FRIDAY 09/17/2021
Movements vary today so be sure to read the full description!
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
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: CHEST OPENER, SPINE HEALTH WITH A TWIST
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Movements vary today so be sure to read the full description!
5 Rounds
Each Round is on a 3 Min Clock
400 Meter Run
Max No Push Up + Renegade Row* with Time Remaining in 3 Min
Rest 1 Minute between Rounds
*1 Rep = Row Right + Row Left
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Reps
Goal: 50-100
COACHES NOTES
We are looking for enough remaining time in each 3 minute window to get 10-20 no push up renegade rows. Remember that each rep is a row with BOTH the right and left arm. Make sure you are keeping your belly tight and maintaining a solid plank position during the row portion of the movement. If you stick your butt up in the air, they will be too easy and we don't want that!
You may need to adjust the distance of the run if it is consistently taking longer than 2:15. You'll need a few seconds to get into position and 5-10 seconds before the next 3 minute window opens to breathe and reset for the next run.
400M RUN
You're working with 2:00-2:15. 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
NO PUSH UP + RENEGADE ROW
1 No Push Up Renegade Row (L+R) means 1 one plank dumbbell row with each arm.
We want to see a rigid body position in the plank. No sagging hips or piking the butt up in the air. Keep the belly tight. Hands are on the dumbbells.
Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating too much. Pull the dumbbell all the way up for each rep then lower under control.
CUSTOMIZATIONS
Go lighter
Alternating bent over rows
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Movements vary today so be sure to read the full description!
5 Rounds
Each Round is on a 3 Min Clock
400 Meter Run
Max Inverted Rows with Time Remaining in 3 Min*
Rest 1 Minute between Rounds
*No more than 20 reps per Round! If you're getting more than 20 - they're too easy!!!
No weight needed today!
Extra Challenge Men/Women: Wear a weight vest!
Score: Total Reps
Goal: 50-100
COACHES NOTES
We are looking for enough remaining time in each 3 minute window to get 10-20 inverted rows. These should be challenging enough that you have to break them up pretty early on. We recommend that you break them up into smaller sets from the beginning so you can save some pulling strength for the later rounds.
You may need to adjust the distance of the run if it is consistently taking longer than 2:15. You'll need a few seconds to get into position and 5-10 seconds before the next 3 minute window opens to breathe and reset for the next run.
400M RUN
You're working with 2:00-2:15. 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
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 C
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Movements vary today so be sure to read the full description!
5 Rounds
Each Round is on a 3 Min Clock
Bike 30 Cal (Men) / 22 Cal (Women)
- OR -
Row 36 Cal (Men) / 26 Cal (Women)
Max Inverted Rows with Time Remaining in 3 Min*
Rest 1 Minute between Rounds
*No more than 20 reps per Round! If you're getting more than 20 - they're too easy!!!
No weight needed today!
Extra Challenge Men/Women: Wear a weight vest!
Score: Total Reps
Goal: 50-100
COACHES NOTES
We are looking for enough remaining time in each 3 minute window to get 10-20 inverted rows. These should be challenging enough that you have to break them up pretty early on. We recommend that you break them up into smaller sets from the beginning so you can save some pulling strength for the later rounds.
Of course you can always do the no push up renegade rows in this version too!
You may need to adjust the calories of the bike/row if it is consistently taking longer than 2:15. You'll need a few seconds to get into position and 5-10 seconds before the next 3 minute window opens to breathe and reset for the next round. ROW/BIKE
You're working with 2:00-2:15. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
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
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.
Plank Hold
Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.