TUESDAY 05/18/2021
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): OLY-POWER
POST(best after the main workout): SOGO
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, CALVES/ANKLES
POST: SPINE HEALTH WITH A TWIST, NECK & SHOULDER RELIEVER
PROGRAM A
WARM UP
RUNNING WARM UP
FULL BODY SIMPLE WARM UP
WORKOUT
Every 5 Minutes for 5 Rounds (25 Minutes)
200 Meter KB/DB Suitcase Carry (100M R/100M L)
400 Meter Run
*Can use your sandbag for this version!
Suggested Weight Men: 40-55# DB
Suggested Weight Women: 25-35# DB
Extra Challenge Men/Women: 1/2 Rack 1/2 Suitcase Carry
Score: Slowest Round ONLY
Goal: 3:30-4:30
COACHES NOTES
Set yourself so you'll get at least a minute of rest in the first couple of rounds. Make sure you are standing up tall during the carry. If the weight is banging against your leg a lot, it is either too heavy or you need to fire up the belly more. Push the pace on the runs and focus on a smooth steady pace on the carries.
SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take 1:30-2:00. If it's much slower or you are breaking a lot, just go 1 minute out, switch hands and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
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
FULL BODY DYNAMIC WARM UP
WORKOUT
Every 5 Minutes for 5 Rounds (25 Minutes)
200 Meter KB/DB Suitcase Carry (100M R/100M L)
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)
*Can use your sandbag for this version!
Suggested Weight Men: 40-55# DB
Suggested Weight Women: 25-35# DB
Extra Challenge Men/Women: 1/2 Rack 1/2 Suitcase Carry
Score: Slowest Round ONLY
Goal: 3:30-4:30
COACHES NOTES
Set yourself so you'll get at least a minute of rest in the first couple of rounds. Make sure you are standing up tall during the carry. If the weight is banging against your leg a lot, it is either too heavy or you need to fire up the belly more. Push the pace on the row/bike and focus on a smooth steady pace on the carries.
SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take 1:30-2:00. If it's much slower or you are breaking a lot, just go 1 minute out, switch hands and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
Farmer Carry
This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.
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.