WEDNESDAY 06/23/2021
Reps may vary between versions 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-POWER
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CHAIR SEQUENCE
POST: CALVES/ANKLES, SCIATICA/PIRIFORMIS
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Every Other Minute on the Minute for 16 Minutes
8 Push Up + Taps (or 12 Push Ups)
16 Goblet Lunges
24 DB Hop Overs/Double Unders
Suggested Weight
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB and/or increase reps to 12(16)/20/30
Women: 35# DB and/or increase reps to 12(16)/20/30
Score: Total Rounds completed (if you made it to 16:00, you got 8 rounds)
Goal: Make it all 8 rounds!
COACHES NOTES
Set yourself up so that you'll have at least 20 seconds to rest each round. Choose a push up + tap variation you think you can go unbroken the whole way. The goblet lunges should take :45 or less and the hop overs/double unders should be no more than 30 seconds. Really, that means close to unbroken everything! You can probably get away with a short break on the lunges. If your double unders are not super consistent, go with hop overs. Today is all about maintaining for all 8 rounds. So the first few rounds should feel like no problem. The middle rounds, it will start to get serious. And, the last 3 rounds should be a real fight.
PUSH UP + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
1 Rep = Push Up + Tap Right + Tap Left. You can also scratch the taps and just perform more reps of the push up portion today.
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps
Knee Push Up
Elevated Push Up
GOBLET LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.
CUSTOMIZATIONS
Goblet Step Up
Unweighted Lunge
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
--OR--
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :25 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Every Other Minute on the Minute for 16 Minutes
8 Bench Press
16 Plate Hug Lunges
24 DB Hop Overs/Double Unders
Suggested Weight
Men: 115-135# / 45# Plate
Women: 75-95# / 25-35# Plate
Extra Challenge
Men: 155#+ Bench and/or increase reps to 12/20/30
Women: 105#+ Bench and/or increase reps to 12/20/30
Score: Total Rounds completed (if you made it to 16:00, you got 8 rounds)
Goal: Make it all 8 rounds!
COACHES NOTES
Set yourself up so that you'll have at least 20 seconds to rest each round. Choose a load on the bench press you think you can go unbroken for the first 5 rounds. No more than 2 sets the whole way. Be safe on the bench! The plate hug lunges should take :45 or less and the hop overs/double unders should be no more than 30 seconds. Plan on going unbroken on the lunges. If your double unders are not super consistent, go with hop overs. Today is all about maintaining for all 8 rounds. So the first few rounds should feel like no problem. The middle rounds, it will start to get serious. And, the last 3 rounds should be a real fight.
BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.
CUSTOMIZATIONS
Go lighter
Floor Press
PLATE HUG LUNGE
Hold your plate at the chest. Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.
CUSTOMIZATIONS
Goblet Lunges w/DB or KB
Unweighted Lunges
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
--OR--
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :25 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Every Other Minute on the Minute for 16 Minutes
12-16 Sandbag Floor Press
16 Sandbag Bear Hug Lunges
24 Sandbag Hop Overs
Suggested Weight Men: 50-70# Bag Women: 25-45# Bag
Extra Challenge Men/Women: Increase reps to 12/20/30
Score: Total Rounds completed (if you made it to 16:00, you got 8 rounds)
Goal: Make it all 8 rounds!
COACHES NOTES
Set yourself up so that you'll have at least 20 seconds to rest each round. Choose a rep target on the floor presses you think you can go unbroken the whole way. The bear hug lunges should take :45 or less and the hop overs/double unders should be no more than 30 seconds. Really, that means close to unbroken everything! You can probably get away with a short break on the lunges. If your double unders are not super consistent, go with hop overs. Today is all about maintaining for all 8 rounds. So the first few rounds should feel like no problem. The middle rounds, it will start to get serious. And, the last 3 rounds should be a real fight.
SANDBAG FLOOR PRESS
This is basically a bench press from the floor. Balance the bag on your hands while you are lying on your back with knees bent, soles of feet on the floor. Keep the back of our head, shoulder blades, and tailbone pinned to the floor the whole time. Started with elbows and the backs of your arms in contact with the floor. Press straight up until arms are locked out and the bag is over the middle of your chest. Lower with control. Don't slam your elbows down.
CUSTOMIZATIONS
Adjust reps if working with a heavier bag
SANDBAG BEAR HUG LUNGE
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges. Alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.
CUSTOMIZATIONS
Zercher Lunges
Sandbag Step Ups
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
--OR--
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :25 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
Push Up
If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
Lunge
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 step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.