WEDNESDAY 01/05/2022
PROGRAM A
WARM UP
WORKOUT
3 Rounds
15 Devil Press
Run 400 Meters
Rest 1 Minute Between Rounds
**Could also do this workout with your sandbag doing sandbag burpees!
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men/Women: Increase Devil Press to 20 Reps (Still keeping time within the goal range!)
Score:
Round 1
Round 2
Round 3
Goal: 3:15 - 5:00
Coaches Notes
You will have 3 scores today, one for each round. Push the pace on every round, especially on the run. Consider breaking up the devil presses just a bit more than usual so you can really dig in on the run. Shoot for 1:30-2:00 on the devil presses and remember to breathe. If you are holding your breath at any point during those reps, the run is going to be way more challenging. Know that the first 20-30 seconds of the run are going to be rough, especially in rounds 2 and 3. Just keep moving. Once you flush out the legs, you'll be able to pick up the pace and really dig in for the remainder of the round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
3 Rounds
15 Devil Press
30 Cal (M) / 22 Cal (W) Assault Bike
-OR- 500 Meter Row
Rest 1 Minute Between Rounds
**Could also do this workout with your sandbag doing sandbag burpees!
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men/Women: Increase Devil Press to 20 Reps (Still keeping time within the goal range!)
Score:
Round 1
Round 2
Round 3
Goal: 3:15 - 5:00
Coaches Notes
You will have 3 scores today, one for each round. Push the pace on every round, especially on the bike/row. Consider breaking up the devil presses just a bit more than usual so you can really dig in on the run. Shoot for 1:30-2:00 on the devil presses and remember to breathe. If you are holding your breath at any point during those reps, the bike/run is going to be way more challenging. Know that the first 20-30 seconds of the run are going to be rough, especially in rounds 2 and 3. Just keep moving. Once you flush out the legs, you'll be able to pick up the pace and really dig in for the remainder of the round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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!
Burpee
If you’re trying to manage the pressure on your core or pelvic floor during this movement, 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 of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.