11- Poseidon Demo

11- Poseidon Programs

11- Poseidon Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the ELEVENTH 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 18 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): OLY
  POST(best after the main workout): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: HIPS 2.0, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL POSEIDON

Every 90 Seconds for 21 Minutes
(14 Rounds)

6 Pull Ups
12 KB/DB Swings
24 DB Hop Overs/Double Unders OR 100m Sprint

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

Extra Challenge Men/Women: 8 Pull Ups / Choose heavier range of the KB Swings

Score: Slowest Round Only

Goal: 0:50-1:15

COACHES NOTES
Choose a pull up variation that will allow for you to get those 6 reps done unbroken or at the very most, done in two sets with a quick break in between. There's not much time to waste in each round. Choose a weight for the swings that can be done unbroken for all 14 rounds. If you choose the sprint option, we do mean SPRINT. If you're not sure how far 100m is, run out for 10-15 seconds and then back.

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

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

CUSTOMIZATIONS
Eye Level KB/DB Swing

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

- OR -

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
Single Unders (Double the reps)

- OR -

100M SPRINT
This effort should be more than just a jog. Hit it HARD. You're working with AT MOST 30 seconds. Shorten the distance or do the hop over/double under option for this workout.

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL POSEIDON

Every 90 Seconds for 21 Minutes
(14 Rounds)

6 Pull Ups
3 Heavy Deadlifts
24 DB Hop Overs/Double Unders OR 100m Sprint

Suggested Weight Men: 205-225#
Suggested Weight Women: 135-155#

Extra Challenge: 8 Pull Ups

Heavier weight suggestions:
Men: 245-315#
Women: 175-205#

Score: Slowest Round Only

Goal: 0:45-1:00

COACHES NOTES
Choose a pull up variation that will allow for you to get those 6 reps done unbroken or at the very most, done in two sets with a quick break in between. There's not much time to waste in each round. The weight for the deadlifts should be challenging but you should also BE ABLE to do all 3 reps unbroken. You may choose to do 3 quick singles, if you'd prefer that. If you choose the sprint option, we do mean SPRINT. If you're not sure how far 100m is, run out for 10-15 seconds and then back.

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

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

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

CUSTOMIZATION
Lighter weight

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

- OR -

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
Single Unders (Double the reps)

- OR -

100M SPRINT
This effort should be more than just a jog. Hit it HARD. You're working with AT MOST 30 seconds. Shorten the distance or do the hop over/double under option for this workout.

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.

KB Swing

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

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.

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.

210316_Demo

210316_Programs

210316_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
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

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

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PROGRAM A

PROGRAM A

WARM UP
SHOULDER WARM UP
BOX JUMP WARM UP

WORKOUT

10 Rounds

10 DB Push Press
10 1/2 Up 1/2 Shoulder Lunges (5 Per Side)
10 Box Jump Overs

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

Box Height:

Men: 20-24"
Women: 16-20"

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

Score: Total Time

Goal: 14-18 Min

COACHES NOTES
This is going to put your shoulders to the test! You should be able to do 15-20 unbroken push presses with the weight you choose in a fresh state. You might be able to go right into the lunges after the push presses for the first few rounds but consider putting the DBs down after the 9th push press for a quick reset. Then you can get the 10th rep as you get into position for the lunges. Shoot for 1:20-1:50 per round.

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

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

CUSTOMIZATIONS
Lighter weight

1/2 UP 1/2 SHOULDER LUNGES
These are performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Make sure that you take a long enough step each time so that the front heel can stay down while the back knee gently touches the ground. Focus on keeping the chest up, belly tight, and don't allow the front knee to cave in. Stand all the way up between lunges and alternate your stepping foot each time. For 10 lunges, it would be 5 per leg.

For the first set of 5 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.

For the second set of 5 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunges
Shoulder Racked Step Ups

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
OVERHEAD WARM UP
BOX JUMP WARM UP

WORKOUT

10 Rounds

10 Push Press
10 Overhead Lunges
10 Box Jump Overs

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

Box Height:

Men: 20-24"
Women: 16-20"

Extra Challenge Men: 95#
Extra Challenge Women:65#

Score: Total Time

Goal: 14-18 Min

COACHES NOTES
This is going to put your shoulders to the test! You should be able to do 15-20 unbroken push presses with the weight you choose in a fresh state. You might be able to go right into the lunges after the push presses for the first few rounds but consider putting the bar down after the 9th push press for a quick reset. Then you can get the 10th rep as you get into position for the lunges. Shoot for 1:20-1:50 per round. If overhead lunges are really challenging with the barbell, try an overhead plate lunge!

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

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

CUSTOMIZATIONS
Lighter weight

OVERHEAD LUNGES
Hold the bar in the overhead lockout position with a wider than shoulder grip and biceps in line with the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.

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

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP
BOX JUMP WARM UP

WORKOUT

10 Rounds

10 Sandbag Push Press
10 Sandbag Overhead Lunges
10 Box Jump Overs

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

Box Height:

Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 14-18 Min

COACHES NOTES
This is going to put your shoulders to the test! You should be able to do 15-20 unbroken push presses with the weight you choose in a fresh state. You might be able to go right into the lunges after the push presses for the first few rounds but consider putting the bar down after the 9th push press for a quick reset. Then you can get the 10th rep as you get into position for the lunges. Shoot for 1:20-1:50 per round.

SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.

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

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window
Shoulder to Shoulder Push Press

SANDBAG OVERHEAD LUNGE
Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

CUSTOMIZATIONS
Front Rack Lunges
Back Rack Step Ups

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

Overhead Press

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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.

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.

210317_Demo

210317_Progams

210317_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
  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: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW, POSTERIOR CHAIN RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

30 DB Power Clean
30 DB Squats
30 Lateral Burpees Over the DBs
20 DB Power Clean
20 DB Squats
20 Lateral Burpees Over the DBs
10 DB Power Cleans
10 DB Squats
10 Lateral Burpees Over the DBs

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

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

Score: Total Time

Goal: 10-16 Min

COACHES NOTES
To hit the goal for this workout, the first round of 30 reps of each movement should take 4:30-7:30. If you are way outside of that window after the 30 lateral burpees, customize up or down. Make sure you can do sets of at least 6-8 reps at a time for the power cleans and squats. Breathe on the burpees, try to maintain a steady pace of at least 10 a minute.

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.

CUSTOMIZATION
Go Lighter
Hang Power Clean

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

CUSTOMIZATIONS
Go Lighter
Goblet Squat

LATERAL BURPEE OVER DUMBBELL
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

30 Power Clean
30 Front Squats
30 Lateral Burpees Over the Bar
20 Power Clean
20 Front Squats
20 Lateral Burpees Over the Bar
10 Power Cleans
10 Front Squats
10 Lateral Burpees Over the Bar

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

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

Score: Total Time

Goal: 10-16 Min

COACHES NOTES
To hit the goal for this workout, the first round of 30 reps of each movement should take 4:30-7:30. If you are way outside of that window after the 30 lateral burpees, customize up or down. Make sure you can do sets of at least 6-8 reps at a time for the power cleans and squats. Breathe on the burpees, try to maintain a steady pace of at least 10 a minute.

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

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

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

CUSTOMIZATION
Go lighter

LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

30 SB Power Clean
30 SB Front Squats
30 Lateral Burpees Over the SB
20 SB Power Clean
20 SB Front Squats
20 Lateral Burpees Over the SB
10 SB Power Cleans
10 SB Front Squats
10 Lateral Burpees Over the SB

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

Score: Total Time

Goal: 10-16 Min

COACHES NOTES
To hit the goal for this workout, the first round of 30 reps of each movement should take 4:30-7:30. If you are way outside of that window after the 30 lateral burpees, customize up or down. You've got about 2 minutes for the power cleans and 2 minutes for the front squats in the first round. For heavier bags, adjust the reps to something that fits that window. So maybe its 21-14-7 instead of 30-20-10. Breathe on the burpees, try to maintain a steady pace of at least 10 a minute.

SANDBAG POWER CLEAN
Start with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag 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. Shoot the elbows around and forward FAST to get the sandbag on the biceps 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
Power Clean to one shoulder (alternating)
Adjust reps if working with a heavier bag to fit movement time window.

SANDBAG FRONT SQUAT
Make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

LATERAL BURPEE OVER SANDBAG
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

MAMA MODIFICATIONS

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

DB/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.

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

210318_Demo

210318_Programs

210318_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
  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, CALVES/ANKLES
POST: HIPS 2.0, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)

Run 200 Meters
20 KB/DB Swings
Run 200 Meters
10 Push Up + Renegade Row

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

Extra Challenge Men: 50-55# KB/DB for Swings / 50# DBs for RR
Extra Challenge Women: 30-35# KB/DB for Swings / 35# DBs for RR

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
The goal is to keep the rounds in the 3-5 minute range for this one. It's 2:00 or less of total running, and around a minute for the swings. The renegade rows should get pretty challenging. So, you might be able to do them in :30-:40 at first but as the workout progresses you will likely need more breaks and they'll take longer. Choose a load on the swings you can do in 1-2 sets the whole way. Choose a load on the renegade rows that you can perform without heavily rotating or shifting your butt way up in the air. Hold that plank!

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

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

CUSTOMIZATION
Eye Level Swing

PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Push Up + Taps
Knee Push Up + Rows

PROGRAM B

PROGRAM B

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)

Run 200 Meters
20 KB/DB Swings
Run 200 Meters
10 Deficit Push Ups
10 Bent Over Row

Suggested Weight Men: 40-55# KB/DB for Swings / 115# for Bent Over Rows
Suggested Weight Women: 25-35# KB/DB for Swings / 75# for Bent Over Rows

Extra Challenge Men: 135#+
Extra Challenge Women: 85#+

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
The goal is to keep the rounds in the 3-5 minute range for this one. It's 2:00 or less of total running, and around a minute for the swings. Choose a load for those that you can do in 1-2 sets the whole way. Go with a push up variation that you can also complete in 1-2 sets the whole way. Choose a load on the bent over rows that you can perform without jerking your chest up or using momentum and complete in 1-2 sets. Keep them strict, lower with control!

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

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

CUSTOMIZATION
Eye Level Swing

DEFICIT PUSH UP
Set up a couple of plates or dumbbells far enough apart for your chest to reach the ground. 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.

CUSTOMIZATIONS
Regular Push Ups
Deficit Knee Push Ups
Knee Push Ups
Elevated Push Ups

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

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women

20 KB/DB Swings

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women

10 Push Up + Renegade Row

**Could also do this bike/row option with the bench and bent over row option from Program B.

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

Extra Challenge Men: 50-55# KB/DB for Swings / 50# DBs for RR
Extra Challenge Women: 30-35# KB/DB for Swings / 35# DBs for RR

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
The goal is to keep the rounds in the 3-5 minute range for this one. It's 2:00 or less of total bike/row, and around a minute for the swings. The renegade rows should get pretty challenging. So, you might be able to do them in :30-:40 at first but as the workout progresses you will likely need more breaks and they'll take longer. Choose a load on the swings you can do in 1-2 sets the whole way. Choose a load on the renegade rows that you can perform without heavily rotating or shifting your butt way up in the air. Hold that plank!

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

CUSTOMIZATIONS
Decrease calories

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

CUSTOMIZATION
Eye Level Swing

PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Push Up + Taps
Knee Push Up + Plank Rows

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.

KB Swing

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

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.

Mountain Climbers

If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps

210319_Demo

210319_Programs

210319_Customizations

This look kind of familiar??? Similar feel to the recent "Rhea" Vault workout - except this time there is REST! You're welcome!

Please take note that the reps vary slightly between versions today.

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

PRE(best before main workout): OLY
EITHER(can be warm up or finisher): SOGO

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

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
JUMP ROPE WARM UP

WORKOUT

5 Rounds

40 Double Unders / DB Hop Overs
18 DB Squats

Rest 1 Min Between Rounds

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

Extra Challenge Men: 50# DBs / 60 Double Unders/Hop Overs
Extra Challenge Women: 35# DBs 60 Double Unders/Hop Overs

Score: Slowest Round ONLY

Goal: 1:30-2:00

COACHES NOTES
When the score is your slowest round, it indicates that the goal is to maintain a consistent level of intensity. These rounds should go quick, nonetheless. Choose a load that you can go unbroken on the squats the whole time. If 40 double unders is going to be really broken up and take a long time, choose an lower, more appropriate rep target you can complete in under :45 or go with the hop overs. Dig deep in those last couple rounds of squats!

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)

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

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

40 Double Unders / DB Hop Overs
12 Back Squats

Rest 1 Min Between Rounds

Suggested Weight Men: 115-135#
Suggested Weight Women: 75-85#

Extra Challenge Men: 155#+ / 60 Double Unders/Hop Overs
Extra Challenge Women: 105#+ 60 Double Unders/Hop Overs

Score: Slowest Round ONLY

Goal: 1:30-2:00

COACHES NOTES
When the score is your slowest round, it indicates that the goal is to maintain a consistent level of intensity. These rounds should go quick, nonetheless. Choose a load that you can go unbroken on the squats the whole time. You can pull the bar from the rack or pull it from the floor. If 40 double unders is going to be really broken up and take a long time, choose an lower, more appropriate rep target you can complete in under :45 or go with the hop overs. Dig deep in those last couple rounds of squats!

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)

BARBELL 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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

5 Rounds

40 Double Unders / SB Hop Overs
18 SB Back Squats

Rest 1 Min Between Rounds

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

Extra Challenge Men: 60 Double Unders/Hop Overs
Extra Challenge Women: 60 Double Unders/Hop Overs

Score: Slowest Round ONLY

Goal: 1:30-2:00

COACHES NOTES
When the score is your slowest round, it indicates that the goal is to maintain a consistent level of intensity. These rounds should go quick, nonetheless. Choose a load that you can go unbroken on the squats the whole time. If 40 double unders is going to be really broken up and take a long time, choose an lower, more appropriate rep target you can complete in under :45 or go with the hop overs. Dig deep in those last couple rounds of squats!

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)

SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats

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.

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.

210320_Demo

210320_Programs

210320_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): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, WARM UP FLOW
POST: HIPS, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

15 DB Bench Press / Floor Press
15 Toes to Bar / Supine Toe Touches to DB
Run 400 Meters

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

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

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
You're shooting for each round to take between 3:15 and 4:30. That means you're working with 1:15-2:30 to get the bench press and toes to bar done. Choose a weight on the bench press that you can knock out safely and in no more than 2-3 sets. The toes to bar or supine toe touches shouldn't take longer than a minute so choose a variation that will allow for that.

If you don't have a bench, go with the floor press option. Be careful touching your elbows down to the ground!! Lower the dumbbells under control. You could even create a bit more space by lying your upper back and tailbone on a plate or two - just be sure those two places are well-supported and there's not strain in your lower back!

BENCH PRESS
If you go with Bench Press, lie face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

- OR -

FLOOR PRESS
If you go with Floor Press, it is basically a bench press from the floor but the dumbbells won't travel down as far because your elbows will touch to the ground. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

CUSTOMIZATIONS
Push Ups

TOES TO BAR
If you choose the 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.

- OR -

SUPINE TOE TOUCHES
If you choose the supine toe touches, you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the dumbbell over your chest. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Hanging Knee-Ups
V-Ups

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
Toe Taps to a Low Target

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

4 Rounds

15 Bench Press
15 Toes to Bar / Supine Toe Touches to Plate
Run 400 Meters

Suggested Weight Men: 95-115#
Suggested Weight Women: 55-75#

Extra Challenge Men: 135#+
Extra Challenge Women: 85#+

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
You're shooting for each round to take between 3:15 and 4:30. That means you're working with 1:15-2:30 to get the bench press and toes to bar done. Choose a weight on the bench press that you have absolutely no danger of failure with. Don't get sloppy on these trying to get a better score and be sure to rack safely! The toes to bar or supine toe touches shouldn't take longer than a minute so choose a variation that will allow for that.

BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

CUSTOMIZATIONS
Floor Press (See Program A for Description)

TOES TO BAR
If you choose the 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.

- OR -

SUPINE TOE TOUCHES
If you choose the supine toe touches, you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the plate over your chest. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the plate. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Hanging Knee-Ups
V-Ups

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
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

4 Rounds

15 Bench Press
15 Toes to Bar / Supine Toe Touches to Plate
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal Women

Suggested Weight Men: 95-115#
Suggested Weight Women: 55-75#

Extra Challenge Men: 135#+
Extra Challenge Women: 85#+

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
You're shooting for each round to take between 3:15 and 4:30. That means you're working with 1:15-2:30 to get the bench press and toes to bar done. Choose a weight on the bench press that you have absolutely no danger of failure with. Don't get sloppy on these trying to get a better score and be sure to rack safely! The toes to bar or supine toe touches shouldn't take longer than a minute so choose a variation that will allow for that.

BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

CUSTOMIZATIONS
Floor Press (See Program A for Description)

TOES TO BAR
If you choose the 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.

- OR -

SUPINE TOE TOUCHES
If you choose the supine toe touches, you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the plate over your chest. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the plate. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Hanging Knee-Ups
V-Ups

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

CUSTOMIZATIONS
Reduce calories

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds

Partner 1: 15 Bench + 15 Toes to Bar / Supine Toe Touches

while

Partner 2: Run 400 Meters

then SWITCH

Partner 1: Run 400 Meters

Partner 2: 15 Bench + 15 Toes to Bar/Supine Toe Touches


4 Rounds = BOTH Partners do each section 4 times.

**You can also do this version of the workout with any of the options from Programs A, B, or C.

Suggested Weight Men: 95-115#
Suggested Weight Women: 55-75#

Extra Challenge Men: 135#+
Extra Challenge Women: 85#+

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
Within one round, both partners will have run 400m and completed 15 bench press and 15 toes to bar or supine toe touches. So that means when the workout is complete, you'll BOTH have run 400m four times and done the 15+15 four times!

You and your partner are shooting for each round to take between 3:15 and 4:30. That means you're working with 1:15-2:30 to get the bench press and toes to bar done (if your partner comes in from the run before you're done, they'll wait until you've completed your 15+15). Choose a weight on the bench press that you have absolutely no danger of failure with. Don't get sloppy on these trying to get a better score and be sure to rack safely! The toes to bar or supine toe touches shouldn't take longer than a minute so choose a variation that will allow for that.

BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

CUSTOMIZATIONS
Floor Press (See Program A for Description)

TOES TO BAR
If you choose the 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.

- OR -

SUPINE TOE TOUCHES
If you choose the supine toe touches, you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the plate over your chest. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the plate. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Hanging Knee-Ups
V-Ups

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
Toe Taps to a Low Target

MAMA MODIFICATIONS

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.

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.