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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: DECOMPRESSION SEQUENCE OR 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
Pull Up Warm Up
Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

3 Rounds (For Time)
12 Dumbbell Power Clean
12 Pull Up
8 Dumbbell Power Clean
8 Pull Up
Run 400 Meters

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs+ / Increase
Pull Ups to 18 and 12
RX+ Women: 35# DBs+ / Increase
Pull Ups to 18/12

Strict Pull Up Option:
First Set each Round: 6-8 Reps
Second Set each Round: 4-6 Reps

Score: Total Time (Including Rest)
Goal: 15-21 Min

This is a lot of pulling, which means it is going to get grippy and you want to make sure to keep your lats fired up aka broad chest!

Each round should take 4-6 minutes not including the rest. Keep a good pace on the run!

DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

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.

PROGRAM B

WARM UP
Pull Up Warm Up
Running Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds (For Time)
12 Barbell Power Clean
12 Pull Up
8 Barbell Power Clean
8 Pull Up
Run 400 Meters

Rest 1 Min Between Rounds

RX Men: 95-115
RX Women: 65-75

RX+ Men: 135-155 / Increase
Pull Ups to 18 and 12
RX+ Women: 85-105 / Increase
Pull Ups to 18/12

Strict Pull Up Option:
First Set each Round: 6-8 Reps
Second Set each Round: 4-6 Reps

Score: Total Time (Including Rest)
Goal: 15-21 Min

This is a lot of pulling, which means it is going to get grippy and you want to make sure to keep your lats fired up aka broad chest!

Each round should take 4-6 minutes not including the rest. Keep a good pace on the run!

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

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.

PROGRAM C

WARM UP
Pull Up Warm Up
Running Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds (For Time)
12 Power Clean
12 Pull Up
8  Power Clean
8 Pull Up
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

Rest 1 Min Between Rounds

RX Men: 95-115
RX Women: 65-75

RX+ Men: 135-155# / Increase
Pull Ups to 18 and 12
RX+ Women: 85-105# / Increase
Pull Ups to 18/12

Can also be done with Dumbbell Options from Program A

Strict Pull Up Option:
First Set each Round: 6-8 Reps
Second Set each Round: 4-6 Reps

Score: Total Time (Including Rest)
Goal: 15-21 Min

This is a lot of pulling, which means it is going to get grippy and you want to make sure to keep your lats fired up aka broad chest!

Each round should take 4-6 minutes not including the rest. Keep a good pace on the bike/row!

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

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

POWER CLEAN - You could also try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

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 it’s 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.