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: HIPS OR COOL DOWN FLOW

* 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
Squat Warm Up
Overhead Warm Up

WORKOUT

Every Other Min for 7 Rounds (14 Min):
10 Dumbbell Deadlifts
20 Wall Balls (Goal is for these to be UNBROKEN)

So...

When the clock starts you do 10 Dumbbell Deadlifts and go right into your set of 20 wall balls. The goal for these is to keep them UNBROKEN and to complete ALL work (deadlifts and wall balls) around 1 Min. Min 2 = REST.

Only rounds where you complete all work (deadlifts and wall balls) in under 1:15 will count toward your score.

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX+ Men: 50# DBs+ / 25 Wall Balls each time.
RX+ Women: 35# DBs+ / 25 Wall Balls each time

Ball Weight/Target Height:
Men: 18-22# Ball with ideally a 10' target
Women: 13-15# Ball with ideally a 9' target

Score: Total Rounds Completed with Unbroken Wall Balls and under 1:15!! (0-7)

Transitions will have to be quick in order to keep under 1:15. You definitely want at least 30 seconds to rest between each work interval!

Even if you have to break the wall balls or go over 1:15 - still do all of the work! Just don't count those rounds toward your score.

If you cannot complete a round in under 1:30 - or can't get the wall balls in 2 sets or less - lower the wall ball reps.

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
Squat Warm Up
Overhead Warm Up

WORKOUT

Every Other Min for 7 Rounds (14 Min):
5 Heavy Deadlifts
20 Wall Balls

When the clock starts you do 5 Heavy Deadlifts and go right into your set of 20 wall balls. The goal for these is to keep them UNBROKEN and to complete ALL work (deadlifts and wall balls) around 1 min. Min 2 = REST.

Rounds will only count toward your score if wall balls are unbroken and all work is completed under 1:15.

Suggested weight RANGE:
Men: 155-315#
Women: 105-185#

Ball Weight/Target Height:
Men: 18-22# Ball with ideally a 10' target
Women: 13-15# Ball with ideally a 9' target

RX+ Men/Women: 25 Wall Balls Per Round

2 Scores.

Score 1: Weight you use for your deadlifts
Goal: Heavy but unbroken sets of 5 (with good form and technique of course)

Score 2: Total Rounds where you completed all work (deadlifts and wall balls) unbroken and in under 1:15. (0-7)

Transitions will have to be quick in order to keep under 1:15. You definitely want at least 30 seconds to rest between each work interval!

If you cannot complete a round in under 1:30 - or can't get the wall balls in 2 sets or less - lower the wall ball reps.

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
Squat Warm Up
Overhead Warm Up
Barbell Clean Warm Up

WORKOUT

Every Other Min for 7 Rounds (14 Min):
5-10 Sandbag Over Shoulder
20 Wall Balls

When the clock starts you do 5-7 sandbag over shoulder and go right into your set of 20 wall balls. The goal for these is to keep them UNBROKEN and to complete ALL work (over the shoulder and wall balls) around 1 Min. Min 2 = REST.

Only rounds where you complete all work under 1:15 will count toward your score!

Suggested Sandbag Loading Range:
Men: 50-120#
Women: 25-85#

Put sandbag weight and reps per round in comments.

Ball Weight/Target Height:
Men: 18-22# Ball with ideally a 10' target
Women: 13-15# Ball with ideally a 9' target

RX+ Men/Women: 25 Wall Balls per Round

Score: Total Rounds Completed with Unbroken Wall Balls and under 1:15!! ( 0-7)

Base number of over shoulder reps on how many you can do in 20-25 seconds with your bag.

Even if you have to break the wall balls or go over 1:15 - still do all of the work! Just don't count those rounds toward your score.

If you cannot complete a round in under 1:30 - or can't get the wall balls in 2 sets or less - lower the wall ball reps.

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.

You could do a sandbag thruster too, but OUCH (keep it at 15 reps).

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 it’s 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 BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

AIR SQUAT - 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.