THURSDAY 10/14/2021
This workout was created for Molly's sweet baby, Indy, who was born on 10/14/2020! We designed it as a fun taste of what Molly's labor that day was like. It was long and slow to get really going - and then WHAM she was born quickly and intensely!
Enjoy!
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
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, LOWER BACK RELEASE
PROGRAM A
WARM UP
RUNNING WARM UP
DUMBBELL SQUAT CLEAN WARM UP
WORKOUT
Dumbbell Baby Indy
On a 20 Min Clock Complete:
Run 1.5 Miles
and With the Remaining Time:
Max Rounds of:
10 Dumbbell Hang Squat Clean
14 Burpees
Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs
Extra Challenge
Men/Women: Run 2 Miles
Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps
Goal: 3-5 Rounds
COACHES NOTES
Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.
Choose a run distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.
If unable to run for space/weather - change this workout to:
10 Rounds
1 Min Single Unders, Taps, Low Step ups
5 Hang Squat Cleans
7 Burpees
DUMBBELL HANG SQUAT CLEAN
Deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
PROGRAM B
WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP
WORKOUT
Barbell Baby Indy
On a 20 Min Clock Complete:
Run 1.5 Miles
and With the Remaining Time:
Max Rounds of:
10 Barbell Hang Squat Clean
14 Burpees
Suggested Weight
Men: 75-95#
Women: 55-65#
**Feel free to increase weight as well if you will still be able to hit the goal rounds.
Extra Challenge
Men/Women: Run 2 Miles
Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps
Goal: 3-5 Rounds
COACHES NOTES
Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.
Choose a run distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.
If unable to run for space/weather - change this workout to:
10 Rounds
1 Min Single Unders, Taps, Low Step ups
5 Hang Squat Cleans
7 Burpees
BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
PROGRAM C
WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP
WORKOUT
Bike/Row Baby Indy
On a 20 Min Clock Complete:
Row 3000 Meters
OR
Bike 180 Cal (Men) / 130 Cal (Women)
and With the Remaining Time:
Max Rounds of:
10 Barbell Hang Squat Clean*
14 Burpees
Suggested Weight
Men: 75-95#
Women: 55-65#
*Can also use dumbbells or even your sandbag if you want!
Extra Challenge
Men/Women: Row 4000 Meters or Bike 230 Cal (Men) / 160 Cal (Women)
Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps
Goal: 3-5 Rounds
COACHES NOTES
Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.
Choose a row/bike distance/calories that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.
BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
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.
Hang Clean
For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.
Burpee
Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull