ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
POST (best after the main workout): BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: LOWER BACK RELEASE, 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
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Part 1:
3 Rounds (For Time)
16 Alternating DB Step Ups
8 Push Up + Renegade Rows
100 Meter Farmer Carry

Rest 2 Min after all 3 Rounds

Part 2:
3 Rounds (For Time)
12 Dumbbell Thrusters
6 Push Up + Renegade Rows
100 Meter Farmer Carry

RX Men: 35-40# DBs
RX Women: 20-25# DBs

RX+ Men: 45-50# DBs
RX+ Women: 30-35# DBs

Step Up Height Suggestions:

Men: 20-24"
Women: 16-20"

Score: Total Time (Including the 2 min rest)
Goal: 18-25 Min

For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box.  Drive out of the heel for each rep and avoid the knee caving in.  Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges.   Each lunge counts as one rep.

1 rep of the renegade row = push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  Hands are on the dumbbells.  Go to the knees if you need to.

For the rows, stay in the plank/top of the push up.  Row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating too much.  Pull the dumbbell all the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps.

For the Farmer Carries, you will hold a dumbbell in each hand.

For 100m, it should take about a minute.  If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

If you can't get outside, accumulate 1 minute of march in place or really low step ups holding the DBs.

For the thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Part 1:
3 Rounds (For Time)
16 Alternating Front Rack Step Ups
8 Deficit Push Ups
8 Bent Over Rows
100 Meter Front Rack Carry

Rest 2 Min after all 3 Rounds

Part 2:
3 Rounds (For Time)
12 Barbell Thrusters
6 Deficit Push Ups
6 Bent Over Rows
100 Meter Front Rack Carry

RX Men: 95#
RX Women: 65#

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

Step Up Height Suggestions:
Men: 20-24"
Women: 16-20"

Score: Total Time (Including the 2 min rest)
Goal: 18-25 Min

For the barbell front rack step ups, choose a height that will not pull you forward as you step, keep your chest up, elbows high, and belly tight!

Step your whole foot onto the box.  Drive through the heel of the box planted foot and step your other foot on to the box.

Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges.   Each lunge counts as one rep.

For the push up, elevate your hands a few inches on some plates or other objects. 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.

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.

Go from the knees or elevate the hands and remove the deficit if you need to!

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 front rack carry, fingertips on the bar upper arms parallel to the ground.

If space is an issue, accumulate 1 min of marching in place or low step ups.

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Part 1:
3 Rounds (For Time)
16 Alternating Sandbag Step Ups
8 Push Up +  Lateral Drag
100 Meter Suitcase Carry (switch sides at 50 M)

Rest 2 Min after all 3 Rounds

Part 2:
3 Rounds (For Time)
12 Sandbag Thrusters
6 Push Up + Lateral Drag
100 Meter Suitcase Carry (switch sides at 50 M)

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

Step Up Height Suggestions:
Men: 20-24"
Women: 16-20"

Score: Total Time (Including the 2 min rest)
Goal: 18-25 Min

Just try to keep moving on this one!

For the sandbag step-ups, you can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way.  Facing the box, step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down, alternate legs each rep.

Nothing to step up onto? Switch to alternating sandbag lunges. Each lunge is one rep.

For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our 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 he way across a little plank side step so you can start the next pull in a good position. One push up + on drag = 1 rep.

The suitcase carry is like it sounds. Walk with the bag in one hand by your side. Switch hands at 50m.

If it is banging against your leg or otherwise uncomfortable, switch to a bear hug carry.

For space limitations, march in place or do super low step ups with the carry for 1 minute.

For the thrusters the sandbag will be on the biceps with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high.  Stand hard and fast to pop the sandbag off of the body.  Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

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

PUSH UPS - 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, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e. hands on box or bench) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March.

GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.