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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | POSTERIOR CHAIN RELEASE
POST: DECOMPRESSION | LOWER BACK RELEASE

* 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

30 Devil Press
400 Meter Farmer Carry
Rest 2 Minutes
400 Meter Farmer Carry
30 Devil Press

RX Men: 40# DBs
RX  Women: 25# DBs

RX+ Men/Women: Go faster

**You can go heavier - but we don't think it's really necessary for this one!

Score: Total Time
Goal: Under 22 MIn

These two sections are a bit grueling so pick a pace and a load that you can just keep moving.

The carry should take you about 4 minutes and you should be able to complete at least 5 devil presses a minute.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

For the Farmer Carries, you will hold a dumbbell in each hand.  Keep your chest up, shoulders back and belly tight.  Take rest rather than allowing yourself to fall into a bad position.

For 400m, it should take about 4 minutes.   If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

If unable to carry due to weather, try 4 min of a low step up holding your dumbbells (putting down when needed).

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

50 Plate Burpees
400 Meter Bear Hug Plate Carry
Rest 2 Minutes
400 Meter Bear Hug Plate Carry
50 Plate Burpees

RX Men: 45# Plate
RX  Women: 25# Plate

RX+ Men/Women: Go faster

**You can go heavier - but we don't think it's really necessary for this one!

Score: Total Time
Goal: Under 22 Min

These two sections are a bit grueling so pick a pace and a load that you can just keep moving.

The carry should take you about 4 minutes and you should be able to complete at least 8-10 plate burpees a minute.

The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead.  Keep the plate close to your body on the way up and keep your belly tight!

For the plate bear hug carry, hold the plate to your chest while you walk/jog 400m. Keep your core engaged the whole time and take short breaks if you need to.

If unable to carry due to weather, try 4 min of a low step up holding your plate to your chest (putting down when needed).

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

30 Sandbag Burpees
400 Front Rack or Bear Hug Sandbag Carry
Rest 2 Minutes
400 Meter Front Rack or Bear Hug Sandbag Carry
30 Sandbag Burpees

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: Go faster

**You can go heavier - but we don't think it's really necessary for this one!

Score: Total Time
Goal: Under 22 Min

These two sections are a bit grueling so pick a pace and a load that you can just keep moving.

The carry should take you about 4 minutes and you should be able to complete at least 5 sandbag burpees a minute.

For the Sandbag Burpee, the bag will start right in front of your feet.  Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down.  With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest.  Explode UP with the legs and hips.  Shrug the shoulders.  Pull the elbow high and outside.  Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the sandbag bear hug carry, hold the bag to your chest while you travel 400m. Keep your core engaged the whole time and take short breaks if you need to.

If you choose front rack carries, the bag will be resting on your biceps while you keep your upper arms parallel to the ground. Super important to keep the belly tight with this one!

If unable to carry due to weather, try 4 min of a low step up either bear hugging your bag or keeping it in the front rack (putting down when needed).

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up


WORKOUT

Partner 1: 400 Meter Farmer Carry
Partner 2: Max Reps Devil Press
Then Switch
Partner 1: Max Reps Devil Press
Partner 2: 400 Meter  Farmer Carry
Rest 3 Min

Then
Partner 1: 200 Meter Farmer Carry
Partner 2: Max Reps Devil Press
Then Switch
Partner 1: Max Reps Devil Press
Partner  2: 200 Meter Farmer Carry

RX Men: 40# DBs
RX  Women: 25# DBs

RX+ Men/Women: Go faster

**You can go heavier - but we don't think it's really necessary for this one!

Score: Total Reps Devil Press + Put Total Time in Comments
Goal: 120 Reps

These two sections are a bit grueling so pick a pace and a load that you can just keep moving.

The 400m carry should take you about 4 minutes (2 min for the 200m) and you should be able to complete at least 5 devil presses a minute.

Remember you and your partner are both working at the same time just on opposite movements.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

For the Farmer Carries, you will hold a dumbbell in each hand.  Keep your chest up, shoulders back and belly tight.  Take rest rather than allowing yourself to fall into a bad position.

For 400m, it should take about 4 minutes. The 200m about 2 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

If unable to carry due to weather, try 4 min of a low step up holding your dumbbells (putting down when needed).

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!