9-Rhea_Demo

9-Rhea_Programs

9-Rhea_Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the NINTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - March 4 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): SOGO

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

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PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

2021 VAULT: DUMBBELL RHEA

5 Rounds

40 Double Unders / DB Hop Overs
12 Dumbbell Squat Cleans

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

Extra Challenge Men: 50# DBs / 60 DUs
Extra Challenge Women: 35# DBs / 60 DUs

Score: Total Time

Goal: 9-15 Min

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 :45 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)

- OR -

DB 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.

CUSTOMIZATIONS
Skip Overs
Line Hops

DUMBBELL SQUAT CLEAN
You will start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Hang Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

2021 VAULT: BARBELL RHEA

5 Rounds

40 Double Unders / DB Hop Overs
12 Squat Cleans

Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#

Extra Challenge Men: 115-135# / 60 DUs
Extra Challenge Women: 75-95# / 60 DUs

Score: Total Time

Goal: 9-15 Min

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 :45 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)

- OR -

DB 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.

CUSTOMIZATIONS
Skip Overs
Line Hops

BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
JUMP ROPE WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

2021 VAULT: SANDBAG RHEA

5 Rounds

40 Double Unders / Sandbag Hop Overs
12 Sandbag Squat Cleans

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

Score: Total Time

Goal: 9-15 Min

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 :45 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)

- OR -

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SANDBAG SQUAT CLEAN
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

MAMA MODIFICATIONS

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or 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.

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/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.

210302_Demo

210302_Programs

210302_Customizations

Check out Program C if you are into a Glory Days version!

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
  POST(best after the main workout): 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: CHEST OPENER, HIPS 2.0

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

6 Pull Ups
9 Push Up Tap + Tap
12 Eye Level KB/DB Swings

Strict Pull Up Option: 3 Strict Pull Ups per Round

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

Extra Challenge: Go Faster!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 11-15 Rounds

COACHES NOTES
To hit the goal. you'll need to do a round every 1:10-1:40. Choose a pull up variation you can complete 6 reps unbroken most of the way although grip could be a factor with the swings so you might intentionally break them into smaller sets. Each of the movements should take 30 seconds or less to complete. This is very much a conditioning workout so try not to come out of the gate too hot!

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

PUSH UP + TAPS
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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps

EYE LEVEL 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 up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulderblades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
KB/DB Sumo Deadlifts

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

Glory Days!

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

3 Bar/Ring Muscle Ups
9 Handstand Push Ups
12 Eye Level KB/DB Swings

Strict Pull Up Option: 3 Strict Pull Ups per Round

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 9-12 Rounds

COACHES NOTES
To hit the goal. you'll need to do a round every 1:30-2:00. Grip will become a factor so keep that in mind for the muscle ups and swings. You should be able to do 12 swings unbroken pretty easily but consider breaking them up intentionally into two sets if you know you'll be needing that grip for the muscle ups. Keep in mind, this is 81-108 handstand push ups, so you should be pretty proficient with this movement if you attempt this version. This should still be a conditioning workout so if you find you are standing around a lot to recover between handstand push ups and muscle ups, choose a customization that will allow you to keep moving.

MUSCLE UP
This 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. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.

CUSTOMIZATIONS
Jumping Muscle Up,
Band ssisted
Foot Assisted

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

CUSTOMIZATIONS
Pike Press
Seated Strict Press (floor)

EYE LEVEL 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 up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulderblades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
KB/DB Sumo Deadlifts

MAMA MODIFICATIONS

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.

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.

KB Swing

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

210303_Demo

210303_Programs

210303_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): GYMNASTICS
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: WARM UP FLOW, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, HIP FLEXORS & PSOAS STRETCH

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP

WORKOUT

3 Rounds

Run 400 Meters
30 Single Arm DB Squat (Right)
30 Box Jumps
30 Single Arm Squat (Left)
Run 400 Meters

Rest 3 Min Between Rounds

*Can also do this version with a sandbag on the shoulder (R then L)

Suggested Weight:
Men: 40# DB / 22-24" Box
Women: 25# DB / 18-20" Box

Extra Challenge:
Men: 50#+ DB
Women: 35#+ DB

Score: Fastest Round ONLY

Goal: 6-9 Min

COACHES NOTES
Think of this workout as 3 separate intervals in which you are trying to go as hard as you can. It should be expected that your times will fall off from round to round. To get within the goal range, each run should be around 2 minutes or less. Choose a load on the squats you can complete 30 reps in around 1:30 or less. The load is relatively light, go with something you can knock out in 1-2 sets. We encourage stepping down off the box between each jump. With that method, 30 jumps in around 1:30-1:45 should be pretty realistic if you choose the appropriate height.

400M RUN
You're working with about 2 minutes. 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

SINGLE ARM DUMBBELL SQUAT
Hold a single DB at the shoulder with one arm. 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, keep that belly tight! Stand all the way up at the top.

CUSTOMIZATIONS
Go Lighter
Goblet Squat

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP

WORKOUT

3 Rounds

Run 400 Meters
30 Bear Hug Plate Squat
30 Box Jumps
30 Bear Hug Plate Squat
Run 400 Meters

Rest 3 Min Between Rounds

Suggested Weight:
Men: 45# Plate / 22-24" Box
Women: 25# Plate / 18-20" Box

Score: Fastest Round ONLY

Goal: 6-9 Min

COACHES NOTES
Think of this workout as 3 separate intervals in which you are trying to go as hard as you can. It should be expected that your times will fall off from round to round. To get within the goal range, each run should be around 2 minutes or less. Choose a load on the squats you can complete 30 reps in around 1:30 or less. The load is relatively light, go with something you can knock out in 1-2 sets. We encourage stepping down off the box between each jump. With that method, 30 jumps in around 1:30-1:45 should be pretty realistic if you choose the appropriate height.

400M RUN
You're working with about 2 minutes. 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

BEAR HUG PLATE SQUAT
Wrap your arms around a plate and hold it to your chest. 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, keep that belly tight! Stand all the way up at the top.

CUSTOMIZATIONS
Go Lighter

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
BOX JUMP WARM UP

WORKOUT

3 Rounds

Row 500 Meters
or
Bike 30 Cals (Men) / 22 Cals (Women)

30 Single Arm DB Squat (Right)
30 Box Jumps
30 Single Arm Squat (Left)

Row 500 Meters
or
Bike 30 Cals (Men) / 22 Cals (Women)

Rest 3 Min Between Rounds

**Can also do this version with sandbag or bumper plate (reps and weight found in Program B).

Suggested Weight:
Men: 40# DB / 22-24" Box
Women: 25# DB / 18-20" Box

Extra Challenge:
Men: 50#+ DB
Women: 35#+ DB

Score: Fastest Round ONLY

Goal: 6-9 Min

COACHES NOTES
Think of this workout as 3 separate intervals in which you are trying to go as hard as you can. It should be expected that your times will fall off from round to round. To get within the goal range, each bike/row should be around 2 minutes or less. Choose a load on the squats you can complete 30 reps in around 1:30 or less. The load is relatively light, go with something you can knock out in 1-2 sets. We encourage stepping down off the box between each jump. With that method, 30 jumps in around 1:30-1:45 should be pretty realistic if you choose the appropriate height.

ROW/BIKE
You're working with about 2 minutes. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Decrease calories

SINGLE ARM DUMBBELL SQUAT
Hold a single DB at the shoulder with one arm. 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, keep that belly tight! Stand all the way up at the top.

CUSTOMIZATIONS
Go Lighter
Goblet Squat

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

CUSTOMIZATIONS
Step Ups
Jump Overs

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.

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.

Box Jump

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.

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

210304_Demo

210304_Programs

210304_Customizations

Take note that scoring is a bit different depending on which version you do 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): POWER
  POST(best after the main workout): BUTTS & GUTS

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

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

EMOM 16
(Every Minute on the Minute for 16 Minutes)

Min 1: 20 Second Plank Hold + 5 DB Shoulder to Overhead

Min 2: 8 Toes to Bar/Alt V-Up + 6 DB Power Clean

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

Extra Challenge: 30 Second Plank / 10 Toes to Bar / Alt V-Ups

Score: Last minute at which all work is completed.

Goal: 16 Minutes (make it a tough 16 min!)

COACHES NOTES
If you complete all of the work in each of the 16 minutes, your score is 16. If you have to reduce the reps, your score will be the last minute at which you were able to complete all of the work BUT keep going for the full 16 making whatever adjustments you need to make. Don't worry too much about the score on this one. Just try to set yourself up with the appropriate load and movement variation that allows you to make it the full 16 minutes.

In terms of loading, choose something you can perform the reps unbroken most if not all the way. Consider breaking up the toes to bar early to save your grip, even if you could do 8 reps unbroken. The toes to bar should take no more than 30 seconds. PLANK HOLD
Place your palms on the floor roughly shoulder width apart. Step your feet back you can create a straight line from your ankles through knees, hips, shoulders and the top of your head. Squeeze your legs, butt and belly tight. Push the floor away from your so your shoulders don't sink.

CUSTOMIZATIONS
Plank from knees
Forearm Plank

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.

CUSTOMIZATION
Go lighter

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.

If you don't have a pull up bar, or if you simply prefer them, go with Alternating V-Ups.

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

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. 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.

CUSTOMIZATIONS
Go Lighter
Hang Power Clean

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

EMOM 16
(Every Minute on the Minute for 16 Minutes)

Min 1: 20 Second Plank Hold + 3 Push Jerk

Min 2: 8 Toes to Bar/Alt V-Up + 4 Power Clean

No specific suggested weights for this version as your SCORE is the weight you choose!

Extra Challenge: 30 Second Plank / 10 Toes to Bar / Alt V-Ups

Score: Weight Used

Goal: Challenging but able to complete all work each minute

COACHES NOTES
This version is scored differently. Your score is the weight you choose. You should choose a weight that you can perform all of the work for all 16 minutes. Consider breaking up the toes to bar early to save your grip, even if you could do 8 reps unbroken. The toes to bar should take no more than 30 seconds.

You'll have plenty of time to perform the barbell work, about 30 seconds in each minute. It should be challenging but not so heavy that you are taking big breaks between reps. You could do quick singles of the power cleans and be fine. Ideally the push jerks are performed unbroken so you don't have to pick up that bar in between reps but who knows, in those later rounds you might have to break them into 2-1!

PLANK HOLD
Place your palms on the floor roughly shoulder width apart. Step your feet back you can create a straight line from your ankles through knees, hips, shoulders and the top of your head. Squeeze your legs, butt and belly tight. Push the floor away from your so your shoulders don't sink.

CUSTOMIZATIONS
Plank from knees
Forearm Plank

PUSH JERK
The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

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.

CUSTOMIZATION
Go Lighter

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.

If you don't have a pull up bar, or if you simply prefer them, go with Alternating V-Ups.

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

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

BARBELL POWER CLEAN
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.

CUSTOMIZATIONS
Go lighter
Hang Power Clean

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

EMOM 16
(Every Minute on the Minute for 16 Minutes)

Min 1: 20 Second Plank Hold + 5 Sandbag Shoulder to Overhead

Min 2: 8 Toes to Bar/Alt V-Up + 5 Sandbag Over the Shoulder

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

Extra Challenge: 30 Second Plank / 10 Toes to Bar / Alt V-Ups

Score: Last minute at which all work is completed.

Goal: 16 Minutes (make it a tough 16 min!)

COACHES NOTES
If you complete all of the work in each of the 16 minutes, your score is 16. If you are working with a heavier bag, you may need to reduce the reps to 3-4 reps per movement. Choose that rep target before you start the workout and stick with it. If you have to reduce the reps further, your score will be the last minute at which you were able to complete all of the work. BUT keep going for the full 16 making whatever adjustments you need to make. Don't worry too much about the score on this one. Just try to set yourself up with the appropriate load/rep scheme and movement variation that allows you to make it the full 16 minutes.

Consider breaking up the toes to bar early to save your grip, even if you could do 8 reps unbroken. The toes to bar should take no more than 30 seconds.

PLANK HOLD
Place your palms on the floor roughly shoulder width apart. Step your feet back you can create a straight line from your ankles through knees, hips, shoulders and the top of your head. Squeeze your legs, butt and belly tight. Push the floor away from your so your shoulders don't sink.

CUSTOMIZATIONS
Plank from knees
Forearm Plank

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

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.

If you don't have a pull up bar, or if you simply prefer them, go with Alternating V-Ups.

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

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

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

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sumo Deadlift High Pull

MAMA MODIFICATIONS

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.

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.

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.

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.

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

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 postparmtum. 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, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

210305_Demo

210205_Programs

210305_Customizations

New movement alert! Snatchester! Please take note that the reps/rounds vary a bit depending on which version you do 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): OLY
POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

30 DB Hop Overs
10 DB Snatchesters Right
30 DB Hop Overs
10 DB Snatchesters Left

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

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

Score: Total Time

Goal: 12-20 Min

COACHES NOTES
You've done snatches and you've done overhead lunges, now we are just mashing them together! Choose a load that you can complete 10 reps in 1:00-1:30 each time. Each round should take 3-5 minutes. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.

DUMBBELL SNATCHESTER
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

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 up tall.

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower to shoulder for lunges or step ups.

DUMBBELL 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.

CUSTOMIZATIONS
Skip Overs
Line Hops

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

8 Rounds

30 DB Hop Overs
7 Barbell Snatchesters

Suggested Weight:
Men: 75#
Women: 45-55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Time

Goal: 12-20 Min

COACHES NOTES
You've done snatches and you've done overhead lunges, now we are just mashing them together! Note that the rounds and reps are different in this version. Choose a load that you can complete the 7 snatchesters in 1:00-1:30 each time. Each round should take 1:30-2:30 minutes. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.

BARBELL SNATCHESTER
1 Rep = 1 Barbell Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.

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.

Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower barbell to shoulders for lunges or step ups
10 Plate Snatchesters per round

BARBELL HOP OVER
Stand next to your barbell and hop over sideways, 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.

CUSTOMIZATIONS
Skip Overs
Line Hops

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

8 Rounds

30 Sandbag Hop Overs
10 Sandbag Snatchesters

Suggested Weight:
Men: 50-70#
Women: 25-45#N/A

Score: Total Time

Goal: 12-20 Min

COACHES NOTES
You've done ground to overhead with the sandbag and you've done overhead lunges, now we are just mashing them together, with a twist! The bag is actually going to transition over your hands so make sure you practice these with a lighter load before you start the workout.

Note that the rounds and reps are different in this version.

The Snatchesters should take between 1:00-1:30 each round. Adjust the reps if you need to. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.

SANDBAG SNATCHESTER
Practice this movement with a light weight first! Take one of the filler bags out of your bag if possible.

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 your fists toward the ceiling as you drop into a partial squat. The bag will flip over your hands and come to rest against the back of your forearms at the same time you land in the partial squat. It should not crash against your arms, instead you are absorbing it with knees bent. Then, stand up all the way.

Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward or reverse lunges. Make sure you take a long enough step that your front heel is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Clean and Jerk + 2 Overhead Lunges
Power Clean + 2 Front Rack Lunges

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

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.

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.

DB Snatch

You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

210306_Demo

210306_Programs

210306_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-GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW, CALVES/ANKLES

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

15 DB Squats
Run 200 Meters

Rest 2 Min Between Rounds

**This version can also be done with your sandbag.

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

Extra Challenge Men/Women: Increase Squat Reps to 20 Per Round

Score: Slowest Round ONLY

Goal: Can you keep them ALL under 90 seconds?

COACHES NOTES
These rounds are meant to be ALL OUT each time with full recovery. Choose a weight for the squats that you can go unbroken with the entire time! You should definitely be finishing each round in under 2 minutes!

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
Goblet Squat
Air Squat

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

15 Back Squats
Run 200 Meters

Rest 2 Min Between Rounds

Suggested Weight Men: 115#
Suggested Weight Women: 75#

Extra Challenge Men: 135-155#+
Extra Challenge Women: 85-105#+

Score: Slowest Round ONLY

Goal: Can you keep them ALL under 90 seconds?

COACHES NOTES
These rounds are meant to be ALL OUT each time with full recovery. Choose a weight for the squats that you can go unbroken with the entire time! You should definitely be finishing each round in under 2 minutes!

BACK SQUAT
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.

CUSTOMIZATIONS
Lighter Weight
Air Squat

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

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

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

Rest 2 Min Between Rounds

Suggested Weight Men: 115#
Suggested Weight Women: 75#

Extra Challenge Men: 135-155#+
Extra Challenge Women: 85-105#+

Score: Slowest Round ONLY

Goal: Can you keep them ALL under 90 seconds?

COACHES NOTES
These rounds are meant to be ALL OUT each time with full recovery. Choose a weight for the squats that you can go unbroken with the entire time! You should definitely be finishing each round in under 2 minutes!

BACK SQUAT
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.

CUSTOMIZATIONS
Lighter Weight
Air Squat

ROW/BIKE
You're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Decrease calories

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds (5 Rounds EACH in I go - You go fashion)

15 Back Squats
Run 200 Meters

Rest while your partner works

**This version can also be done with a sandbag, dumbbells, and/or with the bike row option.

Suggested Weight Men: 115#
Suggested Weight Women: 75#

Extra Challenge Men: 135-155#+
Extra Challenge Women: 85-105#+

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
So Partner 1 will do one full round while Partner 2 rests. Then when Partner 1 gets back from the 200m run, Partner 2 will start their round while Partner 1 rests. You guys will repeat that pattern until you've both done 5 rounds (10 total).

These rounds are meant to be ALL OUT each time with full recovery while your partner works. Choose a weight for the squats that you can go unbroken with the entire time! Each partner should definitely be finishing their round in under 2 minutes!

BACK SQUAT
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.

CUSTOMIZATIONS
Lighter Weight
Air Squat

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

MAMA MODIFICATIONS

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.

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.