ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: SCIATICA/PIRIFORMIS OR LOWER BACK RELEASE

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Part 1:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
6 Supine Ring or Bar in Rack Rows
Max Reps Weighted Step Up Overs

REST 2 MIN BEFORE PART 2

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

RX+ Men: 50# DBs / 8 Supine Rows
RX+ Women: 35# DBs / 8 Supine Rows

Ideal Step Up Over Height:
Men: 22-24#
Women: 18-20"

Part 1 Score: Step Up Over Reps ONLY
Goal: 55 Reps+

You are shooting for roughly 7 step up overs each minute, so pick a weight and height that allows for that.

The supine rows should be really challenging.  Ideally you can do the 6 unbroken but it should be a fight, and of course always with good form!

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar and lower back to straight arms.

You'll use this same technique if doing ring rows, although you may have palms facing each other.

You can also do bent over rows if you don't have that other equipment.

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.

For the box height roughly 24" for fellas and 20" for ladies. But, choose a height that you can keep your torso as upright as possible when you step.

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 reverse lunges!

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

Part 2:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
8 Dumbbell Shoulder Press (Strict Press)
Max Reps Box Jump Overs

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

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

Ideal Box Jump Over Height:
Men: 22-24#
Women: 18-20"

Part 2 Score: Box Jump Over Reps ONLY
Goal: 65 Reps+

Choose a load on the shoulder presses that will be hard for 8 reps but that you can complete with proper technique. Choose a height on the box jump overs that you can get at least 8 per minute.  If you are getting in the 12-15 range, make it higher!

Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the box jump overs, stand facing the box with feet hip width apart. Jump onto the box and step down off the other side. Then, turn and jump onto the box from the other side. Each jump + over is 1 rep.
Make sure when you jump and when you land that the knees do not cave in!

Nothing to jump on? Find something a bit lower to jump over! If jumping is not happening, just do step up and overs.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Part 1:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
6 Supine Ring or Bar in Rack Rows
Max Reps Back Rack Step Ups

REST 2 MIN BEFORE PART 2

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 115#+ / 8 Supine Rows
RX+ Women: 75#+ / 8 Supine Rows

Ideal Step Up Height:
Men: 22-24#
Women: 18-20"

Part 1 Score: Step Up Reps ONLY
Goal: 50 Reps+

You are shooting for roughly 6-7 step ups each minute, so pick a weight and height that allows for that.

The supine rows should be really challenging.  Ideally you can do the 6 unbroken but it should be a fight, and of course always with good form!

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar and lower back to straight arms.

You'll use this same technique if doing ring rows, although you may have palms facing each other.

You can also do bent over rows if you don't have that other equipment.

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.  But, choose a height that you can keep your torso as upright as possible when you step.

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 reverse 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.

Part 2:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
8 Barbell Shoulder Press (Strict Press)
Max Reps Box Jump Overs

RX Men: 75-95#
RX Women: 45-55#

RX+ Men: 115#+
RX+ Women: 55#+

Ideal Box Jump Over Height:
Men: 22-24#
Women: 18-20"

Part 2 Score: Box Jump Over Reps ONLY
Goal: 65 Reps+

Choose a load on the shoulder presses that will be hard for 8 reps but that you can complete with proper technique. Choose a height on the box jump overs that you can get at least 8 per minute.  If you are getting in the 12-15 range, make it higher!

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly.  Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

For the box jump overs, stand facing the box with feet hip width apart. Jump onto the box and step down off the other side. Then, turn and jump onto the box from the other side. Each jump + over is 1 rep.

Make sure when you jump and when you land that the knees do not cave in!

Nothing to jump on? Find something a bit lower to jump over!

If jumping is not happening, just do step up and overs.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Part 1:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
2 Bar/Ring Muscle Ups
Max Reps DB Step Up Overs

REST 2 MIN BEFORE PART 2

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

RX+ Men: 50# DBs+ / 2 Strict Ring Muscle Ups or 3 Bar Muscle Ups
RX+ Women:  35# DBs +/ 2 Strict Ring Muscle Ups or 3 Bar Muscle Ups

Ideal Step Up Over Height:
Men: 22-24#
Women: 18-20"

Part 1 Score: Step Up Over Reps ONLY
Goal: 55 Reps+

Make sure you give yourself at least 30 seconds for step up overs on this one. Adjust the muscle ups, dumbbell weights and box height to give you enough time to get roughly 7 reps each minute.

A muscle up is a combination of a big pull up, a transition, and a dip.  Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout.  You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

Choose a version that is challenging.  You can also raise or lower the number of reps based on your own ability.

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.

For the box height roughly 24" for fellas and 20" for ladies. But, choose a height that you can keep your torso as upright as possible when you step.

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 reverse lunges!

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

Part 2:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
8 Handstand Push Ups
Max Reps Box Jump Overs

RX+ Men/Women: 6-8 Strict Handstand Push Ups

Ideal Box Jump Over Height:
Men: 22-24#
Women: 18-20"

Part 2 Score: Box Jump Over Reps ONLY
Goal: 65 Reps+

Make sure you lower with control on the handstand push ups (any variation) and use a mat. Really, this movement is only advised if you are very proficient with it.  You shoulders are going to be working hard today!

Choose a height on the box jump overs that you can get at least 8 per minute.  If you are getting in the 12-15 range, make it higher!

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Pike handstand push ups or lowering the number is always an option.

For the box jump overs, stand facing the box with feet hip width apart. Jump onto the box and step down off the other side. Then, turn and jump onto the box from the other side. Each jump + over is 1 rep.

Make sure when you jump and when you land that the knees do not cave in!

Nothing to jump on? Find something a bit lower to jump over!

If jumping is not happening, just do step up and overs.

STEP UPS/WEIGHTED STEP UP OVERS - 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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. 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.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.