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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Quads/IT
Post: Hamstrings, SI Joint Release

PROGRAM A

WARM UP

Full Body Simple Warm up

Running Warm Up

WORKOUT

5 Rounds
Run 200 Meters
16 DB Step Up Overs
Run 200 Meters

Rest 2 Min Between Rounds

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

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

Score: Slowest Round ONLY!
Goal: Under 4:00

NOTES:
Pro Tip - This is a super fun one to sub the run for the sled. Distance 100M or something that takes roughly 1 min.

You could ALSO swap the dumbbells for a sandbag step up over in this version.

Anytime you see a workout where the score is your slowest round, the goal is consistency with your pacing.

You want to go fast enough in the first round that it is certainly challenging. But, you don't want to go all out, max effort so you are completely gassed for rounds 4 and 5.

Remember you get 2 minutes to recover between each round which may allow you to push the pace a bit more.

For the 200m run, you're working with roughly 45-75 seconds.

If working with the sled choose a weight you can jog for 45 seconds each round.

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 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.

A rough estimate for box height is 22-24" for men and 18-20" for women.

Make sure you choose a load that you are comfortable stepping up AND down.

PROGRAM B

WARM UP

Full Body Simple Warm up

Running Warm Up

WORKOUT

5 Rounds
Run 200 Meters
16 Back Rack Step Ups
Run 200 Meters

Rest 2 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

Score: Slowest Round ONLY!
Goal: Under 4:00

NOTES:
Pro Tip - This is a super fun one to sub the run for the sled. Distance 100M or something that takes roughly 1 min.

Anytime you see a workout where the score is your slowest round, the goal is consistency with your pacing.

You want to go fast enough in the first round that it is certainly challenging. But, you don't want to go all out, max effort so you are completely gassed for rounds 4 and 5.

Remember you get 2 minutes to recover between each round which may allow you to push the pace a bit more.

For the run, you're working with roughly 45-75 seconds. Adjust the distance if you need to, just do it at the beginning and not every round!

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 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! You will place your WHOLE foot on the box. Use a lower box if you need to!

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 16 you end up doing 8 per side.

PROGRAM C

WARM UP

Full Body Simple Warm up

Running Warm Up

WORKOUT

5 Rounds
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
then
16 DB Step Up Overs
then
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women

Rest 2 Min Between Rounds

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

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

Score: Slowest Round ONLY!
Goal: Under 4:00

NOTES:
You may also choose to do this with sandbag step up overs!

You could ALSO swap the row/bike in this one for a 100M Sandbag Run (Burden Carry)

Anytime you see a workout where the score is your slowest round, the goal is consistency with your pacing.

You want to go fast enough in the first round that it is certainly challenging. But, you don't want to go all out, max effort so you are completely gassed for rounds 4 and 5.

Remember you get 2 minutes to recover between each round which may allow you to push the pace a bit more.

For the bike/row, you're working with roughly 45-75 seconds.

Feel free to decrease the distance or calories if you need to, to keep the time within the general guidelines. Just do it at the beginning and not every round!

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.

A rough estimate for step up height is 22-24" for men and 18-20" for women.

Make sure you choose a load that you are comfortable stepping up AND down.

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.
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 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