ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: COOL DOWN FLOW, LOWER BACK SEQUENCE

* 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

3 Rounds (For Time)
14 Dumbbell Deadlifts
21 Wall Balls

Then Rest 1 Min

3 Rounds
10 Dumbbell Deadlifts
15 Wall Balls

Then Rest 1 Min

3 Rounds
6 Dumbbell Deadlifts
9 Wall Balls

You'll do ALL 3 rounds of 14 Deadlifts and 21 Wall Balls, then 1 Min Rest. Next, ALL 3 rounds of 10 Deadlifts and 15 Wall Balls, then 1 Min Rest. Finally, ALL 3 rounds of 6 Deadlifts and 9 Wall Balls, finishing with 1 Min Rest.

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

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

Score: Total Time
Goal: 12-18 Min

Pick a weight on the deadlifts that you can pretty much go unbroken. If you choose to break up the wall balls, don't walk away from the med ball! The first 3 rounds should take 5-7 minutes. Any longer than that and you might want to modify something in the remaining sections.

For the 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!

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.

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

3 Rounds (For Time)
7 Deadlifts
21 Wall Balls

Then Rest 1 Min

3 Rounds
5 Deadlifts
15 Wall Balls

Then Rest 1 Min

3 Rounds
3 Deadlifts
9 Wall Balls

You'll do ALL 3 rounds of 7 Deadlifts and 21 Wall Balls, then 1 Min Rest. Next, ALL 3 rounds of 5 Deadlifts and 15 Wall Balls, then 1 Min Rest. Finally, ALL 3 rounds of 3 Deadlifts and 9 Wall Balls, finishing with 1 Min Rest.

RX Men: 155-205# Barbell
RX Women: 105-135# Barbell

RX+ Men: 225-275#+ Barbell
RX+ Women: 155-185#+ Barbell

Deadlift should be heavy but unbroken

Score: Total Time
Goal: 12-18 Min

Pick a weight on the deadlifts that you can pretty much go unbroken. If you choose to break up the wall balls, don't walk away from the med ball! The first 3 rounds should take 5-7 minutes. Any longer than that and you might want to modify something in the remaining sections.

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.

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.

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

3 Rounds (For Time)
7-12 Sandbag Over Shoulder
21 Wall Balls

Then Rest 1 Min

3 Rounds
5-10 Sandbag Over Shoulder
15 Wall Balls

Then Rest 1 Min

3 Rounds
3-6 Sandbag Over Shoulder
9 Wall Balls

If you have a heavier sandbag or d-ball for this one - use that and do the lower reps. If not - use your regular sandbag with the higher rep count.

Score: Total Time
Goal: 12-18 Min

Pick a rep count on the sandbag over the shoulder that you can go right into the next rep without breaking too long.

If you choose to break up the wall balls, don't walk away from the med ball! The first 3 rounds should take 5-7 minutes. Any longer than that and you might want to modify something in the remaining sections.

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!!!

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.

TEAM VERSION

WARM UP
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete:
6 Rounds
10 Deadlifts (each) (Synchronized)
40 Wall Balls (one person works at a time)

No Rest between rounds

RX Men:155-205# Barbell
RX Women: 105-135# Barbell

RX+ Men: 225-275#+ Barbell
RX+ Women: 155-185#+ Barbell

May also do sandbag over the shoulder (10 reps per round each - synchro if possible)
Or
Dumbbell Deadlifts 20 Reps (each) per round (synchronized) See Prog A for loading.

Score: Total Time
Goal: 12-18 Min

Pick a weight on the deadlifts that you can pretty much go unbroken. Divide the wall balls into small enough sets that don't lose steam in the later rounds.

The first 3 rounds should take 5-7 minutes. Any longer than that and you might want to modify something in the remaining sections.

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.

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.

KB/DB DEADLIFT - If you’re 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.

WALL BALLS - 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.