ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: QUADS/IT BAND, 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
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Every 2 Min for 10 Min
(5 Total Rounds)
Run 200 Meters
15 Push Ups

After 10 Min / 5 Rounds
Rest 2 Min

Then

Every 2 Min for 10 Min
(5 Total Rounds)
10 Burpees
10 Pull Ups

No weight needed

RX+ Men/Women: Make the push ups a deficit  push up (3-6") in part 1. In Part 2 go 15 reps for both burpees and pull ups.

Score: Don't worry too much about it for this one as it's for completion. If you finish all 10 rounds (5 rounds in each part) - your score is 10 rounds.

If you take a round off - or don't make it in the timeframe - don't count that round.

Put exactly how many reps you did and any modifications in comments.

Goal: Make all 10 rounds challenging but where you are getting 15 or so seconds rest each time.

Aim for 1:30-1:45 each round. If you are way faster than that, increase the difficulty. Remember the 2 minute rest, so the second part starts at 12:00.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

If you don't have a way to do deficit push ups but want to challenge yourself, change them to a push up + tap + tap.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Every 2 Min for 10 Min
(5 Total Rounds)
Run 200 Meters
10 Handstand Push Ups

After 10 Min / 5 Rounds
Rest 2 Min

Then

Every 2 Min for 10 Min
(5 Total Rounds)
10 Burpees
4 Bar or Ring Muscle Ups

No weight needed

RX+ Men/Women: Go to 15 handstand push ups. In Part 2 go 15 reps burpees and 6 reps muscle ups.

Score: Don't worry too much about it for this one as it's for completion. If you finish all 10 rounds (5 rounds in each part) - your score is 10 rounds.

If you take a round off - or don't make it in the timeframe - don't count that round.

Put exactly how many reps you did and any modifications in comments.

Goal: Make all 10 rounds challenging but where you are getting 15 or so seconds rest each time.

Aim for 1:30-1:45 each round. If you are way faster than that, increase the difficulty. Remember the 2 minute rest, so the second part starts at 12:00.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip. Whatever version you choose should take around 45 seconds.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Every 2 Min for 10 Min
(5 Total Rounds)
Row 250
or
Bike 15 Cal Men / 11 Cal Women
15 Push Ups

After 10 Min / 5 Rounds
Rest 2 Min

Then

Every 2 Min for 10 Min
(5 Total Rounds)
10 Burpees
10 Pull Ups

No weight needed

RX+ Men/Women: Make the push ups a deficit push up (3-6") in part 1. In Part 2 go 15 reps for both burpees and pull ups.

Score: Don't worry too much about it for this one as it's for completion. If you finish all 10 rounds (5 rounds in each part) - your score is 10 rounds.

If you take a round off - or don't make it in the timeframe - don't count that round.

Put exactly how many reps you did and any modifications in comments.

Goal: Make all 10 rounds challenging but where you are getting 15 or so seconds rest each time.

Aim for 1:30-1:45 each round. If you are way faster than that, increase the difficulty. Remember the 2 minute rest, so the second part starts at 12:00.

For the bike/row, you're working with a minute or less. Shorten the calories/distance as needed to fit the time window.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

If you don't have a way to do deficit push ups but want to challenge yourself, change them to a push up + tap + tap.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.