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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

* 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
Full Body Dumbbell Warm Up

WORKOUT

3 Rounds (For Time)
20 Hang Power Cleans
20 Weighted Step Ups
Run 400 Meters

RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box

RX+ Men/Women: 4 Rounds

Only allowed to do 4 Rounds IF you finish 3 Rounds in Under 14 Min.

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

Score: Total Time
Goal: 12-18 Minutes

The pace should be between 4-6 minute rounds on this one. Note that RX+ is 4 rounds and should only be attempted if first 3 rounds are completed in under 14 minutes. Going heavier is just an additional option.

Choose a load on the power cleans and step ups that you can complete at least 10 reps at a time in the first round.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. 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. You will 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 hips for the next rep.

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.

Alternate your stepping leg so you end up doing 10 on each side.

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 so 20 reps is 10 per side.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

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, Mtn Climbers or toe taps to a low target.

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds (For Time)
20 Hang Power Cleans
20 Weighted Step Ups
Run 400 Meters

RX Men: 95# / 22-24" Box
RX Women: 65#/ 18-20" Box

Step Ups may be performed as back rack step ups or holding dumbbells (one in each hand). 
Men: 40# / Women: 25#

RX+ Men/Women: 4 Rounds

Only allowed to do 4 Rounds IF you finish 3 Rounds in Under 14 Min.

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

Score: Total Time
Goal: 12-18 Minutes

The pace should be between 4-6 minute rounds on this one. Note that RX+ is 4 rounds and should only be attempted if first 3 rounds are completed in under 14 minutes. Going heavier is just an additional option.

Choose a load on the power cleans and step ups that you can complete at least 10 reps at a time in the first round.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

For the step ups you will have the barbell on your back. Choose a step height that is safe but challenging.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.

If using dumbbells, you can hold them at the shoulders or by your sides.

If stepping up isn't feeling right for any reason, try reducing the height, load or switch to lunges.

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, Mtn Climbers or toe taps to a low target.

PROGRAM C

WARM UP
Full Body Dumbbell Warm Up

WORKOUT

3 Rounds (For Time)
20 Hang Power Cleans
20 Weighted Step Ups
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box

RX+ Men/Women: 4 Rounds

Only allowed to do 4 Rounds IF you finish 3 Rounds in Under 14 Min.

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

**Power Cleans and Step Ups can also be performed with a barbell as seen in Program B.

Score: Total Time
Goal: 12-18 Minutes

The pace should be between 4-6 minute rounds on this one. Note that RX+ is 4 rounds and should only be attempted if first 3 rounds are completed in under 14 minutes. Going heavier is just an additional option.

Choose a load on the power cleans and step ups that you can complete at least 10 reps at a time in the first round.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. 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. You will 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 hips for the next rep.

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.

Alternate your stepping leg so you end up doing 10 on each side.

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 so 20 reps is 10 per side.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

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

HANG POWER CLEAN - You could also try less weight. 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.

DB 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

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.