ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly, Power
Post: Suns Out Guns Out
Either: Gymnastics
Swap: Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Airplane Stretch
Post: Hamstrings, SI Joint Release

PROGRAM A

WARM UP

Running Warm Up
Dumbbell Clean Warm Up

Workout

Complete:
Run 800 Meters
30 DB Step Up Overs
20 DB Hang Power Cleans

Rest 2 Min

20 DB Hang Power Cleans
30 DB Step Up Overs
Run 800 Meters

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

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

Step Up Height: 22-24" for Men / 18-20" for Women

Score: Total Time Including Rest
Goal: Under 18 Min

For the 800m run, you're working with 4-5 minutes. If unable to run due to space or weather purposes - 4 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

If 800m will take longer than 5 minutes, shorten the distance to 600m.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

Try to find a good pace and load on the step up overs that you can do at least 10 reps without putting the dumbbells down. If you break more than that, keep it short enough to just reset your grip and keep going!

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates. If you need to lower the height of the step for safety or ability reasons - do that!

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

For the hang power clean the DBs will start at the waist! Hand are just outside of the legs and feet are hip width apart. Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip. Keep the arms long and straight. Stand up hard and fast. Shrug! Pull the dumbbells up as you you pull yourself down. Move the elbows around FAST and catch the weight in a partial squat with the dumbbells on the shoulders. The elbows are high and belly tight. Stand to complete the rep.

Lower the DBs just to the hip to start the next rep.

This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder! If you have that stuff - go for it!

PROGRAM B

WARM UP

Barbell Clean Warm Up
Running Warm Up

Workout

Complete:
Run 800 Meters
30 DB Step Up Overs or Barbell Step Ups
20 Hang Power Cleans

Rest 2 Min

20 Hang Power Cleans
30 DB Step Ups Overs or Barbell Step Ups
Run 800 Meters

RX Men: 40ish# DBs/KBs or Plates for Step Up Overs / 95-115# Hang Power Cleans
RX Women: 25#ish DBs/KBs ro Plates for Step Up Overs / 65-75# Hang Power Cleans

RX + Men: 40ish# DBs/KBs or Plates for Step Up Overs / 135# + Hang Power Cleans
RX + Women: 25#ish DBs/KBs ro Plates for Step Up Overs / 95# + Hang Power Cleans

Step Up Height: 22-24" for Men / 18-20" for Women

**You may also choose to do Sandbag Step Up Overs and Sandbag Hang Power Cleans

**This is written as though you are doing the step up overs with dumbbells/kbs and hang power cleans with the bar. If you don't have dumbbells put the bar on your back and just do regular step ups (NO OVER).

Score: Total Time
Goal: 20 Min or less

For the 800m run, you're working with 4-5 minutes. If unable to run due to space or weather purposes - 4 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

If 800m will take longer than 5 minutes, shorten the distance to 600m.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

Remember if you are using a barbell just step up NOT OVER!

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates. If you need to lower the height of the step for safety or ability reasons - do that!

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

The hang power clean you might go a little heavier than what you are used to. But, choose a load that you can do at least 5 reps at a time. You really don't want to break up the reps into more than 4 sets.

For the hang power clean the bar will start at the waist! Hand are just outside of the legs and feet are hip width apart. Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip. Keep the arms long and straight. Stand up hard and fast. Shrug! Pull the elbows high and outside as you pull yourself under the bar slightly. Move the elbows around FAST and catch the bar in a partial squat with on the shoulders with the elbows high and belly tight. Stand to complete the rep.

Lower the bar just to the hip to start the next rep.

This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder! If you have that stuff - go for it!

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

Complete:
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women
30 DB Step Up Overs
20 DB Hang Power Cleans

Rest 2 Min

20 DB Hang Power Cleans
30 DB Step Up Overs
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

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

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

Step Up Height: 22-24" for Men / 18-20" for Women

Can also use your sandbag with this version!

Score: Total Time Including Rest
Goal: Under 18 Min

For the bike/row make sure you keep it to 5 minutes or less. Shorten the distance or reduce calories as needed.

For the 800m run, you're working with 4-5 minutes. If unable to run due to space or weather purposes - 4 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

Find a good pace and load you can do at least 10 smoothly without putting the DBs down.

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates. If you need to lower the height of the step for safety or ability reasons - do that!

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

For the hang power clean the DBs will start at the waist! Hand are just outside of the legs and feet are hip width apart. Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip. Keep the arms long and straight. Stand up hard and fast. Shrug! Pull the dumbbells up as you you pull yourself down. Move the elbows around FAST and catch the weight in a partial squat with the dumbbells on the shoulders. The elbows are high and belly tight. Stand to complete the rep.

Lower the DBs just to the hip to start the next rep.

This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder! If you have that stuff - go for it!

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.

DB STEP UP AND OVERS - If you have any round ligament or 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 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

HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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!