ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS | SI JOINT RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds
Run 200 Meters
15 Pull Ups
10 Single Dumbbell Overhead Lunge Right
10 Single Dumbbell Overhead Lunge Left

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB + 20 Pull Ups per Round
RX + Women: 35# DB + 20 Pull Ups per Round

**Can also swap kipping pull ups out for 10 Strict Pull Ups or Banded Strict per round!

Score: Total Time
Goal: Under 18 Min

To hit the goal, you're going to have to move on this one! Choose a pull up variation you can complete 15 reps in under a minute and in 3 sets or less.

Keep a really active shoulder in the lunges and make sure the DB remains directly over the hips throughout the movement.

For the 200m run, you're working with about a minute.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the single arm overhead lunges you will hold the dumbbell at the overhead lockout position with the bicep by the ear. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps.  You will do all 10 reps stepping with the same leg THEN another 10 reps stepping with the other leg.

If the overhead position is not stable, hold the DB at your shoulder.
If lunges aren't happening, try step ups holding a DB overhead!

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds
Run 200 Meters
15 Pull Ups
20 Alternating Barbell Overhead Lunges

RX Men: 65-75#
RX Women: 45-55#

RX+ Men: 95# Barbell + 20 Pull Ups per Round
RX + Women: 65# Barbell + 20 Pull Ups per Round

**Can also swap kipping pull ups out for 10 Strict Pull Ups or Banded Strict per round!

Score: Total Time
Goal: Under 18 Min

To hit the goal, you're going to have to move on this one! Choose a pull up variation you can complete 15 reps in under a minute and in 3 sets or less.

Keep really active shoulders in the lunges and make sure the barbell remains directly over the hips throughout the movement.

For the 200m run, you're working with about a minute.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

If the overhead position is not stable, switch to a front rack lunge.

And, if lunging isn't happening, try front rack step ups but NOT if you did barbell step ups yesterday!

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds
Row 250 Meters
OR
Bike 15 Cal (Men) / 11 Cal (Women)
15 Pull Ups
10 Single Dumbbell Overhead Lunge Right
10 Single Dumbbell Overhead Lunge Left

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB + 20 Pull Ups per Round
RX + Women: 35# DB + 20 Pull Ups per Round

**Can also swap kipping pull ups out for 10 Strict Pull Ups or Banded Strict per round!

**Of course you can do this version with the barbell overhead lunge option from Program B as well!

Score: Total Time
Goal: Under 18 Min

To hit the goal, you're going to have to move on this one! Choose a pull up variation you can complete 15 reps in under a minute and in 3 sets or less.

Keep a really active shoulder in the lunges and make sure the DB remains directly over the hips throughout the movement.

For the bike/row, you're working with about a minute.  Shorten the distance/calories as needed to fit the time window.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the single arm overhead lunges you will hold the dumbbell at the overhead lockout position with the bicep by the ear. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps.  You will do all 10 reps stepping with the same leg THEN another 10 reps stepping with the other leg.

If the overhead position is not stable, hold the DB at your shoulder.
If lunges aren't happening, try step ups holding a DB overhead!

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.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

SINGLE DB OH LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges. Feel free to make this a weighted (farmer carry or front rack position) or unweighted lunge as well.