Please make note of the difference in reps for the different versions today.

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
SWAP(skip the main workout and do one of these instead): ENDURANCE

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

PROGRAM A

WARM UP
Lower Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

4 Rounds

16 Dumbbell Deadlifts
16 Pull Ups
Run 400 Meters

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs / 20 Pull Ups
RX+ Women: 35# DBs / 20 Pull Ups

Strict Pull Up Option:

8-12 Strict Pull Ups Per Round

Score: Slowest Round ONLY

Goal: 3-4 Min

You've got about 1:00-2:00 to get through the deadlifts and pull ups. Choose a pull up variation you can complete the reps in 2-3 sets the whole way with short breaks.

DEADLIFTS
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

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!

400M RUN
You're working with 2:00-2:30. 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
Lower Body Barbell Warm Up
Pull Up Warm Up

WORKOUT

4 Rounds

8 Barbell Deadlifts
16 Pull Ups
Run 400 Meters

Rest 1 Min Between Rounds

RX Men: 155-185#
RX Women: 105-135#

RX+ Men: 225#
RX+ Women: 155#

Strict Pull Up Option:

8-12 Strict Pull Ups Per Round

Score: Slowest Round ONLY

Goal: 3-4 Min

You've got about 1:00-2:00 to get through the deadlifts and pull ups. Choose a pull up variation you can complete the reps in 2-3 sets the whole way with short breaks. Choose a load on the deadlifts you can complete 8 reps unbroken for at least the first 2 rounds.

DEADLIFTS
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

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!

400M RUN
You're working with 2:00-2:30. 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
Lower Body Barbell Warm Up
Pull Up Warm Up

WORKOUT

4 Rounds

8 Barbell Deadlifts
16 Pull Ups
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal Women

Rest 1 Min Between Rounds

RX Men: 155-185#
RX Women: 105-135#

RX+ Men: 225#
RX+ Women: 155#

**Can also use DB weight/reps found in Program A

Strict Pull Up Option:

8-12 Strict Pull Ups Per Round

Score: Slowest Round ONLY

Goal: 3-4 Min

You've got about 1:00-2:00 to get through the deadlifts and pull ups. Choose a pull up variation you can complete the reps in 2-3 sets the whole way with short breaks. Choose a load on the deadlifts you can complete 8 reps unbroken for at least the first 2 rounds.

DEADLIFTS
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

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!

BIKE/ROW
You're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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, Barbell Pull Ups 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.

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.