ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Spine Strengthening
Post: Hamstrings | Sciatica/Piriformis

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
20 DB Deadlift + Bent Over Row
Run 600 meters

Rest 1 Min Between Rounds

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

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

Score: Slowest Round Only
Goal: Under 5:30

So the goal is for the slowest round to be under 5:30. With this complex-style movement it is absolutely essential that you keep your back straight and your belly tight at all times throughout every rep. The Deadlift + Bent Over Row is full deadlift to standing - back down to below knee + bent over row.

For the deadlift, the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below the knees is when you start the bent over row.

For the bent over row portion, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

The run should take about 3-3:30. If it is taking longer than 3:45, shorten the distance to 400m. If unable to run due to space or weather purposes - 3 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
20 Deadlift + Bent Over Row
Run 600 meters

Rest 1 Min Between Rounds

RX Men: 95-115#
RX Women: 65-80#

RX+ Men: 135#+
RX+ Women: 95#+

Score: Slowest Round Only
Goal: Under 5:30

So the goal is for the slowest round to be under 5:30. With this complex-style movement it is absolutely essential that you keep your back straight and your belly tight at all times throughout every rep. The Deadlift + Bent Over Row is full deadlift to standing - back down to below knee + bent over row.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees is when you start the bent over row.

For the bent over row portion, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

The run should take about 3-3:30. If it is taking longer than 3:45, shorten the distance to 400m. If unable to run due to space or weather purposes - 3 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
20 DB Deadlift + Bent Over Row
Row 750 Meters
OR
Bike 45 Cal Men / 33 Cal Women

Rest 1 Min Between Rounds

RX Men: 40# DBs / 95-115# Bar
RX Women: 25# DBs / 65-75# Bar

RX+ Men: 50# + DBs / 135#+ Bar
RX+ Women: 35#+ DBs / 95# + Bar

Score: Slowest Round Only
Goal: Under 5:30

So the goal is for the slowest round to be under 5:30. With this complex-style movement it is absolutely essential that you keep your back straight and your belly tight at all times throughout every rep. The Deadlift + Bent Over Row is full deadlift to standing - back down to below knee + bent over row.

For the deadlift, the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below the knees is when you start the bent over row.

For the bent over row portion, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

The bike/row should take about 3-3:30. If it is taking longer than 3:45, decrease the distance/calories.

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

IN TEAMS OF 2 COMPLETE:
4 Rounds
40 Deadlift + Bent Over Row
(Alternate every 10 Reps)
Run 600 meters (Together)

No rest between rounds for Team Version

RX Men: 95-115#
RX Women: 65-80#

RX+ Men: 135#+
RX+ Women: 95#+

Score: Slowest Round Only
Goal: Under 25 Min

For the team version of the workout you will stay together for the runs and alternate every 10 reps on the deadlift + bent over rows.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees is when you start the bent over row.

For the bent over row portion, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

The run should take about 3-3:30. If it is taking longer than 3:45, shorten the distance to 400m. If unable to run due to space or weather purposes - 3 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

KB/DB Deadlift + Bent Over Row - The If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down. Feel free to make this movement two separate parts. Meaning complete the deadlifts and then complete the bent over rows if you have to modify the deadlifts and it complicates the combined movement.

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.