SATURDAY 10/02/2021
Movements vary slightly between versions!
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-SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: GENTLE UPPER BODY RECOVERY, SPINE HEALTH WITH A TWIST
PROGRAM A
WARM UP
JUMP ROPE WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Movements vary slightly between versions!
6 Rounds
50 Double Unders/Dumbbell Hop Overs
50 Meter 1/2 Up + 1/2 at Shoulder Carry (R)
50 Meter 1/2 Up + 1/2 at Shoulder Carry (L)
20 Reps 1/4 Get Ups (10 Per Side)
Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 20-25 Minutes
COACHES NOTES
This workout is just a long grind. You won't ever be moving super fast. If you're not super proficient with double unders but still want to get some practice in, keep an eye on the clock and just accumulate as many as you can in one minute. For the carry, do your best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a 1/2 shoulder 1/2 farmer carry or a single overhead carry! You want to be getting at least 10 of the 1/4 get ups in a minute. If you're not getting that many, consider going with a lighter weight or even going unweighted.
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 1:00 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
1/2 UP 1/2 SHOULDER CARRY
This carry is performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 50m, it should take about 30 seconds. If it's much slower or you are breaking a lot, go to a single dumbbell overhead and switch hands at the halfway point. Or you can go one dumbbell at the shoulder, one at the farmer carry position.
CUSTOMIZATIONS
1/2 Shoulder 1/2 Farmer Carry
Single Arm Overhead Carry
1/2 Up 1/2 Shoulder Low Step Ups
1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.
Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATION
DB Windmill
PROGRAM B
WARM UP
JUMP ROPE WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Movements vary slightly between versions!
6 Rounds
50 Double Unders/Dumbbell Hop Overs
100 Meter Plate Overhead Carry
20 Weighted Sit Up
Suggested Weight
Men: 45# Plate
Women: 25# Plate
Extra Challenge
Men: N/A
Women: N/A
Score: Total Time
Goal: 18-25 Min
COACHES NOTES
This workout is just a long grind. You won't ever be moving super fast. If you're not super proficient with double unders but still want to get some practice in, keep an eye on the clock and just accumulate as many as you can in one minute. For the carry, do your best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a plate hug carry if you're having trouble getting into a good position! You want to be getting at least 10 of the sit ups in a minute. If you're not getting that many, consider going with a lighter weight or even going unweighted.
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 1:00 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
OVERHEAD PLATE CARRY
Hold the plate directly overhead with straight arms and biceps by the ears.
Keep your shoulders active the whole time by constantly pressing up on the plate as you move.
At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.
CUSTOMIZATIONS
Plate Hug Carry
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
PROGRAM C
WARM UP
JUMP ROPE WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Movements vary slightly between versions!
6 Rounds
50 Double Unders/Sandbag Hop Overs
100 Meter Sandbag Overhead Carry
20 Reps Sandbag 1/4 Get Ups (10 Per Side)
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men: N/A
Women: N/A
Score: Total Time
Goal: 20-25 Minutes
COACHES NOTES
This workout is just a long grind. You won't ever be moving super fast. If you're not super proficient with double unders but still want to get some practice in, keep an eye on the clock and just accumulate as many as you can in one minute. For the carry, do your best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a bear hug carry if you're having trouble getting into a good position! You want to be getting at least 10 of the 1/4 get ups in a minute. If you're not getting that many, consider going with a regular DB/KB 1/4 get up, an unweighted get up, or reducing the reps!
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 1:00 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
OVERHEAD SANDBAG CARRY
Hold the bag directly overhead with straight arms and biceps by the ears.
Keep your shoulders active the whole time by constantly pressing up into the bag as you move.
At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.
CUSTOMIZATIONS
Bear Hug Carry
1/4 SANDBAG GET UP
The 1/4 get up is just the first couple steps of the sandbag get up.
Start on your back. Holding the bag to your chest with your right arm. Bend your right knee so your right foot is flat on the floor.
Bring your left arm out to the side about 45°. Keep the bag to your chest for the entire movement. Raise your chest toward the ceiling as you roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.
CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups
MAMA MODIFICATION
DB Windmill
TEAM VERSION
WARM UP
JUMP ROPE WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
In Teams of 2 Complete:
3 Rounds
200 Hop Overs / Double Unders (One person works at a time)
200 Meter 1/2 Up + 1/2 Shoulder Carry (Trading back and forth)
30 Weighted Sit Ups (Each - both can work at the same time)
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 22-28 Minutes
COACHES NOTES
So the way this one flows is the team will complete 200 double unders or hop overs - but only one person can work on those at a time while the other rests. Once 200 are completed, you'll move on to the 200 meter carry with one set of dumbbells. Walk alongside each other and trade off dumbbells whenever you want/need. When you get back from the carry, both of you will chip away at 30 weighted sit ups EACH at the same time. Then repeat all that two more times.
The double unders/hop overs and the sit ups shouldn't take more than 3 minutes each! Consider reducing reps or customizing if it's taking a while. For the carry, do you best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a 1/2 shoulder 1/2 farmer carry or a single overhead carry!
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 1:00 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
1/2 UP 1/2 SHOULDER CARRY
This carry is performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 50m, it should take about 30 seconds. If it's much slower or you are breaking a lot, go to a single dumbbell overhead and switch hands at the halfway point. Or you can go one dumbbell at the shoulder, one at the farmer carry position.
CUSTOMIZATIONS
1/2 Shoulder 1/2 Farmer Carry
Single Arm Overhead Carry
1/2 Up 1/2 Shoulder Low Step Ups
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
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.
Turkish Get Up Options
If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.
1/2 Up + 1/2 Shoulder Carry
This can be a great movement for pregnant and postpartum people. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics. If you find yourself over extending in your back or coning in your belly sub less weight, or modify to both arms using a shoulder carry or farmer carry position.