TUESDAY 04/05/2022
It's Day 5 of Project April! Today's Program A or SHIFT will count toward the Project April Badge in the Trophy Case!
PROGRAM A
WARM UP
WORKOUT
Every 3 Minutes for 24 Minutes (8 Rounds Total)
12 Wall Balls / Single Dumbbell Thrusters
Run 200 Meters
8 Burpees
Suggestions
Men: 40#DB - or - 20#ish Ball
Women: 25# DB -or- 13-15# Ball
Extra Challenge
Men/Women: Increase Reps to 18 Wall Balls / 12 Burpees
Score:
Fastest Round
Slowest Round
Goal: 2:00-2:40
Coaches Notes
The idea here is to have at least 20 seconds to rest between rounds, even before the last round. Set yourself up so that you can complete your first couple of rounds on the faster side of the goal window so that as fatigue sets in in the later rounds, you'll still be able to get that necessary rest.
Choose a weight (if possible) and a target height on the wall balls that you can perform all 12 reps unbroken for at least the first 4 rounds. After that, they should be completed in no more than 2 sets.
Push an uncomfortable pace on the run. We are shooting for a minute or less each time.
It's a fairly low number of burpees, and you get to rest after them, so send it. Make sure you are breathing throughout and don't stop moving!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Every 3 Minutes for 24 Minutes (8 Rounds Total)
12 Wall Balls / Single Dumbbell Thrusters
15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row
8 Burpees
Suggestions
Men: 40#DB - or - 20#ish Ball
Women: 25# DB -or- 13-15# Ball
Extra Challenge
Men/Women: Increase Reps to 20 Wall Balls / 12 Burpees
Score:
Fastest Round
Slowest Round
Goal: 2:00-2:40
Coaches Notes
The idea here is to have at least 20 seconds to rest between rounds, even before the last round. Set yourself up so that you can complete your first couple of rounds on the faster side of the goal window so that as fatigue sets in in the later rounds, you'll still be able to get that necessary rest.
Choose a weight (if possible) and a target height on the wall balls that you can perform all 12 reps unbroken for at least the first 4 rounds. After that, they should be completed in no more than 2 sets.
Push an uncomfortable pace on the bike/row. We are shooting for a minute or less each time.
It's a fairly low number of burpees, and you get to rest after them, so send it. Make sure you are breathing throughout and don't stop moving!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Thruster/Wall Ball
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.
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.
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.
DB/Back/Front/Goblet/Air Squat
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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.