SATURDAY 06/05/2021
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
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: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
4 Rounds
18 Dumbbell Burpee + Box Step Ups
Run 400 Meters
Rest 1 Min Between Rounds
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Slowest Round ONLY
Goal: 4:00-5:30
COACHES NOTES
Those dumbbell burpee + box step ups are going to take a WHILE. Be sure to set your back before standing with the dumbbells by dropping your hips and lifting your chest. You should be able to complete one rep in 6-10 seconds - that'll put you completing the 18 reps in 2:00-3:00. Your legs are likely going to feel heavy after those step ups. Use the first 50-100m of the run to recover and then push the pace on the way back. Those 400m should only take up 2:30 at the very most so be sure to shorten the distance if it's taking any longer than that.
DB BURPEE + BOX STEP UP
Place the DBs on the ground near the box. With hands on the DBs, 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 inside the dumbbells and stand up.
Holding the DBs at your sides, step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto - or if you are uncomfortable stepping up right now - you can customize with burpee + lunge (alternate legs each rep). 1 rep = 1 burpee + 1 lunge.
CUSTOMIZATIONS
DB Burpee + Lunge
Unweighted Burpee + Box Step Up
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
FULL BODY DYNAMIC WARM UP
RUNNING WARM UP
WORKOUT
If you've got dumbbells - go with that option today. If not - here is a fun barbell option.
4 Rounds
18 Burpees
18 Barbell or Sandbag Step Ups
Run 400 Meters
Rest 1 Min Between Rounds
Suggested Weight
Men: Barbell: 75# / Sandbag 50-70#
Women: Barbell: 55# / Sandbag 25-45#
Score: Slowest Round ONLY
Goal: 4:00-5:30
COACHES NOTES
Choose a pace and/or customization for the burpees that allows you to get those 18 reps done in 1:00-1:30. Be smart when choosing the weight and height for the step ups. Those shouldn't take any longer than 1:00-1:30. Your legs are likely going to feel heavy after those step ups. Use the first 50-100m of the run to recover and then push the pace on the way back. Those 400m should only take up 2:30 at the very most so be sure to shorten the distance if it's taking any longer than that.
BURPEE
Burpees start standing. Place your hands on the ground. 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. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
BACK RACK STEP UP
Start with the barbell (or sandbag) on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 18 you end up doing 9 per side.
CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted 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
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
If you've got dumbbells - go with that option today. If not - here is a fun sandbag option.
4 Rounds
18 Dumbbell Burpee + Box Step Ups
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)
Rest 1 Min Between Rounds
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Slowest Round ONLY
Goal: 4:00-5:30
COACHES NOTES
Those dumbbell burpee + box step ups are going to take a WHILE. Be sure to set your back before standing with the dumbbells by dropping your hips and lifting your chest. You should be able to complete one rep in 6-10 seconds - that'll put you completing the 18 reps in 2:00-3:00. Your legs are likely going to feel heavy after those step ups. Use the first 5-8 cals of the row/bike to recover and then push the pace to finish. Those calories should only take up 2:30 at the very most so be sure to decrease the number if it's taking any longer than that.
DB BURPEE + BOX STEP UP
Place the DBs on the ground near the box. With hands on the DBs, 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 inside the dumbbells and stand up.
Holding the DBs at your sides, step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto - or if you are uncomfortable stepping up right now - you can customize with burpee + lunge (alternate legs each rep). 1 rep = 1 burpee + 1 lunge.
CUSTOMIZATIONS
DB Burpee + Lunge
Unweighted Burpee + Box Step Up
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
TEAM VERSION
WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
In Teams of 2 Complete:
140 Dumbbell Burpee + Box Step Ups
One Person Works on the Burpee + Step Ups while the other Runs 400 Meters
Keep switching back and forth until you complete 140 TOTAL (Combined) Dumbbell Burpee Box Step Ups!
**Can also do this version with the row/bike options found in Program C
**There is NO REST in this option!
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 18-25 Min
COACHES NOTES
In order for you and your partner to hit the goal, you'll need to knock out 5-8 DB burpee + box step ups each minute. Choose an appropriate dumbbell weight and box height so that you can keep up with that pace. Your legs are likely going to feel heavy after those step ups. Use the first 50-100m of the run to recover and then push the pace on the way back. Those 400m should only take up 2:30 at the very most so be sure to shorten the distance if it's taking any longer than that.
DB BURPEE + BOX STEP UP
Place the DBs on the ground near the box. With hands on the DBs, 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 inside the dumbbells and stand up.
Holding the DBs at your sides, step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto - or if you are uncomfortable stepping up right now - you can customize with burpee + lunge (alternate legs each rep). 1 rep = 1 burpee + 1 lunge.
CUSTOMIZATIONS
DB Burpee + Lunge
Unweighted Burpee + Box Step Up
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
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
DB Step Ups
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB 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.