ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): 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): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE AND COUCH STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
20 Wall Balls
10 Supine Rows

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

If not able to do Supine Rows (Ring/TRX/ Bar in Rack) you may swap out Dumbbell Bent Over Rows (Men 40-50# / Women 25-35#)

RX+ Option: Swap Supine Rows for 7 Strict Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

We are shooting for sub 3 minute rounds here. Pick a weight/height on the wall balls that you can get through the run and wall balls in 2 minutes or less. We want those rows to be hard too though. Break them up early so you don't go to failure in the later rounds!

For the 200m run, you're working with about a minute or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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 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. Elevate your feet if you need to make them harder.

You should break the sets of 10 at some point in this one.

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 may also do a bent over row instead. Since there is no Program B today, feel free to use a barbell. Pick a challenging weight but one that you can keep the movement strict.

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
20 Wall Balls
10 Supine Rows

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

If not able to do Supine Rows (Ring/TRX/ Bar in Rack) you may swap out Dumbbell Bent Over Rows (Men 40-50# / Women 25-35#)

RX+ Option: Swap Supine Rows for 7 Strict Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

We are shooting for sub 3 minute rounds here. Pick a weight/height on the wall balls that you can get through the bike/row and wall balls in 2 minutes or less. We want those supine rows to be hard too though. Break them up early so you don't go to failure in the later rounds!

The bike/row should take about a minute so reduce the distance/calories if you need to.

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 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. Elevate your feet if you need to make them harder.

You should break the sets of 10 at some point in this one.

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 may also do a bent over row instead. Pick a challenging weight but one that you can keep the movement strict.

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up


WORKOUT

In Teams of 2 Complete:
24 Min AMRAP
(As Many Reps as Possible in 24 Min)
Partner 1: Run 200 Meters
Partner 2: 7 Supine Rows + Max Wall Balls Until your Partner Returns

When Partner 1 Returns - Switch

Keep Switching Back and Forth with the Goal to Be Max Wall Balls in 24 Min!

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

If not able to do Supine Rows (Ring/TRX/ Bar in Rack) you may swap out Dumbbell Bent Over Rows (Men 40-50# / Women 25-35#)

RX+ Option: Swap Supine Rows for 4 Strict Pull Ups

Score: Total Wall Ball Reps Only
Goal: 200+ Wall Balls!

So, basically you and your partner will be working on opposite things at the same time. Your score is the total wall balls you and your partner complete in 24 minutes. Don't sandbag the run just do your partner can do more wall balls!

For the 200m run, you're working with about a minute or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Of course you can also switch the run for bike or row like in Program C!

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. Elevate your feet if you need to make them harder. 7 reps should be REALLY challenging.

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 may also do a bent over row instead. Pick a challenging weight but one that you can keep the movement strict.

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.

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.

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

SUPINE ROWS - Pay attention to any coning or straining through the belly. You can always bring your feet closer to the bar or make yourself more upright to minimize the demand on the midline. Feel free to sub single or double bent over rows.