ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE AND PIGEON STRETCH
POST: POSTERIOR CHAIN RELEASE OR SCIATICA/PIRIFORMIS STRETCH

* 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

5 Rounds
30 Dumbbell Hop Overs
20 Unweighted Alternating Lunges
15 Dumbbell Deadlifts

RX Men: 40-50#DBs
RX Women: 25-35# DBs

RX+ Men/Women: Switch to 12 Reps of Alternating Single Leg Deadlifts (6 per side)

Score: Total Time
Goal: Under 12 Min

These rounds are likely to go pretty fast. So today might be a good day to try out the RX+ Single Leg Deadlifts if you haven't messed with those a lot!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

For the deadlifts the DBs will start on the ground.  Feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the DBs drive your heels into the ground and lift your chest.  Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight.  Keep those heels down.  Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control.  Only one head of each dumbbell needs to touch at the bottom!

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

5 Rounds
30 Dumbbell Hop Overs
20 Unweighted Alternating Lunges
10 Barbell Deadlifts

RX Men: 155-185#
RX Women: 105-125#

RX+ Men: 205-245#
RX+ Women: 135 - 165#

**If you are a super beast and go heavier for sets of 10 unbroken - go for it!

Score: Total Time
Goal: Under 12 Min

The idea here is go go pretty fast through the hop overs and the lunges. But, the deadlifts should be heavy enough that you need to take a pause and dial in that set up position but still get all 10 reps unbroken!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

If you don't have a dumbbell, you can hop over anything that is roughly around the same height!

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

5 Rounds
30 Dumbbell Hop Overs
20 Unweighted Alternating Lunges
10 Sandbag Over Shoulder

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

**These are our typical suggested weights for sandbag workouts - but this one would also work totally fine with a heavier bag.  Men up to 100#+ and Women up to 80#+ could even be fun.  Lower the number if needed.

Score: Total Time
Goal: Under 12 Min

The idea here is to get through the hop overs and lunges pretty fast but really have to dig deep on the Sandbag Over the Shoulders. You may want to make you bag a bit heavier if possible or you could also increase the reps to 12 or even 15 for lighter bags.

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

If you don't have a dumbbell, you can hop over anything that is roughly around the same height, or use your sandbag!

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

HOP/SKIP OVERS - If you notice any symptoms of pelvic floor dysfunction during this movement like leaking pee, heaviness in the pelvis, cramping, lower back pain, etc. start with modifying your breath (exhale as you land or as your take off), your posture (stand more upright so that your shoulders are over your hips), and where you're holding tension (squeezing glutes, sucking belly in, shrugging shoulders). Then try adjusting the height of your jump/hop. You can also adjust the number of reps to something more manageable and so that you do not experience symptoms. Lastly, you can always modify to skip overs, step ups, KB Swings, taps, bike, row, sled push/pull.

ALT LUNGE - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

KB/DB DEADLIFT - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.