ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
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, QUADS/IT BAND
POST: HAMSTRINGS, 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
Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
15 Power Cleans
Run 400 Meters
15 Supine Rows/7-10 Strict Pull Ups

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

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

**If getting more than 1 min rest - option to take reps to 20 and 20.

**If getting less than 30 seconds rest - keep reps the same and shorten the run - OR - lower reps to 10-12 each

**If you need to do bent over rows switch to hang power cleans

Score: Fastest Round ONLY
Goal: Around 4:00 or Less

If you are flying through the power cleans with the dumbbells you have, you can up the reps to 20.

Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure.

If you are doing strict pull ups, they should take :45-1 min max to complete.

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 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, or toe taps to a low target.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can can also do ring/TRX rows. If you need to do bent over rows, switch to hang power cleans.

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
15 Barbell Power Cleans
Run 400 Meters
15 Supine Rows/7-10 Strict Pull Ups

RX Men: 95#
RX Women: 65#

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

**If getting less than 30 seconds rest - keep reps the same and shorten the run - OR - lower reps to 10-12 each

**If need to do bent over rows switch to hang power cleans

Score: Fastest Round ONLY
Goal: Around 4:00 or Less

You should be able to go unbroken or pretty close to it on the power cleans.

Make sure you push it on the run!

Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure.

If you are doing strict pull ups, they should take :45-1 min max to complete.

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 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, or toe taps to a low target.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can can also do ring/TRX rows. If you need to do bent over rows, switch to hang power cleans.

PROGRAM C

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
15 Barbell Power Cleans
Row 500 Meters
OR
Bike 30 Cal (Men) / 22 Cal (Women)
15 Supine Rows/7-10 Strict Pull Ups

RX Men: 95#
RX Women: 65#

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

**Can also do this version with Dumbbell Options from Program A.

**If getting less than 30 seconds rest - keep reps the same and shorten the run - OR - lower reps to 10-12 each

**If need to do bent over rows switch to hang power cleans

Score: Fastest Round ONLY
Goal: Around 4:00 or Less

You should be able to go unbroken or pretty close to it on the power cleans.

If you choose the row version, be mindful of the amount of pulling in this workout. Keep your belly braced and focus on controlled movement.

Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure.

If you are doing strict pull ups, they should take :45-1 min max to complete.

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

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can can also do ring/TRX rows. If you need to do bent over rows, switch to hang power cleans.

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.

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, 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.