ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
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, LOWER BACK RELEASE

* 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

WORKOUT

2 Rounds

40 Dumbbell Step Up Overs
40 Burpees

Every Minute on the Minute:
12 Dumbbell Hop Overs

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

RX+ Men/Women: 60 Reps of Each Per Round

Step Over Height Suggestion:
Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 12-18 Min

You don't need to do hop overs on the first minute. Choose a load and height you can keep a pace of at least 10 reps a minute for both the step up overs and burpees the whole way.

For these step up and overs 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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all the way down to nothing if you need to!

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

PROGRAM B

WARM UP
Squat Warm Up
Box Jump Warm Up

WORKOUT

2 Rounds

40 Back Rack Step Ups
40 Burpees

Every Minute on the Minute:
12 Dumbbell Hop Overs

RX Men: 95#
RX Women: 65#

RX+ Men/Women: 60 Reps of Each Per Round

Step Up Height Suggestion:
Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 12-18 Min

You don't need to do hop overs on the first minute. Choose a load and height you can keep a pace of at least 10 reps a minute for both the step ups and burpees the whole way.

Remember on this version is it a step up and not over.

For the step ups you will have the barbell on your back. 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 40 you end up doing 20 per side.

Modify these by lowering the weight. Use an empty bar or even go unweighted if you need to.

Sub with lunges or plate hug step ups.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

If you are just working with a barbell you can do barbell hop overs, switch to a lateral skip over, or find something a bit shorter to hop over!

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

40 Sandbag Step Up Overs
40 Burpees

Every Minute on the Minute:
12 Sandbag Hop Overs

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

RX+ Men/Women: 60 Reps of Each Per Round

Step Over Height Suggestion:
Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 12-18 Min

You don't need to do hop overs on the first minute. Choose a load and height you can keep a pace of at least 10 reps a minute for both the step up overs and burpees the whole way.

For these step up and overs hold the sandbag on one shoulder. 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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

If the sandbag is super heavy, you can also switch to unweighted step up overs or lower the reps to something you can complete in 4 minutes or less.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the hop over, stand next to your sandbag and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

4 Rounds

40 Dumbbell Step Up Overs (combined)
40 Burpees (combined)
40 Dumbbell Hop Overs (each)

One person works at a time.

Except BOTH people need to do 40 dumbbell hop overs at the end of the round and can do those at the same time.

Break the Step Up Overs and Burpees however you want.

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

RX+ Men/Women: 60 Reps of Each Per Round

**Can also use sandbag or barbell options found in Program B or C if you would like!

Step Over Height Suggestion:
Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: Under 25 Min

To hit the goal, you'll need to be moving pretty fast. Remember that you get as much time to rest as you do to work on the step up overs and burpees, so jam on it when it's your turn to move.

You and your partner should be able to complete the step up overs in about 3 minutes and the burpees in around 2-2:30.

For these step up and overs 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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

DB 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

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull