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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HIPS | QUADS/IT BAND

PROGRAM A

WARM UP
Squat Warm Up
Running Warm Up

Workout

Run 400 Meters
30 Dumbbell Squats
Run 400 Meters
60 Wall Balls
Run 400 Meters
90 Air Squats
Run 400 Meters

RX Men: 40# Dumbbells / 20#ish Wall Ball
RX Women: 25# Dumbbells / 13-15#ish Wall Ball

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

Score: Total Time
Goal: Under 20 Min

This is a LOT of squatting!  Make sure you choose your load wisely and stay focused on quality movement. Break up the sets before you think you need to and you can maintain a higher intensity overall if you keep the breaks short.

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the wall balls hold the ball at your chest with the elbows tucked in.  Feet under the shoulders with heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Use the power from your legs to help throw the ball!

When you catch it.  Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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

PROGRAM B

WARM UP
Squat Warm Up
Running Warm Up

WORKOUT

Run 400 Meters
30 Back Squats
Run 400 Meters
60 Wall Balls
Run 400 Meters
90 Air Squats
Run 400 Meters

RX Men: 95-115# (Back Squats) / 20#ish Wall Ball
RX Women: 65-75# (Back Squats) / 13-15#ish Wall Ball

RX+ Men: 135-155#+ (Back Squats)
RX+ Women: 85-105#+ (Back Squats)

Score: Total Time
Goal: Under 20 Min

This is a LOT of squatting!  Make sure you choose your load wisely but challenge yourself, and stay focused on quality movement. Break up the sets before you think you need to and you can maintain a higher intensity overall if you keep the breaks short.

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the wall balls hold the ball at your chest with the elbows tucked in.  Feet under the shoulders with heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Use the power from your legs to help throw the ball!

When you catch it.  Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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

PROGRAM C

WARM UP
Squat Warm Up
Running Warm Up

Workout

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

30 Back Squats

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

60 Wall Balls

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

90 Air Squats

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

RX Men: 95-115# (Back Squats)/ 20#ish Wall Ball
RX Women: 65-75# (Back Squats) / 13-15#ish Wall Ball

RX+ Men: 135-155#+
RX+ Women: 85-105#+

**This version can also be done with the dumbbell option from Program A.

Score: Total Time
Goal: Under 20 Min

This is a LOT of squatting!  Make sure you choose your load wisely and stay focused on quality movement. Break up the sets before you think you need to and you can maintain a higher intensity overall if you keep the breaks short.

The bike/row should take about 2-2:30. Shorten the distance/calories to fit that time window if you need to.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the wall balls hold the ball at your chest with the elbows tucked in.  Feet under the shoulders with heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Use the power from your legs to help throw the ball!

When you catch it.  Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

For the air squats - set up with feet shoulder width apart.  Reach your butt back and down, with heels down, drive your knees out and keep your chest up.  Get your butt below your knees at the bottom and stand all 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, 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.

BACK/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the botttom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. (Visit BIRTHFIT Youtube library for demos)

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball TAPS - To avoid any extra pressure to the pelvic floor sub low, quick step ups, bike, row, farmer carry, sled drag/pull.