Reps vary between 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): OLY
  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, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, SI JOINT RELEASE

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

12 Dumbbell Deadlifts (2 Head Touch)
12 Pull Ups
Run 400 Meters
12 Pull Ups
12 Dumbbell Deadlifts (2 Head Touch)

Rest 1 Minute Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 3:45 - 5:15

COACHES NOTES
Keep in mind that that with the two head touch deadlifts you have a much deeper range of motion but you still need to keep the belly tight, back flat, and shoulders above or in line with the hips at the bottom. So bend your knees more for these! Choose a weight you can go unbroken on the deadlifts. For the pull ups, go with a variation that you can complete all 12 reps in around 45 seconds, think 1-3 sets keeping the breaks short. The run should take about 2 minutes. Adjust the distance before you start to something that you can be moving the whole time.

DUMBBELL DEADLIFT (2 HEAD TOUCH)
We like to program the two head touch dumbbell deadlifts when the barbell program has heavy deadlifts to up the challenge a bit. This means at the bottom of every rep BOTH heads of the dumbbells need to touch. This will require you to get a bit lower in your set up.

To set up the feet will be pretty close together. Heels are down and hands are just outside of the feet. Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat. Tighten your belly! To stand you will drive your heels into the ground and lift the chest. Squeeze the cheeks to stand all of the way up. When lowering keep the belly tight and chest lifted. Reach the butt back and hinge the chest forward. Remember - BOTH heads of the dumbbells need to touch!

CUSTOMIZATIONS
Single Head Touch Deadlifts
2 Head Touch Sumo Deadlifts

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
No Push Up Renegade Row (8 per side)
Banded Pull Ups

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, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

8 Barbell Deadlifts
12 Pull Ups
Run 400 Meters
12 Pull Ups
8 Barbell Deadlifts

Rest 1 Minute Between Rounds

Suggested Weight
Men: 165-205#
Women: 105-135#

Extra Challenge
Men: 225-275#
Women: 155-185#

Score: Slowest Round ONLY

Goal: 3:45 - 5:15

COACHES NOTES
Choose a weight you can complete the deadlifts in 1-2 sets. Grip is going to be a factor in this workout so a quick break might be a good idea even if you don't think you need it. For the pull ups, go with a variation that you can complete all 12 reps in around 45 seconds, think 1-3 sets keeping the breaks short. The run should take about 2 minutes. Adjust the distance before you start to something that you can be moving the whole time.

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

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
No Push Up Renegade Row (8 per side)
Banded Pull Ups

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, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM C

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

8 Barbell Deadlifts
12 Pull Ups

Row 36 Cal (M)/ 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)

12 Pull Ups
8 Barbell Deadlifts

Rest 1 Minute Between Rounds

Suggested Weight
Men: 155-205#
Women: 105-135#

Extra Challenge
Men: 225-275#
Women: 155-185#

Score: Slowest Round ONLY

Goal: 3:45 - 5:15

COACHES NOTES
Choose a weight you can complete the deadlifts in 1-2 sets. Grip is going to be a factor in this workout so a quick break might be a good idea even if you don't think you need it. For the pull ups, go with a variation that you can complete all 12 reps in around 45 seconds, think 1-3 sets keeping the breaks short. The bike/row should take about 2 minutes. Adjust the calorie target before you start to something that you can be moving the whole time.

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

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
No Push Up Renegade Row (8 per side)
Banded Pull Ups

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

CUSTOMIZATIONS
Reduce calories

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 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.