Goal scores vary slightly depending on version you choose 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.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: GENTLE LOWER BODY RECOVERY, POSTERIOR CHAIN RELEASE

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

Each Round is on a 5 Minute Clock

In Each 5 Minute Cycle Complete:

Run 400 Meters

Then Max Rounds:

7 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
3 Dumbbell Shoulder to Overhead

Rest 3 Minutes Between Rounds

**You could also do this version with your sandbag.

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

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

Score: Total Completed Rounds + Any Additional Reps of the 7-5-3 from all 3 of the 5 Min Cycles Combined

Goal: 13-18 Rounds

COACHES NOTES
This workout is 21 minutes long.

0:00-5:00, 8:00-13:00, 16:00-21:00 - 400m run. Then, with the remaining time in that 5 minute window, do as many rounds and reps of the deadlifts, hang power cleans, and shoulder to overheads as possible.

5:00-8:00, 13:00-16:00 - Rest

Start on the deadlifts each round, don't pick up where you left off in the previous round. In this version, the goal would be to get 4-6 rounds in each 5 minute window. Remember you get a nice big 3 minute break between each 5 minute round. Choose a load that you could go right into the hang power cleans after your 7th deadlift and right into the shoulder to overhead after the 5th hang power clean. Or, if you do need to break mid-round, break before the last rep of the movement you are on so you can use the last rep to get into position for the next movement.

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

DUMBBELL DEADLIFT
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!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

DUMBBELL HANG POWER CLEAN
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.

Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the dumbbells 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 DBs pop up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.

CUSTOMIZATION
Go lighter

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

Each Round is on a 5 Minute Clock

In Each 5 Minute Cycle Complete:

Run 400 Meters

Then Max Rounds:

7 Barbell Deadlifts
5 Barbell Hang Power Cleans
3 Barbell Shoulder to Overhead

Rest 3 Minutes Between Rounds

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

Extra Challenge
Men: 135#+
Women: 85#+

Score: Total Completed Rounds + Any Additional Reps of the 7-5-3 from all 3 of the 5 Min Cycles Combined

Goal: 10-15 Rounds

COACHES NOTES
This workout is 21 minutes long.

0:00-5:00, 8:00-13:00, 16:00-21:00 - 400m run. Then, with the remaining time in that 5 minute window, do as many rounds and reps of the deadlifts, hang power cleans, and shoulder to overheads as possible.

5:00-8:00, 13:00-16:00 - Rest

Start on the deadlifts each round, don't pick up where you left off in the previous round. In this version, the goal would be to get 3-5 rounds in each 5 minute window. So you do have the opportunity to go a bit heavier in this version. Remember you get a nice big 3 minute break between each 5 minute round. Choose a load that you could go right into the hang power cleans after your 7th deadlift and right into the shoulder to overhead after the 5th hang power clean for at least a couple of the rounds if you wanted to. When you do need to break mid-round, break before the last rep of the movement you are on so you can use the last rep to get into position for the next movement.

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

BARBELL DEADLIFT
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.

CUSTOMIZATION
Lighter weight

BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. 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.

You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

CUSTOMIZATION
Go lighter

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

Each Round is on a 5 Minute Clock

In Each 5 Minute Cycle Complete:

Bike 30 Cal (Men) / 22 Cal (Women)
or
Row 36 Cal (Men) / 26 Cal (Women)

Then Max Rounds:

7 Barbell Deadlifts
5 Barbell Hang Power Cleans
3 Barbell Shoulder to Overhead

Rest 3 Minutes Between Rounds

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

Extra Challenge
Men: 135#+
Women: 85#+

Score: Total Completed Rounds + Any Additional Reps of the 7-5-3 from all 3 of the 5 Min Cycles Combined

Goal: 10-15 Rounds

COACHES NOTES
This workout is 21 minutes long.

0:00-5:00, 8:00-13:00, 16:00-21:00 - 400m run. Then, with the remaining time in that 5 minute window, do as many rounds and reps of the deadlifts, hang power cleans, and shoulder to overheads as possible.

5:00-8:00, 13:00-16:00 - Rest

Start on the deadlifts each round, don't pick up where you left off in the previous round. In this version, the goal would be to get 3-5 rounds in each 5 minute window. So you do have the opportunity to go a bit heavier in this version. If you go with a sandbag of dumbbells for this version, your goal is 4-6 rounds each time. Remember you get a nice big 3 minute break between each 5 minute round. Choose a load that you could go right into the hang power cleans after your 7th deadlift and right into the shoulder to overhead after the 5th hang power clean for at least a couple of the rounds if you wanted to. When you do need to break mid-round, break before the last rep of the movement you are on so you can use the last rep to get into position for the next movement.

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

CUSTOMIZATIONS
Reduce calories

BARBELL DEADLIFT
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.

CUSTOMIZATION
Lighter weight

BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. 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.

You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

CUSTOMIZATION
Go lighter

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.

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.

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

Overhead 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.