ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): 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: WARM UP FLOW AND CALVES/ANKLES
POST: QUADS/IT AND NECK/SHOULDER RELEIVER

* 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
Shoulder Warm Up

Workout

10 Strict Press
Run 200 Meters
20 Strict Press
Run 400 Meters
30 Strict Press
Run 800 Meters

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

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

Score: Total Time
Goal: Under 12 Min

Super simple and to the point today, but not easy!

For the strict shoulders presses, choose a load that will challenge you, like you will definitely have to break the set of 20 and 30 into multiple sets. Remember these are strict presses, so be mindful not to start using your hips to generate power!

Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the run, you're shooting for about 1 minute for the first round, 2 minutes for the 400m and 4-4:30 for the 800m.  For this one, if you want to go the distance even if it takes you beyond that time window, we say go for it!

If unable to run due to space or weather purposes - do 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target between each round and at the beginning of the workout before the 10 presses, AND at the end!

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

10 Barbell Strict Press
Run 200 Meters
20 Barbell Strict Press
Run 400 Meters
30 Barbell Strict Press
Run 800 Meters

RX Men: 85-95#
RX Women: 55-65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Time
Goal: Under 12 Min

Super simple and to the point today, but not easy!

For the strict shoulders presses, choose a load that will challenge you, like you will definitely have to break the set of 20 and 30 into multiple sets. Remember these are strict presses, so be mindful not to start using your hips to generate power!

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly.  Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

For the run, you're shooting for about 1 minute for the first round, 2 minutes for the 400m and 4-4:30 for the 800m.  For this one, if you want to go the distance even if it takes you beyond that time window, we say go for it!

If unable to run due to space or weather purposes - do 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target between each round and at the beginning of the workout before the 10 presses, AND at the end!

PROGRAM C

WARM UP
Running Warm Up
Shoulder Warm Up

Workout

10 Barbell Strict Press
Row 250 Meters
or
Bike  15 Cal Men / 11 Cal Women

20 Barbell Strict Press
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

30 Barbell Strict Press
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

RX Men: 85-95#
RX Women: 55-65#

RX+ Men: 115#+
RX+ Women: 75#+

** Can also do this version with the dumbbell options from Program A

Score: Total Time
Goal: Under 12 Min

Super simple and to the point today, but not easy!

For the strict shoulders presses, choose a load that will challenge you, like you will definitely have to break the set of 20 and 30 into multiple sets. Remember these are strict presses, so be mindful not to start using your hips to generate power!

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly.  Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

For the bike/row, you're shooting for about 1 minute for the first round, 2 minutes for the second round and 4-4:30 for the final round.

For this one, if you want to go the distance even if it takes you beyond that time window, we say go for it!

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.

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.