SATURDAY 11/06/2021
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-POWER
POST(best after the main workout): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: HIPS 2.0, UPPER BODY DAILY TUNE UP
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
20 Rounds
5 Burpees
10 Double Unders / DB Hop Overs
Extra Challenge Men/Women: Throw on a weight vest!
Score: Total Time
Goal: 12-18 Min
COACHES NOTES
We have a fun, mostly bodyweight (aka travels well) workout for you guys today! Yes, it's a lot of rounds but they should go by quickly. In order to hit the goal, you'll need to be getting one done every 35-55 seconds. It's possible you'll start off on the faster end of that range and then gradually lose speed. But overall, you should be moving the entire time - even if your pace slows a bit. Remember to breathe through the entire burpee. We sometimes hold our breath in the bottom bit so make it a point to exhale there!
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
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!
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
- OR -
DUMBBELL 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
TEAM VERSION
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
In Teams of 2:
Perform 200 Burpees
At the start of each minute (starting at 0:00): BOTH Partners perform 10 DUs / Hop Overs
One partner works at a time on the Burpees. Switch off every 5 reps.
Extra Challenge Men/Women: Throw on a weight vest!
Score: Total Time to Complete 200 Burpees
Goal: 14-20 Min
COACHES NOTES
Alright, guys! The way this one works is the clock starts and both partners perform 10 double unders or hop overs. Then, one partner will knock out 5 burpees, then the other will knock out 5 burpees. Continue to alternate. When the clock hits the top of the minute, whichever partner is on burpees stops so that BOTH partners can do 10 double unders or hop overs. If that partner hadn't finished their set of 5, they'll continue where they left off. Keep doing that until you guys hit 200 burpees (100 each)!
Choose a burpee variation/pace that allows you to get those reps done in 20-25 seconds! Breathe deeply while you're resting / waiting for your partner to do their reps.
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
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!
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
- OR -
DUMBBELL 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
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
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.