15 - Hades Demo

15 - Hades Programs

15 - Hades Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the FIFTEENTH 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 15 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.

  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: MORNING COFFEE, THORACIC SPINE RELEASE
POST: HIPS, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL HADES

100 DB Thrusters

Every Minute on the Minute: Perform 5 DB Deadlifts

(Deadlifts Start at 1:00)

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

Extra Challenge Men: 50# DBs / 7 Deadlifts
Extra Challenge Women: 35# DBs / 7 Deadlifts

Score: Total Time to Complete 100 Thrusters

Goal: 9-15 Min

COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 5 deadlifts before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.

Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the deadlifts. Use the last deadlift rep to get the dumbbells to your shoulders for the thrusters. Choose a weight that will allow you to complete 7-12 reps every minute!

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

CUSTOMIZATION
Single Dumbbell Thruster
Thruster to Target

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!

CUSTOMIZATION
Single DB Sumo Deadlift

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL HADES

100 Thrusters

Every Minute on the Minute Perform 5 Deadlifts

(Deadlifts Start at 1:00)

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

Extra Challenge Men: 95-115# / 7 Deadlifts
Extra Challenge Women: 65-75# / 7 Deadlifts

Score: Total Time to Complete 100 Thrusters

Goal: 9-14 Min

COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 5 deadlifts before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.

Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the deadlifts. Use the last deadlift rep to get the barbell to your shoulders for the thrusters. Choose a weight that will allow you to complete 8-12 reps every minute!

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

CUSTOMIZATION
Thruster to Target

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.

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG HADES

100 Sandbag Thrusters

Every Minute on the Minute Perform 4 Sandbag Over the Shoulder

(Sandbag Over Shoulder Reps Start at 1:00)

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

Extra Challenge Men/Women: 6 SB Over Shoulders

Score: Total Time to Complete 100 Thrusters

Goal: 10-15 Min

COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 4 sandbag over shoulder before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.

Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the sandbag over shoulder. You're aiming for 7- 10 reps per minute! If you're struggling to hit that rep target, consider reducing total reps to 75!

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

CUSTOMIZATIONS
Thruster to Target

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

MAMA MODIFICATIONS

Thruster/Wallball

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

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.

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.

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.

210413_Demo.mp4

210413_Programs.mp4

210413_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-POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP
PULL UP WARM UP

WORKOUT

2 Rounds

15 Burpee Pull Ups
Run 400 Meters
20 Burpee Box Jumps
Run 400 Meters

Rest 3 Min Between Rounds

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

Extra Challenge Men: Increase Reps to 20 Burpee Pull Ups / 30 Burpee Box Jumps
Extra Challenge Women:Increase Reps to 20 Burpee Pull Ups / 30 Burpee Box Jumps

GLORY DAYS OPTION:
Replace the burpee pull ups with 12 Burpee Muscle Ups!

Score: Total Time

Goal: 20-26 Min

COACHES NOTES
Each round should take 8-12 minutes. Choose a variation on the burpee pull ups that you can complete 15 reps in 2:00-3:00. Choose a burpee customization and box height that you can complete the burpee box jumps in around 3 minutes each time. Remember you get to rest for 3 minutes in between rounds so you should have enough time to recover and push the pace in both rounds. If you choose the glory days option, same time window applies. You can customize the muscle up portion to a jumping version.

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

- OR -

BURPEE + BENT OVER ROW
1 rep = 1 Burpee + 1 Bent Over Row. You’ll do 15 reps.

Start standing with the dumbbells slightly in front of you about shoulder width apart. Plant your hands on the ground, step or jump your feet back to a plank position and lower with control until chest and hips are in contact with the floor. Press back up and jump or step your feet back in. Grip your dumbbells, tighten your belly, lift the chest and keep a flat back. Lead with the chest to stand up all the way. Then, hinge forward at the hips with a slight bend in the knee and perform a bent over row. Lower the dumbbells to just below the knee - make sure you're keeping your back flat, chest proud, and belly tight. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. 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! Place the DBs on the ground in front of you for the next rep.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
15 Burpees + 15 Ring/TRX rows or Bent Over Rows

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

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.

- OR -

BURPEE DB JUMP OVER
Lay your dumbbell down or stand it upright. Facing your dumbbell, perform a burpee then jump over it. That's 1 rep. Turn around and repeat.

CUSTOMIZATIONS
Burpee Jump Over
Burpee Step Up

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
PULL UP WARM UP

WORKOUT

2 Rounds

15 Burpee Pull Ups

Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)

20 Burpee Box Jumps

Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)

Rest 3 Min Between Rounds

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

Extra Challenge Men: Increase Reps to 20 Burpee Pull Ups / 30 Burpee Box Jumps
Extra Challenge Women: Increase Reps to 20 Burpee Pull Ups / 30 Burpee Box Jumps

GLORY DAYS OPTION:
Replace the burpee pull ups with 12 Burpee Muscle Ups!

Score: Total Time

Goal: 20-26 Min

COACHES NOTES
Each round should take 8-12 minutes. Choose a variation on the burpee pull ups that you can complete 15 reps in 2:00-3:00. Choose a burpee customization and box height that you can complete the burpee box jumps in around 3 minutes each time. Remember you get to rest for 3 minutes in between rounds so you should have enough time to recover and push the pace in both rounds. If you choose the glory days option, same time window applies. You can customize the muscle up portion to a jumping version.

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
15 Burpees + 15 Ring/TRX rows or Bent Over Rows

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

CUSTOMIZATIONS
Reduce calories

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 Jump Over
Burpee Step Up

MAMA MODIFICATIONS

Burpee

Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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.

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.

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.

210414_Demo.mp4

210414_Programs.mp4

210414_Customizations.mp4

Reps vary between versions today - so make sure to read through whichever one you pick!

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

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

8 Rounds

12 Alternating DB Bent Over Row (6 Per Side)
12 Alternating Goblet Step Up
12 Alternating DB Shoulder Press (6 Per Side)

**Step Up Height Suggestion:

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

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
Set yourself up to move pretty fast on this one. Fast does not mean sloppy. Each round should take 1:20-2:00. The step ups will take most of the time. Choose a weight and step height that you can complete 12 reps in :40-1:00. The bent over rows and shoulder presses should each take :20-:30 seconds each time. Choose a weight that you can go unbroken most if not all the way. Make sure that you keep your belly tight in the bent over rows and don't allow your torso to rotate excessively or jerk up and down.

ALTERNATING 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 one elbow back and bring the dumbbell to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears with shoulder blades slightly retracted at all times. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom and repeat with the other arm. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Supported Single Arm Bent Over Row
Single Dumbbell Bent Over Row

GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. 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. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Alternating Goblet Lunges (Each lunge counts as one rep.)
Unweighted Step Ups

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

CUSTOMIZATION
Single DB held in both hands

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

8 Rounds

10 Barbell Bent Over Row
10 Plate Hug Step Up
10 Barbell Shoulder Press

**Step Up Height Suggestion:

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

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

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

Score: Total Time

Goal: 11-16 Min

COACHES NOTES
Set yourself up to move pretty fast on this one. Fast does not mean sloppy. Each round should take 1:20-2:00. The step ups will take most of the time. Choose a weight and step height that you can complete 10 reps in :40-1:00. You can also use a dumbbell or kettlebell instead of a plate. The bent over rows and shoulder presses should each take :20-:30 seconds each time. Choose a weight that you can go unbroken for at least the first 4 rounds. Make sure that you keep your belly tight in the bent over rows and don't allow your torso to jerk up and down.

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

PLATE HUG STEP UP
Hold the plate at the chest with the elbows bent and the belly tight. When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Lower stepping height
Plate Hug Alternating Lunges (Each lunge counts as one rep.)

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

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

CUSTOMIZATION
Go lighter

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

8 Rounds

10 Sandbag Bent Over Slam
10 Alternating Sandbag Step Up
10 Seated Sandbag Shoulder Press

**Step Up Height Suggestion:

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

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

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
Note that the goal time is longer in this version. Each round should take 1:40-2:15. The step ups will take most of the time. Choose a step height that you can complete 10 reps in :40-1:00. The bent over slams and seated shoulder press shoulder each take :30-:45 each time. Make sure you take the time to set up properly for each slam and be aggressive. The seated shoulder press should be completed in 1-2 sets the whole way. You may need to adjust the reps to stay within the :30-:45 window.

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

CUSTOMIZATIONS
Bent Over Row
Sumo Deadlift High Pull

SANDBAG STEP UP
Choose a height that is appropriate for you. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. 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.

CUSTOMIZATIONS
Lower stepping height
Alternating Sandbag Lunges.

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

CUSTOMIZATIONS
Adjust reps if using a heavier bag
Standing Shoulder Press
Shoulder to Shoulder Press

MAMA MODIFICATIONS

DB Step Ups

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

Overhead Press

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

210415_Demo.mp4

210415_Programs.mp4

210415_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
  POST(best after the main workout): SOGO-BUTTS & GUTS

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

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

Every 2 Minutes for 16 Minutes (8 Rounds)

20 Air Squats
8 Power Cleans
8 Toes to Bar / V-Ups

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

Extra Challenge Men: Increase Reps to 30/10/10
Extra Challenge Women: Increase Reps to 30/10/10

Score: Slowest Round ONLY

Goal: 1:20-1:40

COACHES NOTES
To meet the goal of this workout, you'll need to choose your weight and toes to bar variation wisely. Be sure that you are getting at least 20 seconds of rest every round. Air squats should definitely take under a minute. The power cleans should pretty much be performed unbroken the whole way. Choose a variation on the toes to bar that you can complete 8 reps in 1-2 sets the whole way. You'll likely get :20-:30 seconds to get them done so make sure if you are taking breaks they should be very short. Grip will become a factor on this one, so keep that in mind when swinging on the bar.

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

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

TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

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

- OR -

V-UP
Start lying on your back with your legs straight and together and your arms overhead. Squeeze your abs to press your low back into the floor and lift your upper back and feet off the floor slightly. Then with an aggressive squeeze of the belly and hip flexors, lift your legs up as you reach your torso forward. As you come to balance on your tailbone, touch your hands to your toes then quickly lower back down the your start position. The better you're able to keep your belly tight as you lower back down, the better rhythm you'll be able to find with this movement.

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

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

Every 2 Minutes for 16 Minutes (8 Rounds)

20 Air Squats
8 Power Cleans
8 Toes to Bar / V-Ups

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

Extra Challenge Men: 115# - and/or - Increase Reps to 30/10/10
Extra Challenge Women: 75# - and/or - Increase Reps to 30/10/10

Score: Slowest Round ONLY

Goal: 1:20-1:40

COACHES NOTES
To meet the goal of this workout, you'll need to choose your weight and toes to bar variation wisely. Be sure that you are getting at least 20 seconds of rest every round. Air squats should definitely take under a minute. The power cleans should pretty much be performed unbroken the whole way. Choose a variation on the toes to bar that you can complete 8 reps in 1-2 sets the whole way. You'll likely get :20-:30 seconds to get them done so make sure if you are taking breaks they should be very short. Grip will become a factor on this one, so keep that in mind when swinging on the bar.

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

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

TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

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

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

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

Every 2 Minutes for 16 Minutes (8 Rounds)

20 Air Squats
6-8 Sandbag Over Shoulder
8 Toes to Bar / V-Ups

Suggested Weight Men: 50-100# Sandbag
Suggested Weight Women: 25-75# Sandbag

Extra Challenge Men: 115# - and/or - Increase Reps to 30/8-10/10
Extra Challenge Women: 75# - and/or - Increase Reps to 30/8-10/10

Score: Slowest Round ONLY

Goal: 1:20-1:40

COACHES NOTES
To meet the goal of this workout, you'll need to choose your weight/sandbag reps and toes to bar variation wisely. Be sure that you are getting at least 20 seconds of rest every round. Air squats should definitely take under a minute. Pick a rep target on the sandbag over the shoulder that you can be consistent with and won't take more than about 25 seconds. Choose a variation on the toes to bar that you can complete 8 reps in 1-2 sets the whole way. You'll likely get :20-:30 seconds to get them done so make sure if you are taking breaks they should be very short. Grip will become a factor on this one, so keep that in mind when swinging on the bar.

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

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

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

TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

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

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

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

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.

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.

Toes to Bar

This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

Alt V-Up

This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.

210416_Demo.mp4

210416_Programs.mp4

210416_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-POWER
  POST(best after the main workout): BUTTS & GUTS-SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds

Run 200 Meters
12 Push Ups
12 KB/DB Swings

Rest 2 Min Between Sets

Suggested Weight Men: 50-55# KB/DB
Suggested Weight Women: 30-35# KB/DB

Extra Challenge Men: Increase Reps to 18s
Extra Challenge Women: Increase Reps to 18s

Score: Total Time (Including Rest)

Goal: 20-26 Minutes

COACHES NOTES
To clarify, this is 3 sets of 3 rounds. So, 9 rounds total but you get a 2 minute rest after every 3 rounds. Each set of 3 rounds should take about 5-7 minutes which is about 1:40-2:20 per round. Choose a push up variation that you can knock out 12 reps fairly quickly, 1-2 sets the whole way. Kettlebell swings should be done unbroken most if not all the way. Even though the individual rounds go quick, 5-7 minutes of work is a good amount of time. Aim for a consistent pace throughout each set.

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

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

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

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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

CUSTOMIZATIONS
Eye Level KB/DB Swing

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds

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

12 Push Ups
12 KB/DB Swings

Rest 2 Min Between Sets

Suggested Weight Men: 50-55# KB/DB
Suggested Weight Women: 30-35# KB/DB

Extra Challenge Men: Increase Reps to 18s
Extra Challenge Women: Increase Reps to 18s

Score: Total Time (Including Rest)

Goal: 20-26 Minutes

COACHES NOTES
To clarify, this is 3 sets of 3 rounds. So, 9 rounds total but you get a 2 minute rest after every 3 rounds. Each set of 3 rounds should take about 5-7 minutes which is about 1:40-2:20 per round. Choose a push up variation that you can knock out 12 reps fairly quickly, 1-2 sets the whole way. Kettlebell swings should be done unbroken most if not all the way. Even though the individual rounds go quick, 5-7 minutes of work is a good amount of time. Aim for a consistent pace throughout each set.

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

CUSTOMIZATIONS
Decrease calories

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

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

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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

CUSTOMIZATIONS
Eye Level KB/DB Swing

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.

Push Up

If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

KB Swing

If you notice 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.

210417_Demo.mp4

210417_Programs.mp4

210417_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-POWER
  POST(best after the main workout): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

100 Meter Uneven Carry (Overhead/Farmer - switch at 50 meters)
15 Wall Balls

Suggested Weight Men: 40# DBs / 18-20# Ball
Suggested Weight Women: 25# DBs / 13-15# Ball

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

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
You're shooting for each round to take 1:30-2:00. If you find the overhead/farmer hold is too challenging, you can swap to shoulder/farmer or even just classic farmer carry! Just be sure to choose a weight and/or variation of the carry that you can knock out in under a minute. The wall balls should be done in 1-3 sets and should take no longer than a minute. If you're struggling to do 15 reps in that time, either reduce the reps to 10-12 or throw to a shorter target!

UNEVEN CARRY
You will hold a dumbbell or kettlebell in each hand. One will be locked out overhead while the other is hanging at the side like a farmer carry. 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. Be sure to switch arms at the halfway point. If it's much slower or you are breaking a lot, go to a shoulder/farmer carry (one DB/KB at the shoulder, one at the side) or a traditional farmer carry with both weights at your sides.

CUSTOMIZATIONS
Shoulder/Farmer Carry
Farmer Carry
Uneven Carry March
Low Shoulder/Farmer Carry Step Ups

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

When you catch it. Catch first and then squat.

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

- OR -

SINGLE DB THRUSTER
The DB will be at the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DB at the shoulders and elbows high. Stand hard and fast to pop the DB up and off of the body. Tuck your chin down and back so you can press the DB straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

10 Rounds

100 Sandbag Suitcase Carry (switch at 50 meters)
15 Wall Balls or 10 Side to Side Sandbag Thrusters

Could also do this version with the carries seen in Program A and the sandbag thrusters.

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

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
You're shooting for each round to take 1:30-2:00. The suitcase carry should not take longer than a minute so reduce the distance if it's taking longer than that. Aim to complete the wall balls or side to side thrusters in 1-3 sets. If you're struggling to complete those in under a minute, either reduce the reps or throw to a shorter target (if doing the wall ball option).

SUITCASE CARRY
You will hold the sandbag by a central handle in one hand. 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. Be sure to switch hands at the halfway point. If it's much slower or you are breaking a lot, go to a bearhug carry or shorten the distance!

CUSTOMIZATIONS
Bear Hug Carry
Low Suitcase Carry Step Ups

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height

- OR -

SIDE TO SIDE SANDBAG THRUSTER
You will have the bag on one shoulder. Send the butt back and down to squat to the bottom. Keep your chest up, belly tight, and weight in your heels. Stand up hard and fast and use the momentum created by the legs to press the bag up and over then lower to the other shoulder and repeat! Every time you press the bag overhead is one rep!

CUSTOMIZATIONS
Reduce reps

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

Partner 1 - 100 Meter Uneven Carry (Overhead/Farmer - switch at 50 meters)

Partner 2 - 20 Wall Balls

then SWITCH

Partner 1 - 20 Wall Balls

Partner 2 - 100 Meter Uneven Carry (Overhead/Farmer - switch at 50 meters)

**If one partner finishes their portion before the other - they get to rest.

Suggested Weight Men: 40# DBs / 18-20# Ball
Suggested Weight Women: 25# DBs / 13-15# Ball

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

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
When the clock starts, Partner 1 will head out for the 100m carry while Partner 2 knocks out 20 wallballs. Once both partners have completed their portion, they'll switch tasks. Partner 1 will complete the wallballs while Partner 2 completes the carry. That's 1 round. They'll repeat 9 more times. One partner cannot move onto their next task until the other partner has finished their part.

You're aiming for each round to take around 1:40-2:15. If you find the overhead/farmer hold is too challenging, you can swap to shoulder/farmer or even just classic farmer carry! Just be sure to choose a weight and/or variation of the carry that you can knock out in under a minute. The wallballs should be done in 1-3 sets and should take no longer than a minute. If you're struggling to do 20 reps in that time, either reduce the reps or throw to a shorter target!

UNEVEN CARRY
You will hold a dumbbell or kettlebell in each hand. One will be locked out overhead while the other is hanging at the side like a farmer carry. 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. Be sure to switch arms at the halfway point. If it's much slower or you are breaking a lot, go to a shoulder/farmer carry (one DB/KB at the shoulder, one at the side) or a traditional farmer carry with both weights at your sides.

CUSTOMIZATIONS
Shoulder/Farmer Carry
Farmer Carry
Uneven Carry March
Low Shoulder/Farmer Carry Step Ups

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

MAMA MODIFICATIONS

Thruster/Wallball

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

Farmer Carry

This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.