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 - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: DECOMPRESSION SEQUENCE, HAMSTRINGS

* 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
Full Body Simple Warm Up

WORKOUT

As Far as you Can Get in 12 Min
2 Dumbbell Deadlifts
Run 100 Meters
4 Dumbbell Deadlifts
Run 100 Meters
6 Dumbbell Deadlifts
Run 100 Meters
8 Dumbbell Deadlifts
Run 100 Meters
...

Keep adding 2 deadlifts per round and get as far as possible in 12 Min.

RX Men: 40-50# DBs
RX Women: 25-45# DBs

RX + Men/Women: Alternating Single Leg Deadlifts (Keep numbers the same PER leg each round. So first round is 2 per leg, alternating. Second round is 4 per leg, alternating and so on).

Score: Total Deadlift Reps ONLY
Goal: 42-90 Reps (that's the round of 12 - the round of 16)

**If doing RX+ you will still count each rep - those scores will just reflect that you are doing double basically each time. The goal is to get AT LEAST into the round of 12 deadlifts which should be pretty doable if the runs are taking 30-40 seconds max. Choose a load that you can go unbroken for at least the first 5 rounds if not the whole way!

If you are using a lighter pair of dumbbells relative to your deadlifting ability, consider trying RX+ and challenging your balance.

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!

For the 100m run, you're working with about 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

As Far as you Can Get in 12 Min
2 Barbell Deadlifts
Run 100 Meters
4 Barbell Deadlifts
Run 100 Meters
6 Barbell Deadlifts
Run 100 Meters
8 Barbell Deadlifts
Run 100 Meters
....

Keep adding 2 Deadlifts per Round and get as FAR as you can in 12 Min.

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

RX + Men: 205# +
RX + Women: 135# +

Score: Total Deadlift Reps ONLY
Goal: 42-90 Reps (that's finishing the round of 12 - the round of 16)

**Want to throw in a sandbag instead of a bar? Swap the deadlift to a sandbag over the shoulder and use a heavier than normal bag if you've got one! Just make that note in comments!

The goal is to get AT LEAST into the round of 12 deadlifts which should be pretty doable if the runs are taking 30-40 seconds max. Choose a load that you can go unbroken for at least the first 5-6 rounds.

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.

For the 100m run, you're working with about 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

As Far as you Can Get in 12 Min
2 Barbell Deadlifts
Row 150 Meters
or
Bike 8 Cal Men / 6 Cal Women
4 Barbell Deadlifts
Row/Bike
6 Barbell Deadlifts
Row/Bike
8 Barbell Deadlifts
Row/Bike
....

Keep adding 2 Deadlifts per Round and get as FAR as you can in 12 Min.

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

RX + Men: 205# +
RX + Women: 135# +

Score: Total Deadlift Reps ONLY (cals or meters on the row/bike don't count toward total score)
Goal: 42-90 Reps (that's finishing the round of 12 - the round of 16)

**This version can be done with any of the equipment from Program A or B.

The goal is to get AT LEAST into the round of 12 deadlifts which should be pretty doable if the bike/row intervals are taking 30-40 seconds max. Choose a load that you can go unbroken for at least the first 5-6 rounds.

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.

For the bike/row, you're working with about 30 seconds. Reduce the calories/distance as needed to fit the time window.

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete:
As Far as you Can Get in 20 Min:
Partner 1:
2 Barbell Deadlifts
Run 100 Meters
Partner 2:
2 Barbell Deadlifts
Run 100 Meters
Partner 1:
4 Barbell Deadlifts
Run 100 Meters
Partner 2:
4 Barbell Deadlifts
Run 100 Meters
....

Keep adding 2 Deadlifts per Round per Person and get as FAR as you can in 12 Min.

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

RX + Men: 205# +
RX + Women: 135# +

Score: Total Deadlift Reps ONLY
Goal: 42-90 Reps (that's finishing the round of 12 - the round of 16)

**If doing RX+ you will still count each rep - those scores will just reflect that you are doing double basically each time.

**You can also do DB, Sandbag, or Bike/Row options for this one.

Go all out each time! Since you are resting while your partner works, you should be getting close to a one-to-one work-rest ratio. This will give you enough time to recover and really push when it's your turn. But, still focus on quality movement!

Choose a load that you can go unbroken for at least the first 5-6 rounds.

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.

For the 100m run, you're working with about 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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.

KB/DB DEADLIFT - If you’re 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.