ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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: WARM UP FLOW, PIGEON STRETCH
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
Squat Warm Up
Box Jump Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

This workout has 3 parts:

1 Round
20 Devil Press
40 Box Jumps
60 Air Squats

Rest 1 Min

2 Rounds
10 Devil Press
20 Box Jumps
30 Air Squats

Rest 1 Min

4 Rounds
5 Devil Press
10 Box Jumps
15 Air Squats

RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box

RX+ Men / Women: Go FASTER

You can go heavier too if you want to...but we don't really think it's necessary for this one.

Score: TOTAL Time including Rest!

Goal: 18-26 Min

If the first round takes more than 8 minutes, modify something. Each part has the same number of reps but there is more transition time in parts 2 and 3. Each section should take about 6-8 minutes.

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 the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

Modify by setting up a target behind you with which you can make contact in the bottom of the squat.

PROGRAM B

WARM UP
Squat Warm Up
Box Jump Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

This workout has 3 parts:

1 Round
40 Plate Burpees
40 Box Jumps
60 Air Squats

Rest 1 Min

2 Rounds
20 Plate Burpees
20 Box Jumps
30 Air Squats

Rest 1 Min

4 Rounds
10 Plate Burpees
10 Box Jumps
15 Air Squats

RX Men: 45# Plate / 22-24" Box
RX Women: 25# Plate  / 18-20" Box

RX+ Men / Women: Go FASTER

Score: TOTAL Time including Rest!

Goal: 18-26 Min

If the first round takes more than 8 minutes, modify something. Each part has the same number of reps but there is more transition time in parts 2 and 3. Each section should take about 6-8 minutes.

Note that the reps are different in this version.

The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

Modify by setting up a target behind you with which you can make contact in the bottom of the squat.

PROGRAM C

WARM UP
Squat Warm Up
Box Jump Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

This workout has 3 parts:

1 Round
20 Sandbag Burpee
40 Box Jumps
60 Air Squats

Rest 1 Min

2 Rounds
10 Sandbag Burpee
20 Box Jumps
30 Air Squats

Rest 1 Min

4 Rounds
5 Sandbag Burpee
10 Box Jumps
15 Air Squats

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

Box Height Suggestion:
Men: 22-24"
Women: 18-20"

RX+ Men / Women: Go FASTER

Score: TOTAL Time including Rest!

Goal: 18-26 Min

If the first round takes more than 8 minutes, modify something. Each part has the same number of reps but there is more transition time in parts 2 and 3. Each section should take about 6-8 minutes.

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 box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

Modify by setting up a target behind you with which you can make contact in the bottom of the squat.

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!

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.

SQUATS - 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.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!