14 - Circe Demo

14 - Circe Programs

14 - Circe Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the FOURTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - April 8 to receive credit towards the Vault!

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

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

PRE(best before main workout): POWER
  POST(best after the main workout): SOGO
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: HIPS, POSTERIOR CHAIN RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL CIRCE

3 Sets

Each Set is 3 Rounds of:

12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Facing Burpees

Once you Complete 3 Rounds (of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

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

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

Score: Total Time (including rest)

Goal: 13-17 Min

COACHES NOTES
Choose a weight that you can complete 12 deadlifts with unbroken and 9 hang power cleans with unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.

Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.

DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

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

DB HANG POWER CLEAN
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.

Keep the arms straight. 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 shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

DB FACING BURPEE
You will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL CIRCE

3 Sets

Each Set is 3 Rounds of:

12 Deadlifts
9 Hang Power Cleans
6 Bar Facing Burpees

Once you Complete this set (3 Rounds of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

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

Extra Challenge Men: 115-135#
Extra Challenge Women: 75-95#

Score: Total Time (including rest)

Goal: 13-17 Min

COACHES NOTES
Choose a weight that you can complete 12 deadlifts with unbroken and 9 hang power cleans with unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.

Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.

BARBELL 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.

BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG CIRCE

3 Sets

Each Set is 3 Rounds of:

12 Sandbag Deadlifts
9 Sandbag Hang Power Cleans
6 Sandbag Facing Burpees

Once you Complete 3 Rounds (of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

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

Score: Total Time (including rest)

Goal: 13-17 Min

COACHES NOTES
The set of 12 deadlifts and the set of 9 hang power cleans should be done unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. If with the weight of your sandbag you are unable to do the reps unbroken, consider reducing the deadlift reps to 9 and the hang power clean reps to 6. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.

Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.

SANDBAG DEADLIFT
Start with the bag 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! To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.

To lower - reach the butt back and slide the 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 HANG POWER CLEAN
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.

Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

SANDBAG FACING BURPEE
You will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

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

MAMA MODIFICATIONS

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.

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.

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

210406_Demo.mp4

210406_Programs.mp4

210406_Customizations.mp4

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-BUTTS & GUTS

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

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

10 DB Squats
10 Pull Up / 5 No Push Up Renegade Row
10 Box Jumps

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

Extra Challenge Men: 50# DBs / 15 Box Jumps
Extra Challenge Women: 35# DBs / 15 Box Jumps

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
To hit the goal, you'll need to average a round roughly every 1:20-1:50. Choose a load on the squats that you can knock out 10 unbroken most if not all the way. Choose a pull up variation you can complete 10 reps in 1-2 sets for at least the first 8-9 minutes of the workout. If you don't have a pull up bar, we recommend going with the No Push Up Renegade Row rather than bent over rows on this one to keep from lighting up the lower back. Pick a height on the box jumps that allows you to move through 10 reps without having to fall off your normal pace. 10 reps should take around 30 seconds.

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

CUSTOMIZATIONS
Go Lighter
Goblet Squat

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

CUSTOMIZATIONS
No Push Up Renegade Row
TRX/Ring Row
Supine Row
Banded Pull Ups

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

10 Front Squats
10 Pull Up / 5 No Push Up Renegade Row
10 Box Jumps

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

Extra Challenge Men: 115-135# / 15 Box Jumps
Extra Challenge Women: 75-85# / 15 Box Jumps

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
To hit the goal, you'll need to average a round roughly every 1:20-1:50. Choose a load on the squats that you can knock out 10 unbroken most if not all the way. Choose a pull up variation you can complete 10 reps in 1-2 sets for at least the first 8-9 minutes of the workout. If you don't have a pull up bar, we recommend going with the No Push Up Renegade Row rather than bent over rows on this one to keep from lighting up the lower back. Pick a height on the box jumps that allows you to move through 10 reps without having to fall off your normal pace. 10 reps should take around 30 seconds.

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

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

CUSTOMIZATION
Go lighter

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

CUSTOMIZATIONS
No Push Up Renegade Row
TRX/Ring Row
Supine Row
Banded Pull Ups

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

10 Sandbag Front Squats
10 Pull Up / 4 Sandbag Drag and Pull (2 per side)
10 Box Jumps

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

Extra Challenge Men: 15 Box Jumps
Extra Challenge Women: 15 Box Jumps

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
To hit the goal, you'll need to average a round roughly every 1:20-1:50. The squats should be done mostly unbroken and take 40 seconds or less. Adjust the reps to fit that window if you are working with a heavier bag. Choose a pull up variation you can complete 10 reps in 1-2 sets for at least the first 8-9 minutes of the workout. The drag and pull is also a great option. Pick a height on the box jumps that allows you to move through 10 reps without having to fall off your normal pace. 10 reps should take around 30 seconds.

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

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
No Push Up Renegade Row
TRX/Ring Row
Supine Row
Banded Pull Ups

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

MAMA MODIFICATIONS

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.

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.

210407_Demo.mp4

210407_Programs.mp4

210407_Customizations.mp4

The PLUNGER is BACK!

Take note that the reps vary between the different versions today! Make sure to check them all!

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

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

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

Run 200 Meters
10 DB Plunger (DB in Right Hand)
10 DB Plunger (DB in Left Hand)
Run 200 Meters

Rest 1 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Assuming the runs take a combined 2 minutes or less, you've got about 1:30-2:00 to complete the plungers. Choose a load that you can complete at least 5 reps at a time. That's one short break on each side. Try to really push it on the second run. Remember that your score is the slowest round so it really doesn't matter what your fastest is. Set a pace that you think you can maintain for all 4 rounds!

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

DUMBBELL PLUNGER
1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges

Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.

Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

CUSTOMIZATIONS
Single Arm Push Press + Shoulder Racked Lunges
Single Arm Push Press + Single DB Step Up

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

4 Rounds

Run 200 Meters
16 Barbell Plunger
Run 200 Meters

Rest 1 Min Between Rounds

Suggested Weight Men: 65-75#
Suggested Weight Women: 45-55#

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

Score: Slowest Round ONLY

Goal: 3:00-4:00

COACHES NOTES
Assuming the runs take a combined 2 minutes or less, you've got about 1:30-2:00 to complete the plungers. Choose a load that you can complete at least 6 reps at a time. That's 2-3 sets to get all 16 reps the whole way. Try to really push it on the second run. Remember that your score is the slowest round so it really doesn't matter what your fastest is. Set a pace that you think you can maintain for all 4 rounds!

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

BARBELL PLUNGER
1 Plunger rep = 1 Push Press +
2 Alternating Overhead Lunges

Support the barbell on the shoulders. Dip the hip and stand up hard and fast so the bar pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.

With the bar overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

CUSTOMIZATIONS
Push Press + Front Rack Lunges
Push Press + Front Rack Step Up

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Rounds

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

10 Plunger (DB in Right Hand)
10 Plunger (DB in Left Hand)

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

Rest 1 Min Between Rounds

Could also do sandbag or barbell versions found in Program B with this option.

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Assuming the row/bike takes a combined 2 minutes or less, you've got about 1:30-2:00 to complete the plungers. Choose a load that you can complete at least 5 reps at a time. That's one short break on each side. Try to really push it on the second row/bike. Remember that your score is the slowest round so it really doesn't matter what your fastest is. Set a pace that you think you can maintain for all 4 rounds!

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

CUSTOMIZATION
Reduce calories

SANDBAG PLUNGER
1 Plunger rep = 1 Push Press +
2 Alternating Overhead Lunges

Support the bag on the biceps with elbows high. Dip the hip and stand up hard and fast so the bag pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.

With the bag overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

CUSTOMIZATIONS
Push Press + Front Rack Lunges
Push Press + Front Rack Step Up

MAMA MODIFICATIONS

Lunge

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

Overhead Press

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

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.

210408_Demo.mp4

210408_Customizations.mp4

Program A and SHIFT only today! Check out all of the options!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, STRESS RELIEF

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

20 Reps 1/4 Get Up (10 Per Side)
30 Eye Level KB/DB Swings
40 DB Hop Overs

Suggested Weight Men: 35-55# KB/DB for both
Suggested Weight Women: 20-35# KB/DB for both

Extra Challenge Men: Heavier or Double DB Swing
Extra Challenge Women: Heavier or Double DB Swing

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
Any time you see Turkish get ups or 1/4 get ups in a workout, know that it is not about how fast you do them. These movements are meant to be done relatively slow, controlled, and with a deep focus on proper engagement and technique. For this workout, the 1/4 get ups should take 1-2 minutes, definitely not less than that. Choose a weight that allows you to keep the chest up and spine long as you shift onto the forearm. We encourage you to use different weights for the get up and for the swings. You can even try two dumbbells on the swings you don't don't have one heavier DB or kettlebell or want to challenge the weight. Choose a load on the swings that you can complete 30 reps in 1:30 or less and in 1-2 sets. Each round should take 3-5 minutes.

1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods!

EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell or kettlebell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulderblades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
2 Lighter Dumbbells
KB/DB Sumo Deadlifts

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
Double Unders

MAMA MODIFICATIONS

Turkish Get Ups/1/2/1/2 Get Ups

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

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.

210409_Demo.mp4

210409_Programs.mp4

210409_Customizations.mp4

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, PIGEON STRETCH
POST: CHEST OPENER, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

8 Rounds

12 Push Up + Pull Across
10 DB Hang Squat Cleans

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

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

Score: Total Time

Goal: 11-16 Min

COACHES NOTES
The 12 push up + pull across should take a minute or less. They may go faster at first and slow down in those later rounds, so pick a load and push up variation you can complete the reps in 1-2 sets in the first 4 rounds and 2-3 sets in the last 4 rounds. Choose a load on the hang squat cleans that you can complete 10 reps in 1-2 sets the whole way. Make sure you are keeping the DBs close to the body on the way up, avoid that swing curl, and that you stand up all the way before lowering the dumbbells from the shoulders. To hit the goal, you want to keep a pace of 1:15-2:00 per round. That's :30-1:00 for the push up + pull across and :45-1:00 for the hang squat cleans.

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

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

HANG SQUAT CLEAN
Deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

8 Rounds

12 Push Up + Pull Across
10 Hang Squat Cleans

Suggested Weight Men: 40# DB / 75-95# Bar
Suggested Weight Women: 25# DB / 55-65# Bar

Extra Challenge Men: 50# DB / 115# Bar
Extra Challenge Women: 35# DB / 75# Bar

Score: Total Time

Goal: 11-16 Min

COACHES NOTES
The 12 push up + pull across should take a minute or less. They may go faster at first and slow down in those later rounds, so pick a load and push up variation you can complete the reps in 1-2 sets in the first 4 rounds and 2-3 sets in the last 4 rounds. To hit the goal, you want to keep a pace of 1:15-2:00 per round. That's :30-1:00 for the push up + pull across and :45-1:00 for the hang squat cleans. Choose a load on the hang squat cleans that you can complete all the reps in 1-3 sets the whole way.

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

CUSTOMIZATIONS
Plate Push Up + Overs
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps

BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

8 Rounds

12 Sandbag Push Up + Lateral Drag
10 Sandbag Hang Squat Cleans

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

Score: Total Time

Goal: 11-16 Min

COACHES NOTES
The 12 push up + lateral drag should take a minute or less. They may go faster at first and slow down in those later rounds. You may need to adjust the reps if you are working with a heavier bag. Pick a rep target before you start the workout that you can stay with for all 8 rounds. You should be able to compete the reps in 1-2 sets in the first 4 rounds and 2-3 sets in the last 4 rounds. To hit the goal, you want to keep a pace of 1:15-2:00 per round. That's :30-1:00 for the push up + pull across and :45-1:00 for the hang squat cleans. For the hang squat cleans with the sandbag, it may actually feel more comfortable to pull the bag from the floor each time. So that is an option.

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

SANDBAG HANG SQUAT CLEAN
Deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

CUSTOMIZATIONS
Adjust the reps to fit the suggested movement time window
Hang Power Clean + Front Squat

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.

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.

210410_Demo.mp4

210410_Programs.mp4

210410_Customizations.mp4

Today's workout has 2 parts and 2 scores! Enjoy!

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

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

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Part 1:

Every 2 Min for 10 Min (5 Rounds):

Run 200 Meters
Max Reps Devil Press

Rest 2 Min Before Part 2

Part 2:

Every 2 Min for 10 Min (5 Rounds):

Run 200 Meters
Max Reps Alternating Single Arm DB Snatch

**Can also do this version with Sandbag Burpee to Overhead for Part 1 and Sandbag Ground to Overhead for Part 2.

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

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

Score Part 1: Total Devil Press Reps
Score Part 2: Total DB Snatch Reps

Goal Part 1: 35-60 Reps
Goal Part 2: 75-130 Reps

COACHES NOTES
You're shooting for 7-12 devil press and 15-26 DB snatches every round. The run should take no longer than 1 minute so that you have around a minute to work on the weighted movements. Get started with them as soon as you come in from the run, chip away at a moderate-fast pace, and then give yourself 10 seconds or so to take some breaths before heading out again for the run. On the last round of both parts, work until the very last second! You'll get rest after the first part and you'll be done after the second part so go for broke!

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

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

SINGLE-ARM DUMBBELL SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time the dumbbell locks out overhead is 1 rep toward your total.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SNATCH WARM UP

WORKOUT

Part 1:

Every 2 Min for 10 Min (5 Rounds):

Run 200 Meters
Max Reps Burpee Box Jump / Plate Burpee

Rest 2 Min Before Part 2

Part 2:

Every 2 Min for 10 Min (5 Rounds):

Run 200 Meters
Max Reps Power Snatch

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

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

Score Part 1: Total BBJO / Plate Burpee Reps
Score Part 2: Total Power Snatch Reps

Goal Part 1: 35-60 Reps
Goal Part 2: 45-65 Reps

COACHES NOTES
You're shooting for 7-12 burpee box jump overs / plate burpees and 9-13 power snatches every round. The run should take no longer than 1 minute so that you have around a minute to work on the other movements. Get started with them as soon as you come in from the run, chip away at a moderate-fast pace, and then give yourself 10 seconds or so to take some breaths before heading out again for the run. On the last round of both parts, work until the very last second! You'll get rest after the first part and you'll be done after the second part so go for broke!

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

BURPEE BOX JUMP
Place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

CUSTOMIZATIONS
Burpee Step Up

- OR -

PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

CUSTOMIZATIONS
Regular Burpee

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

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Part 1:

Every 2 Min for 10 Min (5 Rounds):

Row 250 M
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max Reps Devil Press

Rest 2 Min Before Part 2

Part 2:

Every 2 Min for 10 Min (5 Rounds):

Row 250 M
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max Reps Alternating Single Arm DB Snatch

**Can also do this version with the barbell/plate/sandbag options found in Programs A/B.

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

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

Score Part 1: Total Devil Press Reps
Score Part 2: Total DB Snatch Reps

Goal Part 1: 35-60 Reps
Goal Part 2: 75-130 Reps

COACHES NOTES
You're shooting for 7-12 devil press and 15-26 DB snatches every round. The bike/row should take no longer than 1 minute so that you have around a minute to work on the weighted movements. Get started with them as soon as you come off your machine, chip away at a moderate-fast pace, and then give yourself 10 seconds or so to take some breaths and hop back on your machine. On the last round of both parts, work until the very last second! You'll get rest after the first part and you'll be done after the second part so go for broke!

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

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

SINGLE-ARM DUMBBELL SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time the dumbbell locks out overhead is 1 rep toward your total.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Team Version has a single score. It is your total TIME for this version.

In Teams of 2 Complete:

Partner 1: Run 200 Meters

while

Partner 2: Max Reps Devil Press

then SWITCH

Partner 1: Max Reps Devil Press

while

Partner 2: Run 200

Keep switching until you have 100 Devil Press COMBINED

-

then

-

Partner 1: Run 200 Meters

while

Partner 2: Max Reps Alternating Single Arm DB Snatch

then SWITCH

Partner 1: Max Reps Alternating Single Arm DB Snatch

while

Partner 2: Run 200

Keep switching until you have 200 DB Snatch COMBINED

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

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

Score: Total Time

Goal: 18-24 Min

COACHES NOTES
You and your partner are shooting for 7-12 devil press and 15-26 DB snatches every time it's your turn to chip away at those. The run should take no longer than 1 minute so that your partner has around a minute to work on the weighted movements. Get started with them as soon as you come in from the run and chip away at a moderate-fast pace. It may be worth keeping an eye out for your partner and resting 10 seconds before they'll make it back from the run so that you can be ready to go as soon as they get in.

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

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

SINGLE-ARM DUMBBELL SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time the dumbbell locks out overhead is 1 rep toward your total.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

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.

Devil Press

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