ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, CHEST OPENER

* 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
Dumbbell Shoulder Warm Up

WORKOUT

4 Rounds

10 Dumbbell Squat
15 Push Up
30 Wall Ball

Rest 2 Min Between Rounds

RX Men: 40# DBs - 20#ish Ball
RX Women: 25# DBs - 13-15# Ball

RX + Men: 50# DBs (increase reps to 12, 24, 40)
RX+ Women: 35# DBs (increase reps to 12, 24, 40)

**Not allowed to go RX+ for the reps unless you can keep all rounds with those reps under 4 min.

Score: Slowest Round ONLY

Goal: Under 4 Min (Can you keep all under 3:30 - or even 3:00??)

Think about the squats and push ups as a buy-in for your wall balls. Choose a load and push up variation that will get you to the wall balls by about 1:30. Your score is the slowest round so you may want to break up the wall balls early to maintain consistency for all 4 rounds.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

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
Squat Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

10 Back Squat
15 Push Up
30 Wall Ball

Rest 2 Min Between Rounds

RX Men: 95-115# Back Squat - 20#ish Ball
RX Women: 65-75# Back Squats - 13-15# Ball

RX + Men: 115-135# (increase reps to 12, 24, 40)
RX+ Women: 75-95# (increase reps to 12, 24, 40)

**Not allowed to go RX+ for the reps unless you can keep all rounds with those reps under 4 min.

Score: Slowest Round ONLY

Goal: Under 4 Min (Can you keep all under 3:30 - or even 3:00??)

Think about the back squats and push ups as a buy-in for your wall balls. Choose a load and push up variation that will get you to the wall balls by about 1:30. Your score is the slowest round so you may want to break up the wall balls early to maintain consistency for all 4 rounds.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

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
Dumbbell Shoulder Warm Up

WORKOUT

4 Rounds

10 Sandbag Back Squat
15 Push Up
30 Wall Ball (or 20 Sandbag Thrusters)

Rest 2 Min Between Rounds

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

Ball:
Men: 18-20#
Women: 13-15#

RX+ Men/Women: Increase reps to 12, 24, 40 (or 30 sandbag thrusters)

**Not allowed to go RX+ for the reps unless you can keep all rounds with those reps under 4 min.

Score: Slowest Round ONLY

Goal: Under 4 Min (Can you keep all under 3:30 - or even 3:00??)

Think about the back squats and push ups as a buy-in for your wall balls. Choose a load and push up variation that will get you to the wall balls by about 1:30. Your score is the slowest round so you may want to break up the wall balls early to maintain consistency for all 4 rounds.

The sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

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.

DB/GOBLET 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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.