TUESDAY 08/03/2021
This is the "tester" workout for the Julian vs Miranda Challenge! If you are participating in the challenge you will get points for your team for re-testing this one at the end of the month! Each part of the workout pays homage to one team. The push up + renegade rows represent the Gallos. The devil press - the glorious Palomas of course. And the run - those pesky Patos....
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
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: GENTLE UPPER BODY RECOVERY, SPINE HEALTH WITH A TWIST
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
4 Rounds
8 Push Up + Renegade Row
12 Devil Press
Run 400 Meters
**Could also do this version with sandbag. Swap Push Up + RR with Push Up Lateral Drag.
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 5 Rounds
Women: 5 Rounds
Score: Total Time
Goal: 16-22 Minutes
COACHES NOTES
You are only allowed to do extra challenge if you complete first 4 rounds under 18 minutes. Goal time is still under 22.
Each round should be 3:30-5:00. Even if you think you could do 8 push up + renegade rows unbroken, the devil presses right after are going to sneak up on you. So, consider breaking the reps up into 4 and 4. For the devil presses, shoot for 2 sets the whole way but if you have to break it into a 3rd set in those last couple rounds, you should still be on track to hit the goal.
PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
CUSTOMIZATIONS
Go lighter
Knee Push Up + Plank Rows
Push Up + Pull Across
Push Up + Taps
DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
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, or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
4 Rounds
8 Push Up and Over Plate
12 Plate Burpees
Run 400 Meters
Suggested Weight
Men: 45# Plate
Women: 25# Plate
Extra Challenge
Men: 5 Rounds
Women: 5 Rounds
Score: Total Time
Goal: 16-22 Minutes
COACHES NOTES
You are only allowed to do extra challenge if you complete first 4 rounds under 18 minutes. Goal time is still under 22.
Each round should be 3:30-5:00. This version may go a little quicker than the other ones but the push up and overs will still be sneaky. Be deliberate about how you are going to break up the reps before you start the workout so you don't overdo it at the beginning. Consider breaking the push up and overs into 2 sets, then finding a smooth pace on the plate burpees.
PUSH UP AND OVER
Start in a plank position with a plate or stack of plates (3-6 inches high) outside one of your hands. Perform a push ups by lowering the chest, hips, and thighs all the way to the floor with control while maintaining that rigid plank position. Keep the elbows within 45° to the body. Press back up to plank and walk both hands on top of your plate.
Then, walk your hands over to the other side of the plank and perform a push up on the other side. Each each time you push up and walk your hands over to the other side is one rep.
CUSTOMIZATIONS
Push Up + Taps
Plank Up and Overs
PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!
CUSTOMIZATIONS
Regular Burpee
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
Toe Taps to a Low Target
PROGRAM C
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
4 Rounds
8 Push Up + Renegade Row
12 Devil Press
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)
**Could also do this version with sandbag. Swap Push Up + RR with Push Up Lateral Drag.
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 5 Rounds
Women: 5 Rounds
Score: Total Time
Goal: 16-22 Minutes
COACHES NOTES
You are only allowed to do extra challenge if you complete first 4 rounds under 18 minutes. Goal time is still under 22.
Each round should be 3:30 - 5:00. Even if you think you could do 8 push up + renegade rows unbroken, the devil presses right after are going to sneak up on you. So, consider breaking the reps up into 4 and 4. For the devil presses, shoot for 2 sets the whole way but if you have to break it into a 3rd set in those last couple rounds, you should still be on track to hit the goal.
PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
CUSTOMIZATIONS
Go lighter
Knee Push Up + Plank Rows
Push Up + Pull Across
Push Up + Taps
DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
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.
Devil Press
If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
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
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.