ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, 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
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

100 Alternating Weighted Step Ups
50 Push Up + Renegade Rows

Every Min on the Min:
10 Dumbbell Hop Overs

RX Men: 40#DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

**It is probably pretty unnecessary to go RX+ weight for most of us today. You don't need to be a hero. If anything - scale as needed guys!

Score: Total Time

Goal: 15-22 Min

You don't have to do hop overs in the first minute. At 0:00 start with the step ups. At 1:00 and every minute following, you'll do the hop overs. Make sure that you are hopping with both feet. You can hop laterally or object facing.

Set yourself up to get 10-12 step ups per minute and 6-10 renegade rows per minute.

For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Pull Up Warm Up

WORKOUT

100 Alternating Weighted Step Ups
50 Deficit Push Ups
50 Supine Rows/Strict Pull Ups

Every Min on the Min:
10 Dumbbell/Barbell Hop Overs

RX Men: 75-95# (for the step ups)
RX Women: 55-65# (for the step ups)

**May also use dumbbells or sandbag for the step ups

RX+ Men/Women: Increase Push Up and Supine Row/Pull Up Reps to 75 Each

Score: Total Time

Goal: 15-22 Min

If you don't have a bar to pull up on, change the push ups to deficit push up + taps. We don't recommend bent over rows as a sub today.

You don't have to do hop overs in the first minute. Make sure that you are hopping with both feet. You can hop laterally or object facing.

Set yourself up for 10-12 step ups a minute and 12-15 reps a minute for the other movements.

For the step ups you can have the barbell on your back or front rack. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.

For the deficit push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.

Hands should be elevated on 25-45lb plates or DBs.

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 do regular push-ups without the deficit.

For the supine barbell row, set the bar in the rack so you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

Sandbag Version!

100 Alternating Weighted Step Ups
50 Push Up + Drag + Pull (Alternating Hands Each Rep)

Every Min on the Min:
10 Sandbag Hop Overs

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

Score: Total Time

Goal: 15-22 Min

You don't have to do hop overs in the first minute. At 0:00 start with the step ups. At 1:00 and every minute following, you'll do the hop overs. Make sure that you are hopping with both feet. You can hop laterally or object facing.

Set yourself up to be able to do 10-12 step ups per minute and 8-10 push up + drag & pulls per minute.

So for this instead of the drag across do a push up into a drag and pull. Same hand for the drag and pull. Alternate hands for each new rep. Make sure you spell that out.

For the sandbag step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way.

You could also use dumbbells, held at the shoulders.

Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for step ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.

The sandbag drag and pull starts in a plank position over your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm. Each drag (up) and pull (back) counts as 1 rep.

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat Lunge + Lunge + Air Squat, Goblet/DB Squat

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.

RENEGADE ROW - If you're straining to breathe or brace or if you're coning in the plank position or when you pull in the row, you can modify the rows to your knees or sub shoulder taps. You can also separate the movement and do all of your push ups first and then all of your bent over rows. You could also Sub a Bear Pose Dumbbell Drag!

HOP/JUMP/SKIP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.