FRIDAY 04/30/2021
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.
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, NECK AND SHOULDER RELIEVER
PROGRAM A
WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
3 Rounds
20 DB Thrusters
Run 400 Meters
20 DB Thrusters
Rest 2 Min Between Rounds
**Can also do this version with sandbag
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
Ouch! How you approach the run in this workout is going to make all the difference. We want you to push the pace! Try to hold on to the weight during the thrusters for just a little longer than you think you can. 20 reps should take :45-1:00 and completed in 1-2 sets the whole way. Dig deep on this one, especially in the second and third rounds. You don't have to go as hard as you can, keep a cool head. But, push yourself to do some slightly bigger sets or a slightly faster run than you are used to.
DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
CUSTOMIZATION
Single Dumbbell Thruster
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
PROGRAM B
WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP
WORKOUT
3 Rounds
20 Thrusters
Run 400 Meters
20 Thrusters
Rest 2 Min Between Rounds
Suggested Weight Men: 75#
Suggested Weight Women: 55#
Extra Challenge Men: 95#
Extra Challenge Women: 65#
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
Ouch! How you approach the run in this workout is going to make all the difference. We want you to push the pace! Try to hold on to the weight during the thrusters for just a little longer than you think you can. 20 reps should take :45-1:00 and completed in 1-2 sets the whole way. Dig deep on this one, especially in the second and third rounds. You don't have to go as hard as you can, keep a cool head. But, push yourself to do some slightly bigger sets or a slightly faster run than you are used to.
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight
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
PROGRAM C
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
3 Rounds
20 DB Thrusters
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)
20 DB Thrusters
Rest 2 Min Between Rounds
**Can also do this version with barbell or sandbag
Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs
Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs
Score: Slowest Round ONLY
Goal: 3:00-4:30
COACHES NOTES
Ouch! How you approach the row/bike in this workout is going to make all the difference. We want you to push the pace! Try to hold on to the weight during the thrusters for just a little longer than you think you can. 20 reps should take :45-1:00 and completed in 1-2 sets the whole way. Dig deep on this one, especially in the second and third rounds. You don't have to go as hard as you can, keep a cool head. But, push yourself to do some slightly bigger sets or a slightly faster row/bike than you are used to.
DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
CUSTOMIZATION
Single Dumbbell Thruster
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat
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.
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
Overhead Press
Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.