8 - Morpheus Demo

8-Morpheus Programs

8- Morpheus-Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the EIGHTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - February 25 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): 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, HIP FLEXORS & PSOAS STRETCH
POST: COUCH STRETCH, HIPS 2.0

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL MORPHEUS

Part 1

5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)

Dumbbell Man Makers

Rest 3 Minutes Before Part 2

Part 2

4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)

Devil Press

Rest 2 Minutes Before Part 3

Use same weight as Part 1

Part 3

3 Minute AMRAP
(As Many Reps as Possible in 3 Minutes)

Burpees

Suggested Weights:
(For Parts 1 & 2 ONLY)

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

Extra Challenge:
(For Parts 1 & 2 ONLY)

RX+ ( We REALLY don't think this is necessary btw): Heavier Dumbbells

Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes

Part 1 Goal: 20-30 Reps +
Part 2 Goal 30-45 Reps +
Part 3 Goal: 40-60 Reps +

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL MORPHEUS

Part 1

5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)

Barbell Manmakers

Rest 3 Minutes Before Part 2


Part 2

4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)

Plate Burpees

Rest 2 Minutes Before Part 3


Part 3

3 Minute AMRAP
(As Many Reps as Possible in 3 Minutes)

Burpees

Suggested Weights:
RX Men: 95#
RX Women: 65#

RX Men: 45# Plate
RX Women: 25# Plate

Extra Challenge:
(For Part 1 ONLY)

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

Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes

Part 1 Goal: 25-35 Reps +
Part 2 Goal: 30-45 Reps +
Part 3 Goal: 40-60 Reps +

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG MORPHEUS

Part 1

5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)

Sandbag Burpee Squat Clean Thrusters

Rest 3 Minutes Before Part 2


Part 2

4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)

Sandbag Burpees

Rest 2 Minutes Before Part 3


Part 3

AMRAP 3 Minutes
(As Many Reps as Possible in 3 Minutes)

Burpees

Suggested Weights:
Men: 50-70#
Women: 25-45#

Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes

Part 1 Goal: 25-35 Reps +
Part 2 Goal: 30-45 Reps +
Part 3 Goal: 40-60 Reps +

MAMA MODIFICATIONS

Man Makers

If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

Devil Press

If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

Burpee

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

Push Up

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.

DB/Back/Front/Air Squat

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.

KB Swing

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

210223_Demo

210223_Programs

210223_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
EITHER(can be warm up or finisher): SOGO
 SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HIP FLEXORS & PSOAS STRETCH, POSTERIOR CHAIN RELEASE

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

Run 200 Meters
10 Toes to Bar
15 DB Deadlifts
Run 200 Meters

Rest 1 Minute Between Rounds

Suggested Weight:
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge:
Men/Women: 15 Toes to Bar

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
You're looking at at most 2 minutes of running which leaves about 1:30-2:30 for the toes to bar and deadlifts. Choose a variation on the toes to bar you can complete 10 reps in 1-2 sets. They should take no more than 45 seconds. The deadlifts are relatively light but 15 reps at a time is going to add up. You should be able to complete them in 1-2 sets every time. Make sure that you are keeping your chest up and belly tight as you lower the dumbbells to the floor on each rep.

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.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

MAMA MODIFICATIONS
Eye-level Swings
Ball Slams
Deadbugs
(Check out the mama mods on Members-Only for more options!)

DEADLIFT
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!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

Run 200 Meters
10 Toes to Bar
15 Deadlifts
Run 200 Meters

Rest 1 Minute Between Rounds

Suggested Weight:
Men: 135-155#
Women: 85-105#

Extra Challenge:
Men: 175# / 15 Toes to Bar
Women: 125# / Toes to Bar

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
You're looking at at most 2 minutes of running which leaves about 1:30-2:30 for the toes to bar and deadlifts. Choose a variation on the toes to bar you can complete 10 reps in 1-2 sets. They should take no more than 45 seconds. Choose a load on the deadlifts that you can complete 15 reps in 1-2 sets every time. Make sure that you are keeping your chest up and belly tight as you lower the bar to the floor on each rep.

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.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

MAMA MODIFICATIONS
Eye-level Swings
Ball Slams
Deadbugs
(Check out the mama mods on Members-Only for more options!)

DEADLIFT
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.

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

10 Toes to Bar
15 Deadlifts

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

Rest 1 Minute Between Rounds

Suggested Weight:
Men: 135-155#
Women: 85-105#

Extra Challenge:
Men: 175# / 15 Toes to Bar
Women: 125# / Toes to Bar

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
You're looking at at about 2 minutes of bike or row which leaves about 1:30-2:30 for the toes to bar and deadlifts. Choose a variation on the toes to bar you can complete 10 reps in 1-2 sets. They should take no more than 45 seconds. Choose a load on the deadlifts that you can complete 15 reps in 1-2 sets every time. Make sure that you are keeping your chest up and belly tight as you lower the bar to the floor on each rep.

BIKE/ROW
You're working with a minute or less for each 250m/15cal interval. Shorten the distance as needed to fit the time window.

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

MAMA MODIFICATIONS
Eye-level Swings
Ball Slams
Deadbugs
(Check out the mama mods on Members-Only for more options!)

DEADLIFT
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.

CUSTOMIZATION
Lighter weight

MAMA MODIFICATIONS

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.

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, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

KB/DB Deadlift

If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

Alt V-Up

This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.

Weighted Crunch/Sit Up

Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

210224_Demo

210224_Programs

210224_Customizations

Take note of different scoring for the different versions today!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): GYMNASTICS
 POST(best after the main workout): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: NECK AND SHOULDER RELIEVER, HIPS 2.0

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

20 Min EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 15 DB Shoulder to Overhead
Min 2: 15 KB/DB Swings

Suggested Weight:
Men: 40# DBs / 40-55# KB/DB
Women: 25# DBs / 25-35# KB/DB

Extra Challenge:
Men: 50# DBs (SH to OH)
Women: 35# DBs (SH to OH)

Score: Enter 20 if you completed each minute without having to modify reps. If you miss a minute or lowered reps - just put the last minute at which you were able to complete all the reps.

Goal: Don't worry too much about this today. Pick something challenging but that you think will allow you to finish the EMOM.

COACHES NOTES
The goal is to get through all 20 minutes with all 15 reps performed in each minute. Your shoulders are definitely going to be feeling this one! Set yourself up so that you'll have a 10-15 second break between each minute. Choose a load you can complete the 15 reps in 1-2 sets the whole way. Remember, it is 10 rounds of each, that's 150 shoulder to overhead and 150 swings. Using the appropriate load and focusing on solid movement is essential!

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the dumbbells 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 DBs pop up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.

CUSTOMIZATION
Lighter Weight

KB/DB SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Eye-level Swings

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

20 Min EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 15 Shoulder to Overhead
Min 2: 15 KB/DB Swings

No specific weight today. Choose a weight for the shoulder to overhead that will challenge you but you think you'll be able to make it through.

Suggested range: Men: 75-135#. Women: 45-95#

KB/DB Swings:
Men: 40-55#
Women: 25-35#

Score: Weight Used for the Shoulder to Overhead

Goal: Pick something challenging, but that you think will allow you to finish the EMOM.

COACHES NOTES
The goal is to get through all 20 minutes with all 15 reps performed in each minute. Your shoulders are definitely going to be feeling this one! Set yourself up so that you'll have a 10-15 second break between each minute. Choose a load you can complete the 15 reps in 1-2 sets the whole way. Remember, it is 10 rounds of each, that's 150 shoulder to overhead and 150 swings. Using the appropriate load and focusing on solid movement is essential!

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. 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.

You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

KB/DB SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Eye-level Swings

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

20 Min EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 15 Sandbag Shoulder to Overhead
Min 2: 15 KB/DB Swings

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

KB/DB Swings:
Men: 40-55#
Women: 25-35#

Score: Enter 20 if you completed each minute without having to modify reps. If you miss a minute or lowered reps - just put the last minute at which you were able to complete all the reps.

Goal: Don't worry too much about this today. Pick something challenging but that you think will allow you to finish the EMOM.

COACHES NOTES
The goal is to get through all 20 minutes with all 15 reps performed in each minute. Your shoulders are definitely going to be feeling this one! Set yourself up so that you'll have a 10-15 second break between each minute. Choose a load you can complete the 15 reps in 1-2 sets the whole way. Remember, it is 10 rounds of each, that's 150 shoulder to overhead and 150 swings. Using the appropriate load and focusing on solid movement is essential!

If you are using a heavier bag and adjusting the weight is not realistic, consider lowering the reps to 10, or something you can complete in 1-2 sets in :45-:50.

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bag on your biceps 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 bag pops up off the arms, press straight up to lock out.

You could also do a jerk by pressing yourself under the bag as it pops off the shoulders. Receive the bag overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the bag back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

CUSTOMIZATIONS
Lower the reps
Shoulder to Shoulder Push Press

KB/DB SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Eye-level Swings

MAMA MODIFICATIONS

Overhead 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.

KB Swing

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

210225_Demo

210225_Programs

210225_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): SOGO
EITHER(can be warm up or finisher): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, SHOULDER STRETCH

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

6 Wall Walks

then

10 Rounds
6 DB Front Squats
6 Pull Ups

then

6 Wall Walks

Strict Pull Up Option:
3-5 Strict Pull Ups Per Round

**Can also use your sandbag for this version!

Suggested Weight:
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge:
Increase all reps to 8 (including wall walks)

Score: Total Time

Goal: 8-13 Min

COACHES NOTES
Think of the wall walks as a buy in to the meat of this workout which is the squats and pull ups. Of course you've got another 6 wall walks to cash out at the end too! Choose a variation that you can complete those in 2 minutes or less each time. Focus on keeping your belly really tight while still breathing, especially on the last 6.

The rounds of squats and pull ups are going to go quick. Choose a variation on the pull ups you can complete 6 reps unbroken most if not all the way. You could also intentionally break them up into 2 sets with just long enough to shake out the grip each time. Each round of 6 squats and 6 pull ups should be under a minute each time.

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

DUMBBELL SQUAT
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.

CUSTOMIZATIONS
Go Lighter
Goblet Squat

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

6 Wall Walks

then

10 Rounds
6 Barbell Front Squats
6 Pull Ups

then

6 Wall Walks

Strict Pull Up Option:
3-5 Strict Pull Ups Per Round

Suggested Weight:
Men: 95-135#
Women: 65-85#

Extra Challenge:
Increase all reps to 8 (including wall walks)

Score: Total Time

Goal: 8-13 Min

COACHES NOTES
Think of the wall walks as a buy in to the meat of this workout which is the squats and pull ups. Of course you've got another 6 wall walks to cash out at the end too! Choose a variation that you can complete those in 2 minutes or less each time. Focus on keeping your belly really tight while still breathing, especially on the last 6.

The rounds of squats and pull ups are going to go quick. Choose a variation on the pull ups you can complete 6 reps unbroken most if not all the way. You could also intentionally break them up into 2 sets with just long enough to shake out the grip each time. Each round of 6 squats and 6 pull ups should be under a minute each time.

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

CUSTOMIZATION
Go lighter

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Glory Days Option!!

100 Foot Handstand Walk

then

10 Rounds
6 Barbell Front Squats
6 Pull Ups

then

100 Foot Handstand Walk

Strict Pull Up Option:
3-5 Strict Pull Ups Per Round

Suggested Weight:
Men: 95-135#
Women: 65-85#

Could also use your dumbbells or sandbag for this version.

Extra Challenge:
Increase reps in middle section to 8!

Score: Total Time

Goal: 9-14 Min

COACHES NOTES
Think of the handstand walks as a buy in to the meat of this workout which is the squats and pull ups. Of course you've got another 100 feet to cash out at the end too! The handstand walks should take 2:30 or less each time. Focus on keeping your belly really tight while still breathing, especially on the last 100 feet. If you can handstand walk but 100 feet is not realistic for the time window, shorten the distance to something more appropriate.

The rounds of squats and pull ups are going to go quick. Choose a variation on the pull ups you can complete 6 reps unbroken most if not all the way. You could also intentionally break them up into 2 sets with just long enough to shake out the grip each time. Each round of 6 squats and 6 pull ups should be under a minute each time.

HANDSTAND WALK
You should be pretty proficient with handstand walking on its own before attempting to do it in a workout. Plant your hands shoulder-width apart. Kick up to a handstand. Shift your weight into one hand as you step with the other. Be sure to press the planted hand into the floor and keep an active shoulder as you step. Remember to breathe!

CUSTOMIZATIONS
Shorten the distance
Handstand Shoulder Taps (1 Tap for every foot)

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

CUSTOMIZATION
Go lighter

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

MAMA MODIFICATIONS

Wall Walks

Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps

DB/Back/Front/Air Squat

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.

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, Barbell Pull Ups 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.

210226_Demo

210226_Programs

210226_Customizations

#blamesalvi

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
EITHER(can be warm up or finisher): GYMNASTICS

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

30 DB Snatch
30 Single Arm Overhead Lunge (15 per side)
30 DB Hang Clean and Jerks

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
270 total reps on this one today folks! To hit the goal, you'll need to maintain a pace of 5:20-7:20 per round. This workout involves a lot of shoulder stamina and stability so choose your weights wisely and break up the reps into smaller sets. Shoot for around 2 minutes or less per movement and you'll be good to go (it's okay if the hang clean and jerks creep into that 2:30 range). You should be able to complete the snatches and overhead lunges in 1-3 sets the whole way. The clean and jerks you might need to break up a bit more, think sets of 7-8 reps.

DUMBBELL 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 for each set of 30 you end up doing 15 per side.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

SINGLE ARM OVERHEAD LUNGES
You will only need one dumbbell, performing the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!

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

Stand all of the way up between reps and alternate FEET with each lunge. Each time you step counts as one rep.

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

CUSTOMIZATIONS
Single Dumbbell Shoulder Racked Lunges
Single Dumbbell/Single Arm Shoulder Racked Lunges
Single Arm Dumbbell Step Ups

DUMBBELL HANG CLEAN & JERK
You will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep.

CUSTOMIZATIONS
Single Arm DB Hang Clean & Jerk
Single DB Hang Clean & Jerk
KB/DB Swing

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

30 Power Snatch
30 Overhead Lunge
30 Hang Clean and Jerks

Suggested Weight:
Men: 75#
Women: 55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Time

Goal: 18-24 Min

COACHES NOTES
270 total reps on this one today folks! To hit the goal, you'll need to maintain a pace of 6:00-8:00 per round. This workout involves a lot of shoulder stamina and stability so choose your weights wisely and break up the reps into smaller sets. Shoot for around 2-2:30 less per movement and you'll be good to go. Shoot for sets of 6-8 on the power snatches and hang clean & jerks. The overhead lunges should be completed in 1-3 sets.

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.

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

OVERHEAD LUNGES
Hold the bar in the overhead lockout position with a wider than shoulder grip and biceps in line with 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 of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

CUSTOMIZATIONS
Lighter Weight
Overhead Plate Lunges
Front Rack Lunges
Front Rack Step Ups

BARBELL HANG CLEAN & JERK
You will first deadlift the bar to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless. Guide the bar UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the bar off of the shoulders. Move the face out of the way. Punch the bar up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

CUSTOMIZATIONS
Lighter Weight
KB/DB Swings

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Rounds

30 Sandbag Ground to Overhead
30 Sandbag Overhead Lunges
30 Sandbag Hang Clean and Jerks

Suggested Weight:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
270 total reps on this one today folks! To hit the goal, you'll need to maintain a pace of 5:20-7:20 per round. This workout involves a lot of shoulder stamina and stability so break up the reps into smaller sets and adjust the reps if working with a heavier bag. Shoot for around 2 minutes or less per movement and you'll be good to go (it's okay if the hang clean and jerks creep into that 2:30 range). You should be able to complete the ground to overheads and overhead lunges in 1-3 sets the whole way. The clean and jerks you might need to break up a bit more, think sets of 7-8 reps.

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!

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag Sumo Deadlift High Pulls

SANDBAG OVERHEAD LUNGE
Hold the sandbag 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 of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

CUSTOMIZATIONS
Front Rack Lunges
Back Rack Step Ups

SANDBAG HANG CLEAN & JERK
You will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

CUSTOMIZATIONS
Reduce Reps
Alternating Single Shoulder Hang Clean & Jerk

MAMA MODIFICATIONS

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.

DB 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 sub KB SWINGS.

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.

210227_Demo

210227_Programs

210227_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
EITHER(can be warm up or finisher): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

4 Rounds:

Each Round Is:

On a 3 Min Clock:

Run 400 Meters
Max Reps DB Bent Over Rows

As soon as the clock hits 3 Min:

On a 3 Min Clock: (so until 6 Min)

Run 400 Meters
Max Reps Push Up + Pull Across

**So you do each part 4 times (or 24 total minutes of work)

**You may also choose to use your sandbag with this version as well!

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds Combined

Goal: 110-160 Reps

COACHES NOTES
You're shooting for 28-40 reps per round! You'll definitely accumulate more reps from the bent over rows than from the push up + pull across. Aim to complete 18-24 rows and 10-16 push up + pull across per round!

It'll be tough to hit those numbers if your run is taking much longer than 2 minutes so be sure to shorten the distance if it's eating up a lot of your time on max reps.

If you choose to go with the sandbag for this one, swap out the Bent Over Rows for Bent Over Slams and you'll complete a Lateral Drag between Push Ups rather than a Pull Across!

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.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target


BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Supine Row
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
Upright Row

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell 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 dumbbell back to the right side of your body. If you can't quite get the DB 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 pull across = 1 rep.

CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Elevated Push Up + Taps

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

4 Rounds:

Each Round Is:

On a 3 Min Clock:

Run 400 Meters
Max Reps Barbell Bent Over Rows

As soon as the clock hits 3 Min:

On a 3 Min Clock: (so until 6 Min)

Run 400 Meters
Max Reps Push Up + Pull Across

**So you do each part 4 times (or 24 total minutes of work)

Suggested Weight:
Men: 95# BOR / 40-50# Pull Across
65# BOR / 25-35# Pull Across

Extra Challenge:
Men: 115# BOR
Women: 75# BOR

Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds Combined

Goal: 110-160 Reps

COACHES NOTES
You're shooting for 28-40 reps per round! You'll definitely accumulate more reps from the bent over rows than from the push up + pull across. Aim to complete 18-24 rows and 10-16 push up + pull across per round!

It'll be tough to hit those numbers if your run is taking much longer than 2 minutes so be sure to shorten the distance if it's eating up a lot of your time on max reps.

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.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

BENT OVER ROW
Set up 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!

CUSTOMIZATIONS
Supine Row
Lighter Weight
Upright Row

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell 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 dumbbell back to the right side of your body. If you can't quite get the DB 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 pull across = 1 rep.

CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Elevated Push Up + Taps

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

4 Rounds:

Each Round Is:

On a 3 Min Clock:

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
then
Max Reps Bent Over Rows

As soon as the clock hits 3 Min:

On a 3 Min Clock: (so until 6 Min)

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Max Reps Push Up + Pull Across

**So you do each part 4 times (or 24 total minutes of work)

Suggested Weight:
Men: 95# BOR / 40-50# Pull Across
Women: 65# BOR / 25-35# Pull Across

Extra Challenge:
Men: 115# BOR
Women: 75# BOR

Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds Combined

Goal: 110-160 Reps

COACHES NOTES
You're shooting for 28-40 reps per round! You'll definitely accumulate more reps from the bent over rows than from the push up + pull across. Aim to complete 18-24 rows and 10-16 push up + pull across per round!

It'll be tough to hit those numbers if your row/bike is taking much longer than 2 minutes so be sure to shorten the distance or reduce the calories if they're eating up a lot of your time on max reps.

ROW/BIKE
You're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten Distance
Reduce Calories

BENT OVER ROW
Set up 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!

CUSTOMIZATIONS
Supine Row
Lighter Weight
Upright Row

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell 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 dumbbell back to the right side of your body. If you can't quite get the DB 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 pull across = 1 rep.

CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Elevated Push Up + Taps

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds:

Each Round is:

On a 4 Min clock:

Run 400 Meters (Together)
Max Reps Bent Over Rows (One person works at a time)

As soon as the clock hits 4 Min:

On a 4 Min clock:

Run 400 Meters (Together)
Max Reps Push Up + Pull Across (One person works at a time)

***So you perform each part 4 times - total of 32 min for the TEAM version.

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

**Can also use barbell, sandbag, and/or row/bike options from other Program versions

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds and both Partners Combined

Goal: 250-350 Reps

COACHES NOTES
You're each shooting for 30-45 reps per round! You'll definitely accumulate more reps from the bent over rows than from the push up + pull across. Aim to complete 20-30 rows and 10-15 push up + pull across per round!

It'll be tough to hit those numbers if you or your partner's run is taking much longer than 2 minutes so be sure to shorten the distance if it's eating up a lot of your team's time on max reps.

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.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Supine Row
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
Upright Row

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell 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 dumbbell back to the right side of your body. If you can't quite get the DB 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 pull across = 1 rep.

CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Elevated Push Up + Taps

MAMA MODIFICATIONS

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

Push Up

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.