SATURDAY 07/31/2021
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): POWER
POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: CALVES/ANKLES, DECOMPRESSION SEQUENCE
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
JUMP ROPE WARM UP
WORKOUT
100 Double Unders / Hop Overs
50 KB/DB Swings
25 Burpees
80 Double Unders / Hop Overs
40 KB/DB Swings
20 Burpees
60 Double Unders / Hop Overs
30 KB/DB Swings
15 Burpees
40 Double Unders / Hop Overs
20 KB/DB Swings
10 Burpees
20 Double Unders/Hop Overs
10 KB/DB Swings
5 Burpees
Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Extra Challenge Men/Women: Go Faster!
Score: Total Time
Goal: 18-25 Min
COACHES NOTES
You should be finishing up the set of 25 burpees at 6-9 minutes into the workout. If you're past the 9 minute mark at that point, customize one or more of the movements to allow for a faster pace so that you can hit the overall goal time of 18-25 minutes. You should be able to complete 50 double unders within a minute to go with the written reps. Consider reducing the reps or going with the hop overs if you need to. Choose a weight on the swings that you could do 30 reps with unbroken (not that you have to or should!) Find a pace or variation of the burpee that you can do 10-16 reps of within a minute!
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 :45 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
- OR -
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
KB/DB SWING
Hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Eye Level KB/DB Swing
Plate Ground to Overhead
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
TEAM VERSION
WARM UP
FULL BODY DYNAMIC WARM UP
JUMP ROPE WARM UP
WORKOUT
In Teams of 2 Complete:
3 Rounds
200 Double Unders / Hop Overs
100 KB/DB Swings
50 Burpees
One person works at a time. Break however you want!
Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Score: Total Time
Goal: 27-35 Minutes
COACHES NOTES
You and your partner are shooting to finish a round every 9-12 minutes. If you both go with double unders and one or both of you struggles to complete at least 50 within a minute (when fresh), consider reducing your half of the reps (or the overall reps if you both struggle). Choose a weight on the swings that you can complete 30 unbroken reps with. Don't be afraid to push your sets a little considering you'll have some rest time while your partner works. Find a pace or variation of the burpee that you can do 12-18 reps of within a minute!
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 :45 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
- OR -
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
KB/DB SWING
Hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Eye Level KB/DB Swing
Plate Ground to Overhead
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.
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