TUESDAY 05/24/2022
PROGRAM A
WARM UP
WORKOUT
3 Rounds
20 Dumbbell Thruster
400 Meter Run
10 Dumbbell Thruster
200 Meter Run
Rest 2 Minutes between Rounds
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score:
Round 1 Time
Round 2 Time
Round 3 Time
Goal: 4:00-6:00
Coaches Notes
We are scoring all three rounds today. Your effort should be pretty close to all out in every round. With the 2 minute rest in between you'll have a fair amount of recovery time but if you approach this one properly, you can expect the round times to fall off a bit.
Choose a weight on the thrusters that you can do at least 10 reps at a time during the first 2 rounds. That's 1-2 sets to get through the 20 reps and unbroken on the set of 10.
Use the first 50-100m of the first run to shake out the legs and find a good pace that is uncomfortable but sustainable. Go as hard as you can on the 200m run.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
3 Rounds
20 Barbell Thruster
400 Meter Run
10 Barbell Thruster
200 Meter Run
Rest 2 Minutes between Rounds
*Could also do this version with:
Sandbag Thruster
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#
Women: 75#
Score:
Round 1 Time
Round 2 Time
Round 3 Time
Goal: 4:00-6:00
Coaches Notes
We are scoring all three rounds today. Your effort should be pretty close to all out in every round. With the 2 minute rest in between you'll have a fair amount of recovery time but if you approach this one properly, you can expect the round times to fall off a bit.
Choose a weight on the thrusters that you can do at least 10 reps at a time during the first 2 rounds. That's 1-2 sets to get through the 20 reps and unbroken on the set of 10.
Use the first 50-100m of the first run to shake out the legs and find a good pace that is uncomfortable but sustainable. Go as hard as you can on the 200m run.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
3 Rounds
20 Barbell Thruster
30 Cal (M) / 22 Cal (W) Assault Bike
-OR- 500 Meter Row
10 Barbell Thruster
15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 250 Meter Row
Rest 2 Minutes between Rounds
*Could do this version with dumbbells or sandbag as seen in Programs A/B!
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115#
Women: 75#
Score:
Round 1 Time
Round 2 Time
Round 3 Time
Goal: 4:00-6:00
Coaches Notes
We are scoring all three rounds today. Your effort should be pretty close to all out in every round. With the 2 minute rest in between you'll have a fair amount of recovery time but if you approach this one properly, you can expect the round times to fall off a bit.
Choose a weight on the thrusters that you can do at least 10 reps at a time during the first 2 rounds. That's 1-2 sets to get through the 20 reps and unbroken on the set of 10.
Use the first 10-20 seconds of the first bike/row to flush out the thrusters and find a good pace that is uncomfortable but sustainable. Go as hard as you can on the second, shorter bike/row at the end of each round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Thruster/Wallball
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.