THURSDAY 09/30/2021
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): POWER
POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS & PSOAS STRETCH
POST: GENTLE LOWER BODY RECOVERY, CALVES/ANKLES
PROGRAM A
WARM UP
RUNNING WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Each Round is on a 3 Min Clock
Run 400 Meters
Max Reps KB Swing
Rest 1 Min After each Round
Repeat until you reach 100 KB Swings TOTAL!
Cut Off Today: 23 Min or 6 Total Rounds
Suggested Weight
Men: 40-55#
Women: 25-35#
Extra Challenge
Men/Women: 150 Swings
Score: Total Time to Reach 100 TOTAL Swings
Goal: 15-19 Min
COACHES NOTES
To clarify, every 3 minutes you'll run 400m. With the remaining time in the three minute window, do as many kettlebell swings as you can. The workout is over when you complete your 100th swing. We want you to do this in 4-5 rounds, or 15-19 minutes. You should have about a minute for swings each round so if the run is going to take longer than 2 minutes, adjust the distance. We want to see at least 20 swings per round. If you think you can get closer to 30, consider the extra challenge!
400M RUN
You're working with 2:00-2:30. 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
KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Dumbbell Swing
Eye Level Swing
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Each Round is on a 3 Min Clock
Bike 30 Cal (Men) / 22 Cal (Women)
or
Row 36 Cal (Men) / 26 Cal (Women)
Max Reps KB Swing
Rest 1 Min After each Round
Repeat until you reach 100 KB Swings TOTAL!
Cut Off Today: 23 Min or 6 Total Rounds
Suggested Weight
Men: 40-55#
Women: 25-35#
Extra Challenge
Men/Women: 150 Swings
Score: Total Time to Reach 100 TOTAL Swings
Goal: 15-19 Min
COACHES NOTES
To clarify, every 3 minutes you'll bike or row. With the remaining time in the three minute window, do as many kettlebell swings as you can until it's time to run again. The workout is over when you complete your 100th swing. We want you to do this in 4-5 rounds, or 15-19 minutes. You should have about a minute for swings each round so if the bike/row is going to take longer than 2 minutes, adjust the calories. We want to see at least 20 swings per round. If you think you can get closer to 30, consider the extra challenge!
Our heart goes out to anyone doing the rowing version!
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Dumbbell Swing
Eye Level Swing
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.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.