SATURDAY 01/15/2022
PROGRAM A
WARM UP
WORKOUT
3 Rounds
40 Alternating Plank Row
Run 400 Meters
40 Alternating Dumbbell Farmer Step Up
Rest 2 Minutes Between Rounds
**May also do this version with your sandbag using:
Sandbag Plank Lateral Drag
Sandbag Back Rack Step Up
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge:
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box
Score:
Round 1 Time
Round 2 Time
Round 3 Time
Goal: 5-7 Minutes (Time does NOT include rest)
Coaches Notes
Today's workout isn't quite a full send effort, but with 2 minutes of rest between rounds, you should be pushing the pace from the start. Choose a weight on the rows that will allow you to get those done in 1:00-1:30. It may be smart to take 2-3 short breaks so that your legs are ready to push on the run and your grip isn't too shot for the step ups. Each row is 1 rep - so right is 1, left is 2, right is 3, etc. Do your best to relax your shoulders during the run. You should be finishing 400 meters in 1:45-2:15. If it's taking much longer than that, reduce the distance. Grab the dumbbells and get right to work on the step ups when you come in. Choose a weight and height for those step ups that allows you to get those reps done in 2:15-3:00. That means getting 12-18 reps done in a minute.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
3 Rounds
40 Barbell Bent Over Row
Run 400 Meters
40 Alternating Dumbbell Farmer Step Up
Rest 2 Minutes Between Rounds
**If you don't have dumbbells to do the step ups - you may do back rack step ups or lunges.
Suggestions
Men: 95# / 20-24" Box
Women: 65# / 16-20" Box
Extra Challenge:
Men: 115-135# / 22-24" Box
Women: 75-85# DBs / 18-20" Box
Score:
Round 1 Time
Round 2 Time
Round 3 Time
Goal: 5-7 Minutes (Time does NOT include rest)
Coaches Notes
Today's workout isn't quite a full send effort, but with 2 minutes of rest between rounds, you should be pushing the pace from the start. Choose a weight on the rows that will allow you to get those done in 1:00-1:30. It may be smart to take 2-3 short breaks so that your low back and grip stays ready for the run and step ups. Do your best to relax your shoulders during the run. You should be finishing 400 meters in 1:45-2:15. If it's taking much longer than that, reduce the distance. Grab the dumbbells and get right to work on the step ups when you come in. Choose a weight and height for those step ups that allows you to get those reps done in 2:15-3:00. That means getting 12-18 reps done in a minute.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
3 Rounds
40 Alternating Plank Row
30 Cal (M) / 22 Cal (W)
-OR- 500 Meter Row
40 Alternating Dumbbell Farmer Step Up
Rest 2 Minutes Between Rounds
**May also do this version with your sandbag using:
Plank Pull Across
Sandbag Back Rack Step Up
Or the barbell options as seen in Program B.
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge:
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box
Score:
Round 1 Time
Round 2 Time
Round 3 Time
Goal: 5-7 Minutes (Time does NOT include rest)
Coaches Notes
Today's workout isn't quite a full send effort, but with 2 minutes of rest between rounds, you should be pushing the pace from the start. Choose a weight on the rows that will allow you to get those done in 1:00-1:30. It may be smart to take 2-3 short breaks so that your legs are ready to push on the run and your grip isn't too shot for the step ups. Each row is 1 rep - so right is 1, left is 2, right is 3, etc. You should be finishing bike/row in 1:45-2:15. If it's taking much longer than that, reduce the calories/distance. Grab the dumbbells and get right to work on the step ups when you come in. Choose a weight and height for those step ups that allows you to get those reps done in 2:15-3:00. That means getting 12-18 reps done in a minute.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
In Teams of 2 Complete:
3 Rounds
80 Alternating Plank Row (Combined)
Run 400 Meters (Together)
80 Alternating Dumbbell Farmer Step Up (Combined)
Rest 1 Minute Between Rounds
On the (Combined) sections - only one person may work at a time. Stay together on the run.
May choose any of the movement options from Programs A, B, or C for this!
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge:
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box
Score:
Round 1 Time
Round 2 Time
Round 3 Time
Goal: 9-12 Minutes per Round (Time does NOT include rest)
Coaches Notes
So you and your partner are responsible for 80 plank rows TOTAL - not 160. Same goes for the step ups. Considering you get to rest while your partner rests, be sure to push yourself when it's your turn. See if you can work past the point you would if you were going solo - but ONLY is you can do that safely! Or, you and your partner may find it better to switch off more frequently and take shorter breaks - whatever makes sense to you guys. You should be getting 35-50 rows within a minute, and 16-20 step ups. The run should take no longer than 2:15. Reduce the distance if it's taking longer than that! If the other partner still wants to run the full distance, just be sure both are back before starting on the step ups.
Plank Hold
If you’re trying to manage the pressure on your core and 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. If you feel like you need or want to customize further but still want to practice, You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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.
Step Ups/Weighted Step Ups
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.