ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Spine Strengthening
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM A

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

2 Rounds
24 Weighted Step Up & Overs
16 Toes to Bar
24 Burpee Box Jumps
16 Toes to Bar

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

RX+: 3 Rounds

Only allowed to do RX+ if you finish 2 Rounds Under 13 Min.

RX+ Option: Heavier DBs on Step
Up Overs

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

Score: Total Time
Goal: Under 16 minutes

Think about moving well on this one. If you set a sustainable pace and focus on continuous movement rather than short bouts of really fast movement, you will cruise right through.

For the step up and overs, 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.

For the box height roughly 24" for fellas and 20" for ladies. 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.

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!

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.

For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box.

You can also modify to step up or lunge after the burpee.

PROGRAM B

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

2 Rounds
24 Back Rack Step Ups
16 Toes to Bar
24 Burpee Box Jumps
16 Toes to Bar

RX Men: 75#
RX Women: 55#

RX Plus Men: 3 Rounds / 95#+
RX Plus Women: 3 Rounds / 65#+

Only allowed to do 3 Rounds if you
finish 2 Rounds Under 13 Min.

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

Score: Total Time
Goal: Under 16 minutes

Think about moving well on this one. If you set a sustainable pace and focus on continuous movement rather than short bouts of really fast movement, you will cruise right through. Stay focused on keeping your belly tight in the step ups and toes to bar.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 24 you end up doing 12 per side.

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.

For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

You can modify to step up on the box or do a lunge.

PROGRAM C

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

2 Rounds
12 Sandbag Step Overs Right Side
12 Sandbag Step Overs Left Side
16 Toes to Bar
24 Burpee Box Jumps
16 Toes to Bar

RX Men: Use the bag you've got.
RX Women: Use the bag you've got.

RX+: 3 Rounds
Only allowed to do RX+ if you finish 2 Rounds Under 12 Min.

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

Score: Total Time
Goal: Under 16 minutes

Think about moving well on this one. If you set a sustainable pace and focus on continuous movement rather than short bouts of really fast movement, you will cruise right through. Stay focused on keeping your belly tight in the step overs and toes to bar.

For the sandbag step overs, choose a box that is roughly 22-24in for men and 18-20in for women. First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, turn and repeat from the other side.

Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up Over or try it with a dumbbell in one hand.

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.

For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

You can modify to step up on the box or do a lunge.

WEIGHTED/UNWEIGHTED 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

TOES TO BAR/SIT UPS - These movements can put 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.

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.