TUESDAY 04/13/2021
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-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, HIP FLEXORS & PSOAS STRETCH
POST: COOL DOWN FLOW, CHEST OPENER
PROGRAM A
WARM UP
RUNNING WARM UP
BOX JUMP WARM UP
PULL UP WARM UP
WORKOUT
2 Rounds
15 Burpee Pull Ups
Run 400 Meters
20 Burpee Box Jumps
Run 400 Meters
Rest 3 Min Between Rounds
Suggested Box Height Men: 20-24"
Suggested Box Height Women: 16-20"
Extra Challenge Men: Increase Reps to 20 Burpee Pull Ups / 30 Burpee Box Jumps
Extra Challenge Women:Increase Reps to 20 Burpee Pull Ups / 30 Burpee Box Jumps
GLORY DAYS OPTION:
Replace the burpee pull ups with 12 Burpee Muscle Ups!
Score: Total Time
Goal: 20-26 Min
COACHES NOTES
Each round should take 8-12 minutes. Choose a variation on the burpee pull ups that you can complete 15 reps in 2:00-3:00. Choose a burpee customization and box height that you can complete the burpee box jumps in around 3 minutes each time. Remember you get to rest for 3 minutes in between rounds so you should have enough time to recover and push the pace in both rounds. If you choose the glory days option, same time window applies. You can customize the muscle up portion to a jumping version.
BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
- OR -
BURPEE + BENT OVER ROW
1 rep = 1 Burpee + 1 Bent Over Row. You’ll do 15 reps.
Start standing with the dumbbells slightly in front of you about shoulder width apart. Plant your hands on the ground, step or jump your feet back to a plank position and lower with control until chest and hips are in contact with the floor. Press back up and jump or step your feet back in. Grip your dumbbells, tighten your belly, lift the chest and keep a flat back. Lead with the chest to stand up all the way. Then, hinge forward at the hips with a slight bend in the knee and perform a bent over row. Lower the dumbbells to just below the knee - make sure you're keeping your back flat, chest proud, and belly tight. 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! Place the DBs on the ground in front of you for the next rep.
CUSTOMIZATIONS
Burpee + Jumping Pull Up
15 Burpees + 15 Ring/TRX rows or Bent Over Rows
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
BURPEE BOX JUMP
Place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.
Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.
- OR -
BURPEE DB JUMP OVER
Lay your dumbbell down or stand it upright. Facing your dumbbell, perform a burpee then jump over it. That's 1 rep. Turn around and repeat.
CUSTOMIZATIONS
Burpee Jump Over
Burpee Step Up
PROGRAM C
WARM UP
BOX JUMP WARM UP
PULL UP WARM UP
WORKOUT
2 Rounds
15 Burpee Pull Ups
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)
20 Burpee Box Jumps
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)
Rest 3 Min Between Rounds
Suggested Box Height Men: 20-24"
Suggested Box Height Women: 16-20"
Extra Challenge Men: Increase Reps to 20 Burpee Pull Ups / 30 Burpee Box Jumps
Extra Challenge Women: Increase Reps to 20 Burpee Pull Ups / 30 Burpee Box Jumps
GLORY DAYS OPTION:
Replace the burpee pull ups with 12 Burpee Muscle Ups!
Score: Total Time
Goal: 20-26 Min
COACHES NOTES
Each round should take 8-12 minutes. Choose a variation on the burpee pull ups that you can complete 15 reps in 2:00-3:00. Choose a burpee customization and box height that you can complete the burpee box jumps in around 3 minutes each time. Remember you get to rest for 3 minutes in between rounds so you should have enough time to recover and push the pace in both rounds. If you choose the glory days option, same time window applies. You can customize the muscle up portion to a jumping version.
BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
CUSTOMIZATIONS
Burpee + Jumping Pull Up
15 Burpees + 15 Ring/TRX rows or Bent Over Rows
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
BURPEE BOX JUMP
Place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.
Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.
CUSTOMIZATIONS
Burpee Jump Over
Burpee Step Up
Burpee
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
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
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.
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.