ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW | SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS | LOWER BACK RELEASE

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:
Run 400 Meters
Max Reps Devil Press

NO REST BETWEEN ROUNDS

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

No RX + Today!! Just go for it! No need to go heavier. Just go HARDER!

Score: Total Devil Press Reps ONLY.

So the way this works. When the clock starts you run 400 meters. Then you have until the clock hits 4:00 to do as many devil press as possible. When the clock hits 4:00 - you run 400 meters again. And so on for 4 total rounds or 16 min.

You will have 2 min + each time for devil press. Ouch. This one will be an EASY one to peacock or get sloppy. Don't do that please. Ha ha.

The run distance should take you roughly 1:30 to 2:15. If 400 meters generally takes you longer than that - find a distance that will keep you in that window.

If you are unable to run for space or weather reasons - you may sub 2:00 of low step ups or even double/single unders.

For the devil press the goal should be 15+ reps every round. Do NOT get sloppy. Especially on the way down.

Go lighter with the weight if necessary to get 15 reps or more each time. Or see Program B for the plate burpee option!

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:
Run 400 Meters
Max Reps Plate Burpee
or
Max Sandbag Burpee

NO REST BETWEEN ROUNDS

Plate Option: RX Men: 35-45# Plate
RX Women: 25-35# Plate

Ideal sandbag weights:
Men: 50-70#
Women: 25-45#

**Comment if you used plate or sandbag in comments

Score: Total Plate/Sandbag Burpee Reps ONLY.

So the way this works. When the clock starts you run 400 meters. Then you have until the clock hits 4:00 to do as many plate burpees as possible. When the clock hits 4:00 - you run 400 meters again. And so on for 4 total rounds or 16 min.

You will have 2 min + each time for plate burpees. Ouch. This one will be an EASY one to peacock or get sloppy. Don't do that please. Ha ha.

Pro plate burpee tip. Put a 5lb plate on the ground where you will be placing your bigger plate down each time so it lands on top of it. This will give you a little gap of room so you don't squish your fingers.

The run distance should take you roughly 1:30 to 2:15. If 400 meters generally takes you longer than that - find a distance that will keep you in that window.

If you are unable to run for space or for weather reasons - you may sub 2:00 of low step ups or even double/single unders.

For the devil press the goal should be 15+ reps every round. Do NOT get sloppy. Especially on the way down.

Go lighter with the weight if necessary to get 15 reps or more each time. You can even lower to regular burpees if you need to!

You can also sub a burpee + KB Swing!

For the plate burpee you will place the plate on the ground with your hands on it. Jump or step your feet back. Get your chest and thighs to the ground. Press UP. Jump or step your feet in. Make sure the heels are down and chest is up, belly tight. Lift the plate by driving through the heels fast! Shrug the shoulders and punch the plate up overhead - finishing with the biceps by the ears!

The sandbag burpee is very similar. Just plant your hands on the bag for the burpee portion. When you step/jump your feet back in, grab the handles, bend your knees, tighten through the belly and get your chest up.

Keep the heels down. Stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug and pull elbows high. PUNCH the arms overhead.

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:
Row 500 Meters or
Bike 30 Cal Men / 22 Cal Women
Max Reps - Devil Press or Sandbag Burpee

NO REST BETWEEN ROUNDS

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

RX+ Option: Go heavier although we don't think it's necessary.

Ideal Sandbag weights:
Men: 50-70#
Women: 25-45#

Score: Total Burpee Sandbag Over Shoulder Reps ONLY.

So the way this works. When the clock starts you bike/row. Then you have until the clock hits 4:00 to do as many devil press OR sandbag burpees as possible. When the clock hits 4:00 - you bike/row again. And so on for 4 total rounds or 16 min.

You will have 2 min + each time for devil press. Ouch. This one will be an EASY one to peacock or get sloppy. Don't do that please. Ha ha.

The bike/row should take you roughly 1:30 to 2:15. Adjust the distance/calories as needed, keep you in that window.

For the devil press/sandbag burpee the goal should be 15+ reps every round. Do NOT get sloppy. Especially on the way down.

Go lighter with the weight if necessary to get 15 reps or more each time. Or see Program B for the plate burpee option!

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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.

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull