ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
SWAP(skip the main workout and do one of these instead): SANDBAG | ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW AND QUADS/IT BAND
POST: SI JOINT RELEASE OR HAMSTRINGS

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

4 Rounds
Run 400 Meters
20 Dumbbell Deadlifts
24 Push Up + Tap + Tap

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Deadlift Option for either RX or RX+ weights: 16 Alternating Single Leg Deadlifts

Score: Total Time
Goal: Under 18 Min

Shoot for 4 minute rounds on this one! Make sure you keep the intensity high throughout, including the running!

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - try 2 minutes of toe taps or low step ups.  We wouldn't recommend jump roping 2 days in a row if you did them yesterday.

For the deadlifts the DBs will start on the ground.  Feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the DBs drive your heels into the ground and lift your chest.  Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight.  Keep those heels down.  Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control.  Only one head of each dumbbell needs to touch at the bottom!

You can also do alternating single leg deadlifts if you want to (10 per leg) but they may take a little longer to perform.

For the push up + shoulder taps we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Each rep is Push Up + Tap Left + Tap Right.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top and touch your right hand to your left shoulder, then your left hand to your right shoulder.

Go to the knees for the push up if you need to.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

4 Rounds
Run 400 Meters
12 Barbell Deadlifts
24 Push Up + Tap + Tap

RX Men: 165-205#
RX Women: 115-135#

RX+ Men: 225#+
RX Women: 155#+

Score: Total Time
Goal: Under 18 Min

Shoot for 4 minute rounds on this one! Choose a load on the deadlifts that you can complete the reps in 2-3 sets at the most.  I you are sure you can go unbroken, maybe go a little heavier.

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - try 2 minutes of toe taps or low step ups.  We wouldn't recommend jump roping 2 days in a row if you did them yesterday.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the push up + shoulder taps we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Each rep is Push Up + Tap Left + Tap Right.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top and touch your right hand to your left shoulder, then your left hand to your right shoulder.

Go to the knees for the push up if you need to.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

4 Rounds
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
12 Barbell Deadlifts
24 Push Up + Tap + Tap

RX Men: 165-205#
RX Women: 115-135#

RX+ Men: 225#+
RX Women: 155#+

**Of course - as always you can do the dumbbell options with the row or bike as well.

Score: Total Time
Goal: Under 18 Min

Shoot for 4 minute rounds on this one! Choose a load on the deadlifts that you can complete the reps in 2-3 sets at the most.  I you are sure you can go unbroken, maybe go a little heavier.

For the bike/row, you're working with 2:00-2:30.  Shorten the distance/calories as needed to fit the time constraint.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the push up + shoulder taps we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Each rep is Push Up + Tap Left + Tap Right.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top and touch your right hand to your left shoulder, then your left hand to your right shoulder.

Go to the knees for the push up if you need to.

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a Seated Alternating DB Press and focus on posture and breath.