ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
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): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: CALVES/ANKLES, COOL DOWN FLOW

* 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

Part 1:
In a 4 Min Window
Run 400 Meters
Max Reps Dumbbell Shoulder Press in Remaining Time
Rest 1 Min Before Part 2

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

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

Score: Dumbbell Shoulder Press Reps
Goal: 20-40 Reps

Quite a range for the goal reps on this one. It should be challenging enough that you'll take a break or two. Plus you'll need to have something left in your shoulders for the remaining AMRAPs. Pick something you can knock out 10 reps at a time and won't go to failure.

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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.

Part 2:
In a 4 Min Window
Run 400 Meters
Max Reps Dumbbell PUSH Press in Remaining Time
Rest 1 Min Before Part 3

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

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

Score: Dumbbell Push Press Reps
Goal: 20-40 Reps

For the push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

Part 3:
In a 4 Min Window
Run 400 Meters
Max Reps Dumbbell PUSH JERK in Remaining Time

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

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

Score: Dumbbell Push Jerk Reps
Goal: 20-40 Reps
Remember to keep the calories/distance within the 2:30 time window!

The DBs will start up  on the shoulders with the elbows in front.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the DBs.  Think of pressing the weight up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears.  Press into the DBs and keep the belly tight.  Stand completely.

When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

PROGRAM B

WARM UP
Running Warm Up
Overhead Warm Up

WORKOUT

Part 1:
In a 4 Min Window
Run 400 Meters
Max Reps Barbell Shoulder Press in Remaining Time
Rest 1 Min Before Part 2

RX Men: 75-95#
RX Women: 45-65#

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

Score: Barbell Shoulder Press Reps
Goal: 20-40 Reps

Quite a range for the goal reps on this one. It should be challenging enough that you'll take a break or two. Plus you'll need to have something left in your shoulders for the remaining AMRAPs. Pick something you can knock out 10 reps at a time and won't go to failure.

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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.

Part 2:
In a 4 Min Window
Run 400 Meters
Max Reps Barbell PUSH PRESS in Remaining Time
Rest 1 Min Before Part 3

RX Men: 75-95#
RX Women: 45-65#

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

Score: Barbell Push Press Reps
Goal: 20-40 Reps

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears.  Squeeze your butt and keep your belly tight.

Part 3:
In a 4 Min Window
Run 400 Meters
Max Reps Barbell PUSH JERK in Remaining Time

RX Men: 75-95#
RX Women: 45-65#

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

Score: Barbell Push Jerk Reps
Goal: 20-40 Reps

Remember to keep the calories/distance within the 2:30 time window!

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

PROGRAM C

WARM UP
Running Warm Up
Overhead Warm Up

WORKOUT

Part 1:
In a 4 Min Window
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Max Reps Barbell Shoulder Press in Remaining Time
Rest 1 Min Before Part 2

RX Men: 75-95#
RX Women: 45-65#

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

**Can also use dumbbell options from Program A

Score: Barbell Shoulder Press Reps
Goal: 20-40 Reps

Quite a range for the goal reps on this one. It should be challenging enough that you'll take a break or two. Plus you'll need to have something left in your shoulders for the remaining AMRAPs. Pick something you can knock out 10 reps at a time and won't go to failure.

For the bike/row, you're working with 2:00-2:30.  Shorten the calories/distance as needed to fit the time window.

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.

Part 2:
In a 4 Min Window
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Max Reps Barbell PUSH PRESS in Remaining Time
Rest 1 Min Before Part 3

RX Men: 75-95#
RX Women: 45-65#

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

**Can also use dumbbell options from Program A

Score: Barbell Push Press Reps
Goal: 20-40 Reps

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears.  Squeeze your butt and keep your belly tight.

Part 3:
In a 4 Min Window
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Max Reps Barbell PUSH JERK in Remaining Time

RX Men: 75-95#
RX Women: 45-65#

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

**Can also use dumbbell options from Program A

Score: Barbell Push Jerk Reps
Goal: 20-40 Reps

Remember to keep the calories/distance within the 2:30 time window!

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

TEAM VERSION

WARM UP
Running Warm Up
Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:
Partner 1: Run 400 Meters
While
Partner 2: Max Reps Shoulder Press

Then
Switch

Partner 1: Max Reps Shoulder Press
While
Partner 2: Run 400 Meters

When both have completed both parts.
Rest 1 Min.

Repeat this same cycle with Run/PUSH Press
Rest 1 Min

Repeat this same cycle with Run/PUSH JERK

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

RX+ Men: 50# DBs
RX+ Women:

Score #1: Total Reps Completed for all 3 parts from BOTH partners combined.
Score #2: Total Time to complete (including rest)
Goal #1: 180 Reps+
Goal #2: Under 11-16 Min

The load should be challenging enough that you'll take breaks on the shoulder to overhead movements each time. Pick something you can knock out at least 10 reps at a time and won't go to failure.

For the 400m run, shoot for 1:30-2:30.  Shorten the distance as needed to fit the time window. We don't want your partner doing shoulder presses for more than 2:30!

If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

You can also do the bike/row and/or barbell option in this version.

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 push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

The jerks will start just like the push press. For these, when you drive out of the dip, think of pressing the weight up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

Stand up all the way before bringing the DBs back to the shoulders. Bend your knees as you absorb the weight, then return to your starting position.

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.