This week is a deload week. We just finished up a 12-week cycle last week where we worked towards getting stronger this summer. Click the “Workout Prep Notes” for more Deload Week details.
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Main Goal For Deload Week should be to HAVE FUN and just focus on getting a good sweat and movement session in. Don’t worry about going heavy, going fast, or trying to get the “best score”.
If you want to take the week completely off from workouts and just spend time outside, going on runs / walks, doing a sport or hobby with family, etc. I encourage you to take this week to do so. 😊
Athletes Notes
This is our deload week and you’ve earned a little extra rest!
We are providing much less volume as a typical week so we can let our bodies have a break. If you need even more rest on some days of this week then take it!
Should I deload this week?
- If you have been with us for 1+ month and need the deload, then take it!
- If you are new and feel good (or had to take time off on other weeks), then carry on! (You can look back at past weeks for more workouts)
- IF you feel overtrained or just out of it, that is okay. Many have been there before. If you need to take a full week off and workout very little to even none, then do it. This is literally the best time of the year for you to do so.
- BOTTOM LINE: Continue to listen to your body and rest, recover and re-energize as needed during this week
Goal: Keep intensity this week under 80%
Ways to Deload
- Completely resting on a day when you’d normally workout (like a Tuesday or Wednesday)
- Only performing 1 part of the metcon instead of the multiple parts
- Not going above 80%
- Resting from the Strength and/or accessory
Indicators I need to deload and/or rest more for a week
- If working out is rarely fun anymore. 99%+ of us workout for fun! If working out is always just a chore or “have to” then take some extra time to rest and get outside of the gym. The workouts will still be here when you get back.
- Lack of appetite for food compared to typical hunger levels
- Trouble sleeping or falling asleep compared to how you usually feel
- Constantly tired, fatigued and/or just feeling overtrained
- Soreness levels are way beyond what they usually are
- Inability to keep intensity levels high (80%+) in most workouts
Usually, we try to grind through and get our workout in because it is a highlight of the day and makes us better! But let’s give our body some extra attention this week and really take note of how we feel, and respond appropriately. Enjoy the week!
5:00 Clock:
3 Dynamic Squat Stretches
3 Thread the Needles (each)
3 Donkey Kicks (each)
3 Single Leg RDLs (each)**
20 Line Hops or Single Unders
**Minimal: after the first round, switch from RDLs to Single Dumbbell Power Cleans (each)
Athletes Notes
4 sets:
AMRAP 3 minutes
5 Bodyweight Single Leg RDL (each)
45 Line Hops
15 Air Squats
-rest 90 seconds between sets-
Athletes Notes
Workout Strategy and Flow
- We have 4 sets total today, so the key here is to be consistent. Don’t come out “guns a’blazing” because I would rather you have slightly less rounds/reps but stay consistent each set with that amount…then to have a HIGH first set score and fall off drastically in the remaining sets.
- Bodyweight Single Leg RDL : Not alternating today…instead 5 on the left side and then 5 on the right side. Be explosive and use your hips. Even though this is all on one side, don’t let your body start to lean that way; use your core to keep yourself centered
- Line Hops : Breathe!!!! We want to be as relaxed as possible each time. Ideally we are completing 45 unbroken or as a set of 25 and 20.
- Air Squats : These should be unbroken. Easy reps here, we have done WAY more than 15 before, so we can certainly feel confident knocking out quick sets of 15 😊 I believe in you.
FLOW
0:00 – 3:00 Complete as many rounds/reps as possible of 5 Bodyweight Single Leg RDLs (left), 5 Bodyweight Single Leg RDLs (right), 45 Line Hops, 15 Air Squats
3:00 – 4:30 Rest
4:30 – 7:30 Repeat for set 2
7:30 – 9:00 Rest
9:00 – 12:00 Repeat for set 3
12:00 – 13:30 Rest
13:30 – 16:30 Repeat for set 4
Backpack Option
4 sets:
AMRAP 3 minutes
10 Backpack Power Cleans (no jerk)
45 Hops over the backpack
15 Backpack Back Squat
-rest 90 seconds between sets-
Scaled
4 sets:
AMRAP 3 minutes
10 Bodyweight RDL Wall Tap
45 Object Toe Taps
15 Squat to Chair
-rest 90 seconds between sets-
Mayhem Moms
4 sets:
AMRAP 3 minutes
5 Bodyweight Single Leg RDL or Wall Assisted Single Leg RDL (each)
45 Slow and Controlled Line Hops
15 Air Squats
-rest 90 seconds between sets-
4 sets:
AMRAP 3 minutes
5 Single Dumbbell Power Cleans (each) (50/35)
45 Double Unders
15 Air Squats
-rest 90 seconds between sets-
Athletes Notes
Workout Strategy and Flow
- We have 4 sets total today, so the key here is to be consistent. Don’t come out “guns a’blazing” because I would rather you have slightly less rounds/reps but stay consistent each set with that amount…then to have a HIGH first set score and fall off drastically in the remaining sets.
- Single Dumbbell Power Cleans : 5 on the left side and then 5 on the right side. Be explosive and use your hips to get that dumbbell up. Even though this is all on one side, don’t let your body start to lean that way; use your core to keep yourself centered
- Double Unders : Breathe and stay loose. We want to be as relaxed as possible each time we pick up the rope. Ideally we are completing 45 unbroken or a set of 25 and 20.
- Air Squats : These should be unbroken. Easy reps here, we have done WAY more than 15 before, so we can certainly feel confident knocking out quick sets of 15 😊 I believe in you.
FLOW
0:00 – 3:00 Complete as many rounds/reps as possible of 5 Single Dumbbell Power Cleans (left), 5 Single Dumbbell Power Cleans (right), 45 Double Unders, 15 Air Squats
3:00 – 4:30 Rest
4:30 – 7:30 Repeat for set 2
7:30 – 9:00 Rest
9:00 – 12:00 Repeat for set 3
12:00 – 13:30 Rest
13:30 – 16:30 Repeat for set 4
Substitution
- Double Unders –> 2x Single Unders (so 90 reps each round)
Mayhem Moms
4 sets:
AMRAP 3 minutes
5 Single Dumbbell Power Cleans (each)
45 Slow and Controlled Line Hops
15 Air Squats
-rest 90 seconds between sets-
2 Sets
60 second Hollow Hold
30 second Side Plank (left)
30 second Side Plank (right)
60 second Hollow Hold
-rest 2:00 between sets-
Athletes Notes
Demo Videos
- Hollow Hold
- if you need to scale, check out these Hollow Hold Progressions
- Side Plank
Flow
0:00 – 1:00 Hollow Hold
1:00 – 1:30 Side Plank (left)
1:30 – 2:00 Side Plank (right)
2:00 – 3:00 Hollow Hold
3:00 – 5:00 Rest
5:00 – 6:00 Hollow Hold
6:00 – 6:30 Side Plank (left)
6:30 – 7:00 Side Plank (right)
7:00 – 8:00 Hollow Hold
Scaled
2 Sets
60 second Boat Hold
30 second Knee Side Plank (left)
30 second Knee Side Plank (right)
60 second Boat Hold
-rest 2:00 between sets-
Mayhem Moms
2 Sets
60 second Boat Hold
30 second Side Plank (left)
30 second Side Plank (right)
60 second Boat Hold
-rest 2:00 between sets-