ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

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
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Every 2 Min for 8 Rounds (16 Min Total)

Run 200 Meters
10 Dumbbell Push Press
Max Reps Air Squats

NO REST BETWEEN ROUNDS

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

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

This might be a fun one to wear a vest if you have one.

Score: Total AIR SQUAT REPS ONLY!!

Goal: 100-200 Reps

Set yourself up so you have around 30-40 seconds for squats each time. You'll want to complete 13-25 reps each round.

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.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

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.

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

Every 2 Min for 8 Rounds (16 Min Total)

Run 200 Meters
10 Barbell Push Press
Max Reps Air Squats

NO REST BETWEEN ROUNDS

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 115#
RX+ Women: 75#

This might be a fun one to wear a vest if you have one.

Score: Total AIR SQUAT REPS ONLY!!

Goal: 100-200 Reps

Set yourself up so you have around 30-40 seconds for squats each time. You'll want to complete 13-25 reps each round.

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.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

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.

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

Every 2 Min for 8 Rounds (16 Min Total)

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Barbell Push Press
Max Reps Air Squats

NO REST BETWEEN ROUNDS

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 115#
RX+ Women: 75#

Can also do with dumbbell options found in Program A.

This might be a fun one to wear a vest if you have one.

Score: Total AIR SQUAT REPS ONLY!!

Goal: 100-200 Reps

Set yourself up so you have around 30-40 seconds for squats each time. You'll want to complete 13-25 reps each round.

The bike version of this one is gonna hurt!

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

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

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.

TEAM VERSION

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:

16 Min AMRAP:
(As Many REPS as Possible in 16 Min)

Partner 1:
Run 200 Meters

while

Partner 2:
10 Dumbbell Push Press
Max Reps Air Squats

then

SWITCH

Patner 1:
10 Dumbbell Push Press
Max Reps Air Squats

while

Partner 2:
Run 200 Meters

ALL of that is 1 round.

NO REST BETWEEN ROUNDS

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

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

Could also do barbell option or row/bike options found in Program B/C.

This might be a fun one to wear a vest if you have one.

Score: Total AIR SQUAT REPS ONLY!!

Goal: 100-200 Reps

Set yourself up so you have around 30-40 seconds for squats each time. You'll want to complete 13-25 reps each round.

Make sure you push it on the run, don't try to game this one!

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.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

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.

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.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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.