ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS AND 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
Total Body Dumbbell Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
4 Devil Press
8 Dumbbell Step Up Overs

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

RX+ Men/Women: Go Up to 6 Devil Press and 10 Dumbbell Step Up Overs

Step Up Height Suggestion:
Men: 22-24"
Women: 18-20"

**We don't feel it's necessary to go heavier (for RX+) for this workout, but that's up to you.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds

Shoot for 60-90 second rounds on this one. That means 30-45 seconds per movement. Choose a load and a step height that will allow you to keep moving at a constant pace and not have to take too many or too long of breaks.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

Since no Program B, you could also sub a plate, which is a burpee with your hands on a plate (touch your chest to the plate at the bottom). When you stand up from the burpee, bring the plate with you and press it overhead.

For these step up and overs 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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Use a plate hugged to your chest if you don't have dumbbells.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

Since no Program B today, you could also sub back rack step ups (not over!)

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
4 Sandbag Burpees
8 Sandbag Step Up Overs

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: RX+ Men/Women: 6 Sandbag Burpees and 10 Sandbag Step Up Overs Each Round.

Step Up Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds

Shoot for 60-90 second rounds on this one. That means 30-45 seconds per movement. Choose a load (if possible) and a step height that will allow you to keep moving at a constant pace and not have to take too many or too long of breaks.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the sandbag step-up and overs. Choose a box that is roughly 22-24"" for men and 18-20"" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down the other side. Alternate legs each rep.

Sub with a sandbag step up, lower the height, or switch to lunges.

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:
2 Rounds
40 Devil Press
80 Dumbbell Step Up Overs

One person works at a time. Break it up however you like!

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

RX+ Men/Women: Go Up to 60 Devil Press and 100 Dumbbell Step Up Overs

Step Up Height Suggestion:
Men: 22-24"
Women: 18-20"

**We don't feel it's necessary to go heavier (for RX+) for this workout, but that's up to you.

Score: Total Time
Goal: 18-25 Min

First, you and your partner switch off doing devil presses until you reached a combined 40 reps, then move on to the step up overs. Divide the work so that you aren't breaking unless your partner is working.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

"For these step up and overs 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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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