12-Promethus_Demo

12-Prometheus_Programs

12-Prometheus_Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWELFTH 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 25 to receive credit towards the Vault!

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

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

PRE(best before main workout): OLY
  POST(best after the main workout): SOGO
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, COOL DOWN FLOW

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL PROMETHEUS

15 DB Lungesters
15 DB Facing Burpees
12 DB Lungesters
12 DB Facing Burpees
9 DB Lungesters
9 DB Facing Burpees

Rest 3 Minutes

9 DB Lungesters
9 DB Facing Burpees
12 DB Lungesters
12 DB Facing Burpees
15 DB Lungesters
15 DB Facing Burpees

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

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

Score: Total Time INCLUDING the 3 Minute Rest

Goal: 18-27 Minutes

COACHES NOTES
Choose a weight and pace for the Lungesters that will allow you to perform 3-5 reps per minute. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.

DUMBBELL LUNGESTER
Begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

CUSTOMIZATIONS
Single DB Lungester
Unweighted Lungester

DUMBBELL FACING BURPEE
Start standing, facing your dumbbells. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your dumbbells then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the dumbbells.

CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpee

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL PROMETHEUS

15 Lungesters
15 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
9 Lungesters
9 Bar Facing Burpees

Rest 3 Minutes

9 Lungesters
9 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
15 Lungesters
15 Bar Facing Burpees

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

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

Score: Total Time INCLUDING 3 Minute Rest

Goal: 18-27 Minutes

COACHES NOTES
Choose a weight and pace for the Lungesters that will allow you to perform 3-5 reps per minute. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.

BARBELL LUNGESTER
Start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

CUSTOMIZATIONS
Lower weight
Unweighted Lungester

BARBELL FACING BURPEE
Start standing, facing your barbell. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your barbell then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the barbell.

CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG PROMETHEUS

15 Sandbag Lungesters
15 Sandbag Facing Burpees
12 Sandbag Lungesters
12 Sandbag Facing Burpees
9 Sandbag Lungesters
9 Sandbag Facing Burpees

Rest 3 Minutes

9 Sandbag Lungesters
9 Sandbag Facing Burpees
12 Sandbag Lungesters
12 Sandbag Facing Burpees
15 Sandbag Lungesters
15 Sandbag Facing Burpees

Ideal Sandbag Loading:

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

Score: Total Time INCLUDING 3 Minute Rest

Goal: 18-27 Minutes

COACHES NOTES
Choose a pace for the Lungesters that will allow you to perform 3-5 reps per minute. If you’re unable to hit that rep range, reduce the reps from 15, 12, and 9 to 12, 9, and 6. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.

SANDBAG LUNGESTER
Start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

CUSTOMIZATIONS
Reduce reps
Unweighted Lungester

SANDBAG FACING BURPEE
Start standing, facing your sandbag. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your sandbag then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the sandbag.

CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpee

MAMA MODIFICATIONS

Lungesters

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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

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

210323_Demo

210323_Programs

210323_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): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: CHEST OPENER, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

Run 200 Meters
12 Double Dumbbell Snatch
15 Pull Ups
Run 200 Meters

Rest 1 Min Between Rounds

Strict Pull Up Option: 8-10 Reps Per Round

**Could also do this version with your sandbag!

Suggested Weight Men: 35-40# DBs
Suggested Weight Women: 20-25# DBs

No Extra Challenge on this version -- we think the suggested weight and # of reps is PLENTY for the Double Dumbbell Snatch!

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Because your score is your slowest round, don't go unbroken unless you think you can do it in all 5 rounds. The pull ups will be extra challenging after those snatches! DO NOT GET SLOPPY on the double dumbell snatches. Make sure your butt is down, chest is up and back is flat before you pull from the ground on every rep. Lower with control. Switch to 18 single arm alternating DB snatches if you need to. Choose a pull up variation you can complete all 15 reps in 2-3 sets the whole way.

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

DOUBLE DUMBBELL SNATCH
Start with a wide stance, both dumbbells between the feet. Bend the knees slightly and hinge at the hips to grip the dumbbells. Keep the chest up, shoulders back, back flat, arms long and straight. Drive your heels into the floor, leading with the chest to stand up fast. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, without allowing them to get too far away from you. Punch your fists to the sky. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 18 (9 per arm)
Kettlebell Swings

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

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP
SNATCH WARM UP

WORKOUT

5 Rounds

Run 200 Meters
12 Power Snatch
15 Pull Ups
Run 200 Meters

Rest 1 Min Between Rounds

Strict Pull Up Option: 8-10 Reps Per Round

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Because your score is your slowest round, don't go unbroken unless you think you can do it in all 5 rounds. The pull ups will be extra challenging after those snatches! Choose a variation you can complete all 15 reps in 2-3 sets the whole way. They shouldn't take more than :45-1:00. Choose a load on the power snatches you can complete in 2-3 sets or about 45 seconds each time. This one is going to get grippy, so take smart breaks early on!

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

POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

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

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

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

12 Double Dumbbell Snatch
15 Pull Ups

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

Rest 1 Min Between Rounds

Strict Pull Up Option: 8-10 Reps Per Round

**Can also do this version with the barbell option found in Program B or even your sandbag!

Suggested Weight Men: 35-40# DBs
Suggested Weight Women: 20-25# DBs

No Extra Challenge on this version (unless you switch it up with Barbell) -- we think the suggested weight and # of reps is PLENTY for the Double Dumbbell Snatch!

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Because your score is your slowest round, don't go unbroken unless you think you can do it in all 5 rounds. The pull ups will be extra challenging after those snatches! DO NOT GET SLOPPY on the double dumbell snatches. Make sure your butt is down, chest is up and back is flat before you pull from the ground on every rep. Lower with control. Switch to 18 single arm alternating DB snatches if you need to. Choose a pull up variation you can complete all 15 reps in 2-3 sets the whole way.

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

CUSTOMIZATIONS
Shorten distance
Decrease calories

DOUBLE DUMBBELL SNATCH
Start with a wide stance, both dumbbells between the feet. Bend the knees slightly and hinge at the hips to grip the dumbbells. Keep the chest up, shoulders back, back flat, arms long and straight. Drive your heels into the floor, leading with the chest to stand up fast. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, without allowing them to get too far away from you. Punch your fists to the sky. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

CUSTOMIZATIONS
Single Arn Alternating DB Snatches - Increase the reps to 18 (9 per arm)
Kettlebell Swings

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

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

MAMA MODIFICATIONS

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 Snatch

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

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.

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

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.

210324_Demo

210324_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): SOGO-BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS & PSOAS STRETCH, PIGEON STRETCH

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

Min 1: Max Reps Air Squats
Min 2: Max Reps Push Up Tap + Tap
Min 3: Max Reps Box Jump Over
Min 4: Max Reps Weighted Sit Up / Alternating V-Up

No Rest Between Rounds

Suggested Weight Men: 20-24" Box // 30-40# DBs or Bumper Plate for the weighted sit ups
Suggested Weight Women: 16-20" Box // 15-25# DBs or Bumper Plate for the weighted sit ups

Score: Total Reps from All Movements/All 4 Rounds

Goal: 300 Reps+

COACHES NOTES
Breaking it up by movement, shoot for at least 25 squats, 15 push up + taps, 15 box jump overs, and 15 weighted sit ups each round. You might get more in the early rounds but don't come out of the gate so hot that you are not able to hit those rep targets in rounds 3 and 4. If you think you'll be getting 20 or more box jump overs each time, try using a higher box on this one.

AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. 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

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left

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

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on 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

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

MAMA MODIFICATIONS

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.

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.

Sit Ups

Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

210325_Demo

210325_Programs

210325_Customizations

Take note that the reps and scoring are a bit different between the different versions today! Make sure you read through!

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

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

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PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

20 Double Unders/DB Hop Overs
9 DB Power Cleans

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

Extra Challenge Men: 50# DBs / 30 Double Unders/DB Hop Overs
Extra Challenge Women: 35# DBs / 30 Double Unders/DB Hop Overs

Score: Not super important today. But total rounds completed without having to lower reps.

Goal: Make it every minute with 10-15 seconds rest.

COACHES NOTES
This is going to be a good one folks! RX+ is pretty aggressive today so only choose that option if you are very proficient with double unders. Choose a weight that you can go unbroken most, if not all the way. You should have 10-15 seconds between each minute to reset and take a breath or two. The goal is simply to get through all 12 minutes without having to lower the reps.

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 :20 min each time.

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

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

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

20 Double Unders/DB Hop Overs
6 Power Cleans

Suggested Weight Men: 75-155#+
Suggested Weight Women: 55-105#+

Extra Challenge Men: 30 Double Unders/Hop Overs
Extra Challenge Women: 30 Double Unders/Hop Overs

Score: Weight Used

Goal: Make it every minute with roughly 10-15 seconds rest.

COACHES NOTES
This is going to be a good one folks! RX+ is pretty aggressive today so only choose that option if you are very proficient with double unders. Choose a weight that you can get 6 reps in about 30 seconds each time. This could be unbroken, with one short break, or even fast singles. You should have 10-15 seconds between each minute to reset and take a breath or two. The goal is simply to get through all 12 minutes with the same weight without having to lower the reps. Of course, lower the weight if you are getting sloppy or running out of time!

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 :20 min each time.

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

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Go lighter
Hang Power Clean

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

20 Double Unders/DB or Sandbag Hop Overs
9 Sandbag Power Cleans

***Could also do this with 5-6 Heavy D-Ball/Bag Over the Shoulder

Suggested Weight Men: 50-70# Sandbag / 70-100# D-Ball/Bag
Suggested Weight Women: 25-45# Sandbag / 45-80# D-Ball/Bag

Extra Challenge Men: 30 Double Unders/Hop Overs
Extra Challenge Women: 30 Double Unders/Hop Overs

Score: Not super important today. But total rounds completed without having to lower reps.

Goal: Make it every minute with 10-15 seconds rest.

COACHES NOTES
This is going to be a good one folks! RX+ is pretty aggressive today so only choose that option if you are very proficient with double unders. You should have 10-15 seconds between each minute to reset and take a breath or two. The goal is simply to get through all 12 minutes without having to lower the reps. If you are working with a heavier bag, choose an appropriate rep target before you start the workout that you think you can get 9 power cleans in about 30 seconds each time.

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 :20 min each time.

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

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.

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.

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.

210326_Demo

210326_Programs

210326_Customizations

SLIGHT difference in reps 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
  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, THORACIC SPINE RELEASE
POST: CHEST OPENER, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

5 Rounds

12 Alternating DB Shoulder Press
16 DB Bent Over Row
20 DB Squats
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: 20-27 Min

COACHES NOTES
To hit the goal, you'll need to maintain a pace of 4-5 minute rounds. The run is going to feel more challenging after the 20 squats. Use the first 100m each time as a bit of a shake out, then pick up the pace and push it! Choose a weight on the presses that you can complete all the reps in 1-2 sets, or less than 30 seconds. Break up the bent over rows early to avoid going to failure later or getting sloppy and relying on the hips/jerking the chest up. They should be completed in :30-1:00 each time. The squats should be completed in 1:30 or less. Make sure with the load you selected, you can complete 20 reps in at most 3 sets. It may not seem obvious but this workout is very demanding on the core, so remember to keep your belly tight and your lats fired up!

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 12 reps is 6 on each arm.

CUSTOMIZATION
Single DB held in both hands

BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row

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

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 B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

5 Rounds

8 Shoulder Press
16 Bent Over Row
20 Back Squats
Run 400 Meters

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

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

Score: Total Time

Goal: 20-27 Min

COACHES NOTES
To hit the goal, you'll need to maintain a pace of 4-5 minute rounds. The run is going to feel more challenging after the 20 squats. Use the first 100m each time as a bit of a shake out, then pick up the pace and push it! Choose a weight on the presses that you can complete all the reps in 1-2 sets, or less than 30 seconds. These are STRICT presses. Break up the bent over rows early to avoid going to failure later or getting sloppy and relying on the hips/jerking the chest up. They should be completed in :30-1:00 each time. The squats should be completed in 1:30 or less. Make sure with the load you selected, you can complete 20 reps in at most 3 sets. It may not seem obvious but this workout is very demanding on the core, so remember to keep your belly tight and your lats fired up!

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

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. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears 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
Plate Bent Over Row

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
Plate Goblet Squat
Air 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
GENERAL BARBELL WARM UP

WORKOUT

5 Rounds

8 Shoulder Press
16 Bent Over Row
20 Back Squats
Row 36 Cal Men / 26 Cal Women
or
Bike 30 Cal Men / 22 Cal Women

**Can also do this version with the dumbbell option found in Program A

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

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

Score: Total Time

Goal: 20-27 Min

COACHES NOTES
To hit the goal, you'll need to maintain a pace of 4-5 minute rounds. The bike/row is going to feel more challenging after the 20 squats. Use the first few calories each time as a bit of a shake out, then pick up the pace and push it! Note that it is calories for both the bike and the row today. Choose a weight on the presses that you can complete all the reps in 1-2 sets, or less than 30 seconds. These are STRICT presses. Break up the bent over rows early to avoid going to failure later or getting sloppy and relying on the hips/jerking the chest up. They should be completed in :30-1:00 each time. The squats should be completed in 1:30 or less. Make sure with the load you selected, you can complete 20 reps in at most 3 sets. It may not seem obvious but this workout is very demanding on the core, so remember to keep your belly tight and your lats fired up!

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

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. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears 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
Plate Bent Over Row

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
Plate Goblet Squat
Air Squat

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

CUSTOMIZATIONS
Reduce calories

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.

Overhead Press

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

DB/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.

210327_Demo

210327_Programs

210327_Customizations

Calling this one "Lopsided" the one sided stuff is a huge "core" builder and the double DB rack walk is too!

Dumbbell Version is encouraged today if you have the gear for it. Please note difference in rounds/reps for Programs B/C.

Oh - did someone say Kettlebells? That would be AWESOME.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

16 Single DB Alternating Step Ups (Right Hand Holding DB)
16 Single DB Deadlift (DB in Right Hand)
100 Meter Double Dumbbell Rack Walk
16 Single DB Alternating Step Ups (Left Hand Holding DB)
16 Single DB Deadlift (DB in Lefft Hand)
100 Meter Double Dumbbell Rack Walk

Suggested Weight/Height Men: 40# DBs / 22-24" Step Up
Suggested Weight/Height Women: 25# DBs / 18-20" Step Up

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

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
Because the plate and the sandbag versions don't allow for this "lopsided" work - and it's an excellent way to improve your core stability - this is the preferred version of today's workout!

It's also the lopsided-ness of this workout that makes it SUPER important that you are maintaining a proper core position the ENTIRE time. Think about keeping your ribcage pulled down toward your belly button and avoid leaning your shoulders away from the weighted side - stay as upright as possible. You're working with a minute or less for both the step ups and the walks. Choose a weight on the deadlifts that will allow you to get those done in 1-2 sets!

SINGLE DUMBBELL ALTERNATING STEP UP
Each step up counts as one rep so you will do 8 per side but alternating. You will holda dumbbell in one hand - down at your side and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving.

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.

CUSTOMIZATIONS
Unweighted Step Up
Single Dumbbell Alternating Lunges

SINGLE DB DEADLIFT
The DB will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hand and grip are outside of the leg. Arm is straight. Chest is up. Belly tight. Back flat! To lift the DB drive your heels into the ground and lift your chest. Keep the arm straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DB goes below your knees, re-bend them and bring the DB back to the starting position under control. Only one head of the dumbbell needs to touch at the bottom!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

DOUBLE DUMBBELL RACK WALK
You will hold a dumbbell in each hand at your shoulders. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Single Side DB Rack Walk
Single Dumbbell Rack Walk (Goblet-style)
Farmer Carry

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

6 Rounds

16 Alternating Plate Hug Step Ups
16 Deadlifts
100 Meter Plate Hug Walk (Hugged high at the chest)

Suggested Weight Men: 45# Plate / 115-135# DL
Suggested Weight Women: 25# Plate / 75-85# DL

Extra Challenge Men: 155#+ DL
Extra Challenge Women: 105# +DL

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
You're shooting for 2:20-3:20 per round. The walk is likely to take up about a minute of that time so be sure you can knock out the step ups and deadlifts each in 1 minute or less. Take your time setting up for the deadlifts and focus on keeping a straight back, tight belly, and be sure to squeeze your butt at the top of the lift. There's no need to go unbroken to finish in the goal time so feel free to break these into 3-4 sets if your form starts to break down.

PLATE HUG STEP UP
Hold a plate at your chest with your arms wrapped firmly around it. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Plate Hug Lunges
Unweighted Step 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

PLATE HUG WALK
Hold a plate at your chest with your arms wrapped firmly around it. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a lighter plate.

CUSTOMIZATIONS
Lighter plate

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

6 Rounds

16 Sandbag Bear Hug Step Ups
16 Sandbag Deadlifts
100 Meter Sandbag Front Rack Walk

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

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
You're shooting for 2:20-3:20 per round. The walk is likely to take up about a minute of that time so be sure you can knock out the step ups and deadlifts each in 1 minute or less. Hugging the bag for the step ups and carrying in the front rack means it is SUPER important that you are maintaining a proper core position the ENTIRE time. Think about keeping your ribcage pulled down toward your belly button and don't let your hips sway forward to compensate for the weight in front of your body. Squeeze your belly and butt in tight.

SANDBAG BEAR HUG STEP UP
Choose a box that is roughly 22-24" for men and 18-20" for women. Hold the sandbag at your chest/belly with your arms wrapped around tight. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

Customize these with a lower stepping height, or alternating lunges.

CUSTOMIZATIONS
Sandbag Bear Hug Lunges
Unweighted Step Up

SANDBAG DEADLIFT
The sandbag starts 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 for the entire lift! To lift the sandbag drive the heels into the ground and lift the chest. Stand all of the way up at the top.

To lower - reach the butt back and slide sandbag down the leg. 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 sandbag back to the starting position under control.

SANDBAG FRONT RACK WALK
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!

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Sandbag Bear Hug Walk

TEAM VERSION

TEAM VERSION

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

3 ROUNDS OF:

Partner 1:
100 Meter Double Dumbbell Rack Walk

Partner 2:
16 Single DB Deadlift (DB in Right Hand)
Max Reps Single DB Alternating Step Ups (DB in Right Hand)

then SWITCH

Partner 1:
16 Single DB Deadlift (DB in RIGHT Hand)
Max Reps Single DB Alternating Step Ups (DB in RIGHT Hand)

Partner 2:
100 Meter Double Dumbbell Rack Walk

then SWITCH SIDES

Partner 1:
100 Meter Double Dumbbell Rack Walk

Partner 2:
16 Single DB Deadlift (DB in LEFT Hand)
Max Reps Single DB Alternating Step Ups (DB in LEFT Hand)

then SWITCH

Partner 1:
16 Single DB Deadlift (DB in LEFT Hand)

Max Reps Single DB Alternating Step Ups (DB in LEFT Hand)

Partner 2:
100 Meter Double Dumbbell Rack Walk

**All of this is one round. So each round is basically 2 front rack carries and the deadlifts and step ups on both sides.

Suggested Weight/Height Men: 40# DBs / 22-24" Step Up
Suggested Weight/Height Women: 25# DBs / 18-20" Step Up

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

Score: Total Step up Reps from BOTH partners, both sides, all 3 rounds combined.

Goal: 120-200 Reps

COACHES NOTES
Because the plate and the sandbag versions don't allow for this "lopsided" work - and it's an excellent way to improve your core stability - dumbbell is the preferred version of today's workout! But of course, use what you have!

It's also the lopsided-ness of this workout that makes it SUPER important that you are maintaining a proper core position the ENTIRE time. Think about keeping your ribcage pulled down toward your belly button and avoid leaning your shoulders away from the weighted side - stay as upright as possible.

You and your partner are shooting for 10-16 step ups each time it's your turn to knock them out. Choose a weight that will aloow for that and for you to get the deadlifts done in 30 seconds or less.

SINGLE DUMBBELL ALTERNATING STEP UP
Each step up counts as one rep so you will do 8 per side but alternating. You will holda dumbbell in one hand - down at your side and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving.

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.

CUSTOMIZATIONS
Unweighted Step Up
Single Dumbbell Alternating Lunges

SINGLE DB DEADLIFT
The DB will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hand and grip are outside of the leg. Arm is straight. Chest is up. Belly tight. Back flat! To lift the DB drive your heels into the ground and lift your chest. Keep the arm straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DB goes below your knees, re-bend them and bring the DB back to the starting position under control. Only one head of the dumbbell needs to touch at the bottom!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

DOUBLE DUMBBELL RACK WALK
You will hold a dumbbell in each hand at your shoulders. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Single Side DB Rack Walk
Single Dumbbell Rack Walk (Goblet-style)
Farmer Carry

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

KB/DB Deadlift

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