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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: HIP FLEXOR/PSOAS | GLUTES/IT

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

7 Rounds
Run 200 Meters
14 Toes to Bar / V-Up
14 DB Squats

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

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

**Mark in comments if you did toes to bar - v-ups or other sub and weight used

Score: Total Time
Goal: Under 22 Min

You've got 98 DB squats spread across 7 rounds in this one. Choose a load on the DBs you can perform them unbroken for all or most of the workout. Break up the toes to bar early to avoid reaching failure.

For the 200m run, you're working with about a minute. Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.

Other option is V-ups. Start on your back in a hollow body position, arms overhead. Keeping your arms and legs straight, raise them into the air until they touch above your waist.

For subs for the T2B/V-up you can use Knee-Ups Supine Toe Touches or regular sit-ups.

Mamas, check the modifications on members only. Some good options are kettlebell swings or ball slams.

For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

7 Rounds
Run 200 Meters
14 Toes to Bar / V-Up
14 Back Squats

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135# +
RX+ Women: 85#+

**Mark in comments if you did toes to bar - v-ups or other sub and weight used

Score: Total Time
Goal: Under 22 Min

You've got 98 back squats spread across 7 rounds in this one. Choose a load you can perform them unbroken for all or most of the workout. Break up the toes to bar early to avoid reaching failure.

For the 200m run, you're working with about a minute. Shorten the distance as needed to roughly fit the time constraint.

If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.

Other option is V-ups. Start on your back in a hollow body position, arms overhead. Keeping your arms and legs straight, raise them into the air until they touch above your waist.

For subs for the T2B/V-up you can use Knee-Ups Supine Toe Touches or regular sit-ups.

Mamas, check the modifications on members only. Some good options are kettlebell swings or ball slams.

For the back squats, the bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

7 Rounds
Row 250 Meters
or
Bike 15 Cal Men - 11 Cal Women
14 Toes to Bar / V-Up
14 Back Squats

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135# +
RX+ Women: 85#+

**Mark in comments if you did toes to bar - v-ups or other sub and weight used

**You can of course use the dumbbell weight options in Program A for this version as well.

Score: Total Time
Goal: Under 22 Min

You've got 98 back squats spread across 7 rounds in this one. Choose a load you can perform them unbroken for all or most of the workout. Break up the toes to bar early to avoid reaching failure.

The bike/row should take about a minute, at least in the first round! But try to stay consistent with that time and shorten the distance or reduce the calories at the beginning if you think you need to.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.

Other option is V-ups. Start on your back in a hollow body position, arms overhead. Keeping your arms and legs straight, raise them into the air until they touch above your waist.

For subs for the T2B/V-up you can use Knee-Ups Supine Toe Touches or regular sit-ups.

Mamas, check the modifications on members only. Some good options are kettlebell swings or ball slams.

For the back squats, the bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

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.

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. (SEE BIRTHFIT YOUTUBE LIBRARY FOR DEMOS)

LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk