THURSDAY 09/23/2021
Reps and movements vary slightly between versions so 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): OLY-POWER
POST(best after the main workout): SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, CALVES/ANKLES
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
Reps and movements vary slightly between versions so read the full description!!
Every Minute on the Minute for 12 Minutes
Min 1: 20 Double Unders/DB Hop Overs + 12 Dumbbell Deadlifts
Min 2: 20 Double Unders/DB Hop Overs + 10 Toes to Bar
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total # of Minutes Where All Work is Completed Within the Minute
Goal: Finish All 12 Minutes
COACHES NOTES
There is no time to be piddling around on this one! Choose your weights and customizations wisely to that you can make it all 12 minutes. Only go with double unders if you can consistently get 20 reps done in around 15 seconds or less. Choose a load on the deadlifts that you can go unbroken most if not all the way. If you'd like to make those more challenging, go with 6 single leg deadlifts on both sides. For the toes to bar, you should have about 30-40 seconds to get 10 reps. This should be pretty doable if you can string together a few reps. But, keep in mind that grip will be a factor in this workout. Customize with 14 V Ups or another option if you need to in order to finish inside the minute.
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 15-20 seconds.
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
DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
CUSTOMIZATIONS
6 Single Leg Deadlifts per side
Lighter weight
Sumo Deadlifts
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with 14 V-Ups each time.
CUSTOMIZATIONS
14 V Ups
Knee-Ups
14 Supine Toe Touches
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
PROGRAM B
WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
Reps and movements vary slightly between versions so read the full description!!
Every Minute on the Minute for 12 Minutes
Min 1: 20 Double Unders/DB Hop Overs + 8 Deadlifts
Min 2: 20 Double Unders/DB Hop Overs + 10 Toes to Bar
Suggested Weight
Men: 165-205#
Women: 105-135#
Extra Challenge
Men: 225-275#
Women: 155-185#
Score: Total # of Minutes Where All Work is Completed Within the Minute
Goal: Finish All 12 Minutes
COACHES NOTES
There is no time to be piddling around on this one! Choose your weights and customizations wisely to that you can make it all 12 minutes. Only go with double unders if you can consistently get 20 reps done in around 15 seconds or less. The reps are lower but the weight is heavier for the deadlift in this version. You don't need to go unbroken to complete 8 reps in time but if you are coming off the bar, you'll need to get right back to it pretty quick. For the toes to bar, you should have about 30-40 seconds to get 10 reps. This should be pretty doable if you can string together a few reps. But, keep in mind that grip will be a factor in this workout. Customize with 14 V Ups or another option if you need to in order to finish inside the minute.
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 15-20 seconds.
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 DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with 14 V-Ups each time.
CUSTOMIZATIONS
14 V Ups
Knee-Ups
14 Supine Toe Touches
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
PROGRAM C
WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP
WORKOUT
Reps and movements vary slightly between versions so read the full description!!
Every Minute on the Minute for 12 Minutes
Min 1: 20 Double Unders/SB Hop Overs + 6 Sandbag Over Shoulder
Min 2: 20 Double Unders/SB Hop Overs + 10 Toes to Bar
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total # of Minutes Where All Work is Completed Within the Minute
Goal: Finish All 12 Minutes
COACHES NOTES
There is no time to be piddling around on this one! Choose your weights and customizations wisely to that you can make it all 12 minutes. Only go with double unders if you can consistently get 20 reps done in around 15 seconds or less. It's only 6 sandbag over the shoulders in this version but the movement takes longer to complete than a deadlift. Avoid chasing the bag all over, try to get the bag to land close to the same spot behind you each time. For the toes to bar, you should have about 30-40 seconds to get 10 reps. This should be pretty doable if you can string together a few reps. But, keep in mind that grip will be a factor in this workout. Customize with 14 V Ups or another option if you need to in order to finish inside the minute.
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 15-20 seconds.
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
SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!
CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag High Pull
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
14 V Ups
Knee-Ups
14 Supine Toe Touches
Regular Sit Ups
Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
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.
Jump/Skip/Hop Overs
To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
Lying Leg Lifts
You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.
Toes to Bar
This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.