ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER
POST (best after the main workout): BUTTS AND GUTS
SWAP (skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW AND/OR CHEST OPENER

* 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
Shoulder Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds
20 Supine Ring/ Bar in Rack Rows or Dumbbell Bent Over Rows
20 Dumbbell Push Press
400m Run

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

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

**Can also use the barbell options found in Program B

Score: Total Time
Goal: 20-25 Min

This is gonna be a grind! Each round should be 4-5 minutes. Push the pace on the run and shake out those arms.

For the ring row/supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. For this workout you should definitely have to break up the reps into 2-4 sets.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

If you choose bent over rows, they will likely go faster than the supine rows. So, make them challenging!

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

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.

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, or toe taps to a low target.

PROGRAM B

WARM UP
Overhead Warm Up
Running Warm Up

WORKOUT

5 Rounds
20 Supine Ring/ Bar in Rack Rows or Barbell Bent Over Rows
20 Barbell Push Press
400 Meter Run

RX Men: 75#-95#
RX Women: 55-65#

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

Score: Total Time
Goal: 20-25 Min

This is gonna be a grind! Each round should be 4-5 minutes. Push the pace on the run and shake out those arms.

For the ring row/supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. For this workout you should definitely have to break up the reps into 2-4 sets.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

If you choose bent over rows, they will likely go faster than the supine rows. So, make them challenging!

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

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.

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, or toe taps to a low target.

PROGRAM C

WARM UP
Shoulder Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds
20 Supine Ring/ Bar in Rack Rows or Dumbbell Bent Over Rows
20 Dumbbell Push Press
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

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

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

**Can also use the barbell options found in Program B

Score: Total Time
Goal: 20-25 Min

This is gonna be a grind! Each round should be 4-5 minutes. Use your legs on the bike/row.

For the ring row/supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. For this workout you should definitely have to break up the reps into 2-4 sets.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

If you choose bent over rows, they will likely go faster than the supine rows. So, make them challenging!

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

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.

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

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.