ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: SHOULDER FLOW, HAMSTRINGS

* 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
Upper Body Dumbbell Warm Up

WORKOUT

30 Push Up + Drag
Run 600 Meters
30 Push Up + Drag

Rest 2 Min

30 Alternating Dumbbell Strict Press
Run 600 Meters
30 Alternating Dumbbell Strict Press

Rest 2 Min

30 x 1/4 Get Ups (15 Right/15 Left)
Run 600 Meters
30 x 1/4 Get Ups (15 Right/15 Left)

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

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

**If needed - you may use a lighter weight for the 1/4 get ups

**See sandbag options for this version in description and on demo video.

Score: TOTAL Time

Goal: 20-26 Min

Settle in to a sustainable pace on this one and focus on quality movement.

For the push up and lateral 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 600m run, you're working with 3:00-3:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 3 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 30 reps is 15 on each arm.

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted sit-ups or toes to bar.

Mamas, the shinbox flow is a great sub for this one but check out Mama Modifications for the full list.

PROGRAM B

WARM UP
Running Warm Up
Overhead Warm Up

WORKOUT

30 Bench Press
Run 600 Meters
30 Bench Press

Rest 2 Min

30 Barbell Strict Press
Run 600 Meters
30 Barbell Strict Press

Rest 2 Min

30 x 1/4 Get Ups (15 Right/15 Left)
Run 600 Meters
30 x 1/4 Get Ups (15 Right/15 Left)

RX Men: 95-105# for Bench / 75-85# for Strict Press / 40# DB/KB for 1/4 Get Up
RX Women: 55-65# for Bench / 35-45# for Strict Press / 25# DB/KB for 1/4 Get Up

RX+ Men: 115-135# for Bench / 95-115# for Strict Press / 50# DB/KB for 1/4 Get Up
RX+ Women: 75-95# for Bench / 55-75# for Strict Press  / 35# DB/KB for 1/4 Get Up

**If needed - you may use a lighter weight for the 1/4 get ups

Score: TOTAL Time

Goal: 16-24 Min

Settle in to a sustainable pace on this one and focus on quality movement.

Bench Press - Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

For the 600m run, you're working with 3:00-3:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 3 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted sit-ups or toes to bar.

Mamas, the shinbox flow is a great sub for this one but check out Mama Modifications for the full list.

PROGRAM C

WARM UP
Running Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

30 Push Up + Drag
Row 750 Meters
OR
45 Cal Bike (Men) / 33 Cal Bike (Women)
30 Push Up + Drag

Rest 2 Min

30 Alternating Dumbbell Strict Press
Row 750 Meters
OR
45 Cal Bike (Men) / 33 Cal Bike (Women)
30 Alternating Dumbbell Strict Press

Rest 2 Min

30 x 1/4 Get Ups (15 Right/15 Left)
Row 750 Meters
OR
45 Cal Bike (Men) / 33 Cal Bike (Women)
30 x 1/4 Get Ups (15 Right/15 Left)

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

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

**Can also do this version with the barbell/sandbag options found in Program A/B.

**If needed - you may use a lighter weight for the 1/4 get ups

Score: TOTAL Time

Goal: 16-24 Min

Settle in to a sustainable pace on this one and focus on quality movement.

This would be a fun one to bust out the sandbag!

For the push up and lateral 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 bike/row, you're working with 3:00-3:30. Shorten the calories/distance as needed to fit the time window.

Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 30 reps is 15 on each arm.

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted sit-ups or toes to bar.

Mamas, the shinbox flow is a great sub for this one but check out Mama Modifications for the full list.

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.

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.

1/4 GET UPS - Focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB WindmillS (SEE MAMA MODIFICATIONS MOVEMENT LIBRARY FOR DEMOS).

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. Feel free to sub any of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate hold/march, Farmer Carry, Paloff Press, Sled Drag/Pull, Waiter Walk, Bear Crawl.