10 -Kronos DailyDemo

10- Kronos-Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TENTH 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 11 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
  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, COUCH STRETCH
POST: COOL DOWN FLOW, HIP FLEXORS & PSOAS STRETCH

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

2021 VAULT: KRONOS

In a 1 Minute "ON" / 1 Minute "OFF" Fashion Complete:

100 Burpee Box Jump Overs

Get as MANY as you can in 1 min - then rest 1 min - keep going until you get to 100 reps!

Box Height Suggestions
Men: 20-24"
Women: 16-20"

No Extra Challenge for this one! Just GO FASTER!

Score: Time On the Clock When You Finish Rep 100

Goal: 10-20 Minutes (Yes, we have seen this completed in under 10 minutes!)

COACHES NOTES
You're shooting for 10-20 burpee box jump overs in each working minute. If you're struggling to perform at least 10 reps each minute, customize the burpee and/or the box jump over to allow for more reps within the minute! Remember to breathe throughout each rep! Exhale at the floor, inhale before the jump, exhale when you land, and inhale again as you're stepping down.

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.

Then, jump up on the box. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. Use a lower box/jump height if you need to.

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
Burpee Jump Over
Burpee Step Up Over
Step In/Out Burpee Box Jump Over

MAMA MODIFICATIONS

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

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.

210309_Demo

210309_Programs

210309_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.

EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE

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PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

3 Sets

Each Set is:

5 Rounds
6 DB Power Clean and Jerk
4 DB Thrusters

Rest 2 Min Between Sets

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

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

Total Time Including Rest

Goal: 13-19 Min

COACHES NOTES
Think of this workout as 3 parts or sets separated by a 2 minute rest. Each set is 5 rounds. So it is a total of 15 rounds! Each set should take around 3-5 minutes. That's :35-1:00 per round.

Consider breaking each round into 2 sets: 5 clean and jerks for the first set then break. Perform your 6th clean and jerk and now you are in position for the 4 thrusters.

DUMBBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

Start with dumbbells on the gorund just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, 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 as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

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

CUSTOMIZATIONS
Single Dumbbell Thruster

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
OVERHEAD WARM UP

WORKOUT

3 Sets

Each Set is:

5 Rounds
6 Power Clean and Jerk
4 Thrusters

Rest 2 Min Between Sets

Suggested Weight Men: 95#
Suggested Weight Women: 65#

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

Score: Total Time Including Rest

Goal: 13-19 Min

COACHES NOTES
Think of this workout as 3 parts or sets separated by a 2 minute rest. Each set is 5 rounds. So it is a total of 15 rounds! Each set should take around 3-5 minutes. That's :35-1:00 per round.

Consider breaking each round into 2 sets: 5 clean and jerks for the first set then break. Perform your 6th clean and jerk and now you are in position for the 4 thrusters. Choose a load that you can maintain this rep scheme the whole way.

BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

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

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

3 Sets

Each Set is:

5 Rounds
6 Sandbag Power Clean and Jerk
4 Sandbag Thrusters

Rest 2 Min Between Sets

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

Extra Challenge Men: Increase Reps to 8+6
Extra Challenge Women: Increae Resp to 8+6

Score: Total Time Including Rest

Goal: 13-19 Min

COACHES NOTES
Think of this workout as 3 parts or sets separated by a 2 minute rest. Each set is 5 rounds. So it is a total of 15 rounds! Each set should take around 3-5 minutes. That's :35-1:00 per round.

Consider breaking each round into 2 sets: 5 clean and jerks for the first set then break. Perform your 6th clean and jerk and now you are in position for the 4 thrusters. If you are working with a heavier bag, you may need to adjust the reps to fit the per-round goal window. Test this out in your warm up and commit to your adjustment before you start rather than adjusting on the fly.

SANDBAG POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The weight will start on the ground between your feet, with the feet under the hips. 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 while you jump and shrug the shoulders! Keep the KB close to the body as it travels UP. Pull yourself down and under, rotate your hands to hold the KB at your chest, catch the KB in a partial squat with the elbows bent. Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight up- press the KB up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

CUSTOMIZATIONS
Adjust reps based on bag weight
Clean to, and press from, one shoulder

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters

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.

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.

Jerk

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.

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.

210310_Demo

210310_Programs

210310_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): POWER-OLY
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: HIPS, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

On a 16 Min Clock Complete:

Run 1 Mile
then
Max Rounds in the Remaining Time
20 Push Ups
12 Toes to Bar / V-Ups

Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed

Extra Challenge Men: 1.5 Mile Run
Extra Challenge Women: 1.5 Mile Run

Score: Total Completed Rounds of Second Part + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
You've run a mile or more in plenty of workouts if you've followed this program for some time, it's just been broken up. You got this! Of course, you can adjust the distance is needed. The run should take 8-11 minutes. If you are a strong runner, this would be a good day for the Extra Challenge! Set yourself up for 1:00-1:40 rounds. So, choose a push up variation that you can complete 20 reps in a minute or less. Break them up early into sets of 4-5 reps. For the toes to bar, think smaller sets too. Choose a variation you can maintain consistent sets of 3-4 at a time. 12 reps should take under a minute.

If running is not realistic due to space/weather, go with this alternative:

4 Rounds
90 Seconds Taps, Single Unders, or Low Step Ups
20 Push Ups
12 Toes to Bar/V-Ups

(Put your time in the comments)

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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 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!

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

Fun Dip Option!!

On a 16 Min Clock Complete:

Run 1 Mile
then
Max Rounds in the Remaining Time
12 Stationary or Ring Dips
12 Toes to Bar / V-Ups

Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed

Extra Challenge Men: 1.5 Mile Run
Extra Challenge Women: 1.5 Mile Run

Score: Total Completed Rounds of Second Part + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
You've run a mile or more in plenty of workouts if you've followed this program for some time, it's just been broken up. You got this! Of course, you can adjust the distance is needed. The run should take 8-11 minutes. If you are a strong runner, this would be a good day for the Extra Challenge! Set yourself up for 1:00-1:40 rounds. So, choose a dip variation that you can complete 12 reps in a minute or less. Break them up early into sets of 3-4 reps. If you are stuggling to do consistent sets of 3, customize to something that allows for that. For the toes to bar, think smaller sets too. Choose a variation you can maintain consistent sets of 3-4 at a time. 12 reps should take under a minute.

If running is not realistic due to space/weather, go with this alternative:

4 Rounds
90 Seconds Taps, Single Unders, or Low Step Ups
20 Push Ups
12 Toes to Bar/V-Ups

(Put your time in the comments)

You can also do this version with the bike/row from Program C.

RING/STATIONARY DIPS
Be sure you lock out at the top of the dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Push the handles away from you to draw the shoulders away from the ears. Make sure the elbows go back and don't flare out as you lower with control. Get the shoulder lower than the elbow at the bottom. Keep your belly tight as you press back up to lockout.

CUSTOMIZATIONS
Banded Dips
Leg Assisted
Dip between 2 boxes/bench

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 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!

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

On a 16 Min Clock Complete:

Row 140 Cal (Men) / 105 Cal (Women)
or
Bike 120 Cal (Men) / 90 Cal (Women)

then
Max Rounds in the Remaining Time
20 Push Ups
12 Toes to Bar / V-Ups

Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed

Extra Challenge Men: Row 210 Cal / Bike 180 Cal
Extra Challenge Women: Row 155 Cal / Bike 130 Cal

Score:

Goal: 4-6 Rounds

COACHES NOTES
This is a long time on the rower or bike, especially if you've never done one of the Endurance accessory workouts! Of course, you can adjust the distance/calories is needed. The row/bike should take 8-11 minutes. If you are a strong rower or Assault biker, this would be a good day for the Extra Challenge! Set yourself up for 1:00-1:40 rounds. So, choose a push up variation that you can complete 20 reps in a minute or less. Break them up early into sets of 4-5 reps. For the toes to bar, think smaller sets too. Choose a variation you can maintain consistent sets of 3-4 at a time. 12 reps should take under a minute.

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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 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!

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.

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.

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.

210311_Demo

210311_Programs

210311_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): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

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

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

30 Seconds Max DB Step Up
30 Seconds Rest
30 Seconds Alternating DB Shoulder Press
30 Seconds Rest

Suggested Weight Men: 40# DBs / 20-24" Box
Suggested Weight Women: 25# DBs / 16-20" Box

Extra Challenge Men: 50# DBs / 22-24" Box
Extra Challenge Women: 35# DBs / 18-20" Box

Score: Total Reps of BOTH Movements and All Rounds Combined

Goal: 180-260 Reps

COACHES NOTES
Set yourself up for at least 8 step ups per round and 10 alternating shoulder presses per round. Remember, there is 30 seconds of rest between each movement and 1:30 before you repeat the same movement. That may give you an opportunity to push the pace, especially on the step ups. Your shoulders are definitely going to start to fatigue in the later rounds, so choose a weight that is not going be a struggle early on.

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.

CUSTOMIZATIONS
Unweighted Step Ups
Dumbbell Lunges

ALTERNATING SHOULDER PRESS
Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 10 reps is 5 on each arm.

CUSTOMIZATION
Single DB held in both hands

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

10 Rounds

30 Seconds Max Weighted Step Up
30 Seconds Rest
30 Seconds Strict Shoulder Press
30 Seconds Rest

Suggested Weight Men: 75# / 20-24" Box
Suggested Weight Women: 55# / 16-20" Box

Extra Challenge Men: 95-115# / 22-24" Box
Extra Challenge Women: 65-75# / 18-20" Box

Score: Total Reps of BOTH Movements and All Rounds Combined

Goal: 120-220 Reps

COACHES NOTES
Set yourself up for at least 6-8 step ups per round. With the shoulder presses, your reps are likely going to decrease as the workout progresses so choose a weight that you can do at least 10 in the first few rounds. Remember, there is 30 seconds of rest between each movement and 1:30 before you repeat the same movement. That may give you an opportunity to push the pace, especially on the step ups. You can use your barbell (back racked), dumbbells, or even your sandbag for the step ups.

BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATION
Go lighter

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

10 Rounds

30 Seconds Max SandBag Step Up
30 Seconds Rest
30 Seconds Seated Sandbag Shoulder Press
30 Seconds Rest

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

Score: Total Reps of BOTH Movements and All Rounds Combined

Goal: 120-220 Reps

COACHES NOTES
Set yourself up for at least 6-8 step ups per round. With the shoulder presses, your reps are likely going to decrease as the workout progresses. If you are working with a heavier bag, don't worry so much about the goal number of reps. Instead choose a rep target that is not going to be a struggle in the first few rounds. Remember, there is 30 seconds of rest between each movement and 1:30 before you repeat the same movement. That may give you an opportunity to push the pace, especially on the step ups.

BACK RACK SANDBAG STEP UP
Start with the bag on your back. You could also support the bag on one shoulder and just switch at the halfway point. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Standing Shoulder Press

MAMA MODIFICATIONS

DB Step Ups

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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.

210312_Demo

210312_Programs

210312_Customizations

Please notice the format for Program B and C is different than Program A today! If you can make a Supine Row happen - do that one!

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-POWER
EITHER(can be warm up or finisher): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, MORNING COFFEE
POST: SHOULDERS FLOW, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

100 Supine Rows

Every Minute on the Minute 15 Double Unders / DB Hop Overs, start at 0:00

**Choose a type of Supine Row and body angle that will not allow you to get more than 12 reps per min.

Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed

Extra Challenge Men: 125 Reps / 20 Hops or DUs
Extra Challenge Women: 125 Reps / 20 Hops or DUs

Score: Total Time

Goal: 8-13 Min

COACHES NOTES
So the goal really is for this workout to not take any less than 8 minutes. The supine rows should be challenging enough that you are getting at MOST 12 reps per minute. The double unders/hop overs are going to break up the supine rows briefly but they should only take 10-15 seconds each time. Stop at 20 seconds on the double unders.

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

CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows (See Program B)

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 15 reps in under 20 seconds.

CUSTOMIZATIONS
Lower reps to fit time window
DB Hop Overs
Single Unders (Double the Reps)

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

EMOM/AMRAP 10 Min
(As Many Reps as Possible in 10 Min)

Bent Over Rows

Every Minute on the Minute 15 Double Unders / Dumbbell Hop Overs, start at 0:00

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#

Extra Challenge Men: 135# / Barbell Hop Overs
Extra Challenge Women: 85# / Barbell Hop Overs

Score: Total Reps of Bent Over Rows ONLY

Goal: 90-120 Reps

COACHES NOTES
Note that Programs B and C have a different format from Program A today. The double unders/hop overs are meant to break up the bent over rows just enough to give your back and hamstrings a break. They should only take 10-15 seconds each time. Stop at 20 seconds on the double unders. Remember to keep your belly tight on the bent over rows and shoulders away from ears. Use your arms and lats, avoid jerking your chest up to create momentum.

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
Lighter Weight
Upright Row

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 15 reps in under 20 seconds.

CUSTOMIZATIONS
Lower reps to fit time window
DB Hop Overs
Single Unders (Double the Reps)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

EMOM/AMRAP 10 Min
(As Many Reps as Possible in 10 Min)

Sandbag Bent Over Slams

Every Minute on the Minute 15 Double Unders / Sandbag Hop Overs, start at 0:00

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

Score: Total Reps of Bent Over Slams ONLY

Goal: 80-120 Reps

COACHES NOTES
Note that Programs B and C have a different format from Program A today. The double unders/hop overs are meant to break up the bent over slams just enough to give your back and hamstrings a break. They should only take 10-15 seconds each time. Stop at 20 seconds on the double unders. Remember to keep your belly tight on the slams and be aggressive on the slam. Much better to create a powerful slam and do less reps than try to rush through them.

BENT OVER SLAM
Set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

CUSTOMIZATIONS
Bent Over Row
Sumo Deadlift High Pull

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 15 reps in under 20 seconds.

CUSTOMIZATIONS
Lower reps to fit time window
DB Hop Overs
Single Unders (Double the Reps)

MAMA MODIFICATIONS

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.

210313_Demo

210313_Programs

210313_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.

  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: COOL DOWN FLOW, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

30 Wall Balls
40 Air Squats
Run 400 Meters

Rest 1 Min Between Rounds

**Extra Challenge ONLY if you complete 3 Rounds (including REST after Rounds 1 and 2) in under 16 Min.

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

Extra Challenge Men/Women: 4 Rounds

Score: Total Time (Including Rest)

Goal: 15-20 Min

COACHES NOTES
Alright, guys. This is a #sendit workout! We're talking MAX 4-6 minutes per round. Choose a wall ball variation that you can knock out 30 reps in no more than 3 sets. The air squats should be unbroken - even if at a slower pace. It's gonna be hard to run (LOL) but do your best!

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

To any soul brave enough for the bike/row version of this workout....RIP legs.

3 Rounds

30 Wall Balls
40 Air Squats
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)

Rest 1 Min Between Rounds

**Extra Challenge ONLY if you complete 3 Rounds (including REST after Rounds 1 and 2) in under 16 Min.

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

Extra Challenge Men/Women: 4 Rounds

Score: Total Time (Including Rest)

Goal: 15-20 Min

COACHES NOTES
Alright, guys. This is a #sendit workout! We're talking MAX 4-6 minutes per round. Choose a wall ball variation that you can knock out 30 reps in no more than 3 sets. The air squats should be unbroken - even if at a slower pace. It's gonna be SUPER hard to row/bike (LOL) but do your best!

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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

CUSTOMIZATIONS
Decrease calories

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds TOTAL

Partner 1: 30 Wall Balls

while

Partner 2: 40 Air Squats

then

SWITCH

Partner 1: 40 Air Squats

while

Partner 2: 30 Wall Balls

THEN

Run 400 Meters TOGETHER

Rest 1 Min Between Rounds

**Extra Challenge ONLY if you complete 3 Rounds (including REST after Rounds 1 and 2) in under 16 Min.

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

Extra Challenge Men/Women: 4 Rounds

Score: Total Time (Including Rest)

Goal: 15-20 Min

COACHES NOTES
Alright, guys. This is a #sendit workout! We're talking MAX 4-6 minutes per round. The way it works is one partner will complete the 30 wall balls and at the same time, the other partner will complete the 40 air squats. Then when you're both done with your parts, you'll switch. So whoever was doing squats will do wall balls and vice versa. Once both of you are done with the second part, you'll run the 400m together and then rest 1 minute before starting the next round. You'll do that a total of 3 times!

Choose a wall ball variation that you can knock out 30 reps in no more than 3 sets. The air squats should be unbroken - even if at a slower pace. Try to make it work so that you and your partner are wrapping up your parts within 10-15 seconds of each other. It's gonna be hard to run but do your best!

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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

MAMA MODIFICATIONS

Thruster/Wallball

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

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.