The Vault "Dieciséis" Daily Demo

The Vault "Dieciséis" Subs and Mods

The Vault "Dieciséis" Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
POST (best after the main workout): SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, POSTERIOR CHAIN RELEASE
POST: HAMSTRINGS, THORACIC SPINE RELEASE

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the SIXTEENTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - April 25 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

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PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds
30 DB Deadlifts
12 Burpee Pull Ups

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX+ Men: 30 Single Leg DB Deadlifts (Alternating)
RX + Women: 30 Single Leg DB Deadlifts (Alternating)

RX+ Option: Add Weight

Score: Total Time
Goal: Finish in 15-20 minutes.

We are shooting for 3-4 minute rounds here. It's a lot of deadlifts, and even at a lighter load, it is very important that you focus on maintaining good positions for the entire workout!

For the deadlifts, the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 12 Burpees + 12 ring/trx rows. Nothing to pull up to? Just go with a burpee jump over or change the ring rows to upright rows!

We do not recommend subbing bent over rows on this one!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

3 Rounds (For Time)
30 Deadlifts
20 Burpee Pull Ups

RX Men: 165-185#
RX Women: 105-125#

RX+ Men: 205# +
RX + Women: 145# +

Score: Total Time
Goal: Finish in 12-20 minutes.

Glory Days Option: Swap Burpee Pull Ups for 10 Burpee Bar or Ring Muscle Ups. This was originally Program C. Score can be put here. Just put note in comments.

We are shooting for sub 5 minute rounds here. Choose a load on the deadlift that will allow you to get 5-10 reps at a time. One burpee pull up takes a fair amount of time so find a smooth pace you can maintain!

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift  drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. Nothing to pull up to? Just go with a burpee jump over or change the ring rows to upright rows!

We do not recommend subbing bent over rows on this one!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

3 Rounds (For Time)
30 Sandbag Over Shoulder
20 Burpee Pull Ups

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

RX+: If you have a heavier bag. Use it and lower the reps to 20 over the shoulder per round.

Men: 100#+
Women: 70#+

Score: Total Time
Goal: Finish between 12-20 minutes.

We are shooting for sub 5 minute rounds here. The over the shoulders should take around 3 minutes or less. If you can't easily adjust the weight of the bag, consider adjusting the reps. One burpee pull up takes a fair amount of time so find a smooth pace you can maintain!

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!!!

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. Nothing to pull up to? Just go with a burpee jump over or change the ring rows to upright rows!

We do not recommend subbing bent over rows on this one!

MAMA MODIFICATIONS

KB/DB DEADLIFT - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. 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.

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

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.

The Vault "Dieciséis" Shift Demo

The Vault "Dieciséis" Shift Subs and Mods

The Vault "Dieciséis" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the SIXTEENTH workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - April 25 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 KB/DB Deadlifts
5 Burpees
10 Ring/TRX or Upright Rows

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds+

For this workout, you will go through the 15 deadlifts, 5 burpees, and 10 ring rows for 12 minutes.

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 burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

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. Since it's only 5 at a time - challenge yourself! 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 upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand). The weight will start held at the waist with you standing tall. Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body. This should look like you are zipping up your jacket. Elbows should stay back! Make sure not to let the shoulders and elbows roll forward. Bring to chest height. Lower under control.

MAMA MODIFICATIONS

KB/DB DEADLIFT - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. 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.

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

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.

42120

TIP BW AIR SQUAT APR 21 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
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: MORNING COFFEE, CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE, SCIATICA/PIRIFORMIS

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds (25 Min)
Run 200 Meters
36 Air Squats
Run 200 Meters
18 Dumbbell Push Press

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

RX+ Men/Women: Go every 4 Min.

RX+ Option: Go heavier!

Score: Slowest Round ONLY!
Goal: Under 4 Min

So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT your score is your slowest round so the goal is to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way.

For the 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, Mtn Climbers or toe taps to a low target.

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.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds (25 Min)
Run 200 Meters
36 Air Squats
Run 200 Meters
18 Barbell Push Press

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

RX+ Men/Women: Go every 4 Min.

RX+ Option: Go heavier!

Score: Slowest Round ONLY!
Goal: Under 4 Min

So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT your score is your slowest round so the goal is to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way.

For the 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, Mtn Climbers or toe taps to a low target.

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.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds (25 Min)
Row 250 Meters or Bike 15 Cal (Men) / 11 Cal (Women)
36 Air Squats
Row 250 Meters or Bike 15 Cal (Men) / 11 Cal (Women)
18 Push Press

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

RX+ Men/Women: Go every 4 Min.

RX+ Option: Go Heavier

**Can also do this with barbell option from Program B.

Score: Slowest Round ONLY!
Goal: Under 4 Min

So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT your score is your slowest round so the goal is to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way.

For the bike/row, you're working with a minute or less. Shorten the calories/distance as needed to fit the time window.

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.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

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.

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 042120

SHIFT TIP_202104

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

8 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders, Mtn Climbers, Low Step Ups
30 Seconds Air Squats
30 Seconds Jog, Row, Bike, Taps, Single Unders, MTN Climbers, Low Step Ups
30 Seconds Overhead Press

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

(Only need weight for the overhead press)

Score: Squat and Press Reps Combined for all 8 Rounds.
Goal: 130-180 Reps

For this workout, you will perform 30 seconds of jogging, 30 seconds of squats, 30 seconds of jogging, and 30 seconds of presses for 8 rounds or 16 minutes total.

For the first part you will choose from a Jog, Row, Bike, Taps, Single Unders, MTN Climbers, Low Step Ups

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 have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps next to the ears! Then bring the dumbbells all the way down to the shoulders each time.

If you need to - you can sub push-ups for the shoulder press. You may do regular push ups, knee push ups, or even elevated push ups.

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.

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.

42220

TIP BB POWER SNATCH APR 22 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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: COOL DOWN FLOW AND/OR LOWER BACK RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

For Time
120 Alternating Dumbbell Snatch
Every Minute on the Minute 6 Weighted Sit Ups

**No sit ups on first min

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB / 8 Weighted Sit Ups
RX+ Women: 35# DB  8 Weighted Sit Ups

**If you need to swap to a lighter weight for the sit ups vs the DB snatch - note that in comments!

Score: Total Time
Goal: 9-14 Min

If you find yourself dropping below 10 snatches per min - lower the number of sit ups - or do unweighted sit ups!

On "go" start doing your power snatches. At the 1:00 mark, stop and do 6 weighted sit ups then get right back to the power snatches until 2:00 when it's time for more weighted sit ups. Keep going like that until you've completed all 120 reps.

Choose a load at which you can do a MINIMUM of 12 power snatches per minute.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So when you complete 120 reps it will be 60 per arm.

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 either bringing it to your chest as you sit up or 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.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

For Time
75 Barbell Power Snatch
Every Minute on the Minute 6 Weighted Sit Ups

**No sit ups on first min

RX Men: 75# / Sit Up Weight: 30-40#
RX Women: 55# / Sit Up Weight 15-25#

RX+ Men: 95# / 8 Weighted Sit Ups
RX+ Women: 65# / 8 Weighted Sit Ups

Score: Total Time
Goal: 9-14 Min

If you find yourself dropping below 6 snatches per min - lower the number of sit ups - or do unweighted sit ups!

On "go" start doing your power snatches. At the 1:00 mark, stop and do 6 weighted sit ups then get right back to the power snatches until 2:00 when it's time for more weighted sit ups. Keep going like that until you've completed all 75 reps.

Choose a load at which you can do a MINIMUM of 7 power snatches per minute.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the 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 either bringing it to your chest as you sit up or 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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

For Time
75 Sandbag Ground to Overhead
Every Minute on the Minute 6 Sandbag Supine Toe Touches

**No toe touches on first min

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

RX+: Go up to 8 Toe Touches per min.

Score: Total Time
Goal: 9-14 Min

If you find yourself dropping below 6 ground to overhead reps per min - lower the number of sit ups - or do unweighted sit ups!

On "go" start doing your ground-to-overheads. At the 1:00 mark, stop and do 6 supine toe touches then get right back to the ground to overheads until 2:00 when it's time for more toe touches. Keep going like that until you've completed all 75 reps.

Choose a load at which you can do a MINIMUM of 7 reps of the ground to overhead per minute.

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the supine toe touches 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 holding the sandbag like the top of a bench press. 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 bag. Lower your legs back down to a hover with control so you don't overarch your back.

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement, use the Shift programming with KB Swings instead.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motionj (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose one of the movements from the Functional Progression Warm Up video), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See the Mama Modifications movement library for demos).

SHIFT 042220

SHIFT TIP_202204

SHIFT WARM UP

Simple Shift Warm Up

WORKOUT

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

Idea weight for Men: Single 25-45# KB/DB
Idea weight for Women: Single 12-30# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9-12 Rounds

For this workout, you will go through 10 swings and 6 sit-ups for 12 minutes.

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!

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 add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

No sit ups or crunching right now? You may try a dead bug or slam balls.

For our Mamas you can always check out the Mama modification on Members Only!

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement, use the Shift programming with KB Swings instead.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motionj (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose one of the movements from the Functional Progression Warm Up video), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See the Mama Modifications movement library for demos).

42320

TIP BW BOX JUMP OVERS APR 23 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER - OLY
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
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, COUCH STRETCH
POST: QUADS/IT, CALVES/ANKLES

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds (For Time)
Run 400 Meters
20 Box Jump Overs
Rest 1 Min Between Rounds

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

RX+ Men/Women: Go up to 30 Box Jump Overs (only if you can still hit the goal time)

See below for run/no box subs.

Score: Slowest Round ONLY
Goal: 2:45 - 4:00

Pretty straight forward today but definitely not easy. Challenge yourself by pushing the pace on the run. Make sure you pick up your feet on the box jump overs!

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window.

If you are unable to run for space or weather reasons - you may sub 2 min of step ups on your box or 2 min of taps. Single or double unders are not the BEST option today just due to the amount of jumping already - and tomorrow's workout has double unders in it!!

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump ON find something to jump OVER!

Unable to jump?  You may do a run + step up overs.  Or a heavy Russian swing instead.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds (For Time)
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
20 Box Jump Overs

Rest 1 Min Between Rounds

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

RX+ Men/Women: Go up to 30 Box Jump Overs (only if you can still hit the goal time)

See below for no box subs.

Score: Slowest Round ONLY
Goal: 2:45 - 4:00

Pretty straight forward today but definitely not easy. Challenge yourself by pushing the pace on the bike/row.  Make sure you pick up your feet on the box jump overs!

For the bike/row, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window.

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump ON find something to jump OVER!

Unable to jump? You may do a run + step up overs. Or a heavy Russian swing instead.

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.

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.

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

SHIFT 042320

SHIFT TIP_202304

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Mtn Climbers
20 Alternating Step Ups
Rest 30 Seconds after each round!

No weight needed today!

Score: Total Time including rest
Goal: Around 20 total minutes (remember - that includes the rest between rounds)

For this workout, you will jog for 1 minute, perform 20 alternating step-ups, then rest for 30 seconds for 8 rounds total.

For the first part you will choose from a Jog, Row, Bike, Taps, Single Unders, Mtn Climbers

Since the goal for this including rest is under 20 min - you want the step ups to take roughy 1 min or less to perform the step ups. These shouldn't be "low step ups" but a height that is challenging, allows you to move consistently, and you feel safe stepping up and down.

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. Alternate legs on each step-up - so it ends up being 10 per leg per round.

If you do not have a step, sub lunges for the step-ups. These may be forward stepping, reverse stepping, or walking lunges.  Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

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.

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.

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

42420

TIP BW DOUBLE UNDERS APR 24 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): SUNS OUT GUNS OUT
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: MORNING COFFEE, PIGEON STRETCH
POST: CALVES/ANKLES, HIP FLEXORS/PSOAS

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

4 Rounds (For Time)
40 Double Unders
12 Dumbbell Front Squats
30 Wall Balls / Single Dumbbell Thrusters

RX Men: 40# DBs / 20#ish Ball
RX Women: 25# DBs / 13-15#ish Ball

RX+ Men: 50# DBs / 60 Double Unders
RX+ Women: 35# DBs / 60 Double Unders

Score: Total Time
Goal: 13-20 Min

Pretty big goal range today to account for double under differences. You can use this as an opportunity to practice your dubs but don't get too hung up on them. Each round should definitely take less than 5 minutes, shoot for 3:30-4:00. Take smart breaks!

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 90 seconds each time. Consider lowering to 30 reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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 wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

4 Rounds (For Time)
40 Double Unders
12 Barbell Front Squats
30 Wall Balls / Single Dumbbell Thrusters

RX Men: 95-115# / 20#ish Ball
RX Women: 65-75# / 13-15#ish Ball

RX+ Men: 135#+ / 60 Double Unders
RX+ Women: 85#+ / 60 Double Unders

Score: Total Time
Goal: 13-20 Min

Pretty big goal range today to account for double under differences. You can use this as an opportunity to practice your dubs but don't get too hung up on them. Each round should definitely take less than 5 minutes, shoot for 3:30-4:00. Take smart breaks!

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 90 seconds each time. Consider lowering to 30 reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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 wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

JUMPING SQUATS - This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings

SHIFT 042420

SHIFT TIP_202404

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
30 Single Unders, DB or Line Hop/Skip Overs, or Plate Hops
8 Goblet Squats
16 Jumping Squats or Air Squats

Idea weight for Men: Single 25-45# KB/DB
Idea weight for Women: Single 12-30# KB/DB

(If you only have lighter dumbbells you may also do squats with a pair of dumbbells at the shoulder)

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds

For this workout, you will perform 30 single unders, 8 goblet squats, and 16 jumping squats for 14 minutes.

For the hops /single unders you will do 30 per round!

For the Dumbbell/KB hop over you will stand next to the Dumbbell/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also  sub a little skip over.

If jumping or skipping is out of the question you can perform a low alternating step up.

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 are unable to do goblet squats for lack of equipment or just general strength, you can take the goblet squats out and just do rounds of 30 single unders / hops and 16 air squats.

For the jumping squats, you will follow the same instructions for the goblet squats but these are unweighted and at the top of the squat you will jump into the air before settling your feet back to the ground and beginning the next rep.

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.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

JUMPING SQUATS - This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings

42520

TIP BW STEP UP APR 25 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER - OLY
POST (best after the main workout): BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
20 Push Up + Dumbbell Drag
30 Alternating  Dumbbell Step Ups

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-7 Rounds

To get within the goal range, we want 2:30-4:00 rounds. Choose a version of the push up and drag that you can complete in under 2 minutes each time. Same with the step ups. Short breaks will help save your grip!

For the push up and dumbbell drag you will start in a plank position with a single DB just outside your right hand. First, do a push up, then with your left hand reach under and across and drag the DB to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the DB back to the right side of your body.

One push up + one drag = 1 rep.

For the step ups you will hold a dumbbell in each hand. Height 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 30 ends up being 15 per side.

Modify by switching to lunges or if your legs are wrecked from yesterday, switch to single leg alternating deadlifts or even 2-leg DB deadlifts.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
20 Push Ups
20 Bent Over Rows
30 Back Rack Step Ups

RX Men: 75#
RX  Women: 55#

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5-8 Rounds

To get within the goal range, we want 2:15-3:30 rounds. Choose a version of the push up that you can complete at least 5 reps each time with a very short break in between. Bent over rows will fatigue quickly, choose a load you can do at least 10 at a time in the first few rounds. Step ups should take less than 2 minutes, reduce the height then the load if you need to.

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.

Set up for the bent over row 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. 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!

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, go with what feels comfortable and allows you to keep your chest up.

Otherwise, lower the height of the box or switch to 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. So for a set of 30 you end up doing 15 per side.

If you have nothing to step onto, switch to lunges. Or, if your legs are wrecked from yesterday, switch to deadlifts!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
20 Push Up + Sandbag Drag
30 Alternating Sandbag Step Ups

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

No RX+ on this version.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4-7 Rounds

To get within the goal range, we want 2:30-4:00 rounds. Choose a version of the push up and drag that you can complete in under 2 minutes each time. Same with the step ups. Short breaks will help save your grip!

For the push up and lateral drag, start in a plank position with your bag just outside your right hand. Do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position.

One push up + one drag = 1 rep.

For the step ups you will have the sandbag on your back. Height 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! You will place your WHOLE foot on the box. Use a lower box if you need to! Making 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. So for a set of 30 you end up doing 15 per side.

You can switch to lunges if you prefer or if you don't have anything to step onto. Another option if your legs are wrecked from yesterday is alternating single leg sandbag deadlifts or even plain old double leg deads!

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete:
24 Min AMRAP (As Many Rounds and Reps as Possible in 24 Min)
10 There and Back - Partner Pass Push Up + Dumbbell Drags (see description)
50 Alternating  Dumbbell Step Ups (shared reps)

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds+

To get within the goal range, we want 6:00 rounds or less. Choose a version of the push up and drag that you can complete in under 3 minutes each time. Same with the step ups. Break up the step ups however you want.

The partner push up + drag is with a single dumbbell they will be shoulder to shoulder. Partner 1  would  start with the dumbbell to his/her right. They will do a push up and drag and bring the dumbbell to their left (their partner's right). Then partner does a push up + drag to bring it to THEIR left. Then another push up drag to bring it back to the center. Finally Partner 1 will do a final push up + drag to bring it back to where it started.

There and back = 1 rep!

They need to go there and back 10 times total. You do NOT have to do a push up when your partner does. But you must be in a plank. Each round each partner should end up doing 20 total push ups if this is done correctly.

For the step ups you will hold a dumbbell in each hand. Height 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 30 ends up being 15 per side.

Modify by switching to lunges or if your legs are wrecked from yesterday, switch to single leg alternating deadlifts or even 2-leg DB deadlifts.

MAMA MODIFICATIONS

PUSH UP/DB DRAG - 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, you may want to modify this movement. You could skip the push up or separate them and do elevated push ups first and then modify the DB Drag to a BEAR POSE DB DRAG (See Mama Modifications Movement Library for a Demo). You could also sub Elevated Push Up+Tap+Tap

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