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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Morning Coffee
Post: Hips, Calves/Ankles

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up

Workout

***Nutrition Challenge Crew!! This is the workout we will be re-testing at the end of the challenge! So make sure to record or log a score for yourself so you can measure improvement!!***

Every 5 Min for 4 Rounds
Run 400 Meters
30 KB Swings
30 Air Squats

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women: Go every 4:30

Score: Slowest Round ONLY
Goal: Under 4:15

at 0:00, begin Round 1
at 5:00, begin Round 2
at 10:00, begin Round 3
at 15:00, begin Round 4For this workout, you'll want to give yourself at least 45 seconds to rest between rounds. Push the pace on the run!

For the 400m run, you're working with 2:00-2:30.
You may need to adjust the distance if it's taking longer than that. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the swings you, hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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.

PROGRAM C

WARM UP

Running Warm Up
Squat Warm Up

Workout

***Nutrition Challenge Crew!! This is the workout we will be re-testing at the end of the challenge! So make sure to record or log a score for yourself so you can measure improvement!!***

Every 5 Min for 4 Rounds
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
30 KB Swings
30 Air Squats

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women: Go every 4:30

Score: Slowest Round ONLY
Goal: Under 4:15

For this workout, you'll want to give yourself at least 45 seconds to rest between rounds. Push the pace on the bike/row!

The bike/row should take 2:00-2:30 so adjust the calories/distance if you need to.

For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.

For the row option, try to avoid rounding the back too far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.

For the swings you, hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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.

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.

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!