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): OLY
EITHER(can be warm up or finisher): SOGO - GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, HIPS

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

25 DB Squat
Run 400 Meters

Rest 1 Min

20 DB Squat
Run 400 Meters

Rest 1 Min

15 DB Squat
Run 400 Meters

Rest 1 Min

10 DB Squat
Run 400 Meters

Rest 1 Min

5 DB Squat
Run 400 Meters

**Can also use your sandbag with this version.

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs

Total Time (including the rest minutes)

Goal: 18-24 Min

COACHES NOTES

This workout will quickly become all about the running. But - that doesn't mean you should slack on the squats! Choose a weight that you COULD go unbroken with on the sets of 25 and 20 but know that it's OK if you break those up into 1-3 sets. Challenge yourself to go unbroken on the sets of 15, 10 and 5. Then push yourself on the runs knowing you'll get a full minute to rest before going again.

DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

CUSTOMIZATIONS
Goblet Squats
Air Squats

RUN
For the 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.

CUSTOMIZATIONS
2 Minutes of:
Double Unders or Single Unders
Low Step Ups
Mountain Climbers
Toe Taps

PROGRAM B

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

25 Back Squat
Run 400 Meters

Rest 1 Min

20 Back Squat
Run 400 Meters

Rest 1 Min

15 Back Squat
Run 400 Meters

Rest 1 Min

10 Back Squat
Run 400 Meters

Rest 1 Min

5 Back Squat
Run 400 Meters

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#

Extra Challenge Men: 135-155#
Extra Challenge Women: 85-105#

Score: Total Time (including the rest minutes)

Goal: 18-24 Min

COACHES NOTES

This workout will quickly become all about the running. But - that doesn't mean you should slack on the squats! Choose a weight that you COULD go unbroken with on the sets of 25 and 20 but know that it's OK if you break those up into 1-3 sets. Challenge yourself to go unbroken on the sets of 15, 10, and 5. Then push yourself on the runs knowing you'll get a full minute to rest before going again.

BACK SQUAT
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

CUSTOMIZATIONS
Lighter Weight
Air Squats

RUN
For the 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.

CUSTOMIZATIONS
2 Minutes of:
Double Unders or Single Unders
Low Step Ups
Mountain Climbers
Toe Taps

PROGRAM C

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

25 Back Squat
Row/Bike

Rest 1 Min

20 Back Squat
Row/Bike

Rest 1 Min

15 Back Squat
Row/Bike

Rest 1 Min

10 Back Squat
Row/Bike

Rest 1 Min

5 Back Squat
Row/Bike

Each time it says "Row/Bike" you will:

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

**Can also do this version with dumbbells or sandbag as seen in Program A

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#

Extra Challenge Men: 135-155#
Extra Challenge Women: 85-105#

Score: Total Time (including the rest minutes)

Goal: 18-24 Min

COACHES NOTES
This workout will quickly become all about the biking/rowing. But - that doesn't mean you should slack on the squats! Choose a weight that you COULD go unbroken with on the sets of 25 and 20 but know that it's OK if you break those up into 1-3 sets. Challenge yourself to go unbroken on the sets of 15, 10, and 5. Then push yourself on the bike/row knowing you'll get a full minute to rest before going again.

BACK SQUAT
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

CUSTOMIZATIONS
Lighter Weight
Air Squats

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

TEAM VERSION

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds in I go - You go fashion:

Partner 1:

20 Back Squats
Run 400 Meters

After they complete that full round Partner 2 will do one full round.

Rest while your partner is working.

Once both partners have done 4 total rounds - you are done.

Suggested Weights Men: 95-115#
Suggested Weights Women: 65-75#

Extra Challenge Men: 135-155#
Extra Challenge Women: 85-105#

Score: Total Time

Goal: 22-27 Min

COACHES NOTES
Okay, guys. Each round should be a HARD effort. Choose a weight on the squats that you can do all 20 reps unbroken with at least the first two rounds. Then push yourself on the run knowing you'll get to rest while your partner completes their round!

BACK SQUAT
These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

RUN
For the 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.

CUSTOMIZATIONS

BACK SQUAT
Lighter Weight, Air Squats

RUN
2 Minutes of: Double Unders or Single Unders, Low Step Ups, Mountain Climbers, or Toe Taps to a Low Target

Run/Jog

To manage or 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.

DB/Back/Front/Air Squat

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.