WEDNESDAY 04/21/2021
Today's workout has 2 scores!
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, THORACIC SPINE RELEASE
POST: SHOULDERS FLOW, QUADS/IT BAND
PROGRAM A
WARM UP
RUNNING WARM UP
PULL UP WARM UP
WORKOUT
8 Rounds
Each Round is:
200 Meter Run
Max Reps UNBROKEN Strict Pull Ups / Supine Rows
Rest 30 Seconds Between Rounds
**Goal per round is 5-12 reps. Do not exceed 15 reps in any round.
No weight needed today!
Extra Challenge Men: (Glory Days): Bar or Ring Muscle Ups
Extra Challenge Women: (Glory Days): Bar or Ring Muscle Ups
Score #1: Total Time
Score #2: Total Reps of Pull Up / Supine Rows
Goal: 40-80 Reps
COACHES NOTES
We are looking for a strict upper body pull in this workout. If you don't have strict pull ups, or don't think you could get at least 5 in every round, choose from one of the many customizations below. These are UNBROKEN reps. Just make sure that you are NOT doing a slow lower for things like pull ups, supine rows or ring rows and definitely no jumping pull ups. You should be able to get 5-10 reps in every round. We do not want anyone going over 120 total reps so stop at 15 in each round no matter what. Remember you have two scores for this one: your total time, and your total pull up/row reps. So, don't sandbag the run!
If you don't have a pull up bar, rack, or rings - go with a max effort no push up renegade row! We suggest 40# DBs for men and 25# DBs for women - but keep in mind the target rep range. If those are too heavy to get 5-7 reps every round, or too light that you'll exceed 10-12 reps, then adjust the weight (if you can)!
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
STRICT PULL UPS
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
IF YOU ARE CUSTOMIZING, DO NOT DO A SLOW LOWER OR A JUMPING PULL UP
CUSTOMIZATIONS
Banded Strict Pull Ups
Supine Row
Seated Bent Knee Pull up
Ring/TRX Row
Banded Pull Down
No Push Up Renegade Row
NO PUSH UP RENEGADE ROW
Each rep will be row right + row left.
Start in the top of the plank with your hands on dumbbells. We want to see a rigid body position. No sagging hips or snaking - keep the belly tight. 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.
PROGRAM C
WARM UP
FULL BODY SIMPLE WARM UP
PULL UP WARM UP
WORKOUT
8 Rounds
Each Round is:
250 Meter Row
or
15 Cal Bike (Men) / 11 Cal (Women)
Max Reps UNBROKEN Strict Pull Ups or Supine Rows
Rest 30 Seconds Between Rounds
**Goal for each round is 5-12 reps. Do not exceed 15 reps in any round.
No weight needed today!
Extra Challenge Men: (Glory Days): Bar or Ring Muscle Ups
Extra Challenge Women: (Glory Days): Bar or Ring Muscle Ups
Score #1: Total Time
Score #2: Total Reps of Pull Up / Supine Rows
Goal: 40-80 Reps
COACHES NOTES
We are looking for a strict upper body pull in this workout. If you don't have strict pull ups, or don't think you could get at least 5 in every round, choose from one of the many customizations below. These are UNBROKEN reps. Just make sure that you are NOT doing a slow lower for things like pull ups, supine rows or ring rows and definitely no jumping pull ups. You should be able to get 5-10 reps in every round. We do not want anyone going over 120 total reps so stop at 15 in each round no matter what. Remember you have two scores for this one: your total time, and your total pull up/row reps. So, don't sandbag the row/bike!
ROW/BIKE
You're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Shorten distance
Decrease calories
STRICT PULL UPS
keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
CUSTOMIZATIONS
Banded Strict Pull Ups
Supine Row
Seated Bent Knee Pull up
Ring/TRX Row
Banded Pull Down
No Push Up Renegade Row
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.
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.