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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | POSTERIOR CHAIN RELEASE
POST: COOL DOWN FLOW | 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
Pull Up Warm Up

WORKOUT

5 Rounds
Each Round is:
1 Min Max Alternating Dumbbell Snatches
1 Min Max Wall Balls
1 Min Max Toes to Bar / V-Ups
1 Min Rest

RX Men: 40# DB, 20#ish Ball
RX Women: 25# DB, 13-15#ish Ball

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

Score: Total Reps from ALL 5 Rounds - ALL 3 Movements Combined!
Goal: 200 Reps+ (Roughly 40-45 Reps + Per Round) Can you beat 250???

Choose a load and variation that you can get about 15-20 snatches and wall balls each time. Shoot for 10+ toes to bar.

For the alternating DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So if you were to do 20, it would be 10 per side.

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.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds
Each Round is:
1 Min Max Power Snatches
1 Min Max Wall Balls
1 Min Max Toes to Bar / V-Ups
1 Min Rest

RX Men: 75#, 20#ish Ball
RX Women: 55#, 13-15#ish Ball

RX+ Men: 95#
RX+ Women: 65#

Score: Total Reps from ALL 5 Rounds - ALL 3 Movements Combined!
Goal: 200 Reps+ (Roughly 40-45 Reps + Per Round) Can you beat 250???

Choose a load and variation that you can get 15-20 snatches and wall balls each time. Shoot for 10+ Toes to bar.

The power snatch starts with the bar on the ground.  Heels roughly shoulder hip width apart.  Take a wide hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.

Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Punch your arms overhead to press yourself down under the bar and receive it in a partial squat. Land with heels down, knees bent, belly tight and chest up. Stand fully to complete the rep.

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!

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.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds
Each Round is:
1 Min Max Sandbag Ground to Overhead
1 Min Max Wall Balls / Sandbag Thrusters
1 Min Max Toes to Bar / V-Ups / Sandbag Supine Toe Touches
1 Min Rest

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

Score: Total Reps from ALL 5 Rounds - ALL 3 Movements Combined!
Goal: 200 Reps+ (Roughly 40-45 Reps + Per Round) Can you beat 250???

Choose a load and variation that you can get 15-20 ground to overhead and wall balls/thrusters each time. Shoot for 10+ Toes to bar/toe touches. See Program A for descriptions of wall balls and toes to bar.

For the sandbag ground to overhead, grab hold of the overhand or neutral 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 thrusters the sandbag will be on the biceps with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high.  Stand hard and fast to pop the sandbag off of the body.  Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

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 holding the sandbag like the top of a bench press. 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 bag.  Lower your legs back down to a hover with control so you don't overarch your back.

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up


WORKOUT

5 Rounds
Each Round is:
20 Alternating Dumbbell Snatches (per person)
20 Wall Balls (per person)
12 Toes to Bar / V-Ups (per person)
Rest while your partner finishes.

READ THE FLOW HERE:
Ok so Partner 1 will start by doing 20 Alternating Dumbbell Snatches.  As soon as they finish they move on to the Wall Balls and Partner 2 can then start on the Snatches.  When Partner 1 finishes Wall Balls - they will move on to the TTB.  As long as Partner 1 is out of the way on the Wall Ball station Partner 2 can move on after the snatches.  When Partner 1 finishes their TTB - they get to rest until Partner 2 completes the rest of the work they have.

Basically this is a waterfall - where Partner 2 is always one station behind Partner 1 and can't move forward until they are out of the way!

As soon as Partner 2 finishes their TTB or V-Ups - Partner 1 will start back again with the Snatches.  Partner 2 then gets to rest until the snatch station is open!

RX Men: 40# DB, 20#ish Ball
RX Women: 25# DB, 13-15#ish Ball

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

Score: Total Time for Both to Finish Completely!
Goal:  Under 20 Min

Each of these movements should take about a minute. Choose a variation that allows for that time window!

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 8 you end up doing 4 per side.

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.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with Bent Over Rows.

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

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also 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, or Waiter Walks.