FRIDAY 03/25/2022
PROGRAM A
WARM UP
WORKOUT
Part 1:
50 Kettlebell Overhead Swings
30 Box Jumps
Rest 1 Minute
Part 2:
2 Rounds
25 Kettlebell Overhead Swings
15 Box Jumps
Rest 1 Minute (After 2 rounds have been completed)
Part 3:
4 Rounds
12 Kettlebell Overhead Swings
8 Box Jumps
Suggestions
Men: 40-55# KB/DB - 20-24" Box
Women: 25-35# KB/DB - 16-20" Box
Extra Challenge
Men: 55-70# KB/DB - 24-30" Box
Women: 35-55# KB/DB - 20-24" Box
Basically go with a heavier KB - a higher box - or BOTH!
Score:
Part 1 Total Time
Part 2 Total Time
Part 3 Total Time
Goal: 3-5 Minutes for Each
Coaches Notes
These are two movements that were meant for each other! Both require and explosive extension of the hips so expect them to have an impact on one another.
Choose a load on the swings that you can complete at least 15 reps at a time in parts 1 and 2. Think about breaking the reps in part 1 a little early, to avoid blowing up the forearms later in the workout. For part 3, try to go unbroken for all 4 rounds!
Find a rhythm on the box jumps that you can be moving as continuously as possible. That might mean taking an extra breath on top of the box or a pause after stepping down to set up for the next jump. This will help keep you from redlining and having to take really long breaks. In part 2 and definitely in part 3, ramp up the pace/intensity of the jumps.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
KB Swing
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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.