TUESDAY 07/27/2021

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
  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: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, GENTLE LOWER BODY RECOVERY


PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP

WORKOUT

7 Rounds

Each Round is on a 2 Minute Clock

In Each 2 Minute Interval Complete:

Run 200 Meters
Max Reps Box Jump Overs

Rest 1 Minute Between Each 2 Minute Interval

Suggested Box Height:
Men: 20-24"
Women: 16-20"

Extra Challenge
Men: Use a Higher Box
Women: Use a Higher Box

Score: Total Box Jump Over Reps ONLY

Goal: 60-110

COACHES NOTES
You should get about a minute each round to do box jump overs. If you think you are going to get over 15 reps each time consistently - go with the extra challenge and use a higher box. Remember that you have a full minute to rest between each round. Find a smooth steady pace on the box jump overs but keep working for the entire 2 minute interval. Especially if you are going with a higher box, it is better to relax and stay focused on a good takeoff and solid landing than to just go as fast as possible.

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - choose one of the customizations below. We recommend NOT doing jump rope since you are already doing a lot of jumping in this one.

CUSTOMIZATIONS
1 minute of:
Low Step Ups
Toe Taps to a Low Target

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

7 Rounds

Each Round is on a 2 Minute Clock

In Each 2 Minute Interval Complete:

Bike 15 Cal (Men) / 11 Cal (Women)
or
Row 18 Cal (Men) / 13 Cal (Women)

Max Reps Box Jump Overs

Rest 1 Minute Between Each 2 Minute Interval

Suggested Box Height:
Men: 20-24"
Women: 16-20"

Extra Challenge
Men: Use a Higher Box
Women: Use a Higher Box

Score: Total Box Jump Over Reps ONLY

Goal: 60-110

COACHES NOTES
You should get about a minute each round to do box jump overs. If you think you are going to get over 15 reps each time consistently - go with the extra challenge and use a higher box. Remember that you have a full minute to rest between each round. Find a smooth steady pace on the box jump overs but keep working for the entire 2 minute interval. Especially if you are going with a higher box, it is better to relax and stay focused on a good takeoff and solid landing than to just go as fast as possible.

ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

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.

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.