ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST: SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: SANDBAG | ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: QUADS/IT BAND | SI JOINT RELEASE

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

Every 2 Min for as long as you can last OR 30 Min...
Run 200 Meters
10 Dumbbell Hang Squat Clean Thrusters

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX Plus Men: 50#+ Dumbbells
RX Pus Women: 35#+ Dumbbells

Score is total rounds completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way back

So originally this was going to be a regular EMOM with the run on one minute and the clusters on the next minute. But, then we decided this sounded more fun - if you want to pace the run to not be so gassed for the clusters - go for it - just know that it might not give you enough time. Lots of ways to strategize and play with this.

IF you end up making it all the way to 30 min - that's almost 2 miles and 150 clusters...oh boy. The goal would be to get to at least 16 min - anything after is a bonus. Don't feel like you need to choose a weight or run scale that will for sure get you all the way to 30 min. If the 200 takes you more than 1:15 - shorten it. If you need to break up the 10 reps - lower to 7-8.

If you don't have a way to measure 200 meters exactly, just keep in mind that it should be a distance that will take you about a minute when running at a moderate pace.

If you absolutely can't run for space or equipment reasons - no worries. You may swap out roughly 1 min of doubles -singles - taps - or low step ups. Again looking for something around a minute.

The hang squat clean thruster (cluster) will start with the dumbbells at your waist. You will perform a hang squat clean, but dipping slightly, shrugging, and pulling down into a squat with the dumbbells landing on the shoulder.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Every 2 Min for as long as you can last OR 30 Min...
Run 200 Meters
10 Hang Squat Clean Thrusters

RX Men: 75#
RX Women: 55#

RX Plus Men: 95# +
RX Pus Women: 65# +

Score is total rounds completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way backSo originally this was going to be a regular EMOM with the run on one minute and the clusters on the next minute. But, then we decided this sounded more fun - if you want to pace the run to not be so gassed for the clusters - go for it - just know that it might not give you enough time. Lots of ways to strategize and play with this.

IF you end up making it all the way to 30 min - that's almost 2 miles and 150 clusters...oh boy. The goal would be to get to at least 16 min - anything after is a bonus. Don't feel like you need to choose a weight or run scale that will for sure get you all the way to 30 min.

If 200 meters takes you more than 1:15 - shorten the distance. If you would have to break the thrusters - lower the weight or if that's not possible lower the reps to 7-8.

If you don't have a way to measure 200 meters exactly, just keep in mind that it should be a distance that will take you about a minute when running at a moderate pace.

If you absolutely can't run for space or equipment reasons - no worries. You may sub roughly 1 min of double/single unders - taps - or low step ups.

The hang squat clean thruster (cluster) will start with the bar at your waist. You will perform a hang squat clean, but dipping slightly, shrugging, and pulling down into a squat with the bar landing on the shoulder.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bar over the top of your head and elbows completely locked out.

After completion of the press, all you have to do is bring the bar back down to the hang (the waist) and start there for your next rep!

PROGRAM C

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Every 2 Min for as long as you can last OR 30 Min...
Row 18 Cal Men / 12 Cal Women OR
Bike 15 Cal Men / 10 Cal Women
10 Hang Squat Clean Thrusters

RX Men: 75# Barbell OR 40# DBs
RX Women: 55# Barbell OR 25# DBs

RX Plus Men: 95# + Barbell OR 50#+ DBs
RX Pus Women: 65# + Barbell OR 35#+ DBs

Score is total rounds completed plus reps into the next round.
Goal: Get to at least 16 minutes (into the 8th round)

So originally this was going to be a regular EMOM with the run on one minute and the clusters on the next minute. But, then we decided this sounded more fun - if you want to pace the row or bike to not be so gassed for the clusters - go for it - just know that it might not give you enough time. Lots of ways to strategize and play with this.

IF you end up making it all the way to 30 min - that's a lot of row/bike and 150 clusters...oh boy. The goal would be to get to at least 16 min - anything after is a bonus. Don't feel like you need to choose a weight and row/bike scale that will for sure get you all the way to 30 min.

The row/bike distance that you choose should take you roughly 45 seconds to 1:10 at the longest when moving a a moderate but challenging pace.

The hang squat clean thruster (cluster) will start with the bar at your waist. You will perform a hang squat clean, but dipping slightly, shrugging, and pulling down into a squat with the bar landing on the shoulder.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bar over the top of your head and elbows completely locked out.

After completion of the press, all you have to do is bring the bar back down to the hang (the waist) and start there for your next rep!

IF - you are unable to do the run plus the 10 clusters in about 90 or so seconds for your first round - scale the weight down. If you are using the lightest dumbbells you have and it's still not going to allow you to get to 16 min or 8 rounds - lower the reps.

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.

DB HANG SQUAT CLEANS - You could always try less weight. The Upright Rows and Goblet Squats is also a great all around modification for this! You could even sub KB Swings if the belly is in the way of the Upright Row. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing