FRIDAY 07/02/2021
There are TWO scores for today's workout!! Reps vary between versions so be sure to read the full description!
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
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, QUADS/IT BAND
POST: DECOMPRESSION SEQUENCE, COOL DOWN FLOW
PROGRAM A
WARM UP
SQUAT WARM UP
PULL UP WARM UP
RUNNING WARM UP
WORKOUT
Every 3 Minutes for 18 Minutes (3 Rounds Total)
Min 0-3:
30 Wall Balls
With time remaining in 3-min window, Max Reps Burpee Pull Ups
Min 3-6:
400m Run
With time remaining in 3-min window, Rest
Suggested Weight
Men: 20# Wall Ball
Women: 14# Wall Ball
Extra Challenge Men/Women: Increase to 40 Wall Balls
Score 1: Total Reps of Burpee Pull Ups Combined
Score 2: Slowest 400m Run
Goal 1: 18-30 Reps
Goal 2: 1:40-2:20
COACHES NOTES
So it goes like this -
Min 0-3: WB + Burpee PU
Min 3-6: Run
Min 6-9: WB + Burpee PU
Min 9-12: Run
Min 12-15: WB + Burpee PU
Min 15-18: Run
The wall balls should take 1-2 minutes, which gives you 1-2 minutes for burpee pull ups. Choose your weight and target height so you can do at least 10 wall balls at a time the whole way. Choose a variation on the burpee pull up that allows you to get 6-10 reps each time. It might be a good idea to give yourself 10-15 seconds before the run to breathe and reset. For the run, it should be a fast pace, whatever that means for you. We want you to get at least 20 seconds to rest before going back to the wall balls, if not more. Shorten the distance if you need to in order to maintain a high level of intensity.
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
CUSTOMIZATIONS
Burpee + Jumping Pull Up
Max sets of 3 Burpees + 3 Ring Rows (Goal 2-3 Sets)
400M RUN
You're working with 1:40-2:20. 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
SQUAT WARM UP
PULL UP WARM UP
WORKOUT
Every 3 Minutes for 18 Minutes (3 Rounds Total)
Min 0-3:
30 Wall Balls
With time remaining in 3-min window, Max Reps Burpee Pull Ups
Min 3-6:
Row 36/26 Cal or Bike 30/22 Cal
With time remaining in 3-min window, Rest
Suggested Weight
Men: 20# Wall Ball
Women: 14# Wall Ball
Extra Challenge Men/Women: Increase to 40 Wall Balls
Score 1: Total Reps of Burpee Pull Ups Combined
Score 2: Slowest Bike/Row
Goal 1: 18-30 Reps
Goal 2: 1:40-2:20
COACHES NOTES
So it goes like this -
Min 0-3: WB + Burpee PU
Min 3-6: Run
Min 6-9: WB + Burpee PU
Min 9-12: Run
Min 12-15: WB + Burpee PU
Min 15-18: Run
The wall balls should take 1-2 minutes, which gives you 1-2 minutes for burpee pull ups. Choose your weight and target height so you can do at least 10 wall balls at a time the whole way. Choose a variation on the burpee pull up that allows you to get 6-10 reps each time. It might be a good idea to give yourself 10-15 seconds before the row/bike to breathe and reset. For the row/bike, it should be a fast pace, whatever that means for you. We want you to get at least 20 seconds to rest before going back to the wall balls, if not more. Reduce the calories if you need to in order to maintain a high level of intensity.
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
CUSTOMIZATIONS
Burpee + Jumping Pull Up
Max sets of 3 Burpees + 3 Ring Rows (Goal 2-3 Sets)
ROW/BIKE
You're working with 1:40-2:20. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
Thruster/Wallball
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air 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.
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
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.