Name: Playbook - Sarah Herse - W4/D6 HIIT, Core, & Optional Olympic Lifting
Uploaded: 2024-03-20T21:08:54.950Z
Duration: 60 min
Description: W4/D6 HIIT, Core, & Optional Olympic Lifting

Ashley Chapman

A. Warm-up x 3 sets 
A1. Jumping jacks x 30 sec
A2. Plank hold x 30 sec
A3. Air squats x 30 sec
A4. Standing twists x 30 sec
*Rest 30 sec

B. On a 19 minute clock:
 Complete as many rounds and reps in 4 minutes of:
10 Dumbbell Thrusters
12 v-ups (or toes to bar or GHD sit-ups if you have that equipment)
20 Single Arm Dumbbell Hang Clean & Jerks (10/arm)
30 Double-Unders or regular jump rope
*Rest 60 sec b/w each round and repeat for a total of 4 sets picking back up where you left off on the previous round.
 
C. Core Circuit
“Ab workout 2 - Bodyweight lower ab killer” from library
3 Rounds:
C1. Zombie walks x 30 secs
C2. Lemon squeezers x 30 secs
C3. Crunching heel taps x 45 secs
C4. Hip lifts x 45 secs
*Rest 30 sec
 
D, & E. Optional Olympic Lifting
*Olympic lifting is a great way to build
strength, power & athleticism but it’s also highly skilled and
time-intensive so I’m leaving it as optional based on your experience & goals. If Olympic lifting is an important part of your goals, consider doing this before the metcon or instead of the metcon
 
D. Power Snatch 10 min EMOM
3 Power snatches every min on the min for 4 min @ 70% (of 1 RM power snatch)
2 power snatches EMOM x 4 min @ 80%
1 power snatch EMOM x 2 @ 90%
 
E. Clean pulls
3 x 3 @ 75% of 1 RM clean

A.    Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- Start with feet shoulder width apart
- Squat down and send hips back until you are below parallel
- Push through your feet and explode up at the same time rotate 180 degrees so you are facing the other direction and once you land squat down below parallel again 
- That completes one rep
- Repeat for recommended amount of reps

180 Squat Jumps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

Warm Up (Full Body)

B. On a 19 minute clock (4 sets of 4 minutes of work + 1 minute of rest - You will need your own clock to time the rest periods)
 Complete as many rounds and reps in 4 minutes of:
10 Dumbbell Thrusters
12 v-ups (or toes to bar or GHD sit-ups if you have that equipment)
20 Single Arm Dumbbell Hang Clean & Jerks (10/arm)
30 Double-Unders or regular jump rope
*Rest 60 sec b/w each round and repeat for a total of 4 sets picking back up where you left off on the previous round

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell thruster

*Can do toes to bar or GHD sit-ups if you have that equipment

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

(10/arm - 20 reps total)

- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Keeping feet planted, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders until you reach a locked out position 
- Catch in a dip position and complete the rep by fully extending your legs
- This completes one rep, repeat on opposite arm

Single Arm Dumbbell Hang Clean & Jerk

*Can do regular jump ropes as well*

- Jump rope with rope passing under your feet twice with each jump

Double Unders

Circuit 1

C. 3 Rounds:
C1. Zombie walks x 30 seconds
C2. Lemon squeezers x 30 seconds
C3. Crunching heel taps x 45 seconds
C4. Hip lifts x 45 seconds
*Rest 30 seconds

- Keep your hands in front of your hips and by your sides
- Press hands through floor and lift your butt  off ground 
- Start by lifting one leg up off the ground and then lower it back down and lift the other leg in a continuous motion.
*If you're not able to, then lean back onto your hands. To substitute, do lying leg lifts.

Zombie walks

- Laying on the ground get into a hollow rock position (legs, arms, and head off the ground)
- Your back should still be firmly on the ground
- Start getting into a tuck position by bringing your upper body up off the ground at the same time as you bring your legs into your chest
- Return to starting position to complete the rep
*Feet and legs should not touch the ground throughout the movement*

Lemon squeezer

- Start by lying on your back 
- Get into a crunch position where your head/shoulders are off the ground
- Arms by your side and in an alternating motion tap your heels with your hands 
- Complete for recommended amount of reps

Crunch with heel taps

- Laying on your back, place your arms by your sides for support
- Lift legs off ground and extend them straight up (heels towards sky)
- Lift your hips until they are off the ground and then lower them back down 
- Try to keep this movement controlled as possible

*Can use your arms/hands for support if needed*

Hip lift

Ab workout 2 - Bodyweight lower ab killer

D. Power Snatch 10 min EMOM
3 Power snatches every min on the min for 4 min @ 70% (of 1 RM power snatch)
2 power snatches EMOM x 4 min @ 80%
1 power snatch EMOM x 2 @ 90%

- Hip width stance
- Hands wide; the bar rests in the crease of hips when standing 
- Shoulders slightly in front of the bar at starting position maintaining lumbar curve
- Hips & shoulders rise at the same time
- Push feet through floor & keep arms straight until hips & legs extend
- Torso rises vertically and hips extend rapidly then shrug shoulders & pull yourself under the bar with your arms
- Catch in a partial overhead squat & complete by standing up to full extension

Barbell power snatch

E. Clean pulls
3 x 3 @ 75% of 1 RM clean

- Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. 
- Keep your weight balanced over the whole foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. 
- Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. 
- The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body.

Clean Pulls

W4/D6 HIIT, Core, & Optional Olympic Lifting

My day was kind of in a funk and I didn’t get through the whole workout but I got a good little pump in. Can’t wait to keep going 💪🏼

Jennifer

I think I'm going to love this program. That last circuit was no joke.

Amber

W1/D1 Lower Body

Left your app for a bit and now I’m back at it! 
Great multifunctional workouts are hard to come by.

Yessica Padilla

W1/D2  Upper Body

I know this is progressive so I didn't want to blow myself out the gate. 6.5mph the first two rounds, 7.0mph the second two and 7.5mph the last one. I haven't done any running other than hiit sprints in a minute so this felt solid. Can definitely push for more next time, if my old runner's knee cooperates.

Your workouts are put together so well! Loving them!

Apes

W1/D3 Cardio

Ahhh so sore but this program is killer 👏🏻👏🏻👏🏻

W1/D4 Lower Body

Whitney

W1/D5 Upper Body

Misha SWB

That was doable but sooooo tough. I needed a good burn today and this did not disappoint.

HIIT left me in a puddle of sweat but loved it 👏🏻👏🏻

W1/D6 HIIT, Core, & Optional Olympic Lifting

W1/D7 Rest Day

Awesome workout. Modified it for time constraints but I was able to complete almost all the movements in 70min. Loving the program so far!

W2/D1 Lower Body

Didn’t finish! It was a killer! Definitely going to push harder next time.

Definitely stepped it up a notch this week 🥵😅😁

DIDNT get to finish but great workout so far!

W2/D2 Upper Body

W2/D3 Cardio

Week 2 almost done! That last circuit was 🔥

W2/D4 Lower Body

W2/D5 Upper Body

I NEEDED this today! Loved every second! Well, loved/hated every second.

I love how these workouts push you hard and leave you feeling awesome at the end to
Complete!

Kelly

W2/D6 HIIT, Core, & Optional Olympic Lifting

W2/D7  Rest Day

The lunge and jump squat sets were 🔥 loved it

W3/D1 Lower Body

Excellent- and doable in a medium hotel gym

Nadine

Getting stronger! Using 25lb dumbbells for the shoulder finisher! Woohoo

W3/D2 Upper Body

W3/D3 Cardio

The high intensity finishers are such a game-changer.

W3/D4 Lower Body

Missy

W3/D5 Upper Body

I’m officially dead 💀 after this one

W3/D6 HIIT, Core & Optional Olympic Lifting

W3/D7 Rest Day

W4/D1: Lower Body

W4/D2 Upper Body

W4/D3 Cardio

Legs wobbling and hammies on fire 🔥 woohoo 🎉

W4/D4 Lower Body

W4/D5 Upper Body

W4/D7 Rest Day

Some workouts leave you contemplating existence. This is it 🥵❤️👌

That lunge sequence was killer. Not sure I'll be able to sit tomorrow.

I am forever in love with your programming. BB squats up to 206. Pushing myself every week and it's such a love/hate thing... but more love. Lol!

W5/D1 Lower Body

W5/D2 Upper Body

W5/D3 Cardio

Finisher started like a picnic and ended like the Tropic Thunder bridge scene. 😅

W4/D6 HIIT, Core, & Optional Olympic Lifting

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