Reps vary slightly 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-POWER
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: SCIATICA/PIRIFORMIS, COOL DOWN FLOW

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

200 Meter Run
12 Dumbbell Step Ups, Right
12 DB Single Side Bent Over Rows, Right*
200 Meter Run
12 Dumbbell Step Ups, Left
12 DB Single Side Bent Over Rows, Left*

Rest 1 Minute between Rounds

*You'll hold a dumbbell in each hand but ONLY row with the arm that's noted

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

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

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Choose a weight and height on the step ups that allows you to get those 12 reps done in 45 seconds or less. You're doing those on one leg at a time so you can keep your foot planted on top of the box until the set is done. Pay close attention to the bent over row technique as it's a little different today. Choose a weight that allows you to do those reps in 1-2 sets with good form the entire time! If your first round takes longer than 5 minutes - shorten the run(s) and/or customize the step ups or rows to move a bit faster!

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

SINGLE SIDE BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the working elbow back and bring the dumbbell to just below the chest. Do not allow your working shoulder to shrug. Keep it drawn down and away from the ear. Keep the belly tight. Avoid rotating through the torso. Bring the dumbbell back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down! The opposite arm should stay locked out, holding the dumbbell in place. Repeat until all 12 reps are done on that arm.

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row (Supported)

PROGRAM B

WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

200 Meter Run
12 Back Rack Step Ups, Right
9 Bent Over Rows
200 Meter Run
12 Back Rack Step Ups, Left
9 Bent Over Rows

Rest 1 Minute between Rounds

*Can mix and match equipment for the rows/step ups if you want!

Suggested Weight
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 115#+
Women: 75#+

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Choose a weight and height on the step ups that allows you to get those 12 reps done in 45 seconds or less. You're doing those on one leg at a time so you can keep your foot planted on top of the box until the set is done. Choose a weight that allows you to do those bent over row reps in 1-2 sets with good form the entire time! If your first round takes longer than 5 minutes - shorten the run(s) and/or customize the step ups or rows to move a bit faster!

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

PROGRAM C

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

Bike 15 Cal (Men) / 11 Cal (Women)
- OR -
Row 18 Cal (Men) / 13 Cal (Women)

12 Dumbbell Step Ups, Right
12 DB Single Side Bent Over Rows, Right*

Bike 15 Cal (Men) / 11 Cal (Women)
- OR -
Row 18 Cal (Men) / 13 Cal (Women)

12 Dumbbell Step Ups, Left
12 DB Single Side Bent Over Rows, Left*

Rest 1 Minute between Rounds

*You'll hold a dumbbell in each hand but ONLY row with the arm that's noted

**Can mix and match equipment for the rows/step ups if you want!

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

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

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Choose a weight and height on the step ups that allows you to get those 12 reps done in 45 seconds or less. You're doing those on one leg at a time so you can keep your foot planted on top of the box until the set is done. Pay close attention to the bent over row technique as it's a little different today. Choose a weight that allows you to do those reps in 1-2 sets with good form the entire time! If your first round takes longer than 5 minutes - shorten the row/bike(s) and/or customize the step ups or rows to move a bit faster!

ROW/BIKE
You're working with a minute or less. Reduce the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories
Shorten distance

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

SINGLE SIDE BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the working elbow back and bring the dumbbell to just below the chest. Do not allow your working shoulder to shrug. Keep it drawn down and away from the ear. Keep the belly tight. Avoid rotating through the torso. Bring the dumbbell back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down! The opposite arm should stay locked out, holding the dumbbell in place. Repeat until all 12 reps are done on that arm.

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row (Supported)

TEAM VERSION

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of Two

3 Rounds

200 Meter Run - TOGETHER
30 Dumbbell Step Ups, Right
30 DB Single Side Bent Over Rows, Right*
200 Meter Run - TOGETHER
30 Dumbbell Step Ups, Left
30 DB Single Side Bent Over Rows, Left

No rest between rounds!

Runs are completed together. For the step ups and bent over rows, one partner works at a time while the other rests. Split up the work however.

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

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

Score: Total Time

Goal: 20-27 Minutes

COACHES NOTES
Choose a weight and height on the step ups that allows you and your partner to get 15-20 reps in a minute. You're doing those on one leg at a time so you can keep your foot planted on top of the box until your set is done. Pay close attention to the bent over row technique as it's a little different today. Choose a weight that allows you to do those reps in sets of 8-12 reps with good form the entire time! If your first round takes longer than 9 minutes - shorten the run(s) and/or customize the step ups or rows to move a bit faster!

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

SINGLE SIDE BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the working elbow back and bring the dumbbell to just below the chest. Do not allow your working shoulder to shrug. Keep it drawn down and away from the ear. Keep the belly tight. Avoid rotating through the torso. Bring the dumbbell back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down! The opposite arm should stay locked out, holding the dumbbell in place.

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row (Supported)

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 Step Ups

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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat