ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER - OLY
POST (best after the main workout): BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

* 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

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
20 Push Up + Dumbbell Drag
30 Alternating  Dumbbell Step Ups

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-7 Rounds

To get within the goal range, we want 2:30-4:00 rounds. Choose a version of the push up and drag that you can complete in under 2 minutes each time. Same with the step ups. Short breaks will help save your grip!

For the push up and dumbbell drag you will start in a plank position with a single DB just outside your right hand. First, do a push up, then with your left hand reach under and across and drag the DB to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the DB back to the right side of your body.

One push up + one drag = 1 rep.

For the step ups you will hold a dumbbell in each hand. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! If you need to do a lower step up - that is great too!

Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side.

Modify by switching to lunges or if your legs are wrecked from yesterday, switch to single leg alternating deadlifts or even 2-leg DB deadlifts.

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
20 Push Ups
20 Bent Over Rows
30 Back Rack Step Ups

RX Men: 75#
RX  Women: 55#

RX+ Men: 95#+
RX + Women: 65#+

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5-8 Rounds

To get within the goal range, we want 2:15-3:30 rounds. Choose a version of the push up that you can complete at least 5 reps each time with a very short break in between. Bent over rows will fatigue quickly, choose a load you can do at least 10 at a time in the first few rounds. Step ups should take less than 2 minutes, reduce the height then the load if you need to.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

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!

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. But, go with what feels comfortable and allows you to keep your chest up.

Otherwise, lower the height of the box or switch to lunges.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 30 you end up doing 15 per side.

If you have nothing to step onto, switch to lunges. Or, if your legs are wrecked from yesterday, switch to deadlifts!

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
20 Push Up + Sandbag Drag
30 Alternating Sandbag Step Ups

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

No RX+ on this version.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-7 Rounds

To get within the goal range, we want 2:30-4:00 rounds. Choose a version of the push up and drag that you can complete in under 2 minutes each time. Same with the step ups. Short breaks will help save your grip!

For the push up and lateral drag, start in a plank position with your bag just outside your right hand. Do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position.

One push up + one drag = 1 rep.

For the step ups you will have the sandbag on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! You will place your WHOLE foot on the box. Use a lower box if you need to! Making sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 30 you end up doing 15 per side.

You can switch to lunges if you prefer or if you don't have anything to step onto. Another option if your legs are wrecked from yesterday is alternating single leg sandbag deadlifts or even plain old double leg deads!

TEAM VERSION

WARM UP
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete:
24 Min AMRAP (As Many Rounds and Reps as Possible in 24 Min)
10 There and Back - Partner Pass Push Up + Dumbbell Drags (see description)
50 Alternating  Dumbbell Step Ups (shared reps)

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds+

To get within the goal range, we want 6:00 rounds or less. Choose a version of the push up and drag that you can complete in under 3 minutes each time. Same with the step ups. Break up the step ups however you want.

The partner push up + drag is with a single dumbbell they will be shoulder to shoulder. Partner 1  would  start with the dumbbell to his/her right. They will do a push up and drag and bring the dumbbell to their left (their partner's right). Then partner does a push up + drag to bring it to THEIR left. Then another push up drag to bring it back to the center. Finally Partner 1 will do a final push up + drag to bring it back to where it started.

There and back = 1 rep!

They need to go there and back 10 times total. You do NOT have to do a push up when your partner does. But you must be in a plank. Each round each partner should end up doing 20 total push ups if this is done correctly.

For the step ups you will hold a dumbbell in each hand. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it!  If you need to do a lower step up - that is great too!

Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side.

Modify by switching to lunges or if your legs are wrecked from yesterday, switch to single leg alternating deadlifts or even 2-leg DB deadlifts.

PUSH UP/DB DRAG - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, you may want to modify this movement. You could skip the push up or separate them and do elevated push ups first and then modify the DB Drag to a BEAR POSE DB DRAG (See Mama Modifications Movement Library for a Demo). You could also sub Elevated Push Up+Tap+Tap

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