WEDNESDAY 11/03/2021
Today's workout (Program A/B) is being used as a part of this year's VetWod online competition by Coach Seb! For more info on VetWod and how to participate and support head to VETWOD.org
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
POST(best after the main workout): SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
WARM UP
PULL UP WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
Today's workout (Program A/B) is being used as a part of this year's VetWod online competition by Coach Seb! For more info on VetWod and how to participate and support head to VETWOD.org
7 Rounds
10 Toes to Bar
12 Dumbbell Deadlifts
14 Alternating Shoulder Racked Lunges
Suggestions
Men: 40# DBs
Women: 25# DBs
V-Up Option: 14 Reps Each Round
Extra Challenge
Men: 50# DBs and/or 14 Toes to Bar
Women: 35# DBs and/or 14 Toes to Bar
Score: Total Time
Goal: 12-18 Min
COACHES NOTES
This is definitely a workout where you want to save your grip so you may want to break these movements up a bit more than you think. Choose a variation on the toes to bar that you could do 10 unbroken reps of when fresh. Then, break them up into 2-3 sets from the beginning to avoid going to failure in the later rounds. The deadlift weight should also be something you could do unbroken, for at least the first few rounds although, again, you may want to break them up sooner to save your grip. Dig deep on the lunges. 14 reps is only 7 per leg but in rounds 5, 6, and 7, you will be feeling the burn!
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts
DUMBBELL SHOULDER RACKED LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 14 you end up doing 7 on each side.
CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts
PROGRAM B
WARM UP
PULL UP WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
Today's workout (Program A/B) is being used as a part of this year's VetWod online competition by Coach Seb! For more info on VetWod and how to participate and support head to VETWOD.org
7 Rounds
10 Toes to Bar
12 Barbell Deadlifts
14 Alternating Front Rack Lunges
Suggestions
Men: 75-95#
Women: 55-65#
V-Up Option: 14 Reps Each Round
Extra Challenge
Men: 115# and/or 14 Toes to Bar
Women: 75# and/or 14 Toes to Bar
Score: Total Time
Goal: 12-18 Min
COACHES NOTES
This is definitely a workout where you want to save your grip so you may want to break these movements up a bit more than you think. Choose a variation on the toes to bar that you could do 10 unbroken reps of when fresh. Then, break them up into 2-3 sets from the beginning to avoid going to failure in the later rounds. The deadlift weight should also be something you could do unbroken most of the way although, again, you may want to break them up sooner to save your grip. Dig deep on the lunges. 14 reps is only 7 per leg but in rounds 5, 6, and 7, you will be feeling the burn!
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 14 you end up doing 7 on each side.
CUSTOMIZATIONS
Go lighter
Plate to Chest Lunges
Front Rack Step Ups
PROGRAM C
WARM UP
PULL UP WARM UP
SANDBAG LOWER BODY WARM UP
WORKOUT
7 Rounds
10 Toes to Bar
12 Single Leg Sandbag Deadlifts (6R/6L)
14 Alternating Front Rack Lunges
Suggestions
Men: 50-70#
Women: 25-45#
V-Up Option: 14 Reps Each Round
Extra Challenge Men/Women: 14 Toes to Bar
Score: Total Time
Goal: 12-18 Min
COACHES NOTES
This is definitely a workout where you want to save your grip so you may want to break these movements up a bit more than you think. Choose a variation on the toes to bar that you could do 10 unbroken reps of when fresh. Then, break them up into 2-3 sets from the beginning to avoid going to failure in the later rounds. Don't rush the single leg deadlifts. Try to keep the movement controlled all the way down and back up. Remember to keep the belly tight and always be driving the heel into the floor. Dig deep on the lunges. 14 reps is only 7 per leg but in rounds 5, 6, and 7, you will be feeling the burn!
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
SINGLE LEG SANDBAG DEADLIFT
Hold the bag in the hang position. Shift your weight into one foot and raise the other foot off the floor behind you. Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch the bag to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. Remember 12 reps = 6 on each leg.
CUSTOMIZATION
Assisted Single Leg Deadlift
SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 14 you end up doing 7 on each side.
CUSTOMIZATIONS
Adjust reps to fit movement time window
Single Shoulder Racked Lunges
Toes to Bar
This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
KB/DB Deadlift
If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
Lunges
If you have any pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat, goblet squat, glute bridge, or split squats for the lunges.
Lying Leg Lifts
You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.