This week is a deload week. We just finished up an 8-week cycle known as “Fitmas” last week!!! Woohoo, congratulations to everyone who completed the entire cycle. Now, it’s time to mentally and physically deload before our JumpStart cycle starts up next week.
Click the “Workout Prep Notes” for more Deload Week details
The 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
10 Leg Swings (forward and backward)
10 Donkey Kicks (each)
5 Single Leg Glute Bridges (each)
5 Sit Ups
20 Jumping Jacks or Single Unders
Athletes Notes
5 Minutes to work through as many rounds as you can.
EMOM 9 Minutes:
Minute 1: 10-15 Single Leg Bodyweight RDL (left)
Minute 2: 10-15 Single Leg Bodyweight RDL (right)
Minute 3: 10 Calf Raises with 10 second hold at top of final rep
*use calf raises to warm up for metcon
Athletes Notes
Note
This is a deload/fun week – so choose your amount of reps based on how you’re feeling!! Be sure you complete the same # of reps on each leg.
Demo Video
- Bodyweight Single Leg RDL
- if balance keeps you from being able to complete these, you can do as Wall Assisted Single Leg RDL or Bodyweight Kickstand RDL
- Calf Raises – use calf raises to warm up for metcon
Example Flow
0:00 – 1:00 Complete 12 Bodyweight Single Leg RDLs (left), rest remainder of minute
1:00 – 2:00 Complete 12 Bodyweight Single Leg RDLs (right), rest remainder of minute
2:00 – 3:00 Complete 10 Calf Raises with 10 second hold at the top of final rep, rest remainder of minute.
3:00 – 4:00 Complete set 2 of 12 RDLs on left, rest remainder of minute
4:00 – 5:00 Complete set 2 of 12 RDLs on right, rest remainder of minute
5:00 – 6:00 Complete set 2 of Calf Raises, rest remainder of minute
6:00 – 7:00 Complete set 3 of 12 RDLs on left, rest remainder of minute
7:00 – 8:00 Complete set 3 of 12 RDLs on right, rest remainder of minute
8:00 – 9:00 Complete set 3 of Calf Raises, rest remainder of minute
Scaled
EMOM 9 Minutes:
Minute 1: 10-15 Wall Assisted Single Leg RDL or Bodyweight Kickstand RDL (left)
Minute 2: 10-15 Wall Assisted Single Leg RDL or Bodyweight Kickstand RDL (right)
Minute 3: 10 Calf Raises – use wall for assistance
Mayhem Moms
No modification needed
5 Sets
40 Forward/Backward Line Hops
20 L-Crunches
40 Forward/Backward Line Hops
-rest 60 seconds-
Athletes Notes
Workout Strategy and Flow
- Cardio and Core – woooohooo. Great way to start a Monday!
- Forward and Backward Line Hops – we should be able to do at least 20 unbroken under fatigue. Remember these are different than our typical side to side line hops.
- L-Crunches – Keep in mind that there are 100 total reps here. So volume is definitely going to accumulate over the course of these 5 sets.
Substitutions
- if needed, switch to regular Line Hops
Backpack Option
5 Sets
40 Forward/Backward Hops over the Backpack
20 Backpack L-Crunches
40 Forward/Backward Hops over the Backpack
-rest 60 seconds-
Scaled
5 Sets
40 Object Toe Taps
20 Quarter Sit Ups
40 Object Toe Taps
-rest 60 seconds-
Mayhem Moms
5 Sets
40 Slow and Controlled Line Hops
20 Modified L-Crunch or Pelvic Tilts
40 Slow and Controlled Line Hops
-rest 60 seconds-
EMOM 9 Minutes:
Minute 1: 8-12 Single Leg Single Dumbbell RDL (left)
Minute 2: 8-12 Single Leg Single Dumbbell RDL (right)
Minute 3: 10 Calf Raises with 10 second hold at top of final rep
*use calf raises to warm up for metcon
Athletes Notes
Note
This is a deload/fun week – so choose your amount of reps based on how you’re feeling!! Be sure you complete the same # of reps on each leg.
Demo Video
- Single Leg Dumbbell RDL
- if balance keeps you from being able to complete these, you can do as Single Dumbbell Kickstand RDL
- Calf Raises – use calf raises to warm up for metcon
Example Flow
0:00 – 1:00 Complete 12 Single Dumbbell Single Leg RDLs (left), rest remainder of minute
1:00 – 2:00 Complete 12 Single Dumbbell Single Leg RDLs (right), rest remainder of minute
2:00 – 3:00 Complete 10 Calf Raises with 10 second hold at the top of final rep, rest remainder of minute.
3:00 – 4:00 Complete set 2 of 12 RDLs on left, rest remainder of minute
4:00 – 5:00 Complete set 2 of 12 RDLs on right, rest remainder of minute
5:00 – 6:00 Complete set 2 of Calf Raises, rest remainder of minute
6:00 – 7:00 Complete set 3 of 12 RDLs on left, rest remainder of minute
7:00 – 8:00 Complete set 3 of 12 RDLs on right, rest remainder of minute
8:00 – 9:00 Complete set 3 of Calf Raises, rest remainder of minute
Mayhem Moms
No modification needed
5 Sets
40 Double Unders
20 Dumbbell L-Crunches (50/35)
40 Double Unders
-rest 60 seconds-
Athletes Notes
Workout Strategy and Flow
- Cardio and Core – woooohooo. Great way to start a Monday!
- Double Unders – This isn’t going to be a workout we can really practice these in. So I am suggesting that if you don’t have the skill to at least do 20 unbroken under fatigue, then you should scale to the substitutions below. This will help ensure you stay moving as the workout is intended.
- Dumbbell L-Crunch – these are weighted today. So be prepared for not only 100 reps but 100 weighted reps. If you feel you need to scale (based on the fact that it is a deload week), then we can just do these without weight.
Substitutions
- Scale Double Unders to 40 Crossovers – Single Under OR 60 Single Unders
- Scale to bodyweight L-Crunches if you can’t scale the weight of the dumbbells
Mayhem Moms
5 Sets
40 Slow and Controlled Line Hops
20 Modified L-Crunch or Pelvic Tilts
40 Slow and Controlled Line Hops
-rest 60 seconds-
2 rounds:
1:00 Toe Touch Stretch**
1:00 Seal Stretch
* Breathing Pattern for Toe Touch Stretch: 3 Second Deep Breath in, 3 Second Slow Exhale – sink deeper into the stretch on the exhale
Athletes Notes