The Vault "DIEZ" Daily Demo

The Vault "DIEZ" Subs and Mods

The Vault "DIEZ" Tip

The Street Parking Vault is BACK!!!! (This is now Week 10!!)

If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!

If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!

If you are new to the Vault - here's the info you need to know:

Welcome to the Street Parking Vault.

This is the workout of the day today - but also the TENTH 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 - Sept 12 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. (Jan - June then again July - Dec) 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!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIP FLEXORS/PSOAS, QUADS/IT BAND

* 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
Squat Warm Up
Dumbbell Shoulder Warm Up
Box Jump Warm Up

WORKOUT

Street Parking Vault: Dumbbell "DIEZ"

4 Rounds

20 Dumbbell Thrusters
15 Burpee Box Jump
30 Double Unders

Rest 1 Min Between Rounds

RX Men: 40# DBs - 24" Box
RX Women: 25# DBs - 20" Box

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

Score: Slowest Round ONLY

Goal: Under 4 Min

Diez baby!! Each movement in this workout is going to wear you down just enough for the next movement. Choose a load on the thrusters you can complete at least 10 reps at a time in the first couple rounds.

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.

Modify to Front Squats without the overhead press.

For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

Modify to a no push up burpee box jump, burpee jump over something, or a burpee step up.

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 1 min each time. Consider lowering the reps to fit that time window or go with the dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Overhead Warm Up
Box Jump Warm Up

WORKOUT

Street Parking Vault: Barbell "DIEZ"

4 Rounds

20 Barbell Thrusters
15 Burpee Box Jumps
30  Double Unders

Rest 1 Min Between Rounds

RX Men: 75# -  24" Box
RX Women: 55#  - 20" Box

RX+ Men: 95# / 50 Double Unders
RX+ Women: 65# / 50 Double Unders

Score: Slowest Round ONLY

Goal: Under 4 Min

Diez baby!! Each movement in this workout is going to wear you down just enough for the next movement. Choose a load on the thrusters you can complete at least 10 reps at a time in the first couple rounds.

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.

Modify to Front Squats only, without the overhead press.

For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

Modify to a no push up burpee box jump, burpee jump over something, or a burpee step up.

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 1 min each time. Consider lowering the reps to fit that time window or go with the dumbbell hop overs, skip overs, or double rep single unders.

MAMA MODIFICATIONS

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.

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

The Vault "DIEZ" Shift Demo

The Vault "DIEZ" Shift Subs and Mods

The Vault "DIEZ" Shift Tip

Street Parking SHIFT is the more simple version of the daily workout. This option is great for those who may be new to this type of training, those returning from illness/injury, pregnant/postpartum mamas, seniors, even your KIDS!

The Street Parking Vault is BACK!!!! (This is now Week 10!!)

If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!

If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!

If you are new to the Vault - here's the info you need to know:

Welcome to the Street Parking Vault.

This is the workout of the day today - but also the TENTH 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 - Sept 12 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. (Jan - June then again July - Dec) 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!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIP FLEXORS/PSOAS, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "DIEZ"

4 ROUNDS

20 Squats
10 Burpees
30 Single Unders / Skip Overs / Taps

Rest 1 Min Between Rounds

No weight needed today!

Score: Total Time (Including Rest)

Goal: Under 16 Min

For this workout you will complete the 20 squats, 10 burpees, and 30 single under/taps. Then you will rest a minute and repeat that cycle 3 more times.

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

For the taps /single unders you will do 30 per round! You may also choose to do a skip over or a low step ups if jumping or skipping is not an option.

MAMA MODIFICATIONS

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.

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

9820

TIP DB ALT POWER SNATCH SEP 8TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): 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: MORNING COFFEE OR ENERGIZING SEQUENCE
POST: HAMSTRINGS, SI JOINT 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
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

Every 2 Min for 16 Minutes
(8 Rounds Total)

Run 200 Meters
Max Reps Alternating Single Arm Dumbbell Snatch

NO REST BETWEEN ROUNDS

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

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

Score: Total Dumbbell Snatch Reps ONLY

Goal: 100 Reps+

So you should have about a minute each round for the snatches. To hit the goal, you'll need to choose a load you can get at least 12-13 reps in each time. It might feel easy at first but it will add up in those later rounds for sure!

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 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.

To get a feel for the hip action with this movement, modify to  alternating hang power snatches.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

Every 2 Min for 16 Minutes
(8 Rounds Total)

Run 200 Meters
Max Reps Power Snatch

NO REST BETWEEN ROUNDS

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

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

**Since Program C is Row/Bike you can also put a sandbag score in this version using a sandbag ground to overhead.

Score: Total Power Snatch Reps ONLY

Goal: 64 Reps +

So you should have about a minute each round for the snatches. To hit the goal, you'll need to choose a load you can get at least 8 reps in each time. It might feel easy at first but it will add up in those later rounds for sure!

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 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.

Modify by going from the hang position.

You could also sub the sandbag ground to overhead. Grab hold of the overhand 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!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Total Body Dumbbell Warm Up

WORKOUT

Every 2 Min for 16 Minutes
(8 Rounds Total)

Row 250
or
Bike 15 Cals Men / 11 Cals Women
Max Reps Alternating Single Arm Dumbbell Snatch

NO REST BETWEEN ROUNDS

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

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

**Can also do the barbell or sandbag options from Program A or B with this row/bike version as well.

Score: Total Dumbbell Snatch Reps ONLY

Goal: 100 Reps+

So you should have about a minute each round for the snatches. To hit the goal, you'll need to choose a load you can get at least 12-13 reps in each time. It might feel easy at first but it will add up in those later rounds for sure!

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 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.

To get a feel for the hip action with this movement, modify to alternating hang power snatches.

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.

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings.

SHIFT 090820

SHIFT TIPS_200809

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE OR ENERGIZING SEQUENCE
POST: HAMSTRINGS, SI JOINT RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders
8 Dumbbell Hang Power Snatch, R
8 Dumbbell Hang Power Snatch, L

Score: Total Time

Goal: 13 Min or Less

For this workout, you'll choose one of the listed options and move for 1 minute, then move onto 8 hang power snatches on your right arm then 8 reps on your left arm, then repeat that cycle for 5 more rounds!

For the first part you will choose from a jog/run, bike, row, taps, or single unders (jump rope). If jumping or skipping is not an option right now, you may sub low step ups!

For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist to set up for the next rep.

Complete all 8 reps on one side before moving onto the other! Both sides should take no longer than 1 minute! If you're having trouble, lessen the weight or lower the reps to 6 and 6!

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.

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings.

9920

TIP BB OH LUNGE SEP 9TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, SHOULDER FLOW

* 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
Squat Warm Up
Pull Up Warm Up

WORKOUT

8 Rounds

8 Single Arm Overhead Alternating Lunge Right
8 Single Arm Overhead Alternating Lunge Left
8 Pull Ups

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

RX+ Men: 50# DB + take reps up to 10 each time
RX+ Women: 35# DB + take reps up to 10 each time

Score: Total Time

Goal: 12-18 Min

Set yourself up for 1:30-2:30 per round on this one. Choose a load you can do all 8 lunges unbroken each time. Choose a variation on the pull up you can complete in 2 sets or less all or most of the way. These should definitely be under a minute.

For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. So with the right arm overhead it's 4 lunges per leg, then 4 per leg with the left arm overhead. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with two or just one dumbbell at the shoulder(s).

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

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

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

You can also switch to step ups if you need to.

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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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!

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

8 Rounds

12 Alternating Overhead Lunges
8 Pull Ups

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ + take reps up to 16 and 10 each time
RX+ Women: 65#+ + take reps up to 16 and 10 each time

Score: Total Time

Goal: 12-18 Min

Set yourself up for 1:30-2:30 per round on this one. Choose a load you can do all 12 lunges unbroken for at least the first four rounds (if you wanted to). Choose a variation on the pull up you can complete in 2 sets or less all or most of the way. These should definitely be under a minute.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. 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 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.

Modify by going to front rack lunges, overhead lunges with a plate or even unweighted lunges. You can also sub with back rack step ups.

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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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!

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

8 Rounds

8 Single Arm Overhead Alternating Lunge Right
8 Single Arm Overhead Alternating Lunge Left
2-4 Bar or Ring Muscle Ups

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

RX+ Men: 50# DB + take lunge reps up to 10 each time
RX+ Women: 35# DB + take lunge reps up to 10 each time

Score: Total Time

Goal: 12 - 18 Min

Set yourself up for 1:30-2:30 per round on this one. Choose a load you can do all 8 lunges unbroken each time. Choose a variation and rep target on the muscle ups you can complete in 2 sets or less all or most of the way. Even fast singles should get you in the goal time for the workout. You should be able to complete the muscle ups in under a minute each time.

For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. So with the right arm overhead it's 4 lunges per leg, then 4 per leg with the left arm overhead. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with two or just one dumbbell at the shoulder(s).

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

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

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

You can also switch to step ups if you need to.

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.

MAMA MODIFICATIONS

LUNGE - 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.

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, 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.

SHIFT 090920

SHIFT TIPS_200909

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, SHOULDER FLOW

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps As Possible in 12 Min)

16 Unweighted Alternating Lunges
8 Ring/TRX Rows

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this one you'll perform 16 lunges followed by 8 rows until 12 minutes are up!

The lunges should take between 1-1:30 and should be unweighted and alternating. This means you end up doing 8 per leg per round. 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.

If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.

For the Ring/TRX Rows, just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 8 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.

You may also do Bar in Rack Rows or Bent Over Rows (if you choose this option and also need to sub the lunges - go with step ups instead of toe touches!)

MAMA MODIFICATIONS

LUNGE - 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.

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, 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.

91020

TIP BW PUSH SEP 10TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, CHEST OPENER

* 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
Squat Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

4 Rounds

10 Dumbbell Squat
15 Push Up
30 Wall Ball

Rest 2 Min Between Rounds

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

RX + Men: 50# DBs (increase reps to 12, 24, 40)
RX+ Women: 35# DBs (increase reps to 12, 24, 40)

**Not allowed to go RX+ for the reps unless you can keep all rounds with those reps under 4 min.

Score: Slowest Round ONLY

Goal: Under 4 Min (Can you keep all under 3:30 - or even 3:00??)

Think about the squats and push ups as a buy-in for your wall balls. Choose a load and push up variation that will get you to the wall balls by about 1:30. Your score is the slowest round so you may want to break up the wall balls early to maintain consistency for all 4 rounds.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

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 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
Squat Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

10 Back Squat
15 Push Up
30 Wall Ball

Rest 2 Min Between Rounds

RX Men: 95-115# Back Squat - 20#ish Ball
RX Women: 65-75# Back Squats - 13-15# Ball

RX + Men: 115-135# (increase reps to 12, 24, 40)
RX+ Women: 75-95# (increase reps to 12, 24, 40)

**Not allowed to go RX+ for the reps unless you can keep all rounds with those reps under 4 min.

Score: Slowest Round ONLY

Goal: Under 4 Min (Can you keep all under 3:30 - or even 3:00??)

Think about the back squats and push ups as a buy-in for your wall balls. Choose a load and push up variation that will get you to the wall balls by about 1:30. Your score is the slowest round so you may want to break up the wall balls early to maintain consistency for all 4 rounds.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

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 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 C

PROGRAM C

WARM UP
Squat Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

4 Rounds

10 Sandbag Back Squat
15 Push Up
30 Wall Ball (or 20 Sandbag Thrusters)

Rest 2 Min Between Rounds

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

Ball:
Men: 18-20#
Women: 13-15#

RX+ Men/Women: Increase reps to 12, 24, 40 (or 30 sandbag thrusters)

**Not allowed to go RX+ for the reps unless you can keep all rounds with those reps under 4 min.

Score: Slowest Round ONLY

Goal: Under 4 Min (Can you keep all under 3:30 - or even 3:00??)

Think about the back squats and push ups as a buy-in for your wall balls. Choose a load and push up variation that will get you to the wall balls by about 1:30. Your score is the slowest round so you may want to break up the wall balls early to maintain consistency for all 4 rounds.

The sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

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 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

DB/GOBLET SQUATS - 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.

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.

SHIFT 091020

SHIFT TIPS_201009

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds

5 Goblet Squats
10 Push Ups
15 Air Squats

Rest 30 seconds between rounds

Score: Total Time (Including Rest)

Goal: 15 Min or Less

For this workout, you'll do 5 goblet squats, 10 push ups, and 15 air squats then rest for 30 seconds before starting the next round. You'll repeat this cycle 4 more times for a total of 5 rounds!

Don't be afraid to push the pace a little on those air squats knowing that you'll get a rest before the next round starts!!

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!

For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can do at least 5 reps of.

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 have a tendency to collapse at the bottom you may try using a counter balance or even hold onto something for assistance. 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!

MAMA MODIFICATIONS

DB/GOBLET SQUATS - 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.

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.

91120

TIP BW TTB SEP 11TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
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): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

* 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
Lower Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

3 Rounds

Run 400 Meters
15 DB Power Cleans
15 Toes to Bar

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

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

**Can also use your sandbag with this version for the power cleans and sub the toes to bar with supine toe touches.

Score: Total Time

Goal: 10-15 Min

Push the pace on this one, it might go a little faster than you think. Shoot for sub 12! Choose a load you can complete the power cleans in under a minute. Break up the toes to bar early to save your grip but choose a variation you could do all 15 in a minute or less, even if you broke it up into three sets of 5.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Mamas, sub with Russian swings, ball slams, deadbugs or check out even more on Mama Modifications.

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Running Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds

Run 400 Meters
15 Power Cleans
15 Toes to Bar

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135#
RX+ Women: 85#

Score: Total Time

Goal: 10-15 Min

Push the pace on this one, it might go a little faster than you think. Shoot for sub 12! Choose a load you can complete the power cleans in under a minute. Break up the toes to bar early to save your grip but choose a variation you could do all 15 in a minute or less, even if you broke it up into three sets of 5.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Mamas, sub with Russian swings, ball slams, deadbugs or check out even more on Mama Modifications.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

3 Rounds

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
15 Power Cleans
15 Toes to Bar

RX Men: 40# DBs / 95-115# Bar
RX Women: 25# DBs / 65-75# Bar

RX+ Men: 50# DBs / 135# Bar
RX+ Women: 35# DBs / 85# Bar

**Can also use sandbag option found in Program A with this version

Score: Total Time

Goal: 10-15 Min

Push the pace on this one, it might go a little faster than you think. Shoot for sub 12! Choose a load you can complete the power cleans in under a minute. Break up the toes to bar early to save your grip but choose a variation you could do all 15 in a minute or less, even if you broke it up into three sets of 5.

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

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.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Mamas, sub with Russian swings, ball slams, deadbugs or check out even more on Mama Modifications.

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.

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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 inefficient movement patterns.

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended 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 motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

SHIFT 091120

SHIFT TIPS_201109

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

4 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders
10 KB/DB Deadlifts
10 Dumbbell Hang Power Cleans
10 Sit Ups

Score: Total Time

Goal: 16 Min or Less

For this one, you'll choose one of the options listed and move for 1 minute, then do 10 deadlifts, 10 hang power cleans, and 10 sit ups for a total of 4 rounds!

For the first part you will choose from a jog/run, bike, row, taps, or single unders (jump rope). If jumping or skipping is not an option right now, you may swap for low step ups!

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!

Consider using the tenth and final deadlift to set up for the first hang power clean since the start position is at the top of the deadlift. If you choose to do this, be sure to rest after the ninth deadlift so that you are ready to start the cleans!

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!

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.

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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 inefficient movement patterns.

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended 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 motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

91220

TIP DB DEVIL LUNGES SEP 12TH 2020

This workout (specifically Program A version) was programmed for the VetWod fundraiser - run by Coach Seb. If you would like to know more - or to sign up to participate and see the full rules and instructions for this workout - please go to VetWod.com.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): 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, SPINE STRENGTHENING
POST: COOL DOWN FLOW, 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
Total Body Dumbbell Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

24 Dumbbell Hop Overs
6 Devil Lunges
24 Dumbbell Hop Overs
8 Devil Press

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

We don't think it's necessary to go heavier on this workout - just do MORE rounds/reps!

**The official VetWod version also has a double under option in place of the hop overs.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4 Rounds+

You are shooting for  3:00 or less per round here. That means you have about :45-1:00 for each of the Devil movements and :30-:45 for each set of hop overs. It will be a push but breathe and dig in, you got this!

You could also do a plate devil lunge here and plate burpee in place of devil press.

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. 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 and stand up with the dumbbells so they are by your sides.

Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So 1 rep = DB burpee + lunge right leg + lunge left leg.

If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

PROGRAM B

PROGRAM B

WARM UP
Lower Body Dumbbell Warm Up
Snatch Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

24 Dumbbell Hop Overs / Double Unders
6 Burpees
12 Alternating Front Rack Lunges
24 Dumbbell Hop Overs / Double Unders
8 Burpees
8 Power Snatch

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4 Rounds+

This version will come down to fast transitions in order to stay on goal pace of 3:00 per round. Choose loads you can go unbroken!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

If you choose double unders, choose a variation/rep target that will take under :40.

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!

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.

Sub with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

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 lockout.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

24 Dumbbell/Sandbag Hop Overs
6 Sandbag Burpee to Front Rack Lunges
24 Dumbbell/Sandbag Hop Overs
8 Sandbag Burpee

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

**The official VetWod version also has a double under option in place of the hop overs.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4 Rounds+

You are shooting for 3:00 or less per round here. That means you have about :45-1:00 for each of the sandbag movements and :30-:45 for each set of hop overs. It will be a push but breathe and dig in, you got this!

For the hop over, stand next to one dumbbell or your sandbag and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

For the Sandbag Burpee to Front Rack Lunge, perform the first part of a burpee to your sandbag. Grab the handles on the way up and clean the bag to your shoulders.

Keep your chest up and belly tight and drive through your legs during the clean. Receive the bag on your biceps with elbows high.

Then perform a lunge with each leg while maintaining this front rack position.

Switch to step ups or go unweighted if you need to.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand 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!

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

5 Rounds

48 Dumbbell Hop Overs / Double Unders (both at the same time)

then

6 Devil Lunges (Partner 1)
while
8 Devil Press (Partner 2)

then

6 Devil Lunges (Partner 2)
while
8 Devil Press (Partner 1)

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

**Can also use barbell or sandbag options found in Programs B or C.

Score: Total Time for All 5 Rounds

Goal: 15-22 Min

You and your partner will do hop overs together until you each complete 48 reps. This should take about a minute.

Each round should take 3:00-4:30.

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. 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 and stand up with the dumbbells so they are by your sides.

Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So 1 rep = DB burpee + lunge right leg + lunge left leg.

If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

MAMA MODIFICATIONS