THURSDAY 03/18/2021
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
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, CALVES/ANKLES
POST: HIPS 2.0, CHEST OPENER
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
20 KB/DB Swings
Run 200 Meters
10 Push Up + Renegade Row
Suggested Weight Men: 40-55# KB/DB for Swings / 40# DBs for RR
Suggested Weight Women: 25-35# KB/DB for Swings / 25# DBs for RR
Extra Challenge Men: 50-55# KB/DB for Swings / 50# DBs for RR
Extra Challenge Women: 30-35# KB/DB for Swings / 35# DBs for RR
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-7 Rounds
COACHES NOTES
The goal is to keep the rounds in the 3-5 minute range for this one. It's 2:00 or less of total running, and around a minute for the swings. The renegade rows should get pretty challenging. So, you might be able to do them in :30-:40 at first but as the workout progresses you will likely need more breaks and they'll take longer. Choose a load on the swings you can do in 1-2 sets the whole way. Choose a load on the renegade rows that you can perform without heavily rotating or shifting your butt way up in the air. Hold that plank!
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.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Eye Level Swing
PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
CUSTOMIZATIONS
Go lighter
Push Up + Taps
Knee Push Up + Rows
PROGRAM B
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
20 KB/DB Swings
Run 200 Meters
10 Deficit Push Ups
10 Bent Over Row
Suggested Weight Men: 40-55# KB/DB for Swings / 115# for Bent Over Rows
Suggested Weight Women: 25-35# KB/DB for Swings / 75# for Bent Over Rows
Extra Challenge Men: 135#+
Extra Challenge Women: 85#+
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-7 Rounds
COACHES NOTES
The goal is to keep the rounds in the 3-5 minute range for this one. It's 2:00 or less of total running, and around a minute for the swings. Choose a load for those that you can do in 1-2 sets the whole way. Go with a push up variation that you can also complete in 1-2 sets the whole way. Choose a load on the bent over rows that you can perform without jerking your chest up or using momentum and complete in 1-2 sets. Keep them strict, lower with control!
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.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target
KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Eye Level Swing
DEFICIT PUSH UP
Set up a couple of plates or dumbbells far enough apart for your chest to reach the ground. 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.
CUSTOMIZATIONS
Regular Push Ups
Deficit Knee Push Ups
Knee Push Ups
Elevated Push Ups
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
Lighter Weight
Upright Row
PROGRAM C
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)
Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women
20 KB/DB Swings
Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women
10 Push Up + Renegade Row
**Could also do this bike/row option with the bench and bent over row option from Program B.
Suggested Weight Men: 40-55# KB/DB for Swings / 40# DBs for RR
Suggested Weight Women: 25-35# KB/DB for Swings / 25# DBs for RR
Extra Challenge Men: 50-55# KB/DB for Swings / 50# DBs for RR
Extra Challenge Women: 30-35# KB/DB for Swings / 35# DBs for RR
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-7 Rounds
COACHES NOTES
The goal is to keep the rounds in the 3-5 minute range for this one. It's 2:00 or less of total bike/row, and around a minute for the swings. The renegade rows should get pretty challenging. So, you might be able to do them in :30-:40 at first but as the workout progresses you will likely need more breaks and they'll take longer. Choose a load on the swings you can do in 1-2 sets the whole way. Choose a load on the renegade rows that you can perform without heavily rotating or shifting your butt way up in the air. Hold that plank!
ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Decrease calories
KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Eye Level Swing
PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
CUSTOMIZATIONS
Go lighter
Push Up + Taps
Knee Push Up + Plank Rows
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.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
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.
Mountain Climbers
If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps