There is an 85% chance you will underestimate this workout....

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT
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, QUADS/IT BANDS
POST: HIP FLEXORS/PSOAS, 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
Squat Warm Up

WORKOUT

3 Rounds

50 Air Squats
Run 400 Meters

Rest 2 Minutes Between Rounds

RX+ Men/Women: 4 Rounds
(Only if you are able to keep first 3 rounds in the suggested goal time frame)

Unnecessary but fun option: Wear a weight vest (comment in notes if you do so)

Score: SLOWEST Round ONLY

Goal: 2:30-3:45

Yes, the goal is correct for this one! The idea is to go all out.

The squats should take 1:00-1:30ish. The run should take 1:30-2:15.

Ideally, are squatting as fast as you can with good form. Then take off on that run and push it hard. You should have a bit of Bambi legs for the first 100m after the squats!

If you are pushing your personal intensity threshold and the squats are going to take longer than 1:30 or so, lower the reps.

Similarly with the run, we want high intensity for a short amount of time. So if 400m is too far to maintain a high level of exertion, shorten the distance to something you can really push for 90 seconds or 2 minutes!

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.

For the 400m run, you're working with 1:30-2:15. 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
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds

50 Air Squats
Row 500 Meters
or
30 Cal Bike (Men) / 22 Cal Bike (Women)

Rest 2 Minutes Between Rounds

RX+ Men/Women: 4 Rounds
(Only if you are able to keep first 3 rounds in the suggested goal time frame)

Unnecessary but fun option: Wear a weight vest (comment in notes if you do so)

Score: SLOWEST Round ONLY

Goal: 2:30-4:00

Yes, the goal is correct for this one! The idea is to go all out.

The squats should take 1:00-1:30ish. The run should take 1:30-2:15.

Ideally, are squatting as fast as you can with good form. Then take off on the Bike/Row and push it hard. You should have a bit of lead in the legs for the first 20-30 seconds after the squats!

If you are pushing your personal intensity threshold and the squats are going to take longer than 1:30 or so, lower the reps.

Similarly with the bike/row, we want high intensity for a short amount of time. So if 30/22 cal or 500m is too far to maintain a high level of exertion, shorten the distance/calories to something you can really push for 90 seconds or 2 minutes!

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.

For the row/bike, you're working with 1:30-2:15. Shorten the distance/calories as needed to fit the time window.

TEAM VERSION

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

In Teams of 2 Complete:

3 Rounds

Partner 1: Run 400 Meters

while

Partner 2: Max Air Squats

When Partner 1 Returns

Partner 1: Max Air Squats

while

Partner 2: Run 400 Meters

After BOTH have completed 1 Run and 1 Set of Max Squats - REST 2 Min

RX+ Men/Women: 4 Rounds

Unnecessary but fun option: Wear a weight vest (comment in notes if you do so)

Score: Total Reps from BOTH Partners - ALL 3 ROUNDS

Goal: 300-400 Reps

Depending on how fast your partner is, you'll be air squatting for 1:30-2:15. Your goal is to get 50-65 air squats in that time.

Ideally, are squatting as fast as you can with good form. Then take off on that run and push it hard. You should have a bit of Bambi legs for the first 100m after the squats!

Similarly with the run, we want high intensity for a short amount of time. So if 400m is too far to maintain a high level of exertion, shorten the distance to something you can really push for 90 seconds or 2 minutes. Just make sure your partner has enough time to get a bunch of squats!

For the 400m run, you're working with 1:30-2:15. 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.

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.

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.