it's just been broken up. You got this! Of course, you can adjust the distance is needed. The run should take 8-11 minutes. If you are a strong runner, this would be a good day for the Extra Challenge! Set yourself up for 1:00-1:40 rounds. So, choose a push up variation that you can complete 20 reps in a minute or less. Break them up early into sets of 4-5 reps. For the toes to bar, think smaller sets too. Choose a variation you can maintain consistent sets of 3-4 at a time. 12 reps should take under a minute.
If running is not realistic due to space/weather, go with this alternative:
4 Rounds
90 Seconds Taps, Single Unders, or Low Step Ups
20 Push Ups
12 Toes to Bar/V-Ups
(Put your time in the comments)
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
PROGRAM B
WARM UP
RUNNING WARM UP
PULL UP WARM UP
WORKOUT
Fun Dip Option!!
On a 16 Min Clock Complete:
Run 1 Mile
then
Max Rounds in the Remaining Time
12 Stationary or Ring Dips
12 Toes to Bar / V-Ups
Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed
Extra Challenge Men: 1.5 Mile Run
Extra Challenge Women: 1.5 Mile Run
Score: Total Completed Rounds of Second Part + any Additional Reps
Goal: 4-6 Rounds
COACHES NOTES
You've run a mile or more in plenty of workouts if you've followed this program for some time, it's just been broken up. You got this! Of course, you can adjust the distance is needed. The run should take 8-11 minutes. If you are a strong runner, this would be a good day for the Extra Challenge! Set yourself up for 1:00-1:40 rounds. So, choose a dip variation that you can complete 12 reps in a minute or less. Break them up early into sets of 3-4 reps. If you are stuggling to do consistent sets of 3, customize to something that allows for that. For the toes to bar, think smaller sets too. Choose a variation you can maintain consistent sets of 3-4 at a time. 12 reps should take under a minute.
If running is not realistic due to space/weather, go with this alternative:
4 Rounds
90 Seconds Taps, Single Unders, or Low Step Ups
20 Push Ups
12 Toes to Bar/V-Ups
(Put your time in the comments)
You can also do this version with the bike/row from Program C.
RING/STATIONARY DIPS
Be sure you lock out at the top of the dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Push the handles away from you to draw the shoulders away from the ears. Make sure the elbows go back and don't flare out as you lower with control. Get the shoulder lower than the elbow at the bottom. Keep your belly tight as you press back up to lockout.
CUSTOMIZATIONS
Banded Dips
Leg Assisted
Dip between 2 boxes/bench
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
On a 16 Min Clock Complete:
Row 140 Cal (Men) / 105 Cal (Women)
or
Bike 120 Cal (Men) / 90 Cal (Women)
then
Max Rounds in the Remaining Time
20 Push Ups
12 Toes to Bar / V-Ups
Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed
Extra Challenge Men: Row 210 Cal / Bike 180 Cal
Extra Challenge Women: Row 155 Cal / Bike 130 Cal
Score:
Goal: 4-6 Rounds
COACHES NOTES
This is a long time on the rower or bike, especially if you've never done one of the Endurance accessory workouts! Of course, you can adjust the distance/calories is needed. The row/bike should take 8-11 minutes. If you are a strong rower or Assault biker, this would be a good day for the Extra Challenge! Set yourself up for 1:00-1:40 rounds. So, choose a push up variation that you can complete 20 reps in a minute or less. Break them up early into sets of 4-5 reps. For the toes to bar, think smaller sets too. Choose a variation you can maintain consistent sets of 3-4 at a time. 12 reps should take under a minute.
PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
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.
Toes to Bar
This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.