Dos_DailyDemo

Dos Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAYPRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: HIPS AND CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

Welcome back for Week 2 of the Street Parking Vault!!  You have until Saturday, Jan 18th at 5pm PST to enter a score for this workout into Wodify to get credit toward your Vault Count!

What is the Street Parking Vault?  A series of 25 workouts - 1 per week for 25 weeks - where if you complete them all - there is a coveted (can't be bought) Street Parking Vault shirt on the line!

For this week's Vault workout you may do Program A, C or SHIFT to get credit!
To learn more about the Street Parking Vault check it out here!

WORKOUT

Every 2 Min - for as long as you can last: (Up to 40 Min)
Run 200 Meters
3 Pull Ups
7 Push Ups
12 Air Squats

No weight needed!

RX+ Men/Women: Take the reps up to:
5 Pull Ups - 10 Push Ups - 15 Squats

Score: Total Rounds Completed within the given time window (up to 20)

Goal: 10 Rounds + (20 Min)+

The way this works is when the clock starts you have 2 min to complete a 200 meter run, 3 pull ups, 7 push ups,  and 12 air squats.  If you finish the work before 2 min is up - you get to rest until the next 2 min window starts.  Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min!

The run should take less than a minute, so shorten the distance if needed.

If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

Whatever you choose 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!

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

For the air squats - set up with feet shoulder width apart.  Reach your butt back and down, with heels down, drive your knees out and keep your chest up.  Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

Welcome back for Week 2 of the Street Parking Vault!!  You have until Saturday, Jan 18th at 5pm PST to enter a score for this workout into Wodify to get credit toward your Vault Count!

What is the Street Parking Vault?  A series of 25 workouts - 1 per week for 25 weeks - where if you complete them all - there is a coveted (can't be bought) Street Parking Vault shirt on the line!

For this week's Vault workout you may do Program A, C or SHIFT to get credit!
To learn more about the Street Parking Vault check it out here!

WORKOUT

Every 2 Min - for as long as you can last: (Up to 40 Min)
Row 250  Meters
OR
Bike 15 Cal Men/ 11 Cal Women
3 Pull Ups
7 Push Ups
12 Air Squats

No weight needed!

RX+ Men/Women: Take the reps up to:
5 Pull Ups - 10 Push Ups - 15 Squats

Score: Total Rounds Completed within the given time window (up to 20)
Goal: 10 Rounds + (20 Min)+

The way this works is when the clock starts you have 2 min to complete a 250 Meter Row OR 15 Cal Bike (Men) / 11 Cal Bike (Women), 3 pull ups, 7 push ups,  and 12 air squats.  If you finish the work before 2 min is up - you get to rest until the next 2 min window starts.  Keep repeating that every 2 min until you can no longer keep the work under 2 min - OR you hit 40 min!

The bike/row should take a minute or less, so shorten the distance/calories if needed.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

Whatever you choose 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!

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

For the air squats - set up with feet shoulder width apart.  Reach your butt back and down, with heels down, drive your knees out and keep your chest up.  Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

MAMA MODIFICATIONS

RUN/JOG - To 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. 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.

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, Banded Lat Pull Downs, BIRTHFIT 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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

Dos_ShiftDemo

Dos Shift Tips

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

Welcome back for Week 2 of the Street Parking Vault!!  You have until Saturday, Jan 18th at 5pm PST to enter a score for this workout into Wodify to get credit toward your Vault Count!

What is the Street Parking Vault?  A series of 25 workouts - 1 per week for 25 weeks - where if you complete them all - there is a coveted (can't be bought) Street Parking Vault shirt on the line!

For this week's Vault workout you may do Program A, C or SHIFT to get credit!

20 Min AMRAP:
(As Many Rounds and Reps as Possible in 20 Min)
30 Second Row, Run, Bike,
Single Unders or Taps
4 Ring Rows or Bent Over Rows
6 Push Ups
8 Air Squats

No weight necessary (unless doing bent over rows - in which case - use what you've got!)

Score: Total completed rounds plus any additional reps.
Goal: 12+ Rounds!

The way this flows is as follows:  You will put 20 min on the clock and repeat the cycle of 30 seconds of run/jog, row, bike, single unders, taps, or low step ups for - then 4 ring or bent over rows, 6 push ups, 8 air squats!  Your score is how many times you complete the whole cycle + any additional reps you get into the next one!

For the 30 seconds you can pick either run, row, bike, single under or taps!

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become.  Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever.  Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back.   You will perform 4 on each side. If your weight feels too heavy you may choose to do an upright row (8 reps) using both hands.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows.  Keep the belly tight and avoid worming or snaking.  Go all of the way down to touch the chest  at the bottom, come all of the way up at the top.

For the air squats you will have the feet shoulder width apart with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down as you drive the knees out.  Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight!  Drive through the heels and drive the knees out to stand completely.

If you tend to really collapse in the bottom position-  try slowing down. You may also try holding on to something like a doorway.

MAMA MODIFICATIONS

RUN/JOG - To 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. 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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

11420

Barbell version

TIP SHOOT THROUGHS JAN 14TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | POSTERIOR CHAIN RELEASE
POST: HAMSTRINGS AND HIP FLEXORS/PSOAS

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

Workout

10 Rounds
8 Dumbbell Power Cleans
8 Weighted Sit Ups - or - 8 Shoot Throughs

RX Men: 40# DBs (30-40# Sit Up)
RX Women: 25# DBs (15-25# Sit Up)

RX+ Men: 50# DBs+ (30-40# Sit Up)
RX+ Women: 35# DBs+ (15-25# Sit Up)

Score: Total Time to Complete
Goal: Under 14 Min

Set yourself up with weights and sit up/shoot through variations that allow for about a round a minute.

Both weighted sit ups and shoot throughs = RX.

DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep."

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening, use a lighter weight or do regular situps without the weight.

For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position.  To "shoot through" keep your arms straight and jump the knees to the chest.  Swing your body forward and then kick the legs straight out in front of you.  Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

Some great mamas subs for this would be Russian kettlebell swings or ball slams.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

10 Rounds
6 Barbell Power Cleans
8 Weighted Sit Ups - or - 8 Shoot Throughs

RX Men: 95# (30-40# Sit Up)
RX Women: 65# DBs (15-25# Sit Up)

RX+ Men: 115#+ (30-40# Sit Up)
RX+ Women: 75#+ (15-25# Sit Up)

Score: Total Time to Complete
Goal: Under 14 Min

Set yourself up with weights and sit up/shoot through variations that allow for about a round a minute.

Both weighted sit ups and shoot throughs = RX.

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening, do regular situps without the weight.

For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position.  To "shoot through" keep your arms straight and jump the knees to the chest.  Swing your body forward and then kick the legs straight out in front of you.  Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

Some great mamas subs for this would be Russian kettlebell swings or ball slams.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

Workout

10 Rounds
4-6 Sandbag Over the Shoulder
8 Weighted Sit Ups - or - 8 Shoot Throughs

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Sit Ups:
Men: 30-40#
Women: 15-25#

Score: Total Time to Complete
Goal: Under 14 Min

Set yourself up with over the shoulder rep targets and sit up/shoot through variations that allow for about a round a minute.

Choose number of sandbag over shoulder depending on how heavy your sandbag or d-ball is!

Both weighted sit ups and shoot throughs = RX.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening, do regular situps without the weight.

For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position.  To "shoot through" keep your arms straight and jump the knees to the chest.  Swing your body forward and then kick the legs straight out in front of you.  Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

Some great mamas subs for this would be Russian kettlebell swings or ball slams.

MAMA MODIFICATIONS

DB POWER CLEANS - You could also try less weight or starting from the hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YOUTUBE Library for demos)

KB/DB Deadlift - If your 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 its 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.

SHIFT 011420

200114_SHIFT TIP

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

10 Rounds
10 KB/DB Deadlift
8 KB/DB Hang Power Clean
6 Sit Up

Idea weight for Men: Single 35-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 14 Min

For this workout you will go through the 10-8-6 for a total of 10 rounds.

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet.  Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up.  Lift the chest and squeeze the butt to stand!  Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the dumbbell Hang power clean you hold the dumbbells at the hips.  Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders.  The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to you can use the assistance of a band, rope, dog leash, etc. attached to a pole to help pull yourself all the way up. TRY and use the assistance as little as possible

No sit ups or crunching right now?  You may try a dead bug or ball slams.

MAMA MODIFICATIONS

DB POWER CLEANS - You could also try less weight or starting from the hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YOUTUBE Library for demos)

KB/DB Deadlift - If your 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 its 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.

11520

TIP DB STEP UP OVERS JAN 15TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: SCIATICA/PIRIFORMIS OR LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Part 1:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
6 Supine Ring or Bar in Rack Rows
Max Reps Weighted Step Up Overs

REST 2 MIN BEFORE PART 2

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

RX+ Men: 50# DBs / 8 Supine Rows
RX+ Women: 35# DBs / 8 Supine Rows

Ideal Step Up Over Height:
Men: 22-24#
Women: 18-20"

Part 1 Score: Step Up Over Reps ONLY
Goal: 55 Reps+

You are shooting for roughly 7 step up overs each minute, so pick a weight and height that allows for that.

The supine rows should be really challenging.  Ideally you can do the 6 unbroken but it should be a fight, and of course always with good form!

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar and lower back to straight arms.

You'll use this same technique if doing ring rows, although you may have palms facing each other.

You can also do bent over rows if you don't have that other equipment.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box.  Drive out of the heel for each rep and avoid the knee caving in.  You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. But, choose a height that you can keep your torso as upright as possible when you step.

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all?  Sub reverse lunges!

Feel free to lower the weight all the way down to nothing if you need to!

Part 2:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
8 Dumbbell Shoulder Press (Strict Press)
Max Reps Box Jump Overs

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

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

Ideal Box Jump Over Height:
Men: 22-24#
Women: 18-20"

Part 2 Score: Box Jump Over Reps ONLY
Goal: 65 Reps+

Choose a load on the shoulder presses that will be hard for 8 reps but that you can complete with proper technique. Choose a height on the box jump overs that you can get at least 8 per minute.  If you are getting in the 12-15 range, make it higher!

Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the box jump overs, stand facing the box with feet hip width apart. Jump onto the box and step down off the other side. Then, turn and jump onto the box from the other side. Each jump + over is 1 rep.
Make sure when you jump and when you land that the knees do not cave in!

Nothing to jump on? Find something a bit lower to jump over! If jumping is not happening, just do step up and overs.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Part 1:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
6 Supine Ring or Bar in Rack Rows
Max Reps Back Rack Step Ups

REST 2 MIN BEFORE PART 2

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 115#+ / 8 Supine Rows
RX+ Women: 75#+ / 8 Supine Rows

Ideal Step Up Height:
Men: 22-24#
Women: 18-20"

Part 1 Score: Step Up Reps ONLY
Goal: 50 Reps+

You are shooting for roughly 6-7 step ups each minute, so pick a weight and height that allows for that.

The supine rows should be really challenging.  Ideally you can do the 6 unbroken but it should be a fight, and of course always with good form!

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar and lower back to straight arms.

You'll use this same technique if doing ring rows, although you may have palms facing each other.

You can also do bent over rows if you don't have that other equipment.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women.  But, choose a height that you can keep your torso as upright as possible when you step.

If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to reverse lunges.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep.

Part 2:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
8 Barbell Shoulder Press (Strict Press)
Max Reps Box Jump Overs

RX Men: 75-95#
RX Women: 45-55#

RX+ Men: 115#+
RX+ Women: 55#+

Ideal Box Jump Over Height:
Men: 22-24#
Women: 18-20"

Part 2 Score: Box Jump Over Reps ONLY
Goal: 65 Reps+

Choose a load on the shoulder presses that will be hard for 8 reps but that you can complete with proper technique. Choose a height on the box jump overs that you can get at least 8 per minute.  If you are getting in the 12-15 range, make it higher!

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly.  Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

For the box jump overs, stand facing the box with feet hip width apart. Jump onto the box and step down off the other side. Then, turn and jump onto the box from the other side. Each jump + over is 1 rep.

Make sure when you jump and when you land that the knees do not cave in!

Nothing to jump on? Find something a bit lower to jump over!

If jumping is not happening, just do step up and overs.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Part 1:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
2 Bar/Ring Muscle Ups
Max Reps DB Step Up Overs

REST 2 MIN BEFORE PART 2

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

RX+ Men: 50# DBs+ / 2 Strict Ring Muscle Ups or 3 Bar Muscle Ups
RX+ Women:  35# DBs +/ 2 Strict Ring Muscle Ups or 3 Bar Muscle Ups

Ideal Step Up Over Height:
Men: 22-24#
Women: 18-20"

Part 1 Score: Step Up Over Reps ONLY
Goal: 55 Reps+

Make sure you give yourself at least 30 seconds for step up overs on this one. Adjust the muscle ups, dumbbell weights and box height to give you enough time to get roughly 7 reps each minute.

A muscle up is a combination of a big pull up, a transition, and a dip.  Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout.  You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

Choose a version that is challenging.  You can also raise or lower the number of reps based on your own ability.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box.  Drive out of the heel for each rep and avoid the knee caving in.  You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. But, choose a height that you can keep your torso as upright as possible when you step.

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all?  Sub reverse lunges!

Feel free to lower the weight all the way down to nothing if you need to!

Part 2:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
8 Handstand Push Ups
Max Reps Box Jump Overs

RX+ Men/Women: 6-8 Strict Handstand Push Ups

Ideal Box Jump Over Height:
Men: 22-24#
Women: 18-20"

Part 2 Score: Box Jump Over Reps ONLY
Goal: 65 Reps+

Make sure you lower with control on the handstand push ups (any variation) and use a mat. Really, this movement is only advised if you are very proficient with it.  You shoulders are going to be working hard today!

Choose a height on the box jump overs that you can get at least 8 per minute.  If you are getting in the 12-15 range, make it higher!

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Pike handstand push ups or lowering the number is always an option.

For the box jump overs, stand facing the box with feet hip width apart. Jump onto the box and step down off the other side. Then, turn and jump onto the box from the other side. Each jump + over is 1 rep.

Make sure when you jump and when you land that the knees do not cave in!

Nothing to jump on? Find something a bit lower to jump over!

If jumping is not happening, just do step up and overs.

MAMA MODIFICATIONS

STEP UPS/WEIGHTED STEP UP OVERS - 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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

JERK/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.

SHIFT 011520

200115_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Alternating Step Ups
8 Overhead Press
8 Jump/Skip Overs

Idea weight for Men: Single 30-50# KB/DB - or pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB/DB - or pair of lighter dumbbells

Score: Total Number of Completed Rounds + any additional reps
Goal: 8 Rounds +

For this workout you will go through the 8-8-8 as many times as you can in 12 minutes.

For the step ups you will choose a height that will challenge you, but that you feel comfortable  stepping up and down.  If possible this should be at least 12""+.

Make sure to put your WHOLE foot on the step each time.  Don't allow the knee to cave in and drive out of the heel to stand completely.  Lower under control and switch feet.  Each set of 8 you will do  4 per leg.

If you are unable to perform a step up you can to a bodyweight alternating lunge or unweighted single leg toe touches.

For the shoulder press you can either us  one dumbbell/KB or hold 2 dumbbells on either shoulder. Focus on keeping the rib cage down, bring the dumbbells or KB all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

For the jump overs we would like you to find something that you are comfortable jumping  OVER. This can be a dumbbell, KB, rolled up towel, broomstick, or even a line on the ground. You can even do a little skip over with your feet if you are worried about jumping over something.

You will face the object jump/skip over, then turn around a jump/skip again.

If jumping is out of the questions you can sub a KB swing. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

MAMA MODIFICATIONS

STEP UPS/WEIGHTED STEP UP OVERS - 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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

JERK/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.

11620

TIP DB THRUSTER BREATHING JAN 16TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): BUTTS AND GUTS | SUNS OUT GUNS OUT EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | THORACIC SPINE RELEASE
POST: QUADS/IT | SI JOINT RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min as Possible)
20 Double Unders / Dumbbell Hop Overs
5 Dumbbell Front Squats
3 Dumbbell Thrusters
Rest 1 Min Between AMRAPs

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

RX+ Men: 30 Double Unders / 50# DBs
RX+ Women: 30 Double Unders / 35# DBs

Score: Total COMPLETE Rounds from all 3 AMRAPs + any Additional Reps
Goal: 12 Rounds +

The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs.

Keep track of the rounds plus additional reps you get in each one and then add up the total rounds plus the total additional reps for your final score.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds.  If 20 double unders will be really broken up, you may want to lower to 10 reps.  If that will still be really broken, go with the dumbbell hop overs. Each hop over the the dumbbell is one rep.

For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

For the thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min as Possible)
20 Double Unders / Dumbbell Hop Overs
5 Barbell Front Squats
3 Barbell Thrusters
Rest 1 Min Between AMRAPs

RX Men: 75#
RX Women: 55#

RX+ Men: 30 Double Unders / 95#+
RX+ Women: 30 Double Unders / 65#+

Score: Total COMPLETE Rounds from all 3 AMRAPs + any Additional Reps
Goal: 12 Rounds +

The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs.

Keep track of the rounds plus additional reps you get in each one and then add up the total rounds plus the total additional reps for your final score.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds.  If 20 double unders will be really broken up, you may want to lower to 10 reps.  If that will still be really broken, go with the dumbbell hop overs. Each hop over the the dumbbell is one rep.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min as Possible)
20 Double Unders / Sandbag Hop Overs
5 Sandbag Front Squats
3 Sandbag Thrusters
Rest 1 Min Between AMRAPs

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: 30 Double Unders per Round

Score: Total COMPLETE Rounds from all 3 AMRAPs + any Additional Reps
Goal: 12 Rounds +

The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs.

Keep track of the rounds plus additional reps you get in each one and then add up the total rounds plus the total additional reps for your final score.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds.  If 20 double unders will be really broken up, you may want to lower to 10 reps.  If that will still be really broken, go with the sandbag hop overs. Each hop over the the bag is one rep.

For these squats, make sure the sandbag is resting on the biceps with the elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

For the thrusters the sandbag will be on the biceps with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high.  Stand hard and fast to pop the sandbag off of the body.  Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. (Visit BIRTHFIT Youtube library for demos)

SHIFT 011620

200116_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Rounds
20 Single Unders or Taps
7 Goblet Squats
Rest 20 Seconds Between Rounds

Idea weight for Men: Single 30-50# KB/DB
Idea weight for Women: Single 12-25# KB/DB

Score: Total Time (Including Rest)
Goal: Under 15 Min

Goal is to go all out and not take breaks during each round.  Only rest is that 20 seconds between rounds.

For the taps /single unders  you will do 20 per round!  You may also choose to do low step ups if jumping or skipping is not an option.

For the Goblet Squat you will hold the weight at the chest/shoulders.  Feet are shoulder width apart with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the heels down as you drive the knees out.  Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up!  Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position.  Or if injury/issue prevents this you may squat to a slightly higher target!

Try to modify as needed with your squat, so you can hit the goal time!

MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. (Visit BIRTHFIT Youtube library for demos)

011720

TIP WORKOUT JAN 17TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): BUTTS AND GUTS | SUNS OUT GUNS OUT 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 | HIP FLEXORS/PSOAS
POST: COOL DOWN FLOW | SLEEPY TIME

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

Workout

5 Rounds
15 Kettlebell Swings
15 Burpees

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

RX+ Men/Women: 20 Reps Per Round (Only allowed to do this if you can keep each round under 2 min!)

Score: Total Time
Goal:  Under 10 Min - You gotta want it!!

The idea is to go hard and fast on this one.  Shoot for sub 2 minute rounds.

Make sure you breathe!

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

Burpees start standing.  Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

MAMA MODIFICATIONS

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

SHIFT 011720

200117_SHIFT TIP

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

5 Rounds
1 Min KB/DB Swings
1 Min Burpees

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total Reps of Both Movements Combined
Goal: 125 Total Reps!

For this workout you will do as many KB/DB swings as you can in a minute. The following minute you will do as many burpees as you can in a minute. You will repeat this cycle until you have done 5 rounds or 10 minutes total. There is no set rest in this workout.

For the swings the goal will be to hit 15-20 per minute. You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the burpees your goal will be to hit 5-10 in the minute! You may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

MAMA MODIFICATIONS

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

11820

TIP BB SUPINE TOE TOUCHES JAN 18TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
SWAP(skip the main workout and do one of these instead): ENDURANCE | SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | ANKLES/CALVES
POST: SCIATICA/PIRIFORMIS | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

Run 800 Meters
Then
8 Rounds:
12 Dumbbell Farmer Lunges
10 Supine Toe Touches
Then
Run 800 Meters

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

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

You could also do 8 Toes to Bar per round instead of the toe touches if you want to!

Score: Total Time
Goal: Under 22 Min

Pick a nice steady pace you maintain throughout this one. You want to push it on that first run when you are fresh but make sure you can get right into the lunges and toe touches a soon as you get back.

For the 800m run, you're working with around 4:00 to 4:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - do 1 minute of one of the following subs every round rather at the beginning and end (8 times):
Double/Single Unders
Low step ups
Mtn Climbers
Taps to a low target.

On the Farmer lunges the dumbbells or KBs will be held at the sides. Try not to round the shoulders too far forward as you lunge. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

You can also do goblet lunges, holding one DB or KB to your chest using both hands.

If that isn't happening, try good old fashioned unweighted lunges!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

You can modify this by  getting rid of the weight and doing lying leg raises.

If you want to do toes to bar instead, do 8 per round.

For the mamas, try dead bugs, Russian kettlebell swings or even ball slams.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

Run 800 Meters

Then

8 Rounds:
12 Barbell Front Rack Lunges
10 Supine Toe Touches

Then

Run 800 Meters

RX Men: 95#
RX Women: 65#

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

Score: Total Time
Goal: Under 22 Min

Pick a nice steady pace you maintain throughout this one. You want to push it on that first run when you are fresh but make sure you can get right into the lunges and toe touches a soon as you get back.

For the 800m run, you're working with around 4:00 to 4:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - do 1 minute of one of the following subs every round rather at the beginning and end (8 times):
Double/Single Unders
Low step ups
Mtn Climbers
Taps to a low target.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

If that isn't happening, try good old fashioned unweighted lunges!

For the supine toe touches, lie on the floor, legs extended, holding the barbell above your chest with an overhand grip, arms extended fully. With the legs sealed together, raise them up until your toes or shins touch the bar, then lower back to the floor.

Safety tip:
Place the barbell in the lowest rung of a squat rack and slide underneath before you lift it above your chest. This ensures that if you do lose your grip and drop the weight, it will fall onto the rack — not your chest.

You can modify this by  getting rid of the weight and doing lying leg raises.

If you want to do toes to bar instead, do 8 per round.

For the mamas, try dead bugs, Russian kettlebell swings or even ball slams.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

Then

8 Rounds:
12 Dumbbell Farmer Lunges
10 Supine Toe Touches

Then

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

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

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

**Can also do the front rack lunge option from Program B.

Score: Total Time
Goal: Under 22 Min

Pick a nice steady pace you maintain throughout this one. You want to push it on that first bike/row when you are fresh but make sure you can get right into the lunges and toe touches a soon as you finish.

For the bike/row adjust the calories or distance to something you can complete in 4-5 minutes if needed.

On the Farmer lunges the dumbbells or KBs will be held at the sides. Try not to round the shoulders too far forward as you lunge. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

You can also do goblet lunges, holding one DB or KB to your chest using both hands.

If that isn't happening, try good old fashioned unweighted lunges!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

If you want to do toes to bar instead, do 8 per round.

You can also modify this by  getting rid of the weight and doing lying leg raises.

For the mamas, try dead bugs, Russian kettlebell swings or even ball slams.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up


WORKOUT

In Teams of 2 Complete:
2 Rounds
Run 800 Meters (Together)
100 Dumbbell Farmer Lunges
100 Supine Toe Touches

Run together.  One person works at a time on the lunges and toe touches.  Rotate however you want!

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

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

Score: Total Time
Goal: Under 25 Min

Pick a nice steady pace you maintain throughout this one. You want to push it on that first run when you are fresh but make sure you can get right into the lunges and toe touches a soon as you get back.

For the 800m run, you're working with around 4:00 to 4:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - complete 150 mountain climbers total at the beginning of each round instead.

On the Farmer lunges the dumbbells or KBs will be held at the sides. Try not to round the shoulders too far forward as you lunge. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

You can also do goblet lunges, holding one DB or KB to your chest using both hands.

If that isn't happening, try good old fashioned unweighted lunges!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

You can modify this by  getting rid of the weight and doing lying leg raises.

If you want to do toes to bar instead, do 80 reps total!

MAMA MODIFICATIONS

RUN/JOG - To 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. 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.

FARMER LUNGES - 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.

SUPINE TOE TOUCHES/LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (Vists BIRTHFIT YouTube library for demos).