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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, HIP FLEXORS/PSOAS

* 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

8 Rounds
15 Wall Balls
8 Burpees Over Dumbbell

RX Men: 20# Wall Ball
RX Women: 14# Wall Ball

RX+ Men: 20 Wall Balls / 12 Burpees Over Dumbbell
RX+ Women: 20 Wall Balls / 12 Burpees Over Dumbbell

Only go RX+ if you can still meet the goal times!

Score: Total Time
Goal: 12-18 Minutes

Each round should take 1:30-2:15. Choose a wall ball variation you can go unbroken most of the way. Don't forget to breathe on the burpees!

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

Modify to regular burpees, or a no-push-up version.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

8 Rounds (For Time)
8 Barbell Thrusters
8 Burpees Over the Bar

RX Men: 75#
RX Women: 55#

RX+ Men: 10 Thrusters  / 10 Burpees Over the Bar
RX+ Women: 10 Thrusters / 10 Burpees Over the Bar

**Intention on RX+ is NOT to go heavier, just faster with the higher reps and light weight.

Only go RX+ if you can still meet the goal times!

Score: Total Time
Goal: 12-18 Minutes

Each round should take 1:30-2:15. Choose a load on the thrusters you can go unbroken most of the way. Note that it is only 8 reps compared to the other Program versions as the barbell will be heavier. Don't forget to breathe on the burpees!

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.

For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.

Modify to regular burpees, or a no-push-up version.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

8 Rounds
10 Sandbag Thrusters
8 Burpees Over the Sandbag

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

RX+ Men: 12 Thrusters  / 10 Burpees Over the Sandbag
RX+ Women: 12 Thrusters / 10 Burpees Over the Sandbag

Only go RX+ if you can still meet the goal times!

Score: Total Time
Goal: 12-18 Minutes

Each round should take 1:30-2:15. Choose a load on the thrusters you can go unbroken most of the way. Note that it is 10 reps compared to the other Program versions. Depending on the weight of your sandbag, you may reduce the reps to 8 or increase them to 15 to hit the goal window. Don't forget to breathe on the burpees!

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.

You can also do a side-to-side version of the sandbag thruster. The bag starts on one shoulder. Once you extend your arms all the way at the top, lower the bag down on to the opposite shoulder for the next rep.

For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

Modify to regular burpees, or a no-push-up version.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

GOBLET SQUATS + PRESS - 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.