ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
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: COOL DOWN FLOW, 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
Running Warm Up
Box Jump Warm Up
Pull Up Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
200 Meter Run
10 Pull Ups
10 Box Jump Overs

No weight needed today!

RX+ Men/Women: Go up to 15 and 15

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds

Set yourself up for 2-3 minute rounds. Keep the run to about a minute. Choose a pull up variation you can complete 10 reps in MAX 3 quick sets. Stay focused on the box jump overs.

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 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. For bent over rows, choose a load that you may have to break up into multiple sets, but not so heavy that you are using your hips. Keep them strict!

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!

For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.

You can also sub an eye-level DB/KB swing for these!

PROGRAM C

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Pull Up Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
250 Meter Row or 15 Cal Bike (Men) / 11 Cal Bike (Women)
10 Pull Ups
10 Box Jump Overs

No weight needed today!

RX+ Men/Women: Go up to 15 and 15

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds

Set yourself up for 2-3 minute rounds. Keep the row/bike to about a minute. Choose a pull up variation you can complete 10 reps in MAX 3 quick sets. Stay focused on the box jump overs.

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

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. For bent over rows, choose a load that you may have to break up into multiple sets, but not so heavy that you are using your hips. Keep them strict!

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!

For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.

You can also sub an eye-level DB/KB swing for these!

TEAM VERSION

WARM UP
Running Warm Up
Box Jump Warm Up
Pull Up Warm Up

WORKOUT

In Teams of 2 Complete:
6 Rounds
200 Meter Run (Together)

Then

Partner 1 does 10 Pull Ups
while
Partner 2 does 10 Box Jump overs
then
Partner 1 does 10 Box Jump Overs
while
Partner 2 does 10 Pull Ups

You can not move forward until your partner has completed their part! All runs are done together!

No weight needed today!

RX+ Men/Women:  Go up to 15 and 15

Score: Total Time to Complete 6 Full Rounds
Goal: 5-7 Rounds

Set yourself up for 2-3 minute rounds. Keep the run to about a minute. Choose a pull up variation you can complete 10 reps in MAX 3 quick sets. Stay focused on the box jump overs.

Remember you and your partner run together then work on opposite movements until you are both done before moving on to the next run.

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.

You can also do the bike/row option with this one.

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.

For bent over rows, choose a load that you may have to break up into multiple sets, but not so heavy that you are using your hips. Keep them strict!

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!

For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.

You can also sub an eye-level DB/KB swing for these!

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.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.