FRIDAY 11/12/2021
This workout is 1 of the 15 workouts in the coming Diagnostics Series! Be sure to send it and keep track of your score!!!
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
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: NECK & SHOULDER RELIEVER, LOWER BODY DAILY TUNE UP
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
This workout is 1 of the 15 workouts in the coming Diagnostics Series! Be sure to send it and keep track of your score!!!
3 Rounds
400 Meter Run
20 Dumbbell Thrusters
4 Wall Walks
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs + 6 WW
Women: 35# DBs + 6 WW
Score: Total Time
Goal: 12-16 Minutes
COACHES NOTES
This is going to be a tough 3 rounds! Set yourself up for 4 to just a little over 5 minutes per round. The run is going to be a mental challenge so dig in and find a pace that allows you to maintain some intensity but you'll be able to get right into the thrusters when you come in. The thrusters should be completed in 2-3 sets the whole way. Remember to use your hips coming up out of the squat. You'll need to save your shoulders for the wall walks. When you get to the wall walks, focus on keeping a tight belly and don't rush them. Shake out the arms between reps and remember to keep a stable shoulder position by pressing into the floor as you shift your hands toward the wall.
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
DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.
CUSTOMIZATION
Single Dumbbell Thruster
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
PROGRAM B
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
This workout is 1 of the 15 workouts in the coming Diagnostics Series! Be sure to send it and keep track of your score!!!
3 Rounds
400 Meter Run
20 Barbell Thrusters
4 Wall Walks
*Can also do this version with your sandbag!
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115# + 6 WW
Women: 75# + 6 WW
Score: Total Time
Goal: 12-16 Minutes
COACHES NOTES
This is going to be a tough 3 rounds! Set yourself up for 4 to just a little over 5 minutes per round. The run is going to be a mental challenge so dig in and find a pace that allows you to maintain some intensity but you'll be able to get right into the thrusters when you come in. The thrusters should be completed in 2-3 sets the whole way. Remember to use your hips coming up out of the squat. You'll need to save your shoulders for the wall walks. When you get to the wall walks, focus on keeping a tight belly and don't rush them. Shake out the arms between reps and remember to keep a stable shoulder position by pressing into the floor as you shift your hands toward the wall.
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
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
This workout is 1 of the 15 workouts in the coming Diagnostics Series! Be sure to send it and keep track of your score!!!
3 Rounds
36 Cal (M) / 26 Cal (F) Row
- OR -
30 Cal (M) / 22 Cal (F) Bike
20 Barbell Thrusters
4 Wall Walks
*Can also do this version with dumbbells or a sandbag!
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115# + 6 WW
Women: 75# + 6 WW
Score: Total Time
Goal: 12-16 Minutes
COACHES NOTES
This is going to be a tough 3 rounds! Set yourself up for 4 to just a little over 5 minutes per round. The row/bike is going to be a mental challenge so dig in and find a pace that allows you to maintain some intensity but you'll be able to get right into the thrusters when you get off the rower or bike. The thrusters should be completed in 2-3 sets the whole way. Remember to use your hips coming up out of the squat. You'll need to save your shoulders for the wall walks. When you get to the wall walks, focus on keeping a tight belly and don't rush them. Shake out the arms between reps and remember to keep a stable shoulder position by pressing into the floor as you shift your hands toward the wall.
ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight
WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.
Don't slide or flop!
CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms
Run/Jog
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Thruster/Wallball
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Wall Walks
If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.