Three Rounds with Menopause

Float like a butterfly, sting like a bee

Team!
This workout is your frontline fight against the physical changes that mid-life brings. In 20 minutes, we combat muscle loss with strength training, bone loss with plyometrics, and to heart disease we say "We're not having it" with this high-intensity interval style format. As always, this is YOUR workout, so there are movement alternatives for every fitness level and ways to modify the intensity for what suits you today. 
Game on!
-Carla

PS... Don't forget to check out "Hormonal" - my new podcast series co-hosted with Selene Yeager with the Feisty Performance Podcast! - Drops TODAY!

This workout is a modification of a CrossFit classic benchmark workout called “Fight Gone Bad”. The creator of this workout designed it to simulate a 3-round fight.

Well, our go-around with midlife is a lot longer than that! Enjoy this training session that will help you combat one of the greatest physical challenges our bodies face as we transition through menopause and beyond!

Warm Up

TABATA (20 seconds of work and 10 seconds of rest - 20:10) x 6 minutes. Set a timer for TABATA 20:10 or a standard timer and progress through each movement in sequence for 20 seconds of work and 10 seconds of rest for 6 minutes / you have completed 3 rounds of all 4 movements.

• Air squats (20:10)

• Alternating lunges (20:10)

• Burpees (20:10)

• Easy elevated push-up (20:10)

Movement Practice

Take 10 minutes to review the movement videos and select your weights and options for the workout. The weights/options should be on the lighter/easier side as the repetition volume is meant to be in the moderate range.

Once you have made your selections perform 3-5 repetitions of each movement in the sequence of the workout to become familiar with the flow. Position your equipment such that movement transitions are easy.

Movements and Alternatives

• Dumbbell thrusters (Alternative: Air squats)

• Sumo deadlift high pull - kettlebell or barbell (Alternative: Kettlebell swing - eye level of overhead)

• Box jump or step up - 12”-20” box (Alternative: Alternating lunge - walking or in place)

• Dumbbell push press

• Burpees (Alternative: Up-Downs)

Workout

TIP! This workout is a balancing act of pacing and pushing. You have 4 minutes of work followed by 1 minute of rest. One strategy is to work for 45-50 seconds of each minute and take 10-15 seconds to breathe and transition to the next movement during rounds 1 and 2. Consider pushing to 50-55 seconds of work in the third round to maximize your repetitions in the final push! If you are looking for less intensity today, simply work for 30-40 seconds each minute and rest for 20-30 seconds each minute.

Set a timer for EMOM (Every minute on the minute) for 17 minutes. Begin the dumbbell thrusters at 0:00 and progress through all three rounds including the rest intervals for a total of 17 minutes

3 ROUNDS FOR TOTAL REPETITIONS

• 1 minute of dumbbell thrusters

• 1 minute of sumo deadlift high pulls

• 1 minute of box jumps or step-ups

• 1 minute of dumbbell push presses

• 1 minute of burpees

• Rest 1 minute

Score: Your total number of repetitions.

Cool Down

This total body training session requires a total body cool-down to help dial down your stress response system and jump-start your recovery. #dontskiptheyoga

15-minute Deep Stretch from Five Parks

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Housekeeping…..

DROPS TODAY!

I am so excited to announce my latest collaboration with Feisty with the debut of a 4-part series for the Feisty Women’s Performance Podcast called “Hormonal”. The awesome and amazing Selene Yeager and I team up to bring you the ESSENTIALS of what women of all ages should know about how hormones impact athletic performance, how to identify when something goes wrong, and how to work WITH your physiology rather than against it to achieve your performance potential.

Subscribe now to the Feisty Women’s Performance Podcast and gear up for Episode 1 which drops on April 15th!