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
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, PIGEON STRETCH
POST: THORACIC SPINE RELEASE, SCIATICA/PIRIFORMIS

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary between versions today!

Every 6 Minute for 24 Minutes
(4 Rounds Total)

12 Dumbbell Hang Piston Right
Run 400 Meters
12 Dumbbell Hang Piston Left

Rest Remainder of 6 Minutes Each Time

Suggested Weight
Men: 40-50# DB
Women: 25-35# DB

Extra Challenge
Men: Every 5 Minutes for 4 Rounds (20 Minutes)
Women: Every 5 Minutes for 4 Rounds (20 Minutes)

Score #1: Fastest Round
Score #2: Slowest Round

Goal: All Rounds Between 3:30-5:00

COACHES NOTES
You should be getting a MINIMUM of 1 minute rest between rounds on this one. Ideally, closer to 2 minutes. Set yourself up on the hang pistons so that you can do at least 4 reps at a time. You are scoring both your fastest and your slowest round today. Really go for it on the run. We want you to send it in every round. If you do that, you'll have a decent amount of rest in each 6 minute window.

DUMBBELL HANG PISTON
1 Rep = 1 Hang Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

Bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Lower to shoulder for lunges or step 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
RUNNING WARM UP
SNATCH WARM UP

WORKOUT

Reps vary between versions today!

Every 6 Minute for 24 Minutes
(4 Rounds Total)

9 Barbell Hang Piston
Run 400 Meters
9 Barbell Hang Piston

Rest Remainder of 6 Minutes Each Time

**Could also do this version with your sandbag!

Suggested Weight
Men: 65-95#
Women: 45-65#

Extra Challenge
Men: Every 5 Minutes for 4 Rounds (20 Minutes)
Women: Every 5 Minutes for 4 Rounds (20 Minutes)

Score #1: Fastest Round
Score #2: Slowest Round

Goal: All Rounds Between 3:30-5:00

COACHES NOTES
You should be getting a MINIMUM of 1 minute rest between rounds on this one. Ideally, closer to 2 minutes. Set yourself up on the hang pistons so that you can do at least 3 reps at a time. You are scoring both your fastest and your slowest round today. Really go for it on the run. We want you to send it in every round. If you do that, you'll have a decent amount of rest in each 6 minute window.

BARBELL HANG PISTON
1 Rep = 1 Barbell Hang Power Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.

Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Lower barbell to shoulders for lunges or step 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
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary between versions today!

Every 6 Minute for 24 Minutes
(4 Rounds Total)

12 Dumbbell Hang Piston Right

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

12 Dumbbell Hang Piston Left

Rest Remainder of 6 Minutes Each Time

**Could also do this version with your barbell/sandbag as seen in Program B.

Suggested Weight
Men: 40-50# DB
Women: 25-35# DB

Extra Challenge
Men: Every 5 Minutes for 4 Rounds (20 Minutes)
Women: Every 5 Minutes for 4 Rounds (20 Minutes)

Score #1: Fastest Round
Score #2: Slowest Round

Goal: All Rounds Between 3:30-5:00

COACHES NOTES
You should be getting a MINIMUM of 1 minute rest between rounds on this one. Ideally, closer to 2 minutes. Set yourself up on the hang pistons so that you can do at least 4 reps at a time. You are scoring both your fastest and your slowest round today. Really go for it on the bike/row. We want you to send it in every round. If you do that, you'll have a decent amount of rest in each 6 minute window.

DUMBBELL HANG PISTON
1 Rep = 1 Hang Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

Bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Lower to shoulder for lunges or step ups.

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

CUSTOMIZATIONS
Reduce calories

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.

Lunge

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

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.

DB Snatch

You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.