WEDNESDAY 10/06/2021
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
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: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE UPPER BODY RECOVERY
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
4 Rounds
16 Alternating Dumbbell Step Ups
Run 200 Meters
16 Shoulder to Overhead
Run 200 Meters
Rest 1 Minute between Rounds
**Could also do this version with your sandbag
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score 1: Fastest Round
Score 2: Slowest Round
Goal Range: 3:00-4:30
COACHES NOTES
You've got 2 scores today, the fastest and the slowest round. The goal here would be to go at a pace that is uncomfortable enough that you can't maintain it for all 4 rounds but not quite FULL send. The times should fall off as the workout progresses but all rounds should be within the goal range. Choose a weight that you can go unbroken on both dumbbell movements most if not all the way. You may want to break up the shoulder to overheads earlier than you think you need to, as the shoulders will fatigue quickly!
WEIGHTED STEP UP
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. 16 Reps is 8 per leg, alternating.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
DB Lunges
Unweighted Step Ups
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
SHOULDER TO OVERHEAD
You have the option of shoulder press, push press or push jerks, although shoulder press is not recommended. Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Go lighter
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP
WORKOUT
4 Rounds
16 Alternating Dumbbell Step Ups
Run 200 Meters
16 Shoulder to Overhead
Run 200 Meters
Rest 1 Minute between Rounds
Suggested Weight
Men: 40# DBs (Step Ups) / 75-95# Bar
Women: 25# DBs (Step Ups) / 55-65# Bar
Extra Challenge
Men: 50# DBs (Step Ups) / 115# Barbell
Women: 35# DBs (Step Ups) / 75# Barbell
Score 1: Fastest Round
Score 2: Slowest Round
Goal Range: 3:00-4:30
COACHES NOTES
You've got 2 scores today, the fastest and the slowest round. The goal here would be to go at a pace that is uncomfortable enough that you can't maintain it for all 4 rounds but not quite FULL send. The times should fall off as the workout progresses but all rounds should be within the goal range.
You have the option today to use your dumbbells (or even kettlebells) for the step ups and then use the barbell for the shoulder to overhead movement. You may want to break up the shoulder to overheads earlier than you think you need to, as the shoulders will fatigue quickly! For barbell only, go with back rack step ups.
WEIGHTED STEP UP
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. 16 Reps is 8 per leg, alternating.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
DB Lunges
Back Rack Step Ups
200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although shoulder press is not recommended. Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Go lighter
PROGRAM C
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
4 Rounds
16 Alternating Dumbbell Step Ups
Row 250 Meters
or
Bike 15 Cal (M) / 11 Cal (W)
16 Shoulder to Overhead
Row 250 Meters
or
Bike 15 Cal (M) / 11 Cal (W)
Rest 1 Minute between Rounds
**Could also do this workout with barbell or sandbag.
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score 1: Fastest Round
Score 2: Slowest Round
Goal Range: 3:00-4:30
COACHES NOTES
You've got 2 scores today, the fastest and the slowest round. The goal here would be to go at a pace that is uncomfortable enough that you can't maintain it for all 4 rounds but not quite FULL send. The times should fall off as the workout progresses but all rounds should be within the goal range.
Choose a weight that you can go unbroken on both dumbbell movements most if not all the way. You may want to break up the shoulder to overheads earlier than you think you need to, as the shoulders will fatigue quickly! Adjust the calories/distance as needed so the bike/row takes a minute or less in the first round.
WEIGHTED STEP UP
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. 16 Reps is 8 per leg, alternating.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
DB Lunges
Unweighted Step Ups
ROW/BIKE
You're working with a minute or less. Reduce the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
Shorten distance
SHOULDER TO OVERHEAD
You have the option of shoulder press, push press or push jerks, although shoulder press is not recommended. Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
Go lighter
Weighted Step Ups/Step Ups
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
Shoulder Press
Try to focus on aligning your ribcage over your pelvis throughout the movement. If you find yourself over extending in your back or creating a lot of extra strain on your abdominal wall, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
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.