THURSDAY 03/25/2021
Take note that the reps and scoring are a bit different between the different versions today! Make sure you read through!
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): SOGO-BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: POSTERIOR CHAIN RELEASE, HIPS
PROGRAM A
WARM UP
JUMP ROPE WARM UP
DUMBBELL SQUAT CLEAN WARM UP
WORKOUT
EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)
20 Double Unders/DB Hop Overs
9 DB Power Cleans
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs / 30 Double Unders/DB Hop Overs
Extra Challenge Women: 35# DBs / 30 Double Unders/DB Hop Overs
Score: Not super important today. But total rounds completed without having to lower reps.
Goal: Make it every minute with 10-15 seconds rest.
COACHES NOTES
This is going to be a good one folks! RX+ is pretty aggressive today so only choose that option if you are very proficient with double unders. Choose a weight that you can go unbroken most, if not all the way. You should have 10-15 seconds between each minute to reset and take a breath or two. The goal is simply to get through all 12 minutes without having to lower the reps.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :20 min each time.
CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the reps)
DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
CUSTOMIZATION
Go Lighter
Hang Power Clean
PROGRAM B
WARM UP
JUMP ROPE WARM UP
BARBELL CLEAN WARM UP
WORKOUT
EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)
20 Double Unders/DB Hop Overs
6 Power Cleans
Suggested Weight Men: 75-155#+
Suggested Weight Women: 55-105#+
Extra Challenge Men: 30 Double Unders/Hop Overs
Extra Challenge Women: 30 Double Unders/Hop Overs
Score: Weight Used
Goal: Make it every minute with roughly 10-15 seconds rest.
COACHES NOTES
This is going to be a good one folks! RX+ is pretty aggressive today so only choose that option if you are very proficient with double unders. Choose a weight that you can get 6 reps in about 30 seconds each time. This could be unbroken, with one short break, or even fast singles. You should have 10-15 seconds between each minute to reset and take a breath or two. The goal is simply to get through all 12 minutes with the same weight without having to lower the reps. Of course, lower the weight if you are getting sloppy or running out of time!
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :20 min each time.
CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the reps)
BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
CUSTOMIZATIONS
Go lighter
Hang Power Clean
PROGRAM C
WARM UP
SANDBAG UPPER BODY WARM UP
WORKOUT
EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)
20 Double Unders/DB or Sandbag Hop Overs
9 Sandbag Power Cleans
***Could also do this with 5-6 Heavy D-Ball/Bag Over the Shoulder
Suggested Weight Men: 50-70# Sandbag / 70-100# D-Ball/Bag
Suggested Weight Women: 25-45# Sandbag / 45-80# D-Ball/Bag
Extra Challenge Men: 30 Double Unders/Hop Overs
Extra Challenge Women: 30 Double Unders/Hop Overs
Score: Not super important today. But total rounds completed without having to lower reps.
Goal: Make it every minute with 10-15 seconds rest.
COACHES NOTES
This is going to be a good one folks! RX+ is pretty aggressive today so only choose that option if you are very proficient with double unders. You should have 10-15 seconds between each minute to reset and take a breath or two. The goal is simply to get through all 12 minutes without having to lower the reps. If you are working with a heavier bag, choose an appropriate rep target before you start the workout that you think you can get 9 power cleans in about 30 seconds each time.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :20 min each time.
CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the reps)
SANDBAG POWER CLEAN
Start with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
CUSTOMIZATIONS
Power Clean to one shoulder (alternating)
Adjust reps if working with a heavier bag to fit movement time window.
Power Clean
You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
Hang Clean
For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.
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.