ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): BUTTS AND GUTS - 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: MORNING COFFEE, SPINE STRENGTHENING
POST: PIGEON STRETCH, SCIATICA/PIRIFORMIS

* 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 Dumbbell Warm Up

WORKOUT

7 Rounds (For Time)
10 Alternating Single Leg Deadlifts
100 Meter Farmer Carry
10 Alternating Single Leg Deadlifts

Rest 1 minute between rounds
....

If Single Leg Deadlifts are not going to work for you:

7 Rounds (For Time)
100 Meter Farmer Carry
20 Dumbbell Deadlifts

Rest 1 Min Between Rounds

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

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

Score: Total Time (including rest)
Goal: 15-20 Minutes (including rest)

Note that the reps change between the different program versions of this workout.

Each round should be as fast as possible taking around 90 seconds to 2 min.

We encourage you to go with single leg deadlifts even if even if you need to go with a  single dumbbell or lighter weight.

For the Farmer Carries, hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

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.

Sub for farmer carry if can't leave your area - low step ups or even march in place for 60 seconds.

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 10 reps = 5 on each leg.

For regular 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!

PROGRAM B

WARM UP
Full Body Dumbbell Warm Up

WORKOUT

7 Rounds (For Time)
100 Meter Farmer Carry
10 Heavy Deadlifts

Rest 1 minute between rounds

RX Men: 165-205# Barbell / 40# DBs
RX Women: 105-145# Barbell / 25# DBs

RX+ Men: 225-255# Barbell / 50#+ DBs
RX+ Women: 155-175# Barbell / 35#+ DBs

Do a plate-hug carry if you don't have DBs

Score: Total Time (including rest)
Goal: 15-20 Minutes (including rest)

Note that the reps change between the different program versions of this workout.

Each round should be as fast as possible taking around 90 seconds to 2 min. The farmer carry distance should be around 1 min.

Choose weight that you think you might be able to do unbroken but aren't sure. If form breaks - lower the weight during the rest. If it feels too easy after 3 rounds - raise the weight during 1 min rest.

For the Farmer Carries, hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

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.

Sub for farmer carry if can't leave your area - low step ups or even march in place for 60 seconds.

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.

PROGRAM C

WARM UP
Full Body Dumbbell Warm Up

WORKOUT

7 Rounds (For Time)
100 Meter Farmer or Bear Hug Carry
10-15 Sandbag Over Shoulder

Rest 1 Min Between Rounds

Idea Sandbag Loading:
For this one - if you have a heavy bag -use it and choose reps that will take you about 45 seconds to complete all of them.

Or our usual:
Men: 50-70#
Women: 25-45#

Score: Total Time (including rest)
Goal: 15-20 Minutes (including rest)

Note that the reps change between the different program versions of this workout.

Each round should be as fast as possible taking around 90 seconds to 2 min.

For the bear hug walk, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall. We recommend a Gable grip. Cup your hands like you are making two letter 'C's and hold them together. Draw your elbows back alongside your ribcage to keep the bag close to your body. Or grip your wrist with the opposite hand.

If unable to complete the carry in under a minute, shorten the distance or switch to DB farmer carries.

If can't leave your area - low step ups or even march in place for 1 Min. You can do this either bear hugging the bag or holding DBs at your sides.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

Choose a rep target that allows you to complete the round within the 1:30-2:00 time window per round.

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

FARMER CARRY - This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and full core breathing.

KB/DB DEADLIFT - If your 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.