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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW | THORACIC SPINE RELEASE
POST: CALVES/ANKLES | CHEST OPENER

PROGRAM A

WARM UP
Running Warm Up
Shoulder Warm Up

WORKOUT

8 Wall Walks or 40 Push Up + Taps
Run 800 Meters
6 Wall Walks or 30 Push Ups + Taps
Run 600 Meters
4 Wall Walks or 20 Push Ups + Taps
Run 400 Meters
2 Wall Walks or 10 Push Up + Taps
Run 200 Meters

No weight needed today!

See Program B for a Glory Days Handstand Walk Version or Program C for Bike/Row Options.

** You can choose from either the wall walk or push up + taps options for RX - but pick ONE and keep it through the entire workout.

Score: Total Time
Goal: Under 18 Min

There are a bunch of wall walks in this workout. If you know that you tend to lose shoulder stability and collapse on these, or if it happens during the workout, go with the push up + tap option. Or, if you just want to get better at push ups, go with that option!

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!
For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.

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

If unable to run due to space or weather purposes - do 2 min doubles/singles, low step ups/Mtn Climbers/taps to a low target for every round. Add in an additional two minutes of that sub to start the workout too!

PROGRAM B

WARM UP
Running Warm Up
Shoulder Warm Up

WORKOUT

100 Foot Handstand Walk
Run 800 Meters
80 Foot Handstand Walk
Run 600 Meters
60 Foot Handstand Walk
Run 400 Meters
40 Foot Handstand Walk
Run 200 Meters

No weight needed today!

You can also combine the handstand walk options here with Program C for Bike/Row Options.

Score: Total Time
Goal: Under 18 Min

There is a lot of handstand walking in this workout. If you know that you tend to lose shoulder stability and collapse on these, or if it happens during the workout, go with the push up + tap option or wall walks from program A.

The handstand walks should take a minute or less per 30 feet. Shorten the distance to fit that window if you need to.

Make sure that you are constantly pushing the floor away from you and keeping your belly tight any time you are inverted.

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

If unable to run due to space or weather purposes - do 2 min doubles/singles, low step ups/Mtn Climbers/taps to a low target for every round. Add in an additional two minutes of that sub to start the workout too!

PROGRAM C

WARM UP
Running Warm Up
Shoulder Warm Up

WORKOUT

8 Wall Walks or 40 Push Up + Taps

Bike 50 Cal Men / 37 Cal Women
or
Row 1000 Meters

6 Wall Walks or 30 Push Ups + Taps

Bike 40 Cal Men / 30 Cal Women
or
Row 750 Meters

4 Wall Walks or 20 Push Ups + Taps

Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters

2 Wall Walks or 10 Push Up + Taps

Bike 15 Cal Men / 11 Cal Women
or
Row 250 Meters

No weight needed today!

See Program B for a Glory Days Handstand Walk Version that you can add in with the row/bike option here.

** You can choose from either the wall walk or push up + taps options for RX - but pick ONE and keep it through the entire workout.

Score: Total Time
Goal: Under 18 Min

There are a bunch of wall walks in this workout. If you know that you tend to lose shoulder stability and collapse on these, or if it happens during the workout, go with the push up + tap option. Or, if you just want to get better at push ups, go with that option!

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.

For the bike/row, you're working with roughly 4 minutes in the first round, 3 in the second, then 2 minutes, then 1 for the last round.

Shorten the distance/calories as needed to fit the time constraint.

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You could also sub a floor press or front raises

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.