WEDNESDAY 06/09/2021
Reps vary slightly between Program A and B today.
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
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, COUCH STRETCH
POST: HIPS, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
4 Rounds
10 Staggered Stance Dumbbell Deadlifts (R Forward)
10 Staggered Stance Dumbbell Deadlifts (L Forward)
20 Box Jumps
Run 400 Meters
Suggested Weight
Men: 40# DBs // 20-24" Box
Women: 25# DBs // 16-20" Box
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 14-20 Min
COACHES NOTES
Even though the load is much lighter compared to the barbell version, the increased reps and extra transition will likely take some extra time. That's okay, don't rush the deadlifts and get sloppy, just go harder on the run! Remember to primarily use your front leg and glute in the staggered stance, the back leg and foot are mostly for support. The ideal pace is about 3:30-5:00 per round. Choose a height on the box that allows you to complete 20 reps in a minute or less. Empty the tank on the final run!
STAGGERED STANCE DUMBBELL DEADLIFTS
Stagger your stance by just about a foot or so. Your stance should be much shorter than a split squat. Stay as light as you can on the ball of the back foot so that all the work is performed by the front leg. Make sure you keep tension in the front leg in the bottom position and keep a microbend in the front knee at the top so you are always under tension. Remember that the belly stays tight and back remains flat at all times.
CUSTOMIZATIONS
Dumbbell Deadlifts
Sumo Deadlifts
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
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
LOWER BODY BARBELL WARM UP
WORKOUT
4 Rounds
15 Barbell Deadlifts
20 Box Jumps
Run 400 Meters
Suggested Weight
Men: 155-185# // 20-24" Box
Women: 105-125# // 16-20" Box
Extra Challenge
Men: 205#+
Women: 135#+
Score: Total Time
Goal: 14-20 Min
COACHES NOTES
To hit the goal, you're looking at roughly 3:30-5:00 per round. The deadlifts should be moderately heavy. Choose a load that you are going to have to break up into 2-3 sets, especially in the later rounds. Make sure you are keeping your belly tight so your back doesn't light up on the run. Choose a box height that allows you to complete 20 box jumps in a minute or less each time. Push hard on the runs, especially the last one!
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
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
LOWER BODY BARBELL WARM UP
WORKOUT
This version can be done with either the barbell option (listed) or the dumbbell option found in Program A.
4 Rounds
15 Barbell Deadlifts
20 Box Jumps
Bike 30 Cal (Men) / 22 Cal (Women)
-or-
Row 36 Cal (Men) / 26 Cal (Women)
Suggested Weight
Men: 155-185# // 20-24" Box
Women: 105-125# // 16-20" Box
Extra Challenge
Men: 205#+
Women: 135#+
Score: Total Time
Goal: 14-20 Min
COACHES NOTES
To hit the goal, you're looking at roughly 3:30-5:00 per round. The deadlifts should be moderately heavy. Choose a load that you are going to have to break up into 2-3 sets, especially in the later rounds. Make sure you are keeping your belly tight so your back doesn't light up on the bike/row, especially the row. Choose a box height that allows you to complete 20 box jumps in a minute or less each time. Empty the tank, go full send on the final bike/row!
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
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.
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.