ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER - OLY
POST (best after the main workout): SUNS OUT GUNS OUT - 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, COUCH STRETCH
POST: QUADS/IT, CALVES/ANKLES

* 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
Box Jump Warm Up

WORKOUT

4 Rounds (For Time)
Run 400 Meters
20 Box Jump Overs
Rest 1 Min Between Rounds

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

RX+ Men/Women: Go up to 30 Box Jump Overs (only if you can still hit the goal time)

See below for run/no box subs.

Score: Slowest Round ONLY
Goal: 2:45 - 4:00

Pretty straight forward today but definitely not easy. Challenge yourself by pushing the pace on the run. Make sure you pick up your feet on the box jump overs!

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window.

If you are unable to run for space or weather reasons - you may sub 2 min of step ups on your box or 2 min of taps. Single or double unders are not the BEST option today just due to the amount of jumping already - and tomorrow's workout has double unders in it!!

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump ON find something to jump OVER!

Unable to jump?  You may do a run + step up overs.  Or a heavy Russian swing instead.

PROGRAM C

WARM UP
Running Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds (For Time)
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
20 Box Jump Overs

Rest 1 Min Between Rounds

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

RX+ Men/Women: Go up to 30 Box Jump Overs (only if you can still hit the goal time)

See below for no box subs.

Score: Slowest Round ONLY
Goal: 2:45 - 4:00

Pretty straight forward today but definitely not easy. Challenge yourself by pushing the pace on the bike/row.  Make sure you pick up your feet on the box jump overs!

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

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump ON find something to jump OVER!

Unable to jump? You may do a run + step up overs. Or a heavy Russian swing instead.

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.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

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