ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Post: Suns Out Guns Out
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Couch Stretch
Post: Quads/IT Band, Lower Back Release

PROGRAM A

WARM UP

Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds

Run 200 Meters
12 Single Arm Overhead Lunge Right
8 Toes to Bar
Run 200 Meters
12 Single Arm Overhead Lunge Left
8 Toes to Bar

RX Men: 40# DB
RX Women: 25# DB

RX+. Men: 50# DB
RX+ Women: 35# DB

Score: Total Time
Goal: Under 18 Min

To hit the goal here, you really need to keep moving. Choose a load on the DB you can go unbroken or maybe break into two sets. Same with toes to bar. If the T2B are really broken up, consider one of the suggested subs below.

For the 200m run, you're working with 1:00-1:30. 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 overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

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

KB Swings & Ball Slams would be a greta option for the mamas!

PROGRAM B

WARM UP

Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds

Run 200 Meters
12 Overhead Lunges
8 Toes to Bar
Run 200 Meters
12 Overhead Lunges
8 Toes to Bar

RX Men: 65# Bar
RX Women: 45# Bar

RX+. Men: 85-95# Bar
RX+ Women: 55-65# Bar

Score: Total Time
Goal: Under 18 Min

To hit the goal here, you really need to keep moving. Choose a load on the barbell you can go unbroken or maybe break into two sets. Same with toes to bar. If the T2B are really broken up, consider one of the suggested subs below.

For the 200m run, you're working with 1:00-1:30. 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 overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

If the overhead position is not comfortable or stable enough with a barbell, try overhead plate lunges or modify to a front rack lunge.

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

KB Swings & Ball Slams would be a greta option for the mamas!

PROGRAM C

WARM UP

Running Warm Up
Full Body Simple Warm Up

Workout

4 Rounds

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

12 Single Arm Overhead Lunge Right
8 Toes to Bar

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

12 Single Arm Overhead Lunge Left
8 Toes to Bar

RX Men: 40# DB
RX Women: 25# DB

RX+. Men: 50# DB
RX+ Women: 35# DB

Score: Total Time
Goal: Under 18 Min

To hit the goal here, you really need to keep moving. Choose a load on the DB you can go unbroken or maybe break into two sets. Same with toes to bar. If the T2B are really broken up, consider one of the suggested subs below.

For the bike/row, you're working with 1:00-1:30. Adjust distance/calories as needed to fit that time domain.

For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

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

KB Swings & Ball Slams would be a great option for the mamas!

TEAM VERSION

WARM UP

Running Warm Up
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete 4 Rounds of the Following:

Run 400 Meters Together

Then

Partner 1: 12 Single Arm Overhead Lunge Right
12 Single Arm Overhead Lunge Left
Partner 2: 16 Toes to Bar

Then

Partner 1: 16 Toes to Bar
Partner 2: 12 Single Arm Overhead Lunge Right
12 Single Arm Overhead Lunge Left

RX Men: 40# DB
RX Women: 25# DB

RX+. Men: 50# DB
RX+ Women: 35# DB

Score: Total Time
Goal: Under 18 Min

Stay together on the run, should take about 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

If you are doing the single arm overhead lunges, you may not begin toes to bar until your partner has finished theirs. So while most of time you will be working at the same time on different movements, there may be a little time when one of you is waiting for the other to finish. Enjoy this time!

For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

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

KB Swings & Ball Slams would be a great option for the mamas!

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, 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.

SINGLE ARM OVERHEAD LUNGE - If you have any round ligament, pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You canalso hold the weight in the front rack or by your side like a farmer carry. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

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.