FRIDAY 10/29/2021
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-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: QUAD FOAM ROLL DAILY TUNE UP, LOWER BODY DAILY TUNE UP
POST: LOWER BACK RELEASE, QUAD FOAM ROLL DAILY TUNE UP
PROGRAM A
WARM UP
RUNNING WARM UP
SQUAT WARM UP
WORKOUT
4 Rounds
50 Air Squats
400 Meter Run
Rest 1 minute between rounds
No weight needed today!
Extra Challenge: GO FASTER (or feel free to put on a weight vest if you really want)
Score: Slowest Round Only
Goal: 3:30-4:30
COACHES NOTES
Simple and effective today. We want you to push in every round but try not to let your interval times fall off too much. Keep an uncomfortable pace on the runs. Try to knock out at least 25-30 before you take a break. We find it best to pick a steady pace without stopping - or at least not for long - rather than sprinting through a few reps then taking a long break. This workout is going to be a mental push, especially in the last couple of rounds. Your legs are going to burn in the squats - keep going!
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
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
4 Rounds
50 Air Squats
Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)
Rest 1 minute between rounds
No weight needed today!
Extra Challenge
Go Faster!
Score: Slowest Round Only
Goal: 3:30-4:30
COACHES NOTES
Simple and effective today. We want you to push in every round but try not to let your interval times fall off too much. Keep an uncomfortable pace on the row/bike. Try to knock out at least 25-30 before you take a break. We find it best to pick a steady pace without stopping - or at least not for long - rather than sprinting through a few reps then taking a long break. This workout is going to be a mental push, especially in the last couple of rounds. Your legs are going to burn in the squats - keep going!
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
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.
DB/Back/Front/Air Squat
If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.