TUESDAY 06/22/2021
Check out Program B for a Glory Days option!!
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): BUTTS & GUTS-SOGO
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: GENTLE UPPER BODY RECOVERY, HAMSTRINGS
PROGRAM A
WARM UP
RUNNING WARM UP
PULL UP WARM UP
WORKOUT
3 Rounds
12 Pull Ups
400m Run
12 Pull Ups
Rest 1 minute between rounds
*Strict Pull Up Option - Do 7 reps each time
Extra Challenge Men/Women: 16 Pull Ups each time and/or wear a vest!
Score: Total Time
Goal: 9-12 Minutes
COACHES NOTES
Each round should take 2:20-3:00 not including the rest. If you are a strong runner and proficient at pull ups, this might be a good day for the extra challenge. But if you struggle with either of those, we still want you to customize so that you think you can complete each round in 3:00 or less. Choose a pull up variation you can complete in 1-2 sets the whole way. If you are breaking them up, the breaks should be really short. There is a good amount of time between each run section so commit to a fast, uncomfortable pace when it comes time.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull 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 B
WARM UP
RUNNING WARM UP
PULL UP WARM UP
WORKOUT
GLORY DAYS OPTION!
3 Rounds
5-7 Muscle Ups
400m Run
5-7 Muscle Ups
Rest 1 minute between rounds
Extra Challenge: Wear a vest if you want to get real crazy with it! (And you can still hit the goal time)
Score: Total Time
Goal: 9-12 Minutes
COACHES NOTES
Each round should take 2:20-3:00 not including the rest. If you are a strong runner and proficient at muscle ups, this will be in the faster range. But if you struggle with either of those, we still want you to customize so that you think you can complete each round in 3:00 or less. You can customize to some assisted muscle up drills, but they should still be challenging enough that hitting the overall goal will require you to get uncomfortable. There is a good amount of time between each run section so really push the pace when it becomes time.
MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.
CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted
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 SIMPLE WARM UP
PULL UP WARM UP
WORKOUT
3 Rounds
12 Pull Ups
30/22 Cal Bike or 36/26 Cal Row
12 Pull Ups
Rest 1 minute between rounds
*Strict Pull Up Option - Do 7 reps each time
Extra Challenge: 16 Pull Ups each time and/or wear a vest!
Score: Total Time
Goal: 9-12 Minutes
COACHES NOTES
Each round should take 2:20-3:00 not including the rest. If you are a strong on the rower/bike and proficient at pull ups, this might be a good day for the extra challenge. But if you struggle with either of those, we still want you to customize so that you think you can complete each round in 3:00 or less. Choose a pull up variation you can complete in 1-2 sets the whole way. If you are breaking them up, the breaks should be really short. There is a good amount of time between each row/bike section so commit to a fast, uncomfortable pace when it comes time.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
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.
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.