ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
SWAP(skip the main workout and do one of these instead): ENDURANCE | SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | ANKLES/CALVES
POST: SCIATICA/PIRIFORMIS | LOWER BACK RELEASE

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

Run 800 Meters
Then
8 Rounds:
12 Dumbbell Farmer Lunges
10 Supine Toe Touches
Then
Run 800 Meters

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

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

You could also do 8 Toes to Bar per round instead of the toe touches if you want to!

Score: Total Time
Goal: Under 22 Min

Pick a nice steady pace you maintain throughout this one. You want to push it on that first run when you are fresh but make sure you can get right into the lunges and toe touches a soon as you get back.

For the 800m run, you're working with around 4:00 to 4:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - do 1 minute of one of the following subs every round rather at the beginning and end (8 times):
Double/Single Unders
Low step ups
Mtn Climbers
Taps to a low target.

On the Farmer lunges the dumbbells or KBs will be held at the sides. Try not to round the shoulders too far forward as you lunge. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

You can also do goblet lunges, holding one DB or KB to your chest using both hands.

If that isn't happening, try good old fashioned unweighted lunges!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

You can modify this by  getting rid of the weight and doing lying leg raises.

If you want to do toes to bar instead, do 8 per round.

For the mamas, try dead bugs, Russian kettlebell swings or even ball slams.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

Run 800 Meters

Then

8 Rounds:
12 Barbell Front Rack Lunges
10 Supine Toe Touches

Then

Run 800 Meters

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Time
Goal: Under 22 Min

Pick a nice steady pace you maintain throughout this one. You want to push it on that first run when you are fresh but make sure you can get right into the lunges and toe touches a soon as you get back.

For the 800m run, you're working with around 4:00 to 4:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - do 1 minute of one of the following subs every round rather at the beginning and end (8 times):
Double/Single Unders
Low step ups
Mtn Climbers
Taps to a low target.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

If that isn't happening, try good old fashioned unweighted lunges!

For the supine toe touches, lie on the floor, legs extended, holding the barbell above your chest with an overhand grip, arms extended fully. With the legs sealed together, raise them up until your toes or shins touch the bar, then lower back to the floor.

Safety tip:
Place the barbell in the lowest rung of a squat rack and slide underneath before you lift it above your chest. This ensures that if you do lose your grip and drop the weight, it will fall onto the rack — not your chest.

You can modify this by  getting rid of the weight and doing lying leg raises.

If you want to do toes to bar instead, do 8 per round.

For the mamas, try dead bugs, Russian kettlebell swings or even ball slams.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

Then

8 Rounds:
12 Dumbbell Farmer Lunges
10 Supine Toe Touches

Then

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+

**Can also do the front rack lunge option from Program B.

Score: Total Time
Goal: Under 22 Min

Pick a nice steady pace you maintain throughout this one. You want to push it on that first bike/row when you are fresh but make sure you can get right into the lunges and toe touches a soon as you finish.

For the bike/row adjust the calories or distance to something you can complete in 4-5 minutes if needed.

On the Farmer lunges the dumbbells or KBs will be held at the sides. Try not to round the shoulders too far forward as you lunge. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

You can also do goblet lunges, holding one DB or KB to your chest using both hands.

If that isn't happening, try good old fashioned unweighted lunges!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

If you want to do toes to bar instead, do 8 per round.

You can also modify this by  getting rid of the weight and doing lying leg raises.

For the mamas, try dead bugs, Russian kettlebell swings or even ball slams.

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up


WORKOUT

In Teams of 2 Complete:
2 Rounds
Run 800 Meters (Together)
100 Dumbbell Farmer Lunges
100 Supine Toe Touches

Run together.  One person works at a time on the lunges and toe touches.  Rotate however you want!

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

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

Score: Total Time
Goal: Under 25 Min

Pick a nice steady pace you maintain throughout this one. You want to push it on that first run when you are fresh but make sure you can get right into the lunges and toe touches a soon as you get back.

For the 800m run, you're working with around 4:00 to 4:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - complete 150 mountain climbers total at the beginning of each round instead.

On the Farmer lunges the dumbbells or KBs will be held at the sides. Try not to round the shoulders too far forward as you lunge. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

You can also do goblet lunges, holding one DB or KB to your chest using both hands.

If that isn't happening, try good old fashioned unweighted lunges!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

You can modify this by  getting rid of the weight and doing lying leg raises.

If you want to do toes to bar instead, do 80 reps total!

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.

FARMER LUNGES - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

SUPINE TOE TOUCHES/LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to 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, Waiter Walk (Vists BIRTHFIT YouTube library for demos).