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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Pigeon Stretch
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM A

WARM UP

Running Warm Up
Full Body Warm Up

Workout

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)

20 Supine Dumbbell Toe Touches
10 Weighted Step Ups LEFT
10 Weighted Step Ups RIGHT
Run 200 Meters

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

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

Box height (step up) suggestions:

Men: 22-24"
Women: 18-20"

Score: Total Number of Completed Rounds + Any additional Reps
Goal: 7 Rounds +

Lot of hip flexor action on this one guys! Make sure you get a good warm up and stretch. And remember to keep your belly tight on the toe touches and step-ups!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.

If you are feeling it in your back, try deadbugs, weighted sit ups or even a 45 second hollow body hold.

On the step ups it's 10 on one leg then 10 on the other each round.

For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.

Step ups are dumbbells at sides. Lower the weight if needed or sub with reverse lunges.

For the 200m run, you're working with 60 to 90 seconds. If unable to run due to space or weather purposes - 1 min doubles/singles/Mtn Climbers/taps to a low target.

PROGRAM B

WARM UP

Running Warm Up
Full Body Simple Warm Up

Workout

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)

20 Supine Barbell/Sandbag Toe Touches
10 Barbell/Sandbag Step Ups LEFT
10 Barbell/Sandbag Step Ups RIGHT
Run 200 Meters

RX Men: 75# Bar OR Sandbag
RX Women: 55# Bar OR Sandbag

RX+ Men: 95# Bar
RX+ Women: 65# Bar

Box height (step up) suggestions:

Men: 22-24"
Women: 18-20"

Ideal Sandbag weight if you choose sandbag:

Men: 50-65#
Women: 25-40#

**If using bar use it for both movements. If using sandbag use it for both movements.

Score: Total Number of Completed Rounds + Any additional Reps
Goal: 7 Rounds +

Lot of hip flexor action on this one guys! Make sure you get a good warm up and stretch. And remember to keep your belly tight on the toe touches and step-ups!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the barbell or sandbag. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bar/bag. Lower your legs back down to a hover with control so you don't overarch your back.

If you are feeling it in your back, try deadbugs, weighted sit ups or even a 45 second hollow body hold.

On the step ups it's 10 on one leg then 10 on the other each round.

For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.

Step ups should be front rack for bar and on the shoulder for bag.

If step ups are not happening, lower the weight or switch to reverse lunges.

For the 200m run, you're working with 60 to 90 seconds. If unable to run due to space or weather purposes - 1 min doubles/singles/Mtn Climbers/taps to a low target.

PROGRAM C

WARM UP

Running Warm Up
Full Body Simple Warm Up

Workout

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)

20 Supine Weighted Toe Touches
10 Weighted Step Ups LEFT
10 Weighted Step Ups RIGHT
Row 250 Meters
OR
Bike 15 Cal Men / 11 Cal Women

RX Men: 75# Bar, 40# DBs, OR Sandbag

RX Women: 55# Bar, 25# DBs, OR Sandbag

RX+ Men: 95#+ Bar, 50# DBs
RX+ Women: 65#+ Bar, 35# DBs

Ideal Sandbag weight:

Men: 50-65#
Women: 25-40#

Box height (step up) suggestions:

Men: 22-24"
Women: 18-20"

Score: Total Number of Completed Rounds + Any additional Reps
Goal: 7 Rounds +

Lot of hip flexor action on this one guys! Make sure you get a good warm up and stretch. And remember to keep your belly tight on the toe touches and step-ups!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the barbell, sandbag, dumbbell or dumbbells. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bar/bag/bell(s). Lower your legs back down to a hover with control so you don't overarch your back.

If you are feeling it in your back, try deadbugs, weighted sit ups or even a 45 second hollow body hold.

On the step ups it's 10 on one leg then 10 on the other each round.

For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.

Step ups should be front rack for bar, on the shoulder for bag, or holding dumbbells by your sides.

If step ups are not happening, lower the weight or switch to reverse lunges.

For the bike/row you are working with 60-90 seconds. So adjust the distance/calories as needed.

Sandbag + run option is in Program B.

SUPINE TOE TOUCHES/LYING KNEE RAISES - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to 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, Waiter Walk

WEIGHTED STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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 UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.