ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: DECOMPRESSION SEQUENCE OR CHEST OPENER

* 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
Running Warm Up
Full Body Simple Warm Up
Pull Up Warm Up

Workout

800 Meter Run
then
3 Rounds
40 Alternating Step Ups (Unweighted)
20 Pull Ups
10 Turkish Get Ups (5 per side)
then
800 Meter Run

RX Men (for get ups): 35-55#
RX Women (for get ups): 20-35#

RX+ Men/Women: Take reps to 60 / 30 / 10 (only do this if you can do the pull ups in no more than 3-4 sets at that number)

Score: Total Time
Goal: Under 25 Min

Not including the runs, each round should take 5-6 minutes. Check out the other programs for more options!

For the 800m run, you're working with 4-5 minutes.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - do 2 min double/single unders or toe taps to a low target at the beginning of each round rather than the 800s at the beginning and end.

For the step ups, ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 40 will be 20 per side).  Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. Choose a version you can do all 20 in max 4 sets.

You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

800 Meter Run
then
3 Rounds
40 Alternating Step Ups (Unweighted)
20 Pull Ups
20 Shoot Thru
then
800 Meter Run

No weight needed for this version!

RX+ Men/Women: Take reps to 60 / 30 / 20 (only do this if you can do the pull ups in no more than 3-4 sets at that number)

Score: Total Time
Goal: Under 25 Min

Not including the runs, each round should take 5-6 minutes. Check out the other programs for more options!

For the 800m run, you're working with 4-5 minutes.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - do 2 min double/single unders or toe taps to a low target at the beginning of each round rather than the 800s at the beginning and end.

For the step ups, ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 40 will be 20 per side).  Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. Choose a version you can do all 20 in max 4 sets.

For the step ups, ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 40 will be 20 per side).  Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position.  To "shoot through" keep your arms straight and jump the knees to the chest.  Swing your body forward and then kick the legs straight out in front of you.  Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

Forward and back = 1 rep.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up
Pull Up Warm Up

Workout

1000 Meter Row
or
60 Cal Bike Men / 44 Cal Bike Women
then
3 Rounds
40 Alternating Step Ups (Unweighted)
20 Pull Ups
10 Turkish Get Ups (5 per side)
then
1000 Meter Row
or
60 Cal Bike Men / 44 Cal Bike Women

RX Men (for get ups): 35-55#
RX Women (for get ups): 20-35#

RX+ Men/Women: Take reps to 60 / 30 / 10 (only do this if you can do the pull ups in no more than 3-4 sets at that number)

Score: Total Time
Goal: Under 25 Min

Not including the bike/row, each round should take 5-6 minutes. Check out the other programs for more options!

For the bike/row, you're working with 4-5 minutes.  Shorten the distance as needed to fit the time window.

For the step ups, ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 40 will be 20 per side).  Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. Choose a version you can do all 20 in max 4 sets.

You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

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.

DB STEP UPS - 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

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

1/2 or 1/4 TURKISH GET UPS - If you are not comfortable getting down and up from the floor, try subbing BIRTHFIT DB WINDMILLS. If you're pregnant or in the rehab stage of postpartum feel free to sub any of the Core Functional Progressions! You can also try Overhead Plate Hold/March, Palloff Press, BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop,or Waiter Walk. (SEE BIRTHFIT YOUTUBE LIBRARY FOR DEMOS).