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
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: QUADS IT/BAND, POSTERIOR CHAIN 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
Lower Body Dumbbell Warm Up

WORKOUT

3 Rounds (For Time)
Run 600 Meters
50 Single Arm Dumbbell Squats

You will hold only one dumbbell or KB for these squats, but it will be held at the shoulder on one side. You may switch sides whenever you like.  See demo for more clarification.

RX Men: 40-50# DB/KB
RX Women: 25-35# DB/KB

RX+ Men: 70# + DB/KB
RX+ Women: 50# + DB/KB

Use a heavier than normal dumbbell if you have one - if not - don't you worry. This will still be a super potent workout.

Score: Total Time
Goal: 15-20 Min

So as stated above you will only have ONE dumbbell or kettlebell for this workout. You will hold it at one shoulder as you squat. You can switch shoulders anytime and there is no required number of reps per shoulder.

For these squats you will hold the dumbbell at the shoulder and try to allow it to rest there. Your feet should be shoulder width apart. Heels down. Tighten the belly and lift the chest. To squat you will reach the butt back and down. Drive the knees out and keep the chest up. Avoid rotating since you are unevenly weighted. Keep going until your butt is lower than your knees. NO PLOPPING. In that bottom position you should have the heels down, knees out, chest up and back flat. No rounding.

To stand you will lead with the chest, drive the knees out, and dig the heels into the ground. No fair using the opposing hand to help!

Stand all of the way up.

The run distance should take you roughly 3 min to complete. If you are a fast runner - maybe 2:40 or so. If you know you are a slow runner - maybe closer to 3:30.

If you are unable to run for space or weather reasons - you may sub any of the following (see Program C for row/bike options) - 3 Min MTN Climbers (RIP Shoulders), 3 Min low step ups or skip overs (see demo), 3 Min no push up burpees (there are burpees in tomorrow's workout though) - 3 Min skip rope (if you have those skills).

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

3 Rounds (For Time)
Run 600 Meters
50 Sandbag SHOULDER Squats

You will hold a sandbag for these squats, but it will be held at the shoulder on one side. You may switch sides whenever you like. See demo for more clarification.

Idea sandbag loading:
Men: 50-70#+
Women: 25-45#+

(See below for barbell sub)

Score: Total Time
Goal: 15-22 Min

So as stated above your sandbag will be held at one shoulder as you squat. You can switch shoulders anytime and there is no required number of reps per shoulder.

For these squats you will get the sandbag to a supported position on the shoulder. Your feet should be shoulder width apart. Heels down. Tighten the belly and lift the chest. To squat you will reach the butt back and down. Drive the knees out and keep the chest up. Avoid rotating since you are unevenly weighted. Keep going until your butt is lower than your knees. NO PLOPPING. In that bottom position you should have the heels down, knees out, chest up and back flat. No rounding.

To stand you will lead with the chest, drive the knees out, and dig the heels into the ground. No fair using the opposing hand to help!

Stand all of the way up.

If you have no dumbbell, kb or sandbag/object to use for this you MAY do back squats. Weight for that would be 65-95#+ for men and 45-65#+ for women.

The run distance should take you roughly 3 min to complete. If you are a fast runner - maybe 2:40 or so. If you know you are a slow runner - maybe closer to 3:30.

If you are unable to run for space or weather reasons - you may sub any of the following (see Program C for row/bike options) - 3 Min MTN Climbers (RIP Shoulders), 3 Min low step ups or skip overs (see demo), 3 Min no push up burpees (there are burpees in tomorrow's workout though) - 3 Min skip rope (if you have those skills).

Lots of options for this. Put what you did in comments.

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

3 Rounds (For Time)
Row 750 Meters
OR
Bike 45 Cal Men/ 33 Cal Women

50 Single Arm Dumbbell or Sandbag SHOULDER Squats

RX Men: 40-50# KB/DB / 50#ish Sandbag
RX Women: 25-35# KB/DB / 30#ish Sandbag

RX+ Men: 60#DB/KB+ / 60# Sandbag+
RX+ Women: 45# DB/KB+ / 45# Sandbag+

(For these squats sandbag or dumbbell will be held at one shoulder. You may switch whenever you would like.)

Score: Total Time
Goal: 15-22 Min

So as stated above your odd object of choice will be held at one shoulder as you squat. You can switch shoulders anytime and there is no required number of reps per shoulder.

For these squats you will get the object to somewhat of a supported position on the shoulder. Your feet should be shoulder width apart. Heels down. Tighten the belly and lift the chest. To squat you will reach the butt back and down. Drive the knees out and keep the chest up. Avoid rotating since you are unevenly weighted. Keep going until your butt is lower than your knees. NO PLOPPING. In that bottom position you should have the heels down, knees out, chest up and back flat. No rounding.

To stand you will lead with the chest, drive the knees out, and dig the heels into the ground. No fair using the opposing hand to help!

Stand all of the way up.

If you have no dumbbell, kb or sandbag/object to use for this you MAY do back squats. Weight for that would be 65-95+ for men and 45-65+ for women.

The bike/row distance should take you roughly 3 min to complete. If you are a fast - maybe 2:40 or so. If you know you are a bit slower  - maybe closer to 3:30.

Lots of options for this - put what you did in comments!

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.

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

GOBLET SQUATS OR THRUSTERS - 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.