WEDNESDAY 09/08/2021
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
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: CHEST OPENER, HAMSTRINGS
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
4 Rounds
200m Run
20 Push Ups
15 Pull Ups
200m Run
Rest 2 minutes between rounds
Strict Pull Up Option: 7-10 Reps per Round
Extra Challenge
Men/Women: 30 Push Ups / 20 Pull Ups
Score: Slowest Round Only
Goal: 3:00-4:30
COACHES NOTES
Make sure you are keeping a challenging and uncomfortable pace on both of the runs in each round. Choose a push up variation that you can complete 20 reps in about a minute. You should have to break them up at some point so if you think you can bang out 20 unbroken each round, consider the extra challenge reps. Break them up into small sets of 5 at a time with a short break to shake out the arms if you need to. Just make sure you aren't doing so many reps at a time at the beginning that you go to failure or have to go to single reps by the end. Same goes for the pull ups, smaller sets with short breaks. Choose a variation that you can complete the pull ups in at most 3 sets.
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 - 1 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
PUSH UPS
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
4 Rounds
Bike 15 Cal (Men) / 11 Cal (Women)
or
Row 18 Cal (Men) / 13 Cal (Women)
20 Push Ups
15 Pull Ups
Bike 15 Cal (Men) / 11 Cal (Women)
or
Row 18 Cal (Men) / 13 Cal (Women)
Rest 2 minutes between rounds
Strict Pull Up Option: 7-10 Reps per Round
Extra Challenge
Men/Women: 30 Push Ups / 20 Pull Ups
Score: Slowest Round Only
Goal: 3:00-4:30
COACHES NOTES
Make sure you are keeping a challenging and uncomfortable pace on both of the bike/rows in each round. Choose a push up variation that you can complete 20 reps in about a minute. You should have to break them up at some point so if you think you can bang out 20 unbroken each round, consider the extra challenge reps. Break them up into small sets of 5 at a time with a short break to shake out the arms if you need to. Just make sure you aren't doing so many reps at a time at the beginning that you go to failure or have to go to single reps by the end. Same goes for the pull ups, smaller sets with short breaks. Choose a variation that you can complete the pull ups in at most 3 sets.
ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
PUSH UPS
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
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.
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.
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.