ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
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: WARM UP FLOW OR DOWN DOG FLOW
POST: DECOMPRESSION SEQUENCE 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
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 2 Min for 20 Min
Run 200 Meters
Max Reps Burpees

RX+ Men/Women: Wear a weight vest.

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

Score: Burpee Reps ONLY
Goal: 100-150 Burpees (10-15 Burpees per Round)

The goal is 10-15 burpees per round, and after the run, you'll have about a minute to do them. Choose a variation on the burpee that you can hit that rep target every time.

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.

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!

You can also modify  to no jump or elevated burpees.

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Every 2 Min for 20 Min
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max Reps Burpees

RX+ Men/Women: Wear a weight vest.

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

Score: Burpee Reps ONLY
Goal: 100-150 Burpees (10-15 Burpees per Round)

The goal is 10-15 burpees per round, and after the run, you'll have about a minute to do them. Choose a variation on the burpee that you can hit that rep target every time.

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

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!

You can also modify  to no jump or elevated burpees.

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete:
AMRAP 20 Min
(As Many Reps as Possible in 20 Min)
Partner 1: Run 200 Meters
while
Partner 2: Max Reps Burpees

Then

Partner 1: Max Reps Burpees
while
Partner 2: Run 200 Meters

RX+ Men/Women: Wear a weight vest.

Score: Combined Burpee Reps ONLY
Goal: 200 Burpees+ (that's 100+ each person)

You're shooting for roughly 8-10 rounds on this one. Choose a variation on the burpee that allows you to get at least 10 reps each time your partner is out running!

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.

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!

You can also modify to no jump or elevated burpees.

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.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull