ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Post: Suns Out Guns Out
Either: Gymnastics
Swap: Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Quads/IT
Post: Cool Down Flow, Posterior Chain Release

PROGRAM A

WARM UP

Running Warm Up

SQUAT WARM UP

WORKOUT

4 Rounds
Run 400
50 Air Squats

No RX or RX+
If you want to be a super beast - just go faster.

Score: Total Time
Goal: Under 18 Min

NOTES:
If your first round takes longer than 4 min - lower reps/shorten run distance.

All of you weight vest lovers can go for it on this one if you want.

Simple and straightforward workouts are the best ones to really just go for it right!?

Just make sure to open with a pace that you can maintain so you don't end up sputtering out in that last 400m.

For the 400m run, you're working with 2-3 minutes. 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 air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

PROGRAM C

WARM UP

Running Warm Up

SQUAT WARM UP

WORKOUT

4 Rounds
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
50 Air Squats

No RX or RX+
If you want to be a super beast - just go faster.

Score: Total Time
Goal: Under 18 Min

NOTES:
If your first round takes longer than 4 min - lower reps/shorten row/bike distance.

RIP legs if you use the bike on this one.

Simple and straightforward workouts are the best ones to really just go for it right!?

Just make sure to open with a pace that you can maintain so you don't end up sputtering out in that last bike or row.

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 to 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 air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

TEAM VERSION

WARM UP

Running Warm Up

SQUAT WARM UP

WORKOUT

In Teams of 2 Complete:
18 Min AMRAP
Partner 1: Run 200 Meters
while
Partner 2: Max Reps Air Squats

Upon Return of Partner 1

Partner 1: Max Reps Air Squats
while
Partner 2: Run 200 Meters

Keep switching back and forth for 18 Min - OR - until you reach 400 Air Squats. (Whichever comes first)

No RX or RX+

If you reach 400 Reps combined of the air squats before 18 min - put 400 reps as your score and put your time to get to 400 reps in comments.

Score: Total Air Squat Reps from both teammates in 18 Min
Goal: 300 Reps +

NOTES:
You can also use the rower/bike version for this!

All of you weight vest lovers can go for it on this one if you want.

Simple and straightforward workouts are the best ones to really just go for it right!?

For the 200m run, you're working with roughly 1 minute. 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 air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of 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, 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.
AIR SQUATS -
Because of the number and volume of squats you might want to consider reducing the number of reps or scaling the range of motion to a target like a bench or a chair. You could also add in a minute of rest between round to manage your pace, breathing, and recommit to practicing your form and posture.