ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE( best before main workout): POWER
POST (best as a finisher): SUNS OUT GUNS OUT
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): ENDURANCE | SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | POSTERIOR CHAIN RELEASE
POST: COUCH STRETCH | HAMSTRINGS

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Dumbbell Squat Clean Warm Up

Workout

4 Rounds
Perform 1 Round as Fast as Possible every 4 Min:
30 Air Squats
Run 200 Meters
20 Hang Power Cleans

Rest remainder of 4 min. Go again immediately when clock hits 4 min.

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

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

RX+ Men/Women: Go every 3:30

If you feel like you can go every 3:30 but not go with heavier weight - do that!

Score: FASTEST ROUND! (SAY WHAT?!)
Goal: Get one good blazing fast round- but still make all of the other ones happen in the time window set.

Since you are going for one round of all out max effort but you still need to finish the others with a little time to recover and reset, modify as needed to complete your fast round in 3 minutes or less.

You might shorten the distance on the runs or lower the number of squats but make sure you choose a load that you can get all 20 hang power cleans.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

For the 200m run, you're working with about a minute. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Barbell Squat Clean Warm Up

WORKOUT

4 Rounds
Perform 1 Round as Fast as Possible every 4 Min:
30 Air Squats
Run 200 Meters
20 Hang Power Cleans

Rest remainder of 4 min. Go again immediately when clock hits 4 min.

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 115#+
RX+ Women: 75#+

RX+ Men/Women: Go every 3:30

If you feel like you can go every 3:30 but not go with heavier weight - do that!

Score: FASTEST ROUND! (SAY WHAT?!)
Goal: Get one good blazing fast round- but still make all of the other ones happen in the time window set.

Since you are going for one round of all out max effort but you still need to finish the others with a little time to recover and reset, modify as needed to complete your fast round in 3 minutes or less.

You might shorten the distance on the runs or lower the number of squats but make sure you choose a load that you can get all 20 hang power cleans.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

For the 200m run, you're working with about a minute. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

4 Rounds
Perform 1 Round as Fast as Possible every 4 Min:
30 Air Squats
Row 250
or
Bike 15 Cal Men/11 Cal Women
20 Hang Power Cleans

Rest remainder of 4 min. Go again immediately when clock hits 4 min.

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 115#+
RX+ Women: 75#+

**You can also certainly use the DB options in Program A for this version as well.

RX+ Men/Women: Go every 3:30

If you feel like you can go every 3:30 but not go with heavier weight - do that!

Score: FASTEST ROUND! (SAY WHAT?!)
Goal: Get one good blazing fast round- but still make all of the other ones happen in the time window set.

Since you are going for one round of all out max effort but you still need to finish the others with a little time to recover and reset, modify as needed to complete your fast round in 3 minutes or less.

You might shorten the bike/row or lower the number of squats but make sure you choose a load that you can get all 20 hang power cleans.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

The bike/row should take about a minute. Consider 200m Row or 12/8 calories if you need to.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

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.

HANG POWER CLEAN - You could also try less weight. 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 inefficient movement patterns.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!