ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HAMSTRINGS/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
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

Every 4 Min for 6 Rounds
(24 Min Total)

12 Push Up + Dumbbell Drag
18 Alternating Dumbbell Snatch
Run 200 Meters

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

RX+ Men/Women: Increase run distance to 400 Meters each time. (ouch - will you be able to make it??)

Score: Slowest Round Only

Goal: Under 3:30

Give yourself a minute or less for each movement. Break up the push + drags early to avoid going to failure. RX+ is doable but it is going to hurt!

For the push up + dumbbell drag you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 18 you end up doing 9 per side.

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, or toe taps to a low target.

PROGRAM B

WARM UP
Running Warm Up
Snatch Warm Up

WORKOUT

Every 4 Min for 6 Rounds
(24 Min Total)

12 Push Up + Dumbbell Drag
12 Power Snatch
Run 200 Meters

RX Men: 75-95# / 40-50# DB
RX Women: 55-65# / 25-35# DB

RX+ Men/Women: Increase run distance to 400 Meters each time. (ouch - will you be able to make it??)

**Want to use your sandbag with the run? Swap the drag out with a sandbag drag and the power snatch with a sandbag ground to overhead.

Score: Slowest Round Only

Goal: Under 3:30

Give yourself a minute or less for each movement. Break up the push + drags early to avoid going to failure. RX+ is doable but it is going to hurt!

For the push up + dumbbell drag you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 18 you end up doing 9 per side.

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,  or toe taps to a low target.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Total Body Dumbbell Warm Up

WORKOUT

Every 4 Min for 6 Rounds
(24 Min Total)

12 Push Up + Dumbbell Drag
18 Alternating Dumbbell Snatch
Bike 15 Cal Men / 11 Cal Women
or
Row 250 Meters

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

RX+ Men/Women: Increase row/bike distance to 500 meter row or 30 Cal bike (Men) / 22 Cal bike (women) (ouch - will you be able to make it??)

**May also do the sandbag or barbell options found in Program B with this version.

Score: Slowest Round Only

Goal: Under 3:30

Give yourself a minute or less for each movement. Break up the push + drags early to avoid going to failure. RX+ is doable but it is going to hurt!

For the push up + dumbbell drag you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 18 you end up doing 9 per side.

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

PUSH UPS + DB DRAG - 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. You could also separate the movement and complete 12 Elevated Push Ups and 12 Bear Pose Dumbbell Drags (See Mama Modifications Movement Library for DB Drag Demo).

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

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.