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 - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIPS, CHEST OPENER

* 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
Pull Up Warm Up

WORKOUT

Run 600m
then
4 Rounds
30 Air Squats
15 Pull Ups
then
Run 600m

RX+ Men/Women: Increase runs to 800m while still hitting the overall goal time. And/Or - put on a weight vest.

Score: Total Time

Goal: 13-18 Min

You only run twice, once at the beginning and once at the end. Sandwiched between those two runs are the 4 rounds of squats and pull ups. Those 4 rounds should take 7-12 minutes, or 1:45-3:00 per round.

Squats should take 1:00-1:30.

Choose a pull up variation you can complete in 1-3 sets each time. Shoot for a minute or less.

For the 600m run, you're working with around 3:00-3:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes, check out the custom no-run option:

4 Rounds
90 Seconds Singles, Skip Overs, Taps, Low Step Ups
30 Air Squats
15 Pull Ups / Bent Over Rows

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 pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

Row/Bike 45 Cal (Men) / 33 Cal (Women)

then

4 Rounds
30 Air Squats
15 Pull Ups

Row/Bike 45 Cal (Men) / 33 Cal (Women)

**Yes use Cals for either rower OR bike today.

RX+ Men/Women: Increase Bike/Row to: 60 Cal Bike (Men) / 44 Cal Bike (Women) - or - 1000 Meter Row. And/Or put on a weight vest.

Score: Total Time

Goal: 13-18 Min

You only bike/row twice, once at the beginning and once at the end. Sandwiched between those two intervals are the 4 rounds of squats and pull ups. Those 4 rounds should take 7-12 minutes, or 1:45-3:00 per round.

Squats should take 1:00-1:30.

Choose a pull up variation you can complete in 1-3 sets each time. Shoot for a minute or less.

For the bike/row, you're working with around 3:00-3:30. Reduce the calories as needed to fit the time window.

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 pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

TEAM VERSION

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

In Teams of 2 Complete:

In "Waterfall" Fashion:

Run 800
then
3 Rounds
30 Air Squats
15 Pull Ups
then
Run 800

You can't "move on" until your teammate is out of the way basically. See write up for details.

Score: Total Time

Goal: 16-24 Min

Waterfall Flow:

Partner 1 starts on the run.
When they return - partner 2 goes out for the run. Partner 1 starts on the 3 rounds - while partner 2 runs.

The idea is that parter 1 FINISHES the 3 rounds before partner 2 gets back. Don't let them catch you, but don't get sloppy on the squats and pull ups just because your partner is flying on the run!

Once partner 1 is done with 3 rounds AND partner 2 is back - partner 1 goes out for second run - while partner 2 does the 3 rounds.

Finally when partner 2 finishes the 3 rounds AND partner 1 returns from the run - partner 2 can head out for their final run.

The team's time is when partner 2 returns from their second run!

For the 800m run, you're working with 4-5 minutes. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes, check out the custom no-run option:

4 Rounds
Partner 1: 90 Seconds Singles, Skip Overs, Taps, Low Step Ups
while
Partner 2: 30 Air Squats
15 Pull Ups / Bent Over Rows
then switch.

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 pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

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.

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.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.