SATURDAY 11/20/2021
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.
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: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Every 6 Minutes for 4 Rounds (24 Minutes Total)
Run 400 Meters
12 Devil Press
6 Dumbbell Atlas Lunge
Could also do this version with Sandbag Burpees and Sandbag Atlas Lunge!
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men/Women: Every 5 Minutes for 5 Rounds
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 4-5 Minutes
COACHES NOTES
We're scoring BOTH the fastest and slowest round today! That means we really want you to push the pace on this one each round. You'll get credit for your fastest so it's OK if going out a little too hot causes you to slow down some. Choose a weight for the devil press and atlas lunges that will allow you to do those reps unbroken! You MIGHT need to take a quick breather during the devil press in the last round or two, but no more than that. And consider resting with the weight at your shoulders during the atlas lunges rather than setting the weights down. If you're getting less than a full minute of rest, customize one or more movements!!
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
DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
CUSTOMIZATIONS
Single Arm Devil Press (6 Left Arm + 6 Right Arm)
Burpee Kettlebell Swing
DUMBBELL ATLAS LUNGE
One DB Atlas Lunge = Shoulder Racked Lunge Left + Shoulder Racked Lunge Right + DB Squat
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 or reverse 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.
Then, perform a squat with the DBs still on the shoulders. Send your butt back and down while keeping the chest up and belly tight. Lower the hips below the top of the knee, then drive through the heels to stand.
CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 DB Squat
Unweighted Lungester
PROGRAM B
WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Every 6 Minutes for 4 Rounds (24 Minutes Total)
Run 400 Meters
12 Devil Press
6 Barbell Atlas Lunge
Suggested Weight
Men: 40# DBs (DP) / 95# (Atlas Lunge)
Women: 25# DBs (DP) / 65# (Atlas Lunge)
Extra Challenge
Men/Women: Every 5 Minutes for 5 Rounds
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 4-5 Minutes
COACHES NOTES
We're scoring BOTH the fastest and slowest round today! That means we really want you to push the pace on this one each round. You'll get credit for your fastest so it's OK if going out a little too hot causes you to slow down some. Choose a weight for the devil press and atlas lunges that will allow you to do those reps unbroken! You MIGHT need to take a quick breather during the devil press in the last round or two, but no more than that. And consider resting with the weight at your shoulders during the atlas lunges rather than setting the weights down. If you're getting less than a full minute of rest, customize one or more movements!!
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
DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
CUSTOMIZATIONS
Single Arm Devil Press (6 Left Arm + 6 Right Arm)
Burpee Kettlebell Swing
BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat
Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.
You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.
After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.
CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester
PROGRAM C
WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Every 6 Minutes for 4 Rounds (24 Minutes Total)
Row 500 Meters or 30 Cal Bike (M) / 22 Cal Bike (W)
12 Devil Press
6 Barbell Atlas Lunge
Could also do this version with dumbbells for all or sandbag for all - as seen in Program A.
Suggested Weight
Men: 40# DBs (DP) / 95# (Atlas Lunge)
Women: 25# DBs (DP) / 65# (Atlas Lunge)
Extra Challenge
Men/Women: Every 5 Minutes for 5 Rounds
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 4-5 Minutes
COACHES NOTES
We're scoring BOTH the fastest and slowest round today! That means we really want you to push the pace on this one each round. You'll get credit for your fastest so it's OK if going out a little too hot causes you to slow down some. Choose a weight for the devil press and atlas lunges that will allow you to do those reps unbroken! You MIGHT need to take a quick breather during the devil press in the last round or two, but no more than that. And consider resting with the weight at your shoulders during the atlas lunges rather than setting the weights down. If you're getting less than a full minute of rest, customize one or more movements!!
ROW/BIKE
You're working with 2:00-2:30. Reduce the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
Shorten distance
DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
CUSTOMIZATIONS
Single Arm Devil Press (6 Left Arm + 6 Right Arm)
Burpee Kettlebell Swing
BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat
Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.
You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.
After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.
CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester
TEAM VERSION
WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP
WORKOUT
4 Rounds
Partner 1: Run 400 Meters
while
Partner 2: 12 Devil Press + 6 Atlas Lunge
then
Switch:
Partner 1: 12 Devil Press + 6 Atlas Lunge
while
Partner 2: Run 400 Meters
Rest 1 Minute TOGETHER Between Rounds
Suggested Weight
Men: 40# DBs
Women: 25# DBs
**Can also do Sandbag Burpee / Sandbag Atlas Lunge - or - Barbell/Plate options found in Program B.
Score: Total Time (Including Rest)
Goal: 18-24 Minutes
COACHES NOTES
So for this one - within each round - both partners will have ran 400 meters AND completed 12 devil press + 6 Atlas lunges. It's possible that one will finish their part before the other. That's fine. Just wait to move on once your partner is done. Also - the 1 minute of rest starts once both partners are done their parts.
Choose a weight for the devil press and atlas lunges that will allow you to do those reps unbroken! You MIGHT need to take a quick breather during the devil press in the last round or two, but no more than that. And consider resting with the weight at your shoulders during the atlas lunges rather than setting the weights down.
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
DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
CUSTOMIZATIONS
Single Arm Devil Press (6 Left Arm + 6 Right Arm)
Burpee Kettlebell Swing
BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat
Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.
You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.
After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.
CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester
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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. 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.
Devil Press
If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.