MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUADS/IT BAND
POST: LOWER BACK RELEASE, UPPER BODY DAILY TUNE UP

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

100 Meter Farmer Carry
8 Devil Step Up

**If unable to Farmer Carry due to space or weather reasons - see suggestions in Coaches Notes below.

Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score: Total Time

Goal: 18-24 Minutes

COACHES NOTES
Oh boy! Say goodbye to your grip, guys. The farmer carry is enough to have your forearms screaming but pair that with weighted step ups and you're in for a treat. It'll be important that you give your grip quick breaks early on so that you can stay somewhat consistent across the 10 rounds. You're looking to finish a round every 1:45-2:30. Set your dumbbells down at the halfway point on the carry (even though it's a relatively short distance!). Set them down before starting the step ups and maybe once or twice during the set of 8 each time. It doesn't need to be a crazy long break - just enough to release the tension in your forearms. Make sure to keep your shoulders back and belly tight as you step up onto the box. Take your time setting your feet properly out of the burpee portion so that your back is flat when you deadlift the dumbbells up!

Farmer Carry Customizations:
1 Min March
1 Min SUPER Low Step Up
1 Min Bike or Row
1 Min Double Unders

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

10 Rounds

100 Suitcase Carry
8 Sandbag Burpee + Step Up

**If unable to Suitcase Carry due to space or weather reasons - see suggestions in Coaches Notes below.

Suggested Weight
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box

Score: Total Time

Goal: 18-24 Minutes

COACHES NOTES
Alright, guys - you're looking to finish a round every 1:45-2:30. Your core is going to be taxed big time throughout this workout - from resisting the weight of the sandbag during the suitcase carry and the lopsided loading of the step ups. Make sure to switch hands at the halfway point during the carry and switch shoulders for each step up rep. Be mindful of keeping your shoulders back and belly tight as you step up onto the box. Take your time setting your feet properly out of the burpee portion so that your back is flat when you clean the bag up to your shoulder.

Suitcase Carry Customizations:
1 Min March
1 Min SUPER Low Step Up
1 Min Bike or Row
1 Min Double Unders

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

Partner 1: 100 Meter Farmer Carry

While

Partner 2: Max Reps Dumbbell Burpee Step Up

Then SWITCH

Partner 1: Max Reps Dumbbell Burpee Step Up

While

Partner 2: 100 Meter Farmer Carry

**If unable to Farmer Carry due to space or weather reasons - see suggestions in Coaches Notes below.

Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score 1: Total Dumbbell Burpee Step Up Reps
Score 2: Total Time

Goal 1: 140-180 Reps
Goal 2: 18-24 Minutes

COACHES NOTES
Oh boy! Say goodbye to your grip, guys. The farmer carry is enough to have your forearms screaming but pair that with weighted step ups and you're in for a treat. It'll be important that you give your grip quick breaks early on so that you can stay somewhat consistent across the 10 rounds. Set your dumbbells down at the halfway point on the carry (even though it's a relatively short distance!). Set them down before starting the step ups and maybe once or twice during your max set. You're looking to get 7-9 devil step ups each time it's your turn. It doesn't need to be a crazy long break - just enough to release the tension in your forearms. Make sure to keep your shoulders back and belly tight as you step up onto the box. Take your time setting your feet properly out of the burpee portion so that your back is flat when you deadlift the dumbbells up!

Farmer Carry Customizations:
1 Min March
1 Min SUPER Low Step Up
1 Min Bike or Row
1 Min Double Unders

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.

Devil Step Up

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing the "Devil" part of this movement are Bear Pose Burpee, KB Swing, or Ball Slam. If you have any pubic symphysis pain or SPD you may want to modify the Step Up to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it or do a lateral step up or lunge. If you need to customize further, you could do DB Squats or Single Leg Box Squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.