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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | POSTERIOR CHAIN RELEASE
POST: DECOMPRESSION SEQUENCE AND 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
Running Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
Run 200 Meters
5 Devil Press
10 Alternating Dumbbell Step Ups

RX Men: 40# DBs
RX Women: 25# DBs

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

Score: Total Time
Goal: Under 20 Min

You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements!

You could also do the Devil Presses and Step Ups with your sandbag for this version!

For the 200m run, shoot for less than a minute.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min low step ups, Mtn Climbers or toe taps to a low target. We aren't suggesting a jump rope sub on this one because you did them yesterday!

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!

Each step up counts as one rep so you will do 5 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

PROGRAM B

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

WORKOUT

8 Rounds
Run 200 Meters
5 Burpees
5 Power Snatch
10 Alternating Front Rack Step Ups

RX Men: 75#
RX Women: 55#

Box Height: 22-24" Men
18-20" Women

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

Score: Total Time
Goal: Under 20 Min

You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions!

For the 200m run, shoot for less than a minute.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min low step ups, Mtn Climbers or toe taps to a low target.

Burpees start standing.  Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the power snatch the bar will start on the ground.  Heels are roughly shoulder hip width apart.  Grip is wide and arms are long and straight.  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.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

For the front rack step ups keep the bar on the front of the shoulders with the belly tight and elbows up.

Step your whole foot onto the box.  Drive through the heel of the box planted foot and step your other foot on to the box.  Keep your belly tight and chest up. Stand all the way up on the box. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down!

Switch to lunges as another sub option!

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
5 Devil Press
10 Alternating Dumbbell Step Ups

RX Men: 40# DBs
RX Women: 25# DBs

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

Score: Total Time
Goal: Under 20 Min

You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements!

You could also do the Devil Presses and Step Ups with your sandbag for this version!

For the bike/row, shoot for less than a minute.  Shorten the distance/calories as needed to fit the time window.

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!

Each step up counts as one rep so you will do 10 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up


WORKOUT

In Teams of 2 Complete:
8 Rounds
Partner 1: Run 200 Meters
Partner 2: 5 Devil Press + 10 Alternating Dumbbell Step Ups
Once both have completed their portion - SWITCH!

Keep going back and forth until both partners have done ALL of it for 8 rounds.

RX Men: 40# DBs
RX Women: 25# DBs

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

Score: Total Time
Goal: Under 20 Min

You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements!

So, this is basically the same version at program A but you gotta keep up with your partner so they aren't waiting on you to finish your portion!

You could also do the Devil Presses and Step Ups with your sandbag for this version!

For the 200m run, shoot for less than a minute.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes low step ups, Mtn Climbers or toe taps to a low target until your partner finishes their work. We aren't suggesting a jump rope sub on this one because you did them yesterday!

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!

Each step up counts as one rep so you will do 10 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

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.

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, or Ball Slams so that you can keep moving and keep the heart rate up!

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