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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SHOULDER 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
Total Body Dumbbell Warm Up

WORKOUT

4 Rounds

20 Dumbbell Step Up Overs
20 Supine Rows
20 Dumbbell Step Up Overs
20 Alternating Single Arm Dumbbell Press

Rest 2 Min Between Rounds

RX Men: 40# DBs
RX Women: 20-25# DBs

RX+ Men: 50# DBs
RX+ Women: 30-35# DBs

Step Up Over Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Time (Including Rest)

Goal: 20-25 Min

The goal is to get 3:30-4:45 per round. The supine rows should take AT LEAST 2 sets per round. If you are doing them unbroken, you are making them too easy. Choose a weight that you can complete the step up overs and presses in 1-3 sets.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Choose a height that you are comfortable stepping up AND down. 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 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!

For the supine row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar/rings to pull up to, switch to bent over rows.

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 20 reps is 10 on each arm.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

4 Rounds

20 Dumbbell Step Up Overs - or - Back Rack Step Ups
20 Supine Rows
20 Dumbbell Step Up Overs - or - Back Rack Step Ups
15 Strict Shoulder Press

Rest 2 Min Between Rounds

RX Men: 75-95#
RX Women: 45-65#

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

Step Up Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Time (Including Rest)

Goal: 20-25 Min

The goal is to get 3:30-4:45 per round. The supine rows should take AT LEAST 2 sets per round. If you are doing them unbroken, you are making them too easy. Choose a weight that you can complete the step ups/overs and presses in 1-3 sets.

See Program A for DB Step Up Over description.

For the back rack step ups you will have the barbell on your back. Choose a height that is challenging but safe!

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 20 you end up doing 10 per side.

Customize with unweighted step up overs, back rack lunges or goblet/plate lunges.

For the supine row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar/rings to pull up to, switch to bent over rows.

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.

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

4 Rounds

20 Sandbag Step Up Overs
20 Supine Rows -or- Bent Over Slams
20 Sandbag Step Up Overs
20 Seated Sandbag Shoulder Press

Rest 2 Min Between Rounds

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

Step Up Over Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Time (Including Rest)

Goal: 20-25 Min

The goal is to get 3:30-4:45 per round. The supine rows should take AT LEAST 2 sets per round. If you are doing them unbroken, you are making them too easy. If you choose slams, focus on being aggressive over doing them fast. Choose a weight that you can complete the step ups/overs and presses in 1-3 sets.

For these step up and overs hold the sandbag on your shoulder. Choose a height that is comfortable on the way up AND down.

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. Each time you step down on the other side is one rep.

Switch to back racked lunges if those feel better.

For the supine row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar/rings to pull up to, switch to bent over rows.

For the seated press, sit up tall with a neutral spine and legs extended out in front of you. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

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

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.