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.

  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

30 Wall Balls
40 Air Squats
Run 400 Meters

Rest 1 Min Between Rounds

**Extra Challenge ONLY if you complete 3 Rounds (including REST after Rounds 1 and 2) in under 16 Min.

Suggested Weight Men: 18-20# Ball
Suggested Weight Women: 13-15# Ball

Extra Challenge Men/Women: 4 Rounds

Score: Total Time (Including Rest)

Goal: 15-20 Min

COACHES NOTES
Alright, guys. This is a #sendit workout! We're talking MAX 4-6 minutes per round. Choose a wall ball variation that you can knock out 30 reps in no more than 3 sets. The air squats should be unbroken - even if at a slower pace. It's gonna be hard to run (LOL) but do your best!

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

AIR SQUAT
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.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM C

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

To any soul brave enough for the bike/row version of this workout....RIP legs.

3 Rounds

30 Wall Balls
40 Air Squats
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)

Rest 1 Min Between Rounds

**Extra Challenge ONLY if you complete 3 Rounds (including REST after Rounds 1 and 2) in under 16 Min.

Suggested Weight Men: 18-20# Ball
Suggested Weight Women: 13-15# Ball

Extra Challenge Men/Women: 4 Rounds

Score: Total Time (Including Rest)

Goal: 15-20 Min

COACHES NOTES
Alright, guys. This is a #sendit workout! We're talking MAX 4-6 minutes per round. Choose a wall ball variation that you can knock out 30 reps in no more than 3 sets. The air squats should be unbroken - even if at a slower pace. It's gonna be SUPER hard to row/bike (LOL) but do your best!

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

AIR SQUAT
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.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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

CUSTOMIZATIONS
Decrease calories

TEAM VERSION

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds TOTAL

Partner 1: 30 Wall Balls

while

Partner 2: 40 Air Squats

then

SWITCH

Partner 1: 40 Air Squats

while

Partner 2: 30 Wall Balls

THEN

Run 400 Meters TOGETHER

Rest 1 Min Between Rounds

**Extra Challenge ONLY if you complete 3 Rounds (including REST after Rounds 1 and 2) in under 16 Min.

Suggested Weight Men: 18-20# Ball
Suggested Weight Women: 13-15# Ball

Extra Challenge Men/Women: 4 Rounds

Score: Total Time (Including Rest)

Goal: 15-20 Min

COACHES NOTES
Alright, guys. This is a #sendit workout! We're talking MAX 4-6 minutes per round. The way it works is one partner will complete the 30 wall balls and at the same time, the other partner will complete the 40 air squats. Then when you're both done with your parts, you'll switch. So whoever was doing squats will do wall balls and vice versa. Once both of you are done with the second part, you'll run the 400m together and then rest 1 minute before starting the next round. You'll do that a total of 3 times!

Choose a wall ball variation that you can knock out 30 reps in no more than 3 sets. The air squats should be unbroken - even if at a slower pace. Try to make it work so that you and your partner are wrapping up your parts within 10-15 seconds of each other. It's gonna be hard to run but do your best!

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

AIR SQUAT
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.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

Thruster/Wallball

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat

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.