ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER - OLY
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: QUADS/IT BAND, NECK/SHOULDER RELIEVER

PROGRAM A

WARM UP
Running Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

4 Rounds

Run 200 Meters
25 DB Push Press
Run 200 Meters

Rest 2 Minutes Between Rounds

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

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

**Could also use your sandbag with this version.

RUN HARD!

Score: Fastest Round ONLY (Peacock on Purpose)

Goal: 2:30-3:30 Min

This workout is 100 push presses total, your shoulders are going to get smoked even with the 2 minutes of rest. Have a plan for how you might break them up as the workout progresses. Maybe it's 13-12 in the first 2 rounds, then 10-8-7 then 8-6-6-5. Just do your best to avoid going to failure.

As it says above, go HARD on the run!

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

PROGRAM B

WARM UP
Upper Body Barbell Warm Up

WORKOUT

4 Rounds

Run 200 Meters
25 Push Press
Run 200 Meters

Rest 2 Minutes Between Rounds

RX Men: 95#
RX Women: 65#

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

RUN HARD!

Score: Fastest Round ONLY (Peacock on Purpose)

Goal: 2:30-3:30 Min

This workout is 100 push presses total, your shoulders are going to get smoked even with the 2 minutes of rest. Have a plan for how you might break them up as the workout progresses. Maybe it's 13-12 in the first 2 rounds, then 10-8-7 then 8-6-6-5. Just do your best to avoid going to failure.

As it says above, go HARD on the run!

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

PROGRAM C

WARM UP
Upper Body Barbell Warm Up

WORKOUT

4 Rounds

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
25 Push Press
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

Rest 2 Minutes Between Rounds

RX Men: 95#
RX Women: 65#

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

**Can also use the dumbbell option in Program A

GO HARD ON THE ROW/BIKE!

Score: Fastest Round ONLY (Peacock on Purpose)

Goal: 2:30-3:30 Min

This workout is 100 push presses total, your shoulders are going to get smoked even with the 2 minutes of rest. Have a plan for how you might break them up as the workout progresses. Maybe it's 13-12 in the first 2 rounds, then 10-8-7 then 8-6-6-5. Just do your best to avoid going to failure.

As it says above, go HARD on the bike/row!

For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

TEAM VERSION

WARM UP
Running Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

7 Rounds (That's 7 Each) in an I Go - You Go Fashion:

Partner 1:
15 Push Press
Run 200 Meters

then

Partner 2:
15 Push Press
200 Meters

Rest while your partner is working

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

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

**Could also use your sandbag with this version.

**Can also use barbell option as seen in Program B.

**Can also use row/bike options as seen in Program C

Run Hard!

Score: Total Time

Goal: 16-22 Min

This workout is 105 push presses total, your shoulders are going to get smoked even with the rest you'll get while your partner is working.

Have a plan for how you might break them up as the workout progresses. Maybe it's unbroken in the first 2-3 rounds, then 8-7 for a couple rounds then 6-5-4. Just do your best to avoid going to failure.

As it says above, go HARD on the run!

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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, High Knee Step Overs, Elevated 1 Legged Plank Rock. 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.

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.