ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
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: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: DECOMPRESSION SEQUENCE, HIPS

* 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

WORKOUT

5 Rounds

15 Dumbbell Squat
Run 400 Meters

Rest 1 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 1:45-3:00

Choose a load on the back squats you can go unbroken. The idea is to hit 15 squats in a row at a challenging but doable weight, then immediately take off on the run!

Adjust the distance on the run if you need to but keep the pace at a high level of intensity for you.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the 400m run, it should take no more than 2:20. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

5 Rounds

15 Back Squat
Run 400 Meters

Rest 1 Min Between Rounds

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135#+
RX+ Women: 85#+

Score: Slowest Round ONLY

Goal: 1:45-3:00

Choose a load on the back squats you can go unbroken. The idea is to hit 15 squats in a row at a challenging but doable weight, then immediately take off on the run!

Adjust the distance on the run if you need to but keep the pace at a high level of intensity for you.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the 400m run, it should take no more than 2:20. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

5 Rounds

15 Back Squat
Row 500 M
or
Bike 30 Cal Men / 22 Cal Women

Rest 1 Min Between Rounds

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135#+
RX+ Women: 85#+

Score: Slowest Round ONLY

Goal: 1:45-3:00

This version is going to burn!!

Make sure you push the pace on the bike/row.

Choose a load on the back squats you can go unbroken. The idea is to hit 15 squats in a row at a challenging but doable weight, then immediately take off on the bike or row!

Adjust the distance/calories if you need to but keep the pace at a high level of intensity for you.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the row/bike, it should take no more than 2:20. Shorten the distance/calories as needed to fit the time window.

DB/AIR 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.

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.