WEDNESDAY 08/18/2021
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
POST(best after the main workout): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE, CHEST OPENER
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP
WORKOUT
4 Rounds
30 Double Unders / Hop Overs
10 Bar Facing Burpees
30 Double Unders / Hop Overs
10 Burpee Pull Ups
Rest 1 Minute Between Rounds
Extra Challenge
Men: 40 Double Unders / Hop Overs + Increase Reps of Both Burpees to 12 Per Round
Women: 40 Double Unders / Hop Overs + Increase Reps of Both Burpees to 12 Per Round
Score: Slowest Round ONLY!
Goal: 3:00-4:30
COACHES NOTES
This one is going to really add up as you get into rounds 3 and 4. Remember, your score is your slowest round only so focus on consistency across all 4. The double unders or hop overs should be quick. Choose an option that you won't have to break up more than once each time. For the burpees and burpee pull ups, a steady pace is the way to go. Pay attention to where you need to place your hands in relation to the respective bars to create an efficient movement to the floor and then up. Then, be consistent with that hand placement for every rep.
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
BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!
CUSTOMIZATIONS
DB Facing Burpees
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees
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
10 Burpees + 10 Inverted/Ring/TRX rows.
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP
WORKOUT
Bike / Row Option for today for fun!
4 Rounds
Bike 7 Cal (M) / 5 Cal (W)
or
Row 9 Cal (M) / 6 Cal (W)
10 Bar Facing Burpees
Bike 7 Cal (M) / 5 Cal (W)
or
Row 9 Cal (M) / 6 Cal (W)
10 Burpee Pull Ups
Rest 1 Minute Between Rounds
Extra Challenge
Men: Increase calories by 2 per set + Increase reps of burpees for both to 12.
Women: Increase calories by 2 per set + Increase reps of burpees for both to 12.
Score: Slowest Round ONLY!
Goal: 3:00-4:30
COACHES NOTES
This one is going to really add up as you get into rounds 3 and 4. Remember, your score is your slowest round only so focus on consistency across all 4. The bike/row should be quick. Choose a calorie target that you can hit in :30-:45 each time. For the burpees and burpee pull ups, a steady pace is the way to go. Pay attention to where you need to place your hands in relation to the respective bars to create an efficient movement to the floor and then up. Then, be consistent with that hand placement for every rep.
ROW/BIKE
You're working with about 30 seconds. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!
CUSTOMIZATIONS
DB Facing Burpees
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees
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
10 Burpees + 10 Inverted/Ring/TRX rows.
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.
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.