FRIDAY 09/10/2021
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: CALVES/ANKLES, MORNING COFFEE
POST: CHEST OPENER, SPINE HEALTH WITH A TWIST
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
8 Rounds
100m Farmer Carry
20 Double Unders / DB Hop Overs
10 Inverted Rows
(Can mix and match rows and equipment)
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs / Feet Elevated Rows
Women: 35# DBs / Feet Elevated Rows
Score: Total Time
Goal: 16:00-20:00
COACHES NOTES
There is a different row variation in each program today, remember you can mix and match with your equipment! 8 rounds is going to add up but the distance and reps are low enough that you should be able to really push the pace in the first two movements. For the inverted rows, challenge yourself. We want you to have to break up the reps into smaller sets. So, give yourself a difficult body angle or elevate your feet and go fully horizontal. Make sure the double unders or hop overs are taking less than 30 seconds in every round, ideally closer to 20.
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups
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 :30 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
INVERTED ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.
CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
8 Rounds
100m Farmer Carry
20 Double Unders / Barbell Hop Overs
10 Bent Over Rows
Suggested Weight
Men: 40# DBs / 95#
Women: 25# DBs / 65#
Extra Challenge
Men: 50# DBs / 115#+
Women: 35# DBs / 75#+
Score: Total Time
Goal: 16:00-20:00
COACHES NOTES
There is a different row variation in each program today, remember you can mix and match with your equipment! 8 rounds is going to add up but the distance and reps are low enough that you should be able to really push the pace in the first two movements. For the bent over rows, these should be difficult. Pick a weight that you are going to have to break up into smaller sets. And, make sure the movement is clean. No pulling the chest down into the bar, keep it strict. The double unders or hop overs should take less than 30 seconds in every round, ideally closer to 20. So, customize accordingly.
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups
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 :30 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
--OR--
BARBELL HOP OVER
Stand next to your barbell and hop laterally, 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/skip instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
8 Rounds
100m Suitcase Carry
20 Double Unders / Sandbag Hop Overs
5L/5R Single Arm Sandbag Bent Over Row
Suggested Loading
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 16:00-20:00
COACHES NOTES
There is a different row variation in each program today, remember you can mix and match with your equipment! 8 rounds is going to add up but the distance and reps are low enough that you should be able to really push the pace in the first two movements. For the single arm bent over rows, these should be difficult. Remember, it is 5 on one side, then 5 on the other. Use your non-pulling arm for support, either planted against one leg or on a box/bench. The double unders or hop overs should take less than 30 seconds in every round, ideally closer to 20. So, customize accordingly.
SANDBAG SUITCASE CARRY
Hold the sandbag in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about 1 minutes. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.
CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
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 :30 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
--OR--
SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
SINGLE ARM SANDBAG BENT OVER ROW
Find a staggered stance position with the left leg forward and right leg back. Plant the left elbow/forearm on your left thigh. You can also plant your left hand on a box, bench, or even the wall. If you are using a bench you, plant the left knee on there. Keep the belly tight, back flat and shoulders packed down onto your ribs. Grip the sandbag by the center handle and raise it up off the floor if possible.
The movement should start with the arm straight, draw your elbow up and back until your hand touches your ribcage, then lower with control. Don't try to use your hips or jerk your chest up for assistance. Once you've completed the appropriate number of reps, switch arms and repeat on the other side.
CUSTOMIZATIONS
Sandbag Bent Over Rows
Farmer Carry
This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.
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.