For Time:

Run 800 Meters
40 KB Swings
20 Dips

Run 400 Meters
30 KB Swings
15 Dips

Run 200 Meters
20 KB Swings
10 Dips

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+: Go FASTER

Score: Total Time

Goal: Under 15 Min

PROGRAM C

For Time:

Row 1000 Meters
OR
Bike 60 Cal Men /  45 Cal Women
40 KB Swings
20 Dips

Row 500  Meters
OR
Bike 30 Cal Men/ 20 Cal Women
30 KB Swings
15 Dips

Row 250 Meters
OR
Bike 15 Cal Men/10 Cal Women
20 KB Swings
10 Dips

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+: Go FASTER

Score: Total Time

Goal: Under 15 Min

NOTES:

Super Simple one and if you are still traveling and don't have a way to do dips really - just match the number of KB Swings and sub push ups.

For the run distances the 800 should take 3-4 min.  The 400 - 90 seconds to 2:15, the 200 - :45 - 1:10.  If you are unabel to measure just keep to those times.

Also if you are unable to run due to weather or space restrictions - or injury - you may choose to do those time domains of low step ups, double/single unders, or even taps.

For the KB Swings you may also use a single dumbbell.  You will hold the weight with both hands.  Feet are roughly under the shoulders.  Heels are down.  Arms are long and straight.  Hinge at the hips, keeping the chest up and back flat.  Allow a slight bend in the knee and pull the weight back between the legs.  Stand up hard and fast using the power of the legs to swing the weight up!  Like you are going to throw it.(Don't throw it).  Guide the weight up with the upper body until it's over the top of your head.  Keep the belly tight!

Allow gravity to lower the weight but keep it  under control.  Keep the chest up, back flat, and heels down!

For the dips you may do ring or stationary.  You may also do them between 2 benches, boxes, counter tops - whatever!  You may use bands or even a slight jump.  Do NOT do a jump and slow lower today - that is more for strength building and not for the middle of a workout.  You can even do them off the end of a bench or chair.

The goal here will be to get the shoulders lower than the elbows at the bottom.  Lock out completely at the top.

12 Min EMOM
(Every Minute on the Minute for 12 Minutes)
3 Burpees
6 Lunges (alternating)

So at the start of the clock you will do 3 Burpees and 6 Lunges.  Then REST the rest of the minute.  Repeat this every minute for 12 min.

If you are getting MORE than 20 seconds rest - try going up to:

4 Burpees
8 Lunges (alternating)

Just enter your score as 12 (for the rounds) and put what reps you were doing per minute in the comments!

So for this one you will want to find the amount of reps that you can hold every minute for 12 minutes.  So you can start with the 3 and 6 and if that's too easy go up to 4 and 8 - or even 5 and 10!

For the burpees you can do regular burpees getting your chest and thighs to the ground at the bottom, then jumping or stepping your feet in and jumping up and clapping!

Feel free to go to the knees if you need to.  Take the push up out if you are having any shoulder issues, or if there is a belly in the way.  You can even do elevated burpees!

For the lunges you will alternate feet with each step.  You can do forward, backward, or walking lunges.  Each lunge counts as 1 rep.  So a set of 6 will end up being 3 per leg.

Make sure you take a long enough step each time so that your front heel is down when your back knee lightly touches the ground.  Drive through the heel to stand fully between reps.  Make sure to control the knee and don't allow it to cave in.  Use assistance if you need to and shorten the range of motion, or switch to air squats or step ups if you experience any pain!

12 Min EMOM
(Every Minute on the Minute)
4 Devil Press
4 Overhead Lunges Right Arm
4 Overhead Lunges Left Arm

RX Men: 40# DBs
RX Women: 25# DBs

RX + : Go up to 5-5-5

PROGRAM B

12 Min EMOM
(Every Minute on the Minute)
4 Clean and Jerk
4 Overhead Lunges (Alternating)

RX Men: 95#
RX Women: 65#

RX+ : Go up to 6-6

RX + OPTION: Choose a heavier weight.

Score: Don't worry too much about this.  If you make all 12 minutes without missing any minutes or reps - your score is 12.  Otherwise put how many minutes you were able to complete!

Goal: Pick a weight and reps that will challenge you, but you are pretty sure you can make it.

PROGRAM C

12 Min EMOM
(Every Minute on the Minute)
4 Sandbag Over the Shoulder
4 Sandbag Front Rack Lunges

As far as weight goes - USE WHAT YOU'VE GOT!

RX + : Go up to 6-6

Score: Don't worry too much about this.  If you make all 12 minutes without missing any minutes or reps - your score is 12.  Otherwise put how many minutes you were able to complete!

Goal: Pick a weight and reps that will challenge you, but you are pretty sure you can make it.

**For this version you may also sub overhead lunges with a barbell or 8 Single arm lunges with dumbbells (4 per side)

Score: Don't worry too much about this.  If you make all 12 minutes without missing any minutes or reps - your score is 12.  Otherwise put how many minutes you were able to complete!

Goal: Pick a weight and reps that will challenge you, but you are pretty sure you can make it.

NOTES:

For this one you can pick your weight and pick your reps.  It will of course add up.  You will want to make sure that you can complete the work (especially at first) in about 40-45 seconds.  Feel free to even go up to six reps of each if you can make it happen for all 12 minutes!

For the devil press you will start with the dumbbells on the ground and the hands on the dumbbells.  Jump or step your feet back.  Get your chest and thighs to the ground.  Press up to the top of the push up.  Jump or step your feet in so that they are outside of the dumbbells.  Keep the heels down, bend the knees, lift the chest.  From this position stand hard and fast driving through the legs.  Finish with the legs keeping the dumbbells close to the body. Shrug the shoulders, then guide the dumbbells up with the arms, finishing with a press to lock out with the biceps by the ears.

SHOW CONTROL when lowering the dumbbells back down!  Keep the heels down and back flat.  Bend the knees!

If you need a scale for the devil press and don't have lighter dumbbells you can always do a plate burpee or even a burpee + KB swing!  All of the way down to just a regular burpee!

For the overhead lunges you will only need one dumbbell.  You will do the reps with one arm locked out - bicep by the ear and then the other.  Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

For Time:

3 Rounds
Run 400
21 Thrusters

Rest 3 Min

3 Rounds
Run 300
15 Thrusters

Rest 3 Min

3 Rounds
Run 200
9 Thrusters

RX Men: 75#
RX Women: 55#

RX + Men: 21s - 75#, 15s - 95#, 9s - 115#
RX + Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for RX + you start at RX Weight and to up in weight for each new 3 Round section)

Goal: Under 30 Min TOTAL

PROGRAM A

For Time:

3 Rounds
Run 400 meters
21 DB Thrusters

Rest 3 Min

3 Rounds
Run 300 meters
15 DB Thrusters

Rest 3 Min

3 Rounds
Run 200 meters
9 DB Thrusters

RX Men: 30-40# DBs
RX Women: 15-25# DBs

RX + Men: 21s - 35# DBs, 15s - 40# DBs, 9s - 50# DBs
RX + Women: 21s - 25# DBs, 15s - 30# DBs, 9s - 35# DBs

(So for RX Plus you just go up in weight for each new 3 round section)

PROGRAM C

For Time:

3 Rounds
21 Cal Row/Bike
21 Thrusters

Rest 3 Min

3 Rounds
15 Cal Row/Bike
15 Thrusters

Rest 3 Min

3 Rounds
9 Cal Row/Bike
9 Thrusters

RX Men: 75#
RX Women: 55#

RX + Men: 21s - 75#, 15s - 95#, 9s - 115#
RX + Women: 21s - 55#, 15s - 65#, 9s - 75#

NOTES:

Oh man-

If you are worried about this number of thrusters - you may choose to scale each part to 2 rounds.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in NO MORE than 2-3 sets each time!  Which means for the 21s that you will do at LEAST 7-7-7 or something like that.  Make sense?  Ideally it's something you will get done in 1-2 sets.

If you are unable to run for weather or space restrictions, you can sub double unders, hop overs, or single unders.

If you choose the run the distances should be 400 (between 90 seconds to 2 min) - 300 (around 60-75 seconds) - 200 (under 1 min).

For the double under portion - if 75 will take you more than 2 min, you may scale the number down OR just do as many as you can in 90 seconds.  For the round of 50 - if it will take you more than about 1 min - lower or do as many as you can in 1 min.  For the 25 - it should take about 30 seconds.

We don't want this workout to be 30 min of you failing double unders!  SO choose one of those options!

For the thrusters you will have the bar on your shoulders.  Get the elbows high but keep a full grip!  Squat down by reaching the butt back and down.  Keep the heels down and drive the knees out.  On you get the butt below the hips you will stand up fast feeding the power from the legs into the press.

Press the bar to lockout overhead!  Keep the ribs down!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 KB/DB Swings
10 Unweighted Step Ups

Idea weight for Men: 25-40# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total number of completed rounds + any additional reps

Goal: 6 Rounds +

This one is VERY similar to the regular programmed workout.  So a great one to do with family and friends of different levels if you get the chance!

You may use either a kettlebell or a single dumbbell for the swings.  If you feel your dumbbell is too light and you want a challenge - you can also hold one in each hand and swing 2.  Just make sure that you can keep good positions and control the weight - keep the heels down and chest up the whole time.

For the swings your feet will be under the shoulders with the heels down.  Hinge at the hips but keep the belly tight, chest lifted, and back flat.  Bend the knees slightly.  The DB or KB is between the legs in both hands with straight arms.  Stand up hard and fast using the power from your legs to help make the DB/KB weightless.  Finish by guiding the weight up to eye level.  Avoid arching or leaning back. Squeeze the butt and legs at the top.

Allow gravity to bring the bell back down, but keep the heels down and chest lifted!

For the step ups - find a height that challenges you but that you are comfortable stepping up AND down safely.  You may use a box, bench, stack of plates, some stairs - whatever!  These step ups are unweighted.  You will alternate feet with each step at the bottom.

Put your WHOLE foot on your step.  Don't allow the knee to cave in as you step.  Drive through your heel and do your best not to assist with your arms.

Men shoot to be around 20" or higher.  Women 15" or higher if possible.  If not - find what works for you!

12 Min AMRAP
10 DB Power Clean
10 DB Step Ups

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

Score: Total Completed Rounds + Any Additional Reps

Goal: 7 Rounds +

PROGRAM B

12 Min AMRAP
10  Power Clean
10 Back Rack Step Ups

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

Score: Total Completed Rounds + Any Additional Reps

Goal: 7 Rounds +

NOTES:

Warning:  The dumbbell version of this workout will be VERY grippy - as usual I guess right? Take smart breaks and keep moving!

For the power clean the dumbbells will start on the ground just outside of the feet.  Feet are narrow under the hips with the heels down.  Bend the knees, hinge at the hips, arms straight, chest up and belly tight.  Stand hard and fast driving through the heels and lifting the chest.  Keep the arms straight until you have finished standing up!  Shrug the shoulders and then guide the dumbbells up - keeping them close to your body as you pull yourself down under slightly.  Rotate your elbows around fast to get the dumbbells on top of the shoulder.  Stand up to finish.

Lower the dumbbells back to the ground keeping a good position with the heels down and chest up/back flat.  Don't allow the back to round.

Only one head of each dumbbell needs to touch the ground between reps.

For the step ups you will hold a dumbbell in each hand.  Heigt for step up should be 22-24" for Men and 18-20" for women.  If you can make that happen and it is a safe and challenging but comfortable height for you - go for it!  If you need to do a lower step up - that is great too!

Make sure you put 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.

Lower the weight on either movement if necessary!

4 Rounds
25 Pull Ups
25 Push Ups
25 Box Jumps

RX+: 5 Rounds

In order to be eligible for RX+ you must finish the first 4 rounds under 15 Min.

Score: Total Time

Goal: Under 20 Min

PROGRAM C

4 Rounds
5-7 Muscle Ups (Bar or Ring)
15 Handstand Push Ups
25 Box Jumps

RX+: 5 Rounds

In order to be eligible for RX+ you must finish the first 4 rounds under 15 Min.

Score: Total Time

Goal: Under 20 Min

NOTES:

For this workout it is 100 reps of each thing!  If this is A LOT for you - choose from 1 of 3 options.  Either give yourself an absolute cut off of like 22-24 min OR lower the reps of each to 15, OR lower to 3 rounds!  We don't need you TOO over the top sore on Thanksgiving!  We would rather see you moving the whole time for 15-20 min than standing around a lot waiting until you are ready to do another push up!

For the pull ups you can choose whichever option works for you!  You can even go strict if you want to work those in.  If you do that, cut the number to 12-15 reps per round.

You can also kip, use the band, do ring or TRX rows, do rows on a bar in the rack, Parallette rows.  We prefer you don't do jumping pull ups for a workout that ALSO has box jumps if possible.  Lots of other options for this one.

If you don't have a way to do pull ups today - no worries.  Sub a KB or DB swing.

For the push ups you may sub knee push ups, or elevate push ups!  Choose a style that is challenging for you, but that you can get through those 25 reps in about 1-2 min or less.

For the  box jumps the ideal height is about 24" for men and 20" for women.  If you are unable to jump on a box that high because you aren't ready for it - jump on something lower!

If you don't have a box you can always use a bench, or something else sturdy!  If you don't have something sturdy to jump on - find something easy to jump over!

If you are unable to jump at this time - you may perform step ups for this part!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Squats
8 Lunges (Alternating)
6 Push Ups

No weight needed today!!  I know a lot of travel is coming up this week so this one will be great!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6 Rounds +

This one will light up the legs, but I think you guys will will crush it!

If you are super new to the program you can lower the numbers of squats and lunges to 6 and 6 also. OR you can lower the time to 8 min.

For the squats you will stand with your feet shoulder width apart.  Heels are down. Stand tall with the chest up and belly tight.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight!  We would love to see you get your butt lower than your knees at the bottom with NO rounding of the back or collapsing.  Also at the bottom the heels should be down and the knees out.

If you are unable to go that low and keep a good position, or if you have any pain, try holding on to something like the side of the pull up rack or a chair etc. and still go all of the way down.  OR you could use a target that is a bit higher.  Still the focus should be on keeping the heels down, knees out, and chest up.

For the lunges you may choose to do reverse stepping, forward stepping, or walking.  Make sure you take a long enough step that your front heel is down when the back knee LIGHTLY touches the ground.  If you are unable to go all of the way do the ground with no pain or without collapsing - again try using assistance or just cut the distance a bit.  Keep that front heel down at all costs though and keep the chest up!  Also work to avoid the front knee caving IN!!!

For the push ups you can go to the knees or even elevated if you need to!  Either way bring your chest all of the way down with the belly tight!  Press all of the way back up!

No sagging or snaking!

For Time:

50 Thrusters
40 Overhead Squats (or Front Squats)
30 Toes to Bar
20 Front Rack Lunges
10 Handstand Push Ups (or Strict Press)

(see description for lots of scales)

RX Men: 75#
RX Women: 55#

RX + Men: 95#
RX + Women: 65#

Score: Total Time

Goal: Under 15 Min

PROGRAM A

For Time:

50 DB Thrusters
40 Single Arm DB Overhead Squats (or 2DB Front Squats)
30 Toes to Bar
20 DB Front Rack Lunges
10 Handstand Push Ups (or DB Strict Press)

(see description for lots of scales)

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

NOTES:

So for this workout the VetWod official is with the overhead squats and handstand push ups.  We realize many of you are still working on that overhead strength and stability so we are giving you the option to choose between front squats or overhead squats and between handstand push ups (or sub) or a strict press.

The official weight for VETWOD is 95/65.

Of course if the RX weight won't allow you to finish around or before that 15 min mark - go LIGHTER!  Find something that you can do at least 10 thrusters with to start off!

For the thrusters the bar will be on the shoulders with the elbows high.  Feet are under the shoulders with the heels down.  Chest up belly tight.  Reach the butt back and down as you drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or collapsing in the back. Stand up hard and fast to pop the bar off of the shoulder.  Move the face back and finish with a press to lock out over the middle of the body.  Belly tight!

For the Front or Overhead squats the squat is the same!  Butt back and down, heels down, no plopping, knees out, butt lower than knees, chest up!  If you are overhead squatting you will have a wide grip that will allow you to stay locked out but also pull the bar back to keep it over the middle of the foot/body as you squat.  Drive into the bar.  Keep pushing up!  Try to keep the armpits facing forward.  Stand all of the way up at the top.

For the toes to bar you can sub knees up, v- ups, or weighted/regular sit ups!  Pick something that you can do in 4 sets or less.

For the front rack lunges the bar will be back on the front of the shoulders again with the elbows high.  This can be done as a forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step that the front heel stays down when the back knee touches lightly.  Keep the chest up and belly tight.  Alternate feet with each step!

HSPU can be kipping, strict, pike on box or sub a strict press!