16 - Atlas Demo

16 - Atlas Programs

16 - Atlas-Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the SIXTEENTH 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 22 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS, SI JOINT RELEASE

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PROGRAM A

PROGRAM A

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

WORKOUT

2021 VAULT: DUMBBELL ATLAS

6 Rounds

400 Meter Run
10 Toes to Bar / V-Ups
10 DB Atlas Lunge

One DB Atlas Lunge = Shoulder Racked Lunge Left + Shoulder Racked Lunge Right + DB Squat

*Can also use your sandbag for this version!

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

Extra Challenge Men: 15 Toes to Bar / 50# DBs
Extra Challenge Women: 15 Toes to Bar / 35# DBs

Score: Total Time

Goal: 20-30 Min

COACHES NOTES
You're shooting for each round to take 3:30-5:00. Choose a variation or customization of the toes to bar or v-ups that will allow you to complete at least 3-4 reps at a time - even when fatigued. Pick a weight that you can do the Atlas lunges with unbroken for at least the first 3-4 rounds of the workout! You may want to (or need to) rest a little longer before getting the dumbbells to your shoulders to get those started knowing that you're not stopping until 10 reps are done.

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, hop overs or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Hop Overs
Toe Taps to a Low Target

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

- OR -

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.

DUMBBELL ATLAS LUNGE
One DB Atlas Lunge = Shoulder Racked Lunge Left + Shoulder Racked Lunge Right + DB Squat

Make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs.

Then, perform a squat with the DBs still on the shoulders. Send your butt back and down while keeping the chest up and belly tight. Lower the hips below the top of the knee, then drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 DB Squat
Unweighted Lungester

PROGRAM B

PROGRAM B

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

WORKOUT

2021 VAULT: BARBELL ATLAS

6 Rounds

400 Meter Run
10 Toes to Bar / V-Ups
10 Atlas Lunge

One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

*Can also use your sandbag for this version!

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

Extra Challenge Men: 15 Toes to Bar / 115#
Extra Challenge Women: 15 Toes to Bar / 75#

Score: Total Time

Goal: 20-30 Min

COACHES NOTES
You're shooting for each round to take 3:30-5:00. Choose a variation or customization of the toes to bar or v-ups that will allow you to complete at least 3-4 reps at a time - even when fatigued. Pick a weight that you can do the Atlas lunges with unbroken for at least the first 3-4 rounds of the workout! You may want to (or need to) rest a little longer before getting the bar to your back to get those started knowing that you're not stopping until 10 reps are done.

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, hop overs or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Hop Overs
Toe Taps to a Low Target

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

- OR -

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.

BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

PROGRAM C

PROGRAM C

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

WORKOUT

2021 VAULT: ROW/BIKE ATLAS

6 Rounds

Row 500 Meters
or
Bike 30 Cal (Men) / 20 Cal (Women)
10 Toes to Bar / V-Ups
10 Atlas Lunge

One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

*Can use dumbbells, barbell, or sandbag for this version!

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

Extra Challenge Men: 15 Toes to Bar / 115#
Extra Challenge Women: 15 Toes to Bar / 75#

Score: Total Time

Goal: 20-30 Min

COACHES NOTES
You're shooting for each round to take 3:30-5:00. Choose a variation or customization of the toes to bar or supine toe touches that will allow you to complete at least 3-4 reps at a time - even when fatigued. Pick a weight that you can do the Atlas lunges with unbroken for at least the first 3-4 rounds of the workout! You may want to (or need to) rest a little longer before getting the bar to your back to get those started knowing that you're not stopping until 10 reps are done.

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

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

- OR -

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.

BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

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.

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.

Sit Ups

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

Lungesters

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

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

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.

210420_Demo.mp4

210420_Programs.mp4

210420_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): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

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

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every Minute On The Minute (As Far as Possible)

Min 1: 12 Burpees
Min 2: 1 DB Clean and Jerk
Min 3: 12 Burpees
Min 4: 2 DB Clean and Jerks
Min 5: 12 Burpees
Min 6: 3 DB Clean and Jerks...

Keep Adding 1 Clean and Jerk each round until you can no longer keep up.

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

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

Score: Total Minutes (Rounds) Completed + any Reps in Next Minute.

Goal: 14 Minutes (Rounds) +

COACHES NOTES
The goal is to get through the 14th minute which is the round of 7 clean and jerks. 1 minute is plenty of time to complete the reps but know that those burpees are really going to add up. By the 14th minute, you will have done 96 burpees. Don't let the burpees be the limiter in this workout. Customize as needed so that you can get 12 reps with at least 10 seconds until the next minute.

Take the time to set up properly for each rep of the clean and jerk. Choose a load that you can control down to the floor, not just on the way up!

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

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

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

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!

Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

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

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

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every Minute On The Minute (As Far as Possible)

Min 1: 12 Burpees
Min 2: 1 Clean and Jerk
Min 3: 12 Burpees
Min 4: 2 Clean and Jerks
Min 5: 12 Burpees
Min 6: 3 Clean and Jerks...

Keep Adding 1 Clean and Jerk each round until you can no longer keep up.

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

Extra Challenge Men: 115-135#
Extra Challenge Women: 75-85#

Score: Total Minutes (Rounds) Completed + any Reps in Next Minute.

Goal: 14 Minutes (Rounds) +

COACHES NOTES
The goal is to get through the 14th minute which is the round of 7 clean and jerks. 1 minute is plenty of time to complete the reps even if you are doing fast singles but know that those burpees are really going to add up. By the 14th minute, you will have done 96 burpees. Don't let the burpees be the limiter in this workout. Customize as needed so that you can get 12 reps with at least 10 seconds until the next minute.

Take the time to set up properly for each rep of the clean and jerk. Choose a load that you can perform at least 4 reps at a time or go with singles with no more than a few seconds break in between to take a breath and dial in that set up position.

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

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

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

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

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Every Minute On The Minute (As Far as Possible)

Min 1: 12 Burpees
Min 2: 1 Sandbag Clean and Jerk
Min 3: 12 Burpees
Min 4: 2 Sandbag Clean and Jerks
Min 5: 12 Burpees
Min 6: 3 Sandbag Clean and Jerks...

Keep Adding 1 Clean and Jerk each round until you can no longer keep up.

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

Score: Total Minutes (Rounds) Completed + any Reps in Next Minute.

Goal: 14 Minutes (Rounds) +

COACHES NOTES
The goal is to get through the 14th minute which is the round of 7 clean and jerks. 1 minute is plenty of time to complete the reps even if you are doing fast singles but know that those burpees are really going to add up. By the 14th minute, you will have done 96 burpees. Don't let the burpees be the limiter in this workout. Customize as needed so that you can get 12 reps with at least 10 seconds until the next minute.

Take the time to set up properly for each rep of the clean and jerk. If you are working with a heavier bag, keep going to the 15 minute mark even if you are unable to get 7 clean and jerk reps in the minute.

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

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

The weight will start on the ground between your feet, with the feet under the hips. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed while you jump and shrug the shoulders! Keep the KB close to the body as it travels UP. Pull yourself down and under, rotate your hands to hold the KB at your chest, catch the KB in a partial squat with the elbows bent. Make sure the heels are down and knees are out.

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

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

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

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

Power Clean

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

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

Jerk

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

Overhead Press

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

210421_Demo.mp4

210421_Programs.mp4

200421_Customizations.mp4

Today's workout has 2 scores!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDERS FLOW, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

Each Round is:

200 Meter Run
Max Reps UNBROKEN Strict Pull Ups / Supine Rows

Rest 30 Seconds Between Rounds

**Goal per round is 5-12 reps. Do not exceed 15 reps in any round.

No weight needed today!

Extra Challenge Men: (Glory Days): Bar or Ring Muscle Ups
Extra Challenge Women: (Glory Days): Bar or Ring Muscle Ups

Score #1: Total Time
Score #2: Total Reps of Pull Up / Supine Rows

Goal: 40-80 Reps

COACHES NOTES
We are looking for a strict upper body pull in this workout. If you don't have strict pull ups, or don't think you could get at least 5 in every round, choose from one of the many customizations below. These are UNBROKEN reps. Just make sure that you are NOT doing a slow lower for things like pull ups, supine rows or ring rows and definitely no jumping pull ups. You should be able to get 5-10 reps in every round. We do not want anyone going over 120 total reps so stop at 15 in each round no matter what. Remember you have two scores for this one: your total time, and your total pull up/row reps. So, don't sandbag the run!

If you don't have a pull up bar, rack, or rings - go with a max effort no push up renegade row! We suggest 40# DBs for men and 25# DBs for women - but keep in mind the target rep range. If those are too heavy to get 5-7 reps every round, or too light that you'll exceed 10-12 reps, then adjust the weight (if you can)!

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

STRICT PULL UPS
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

IF YOU ARE CUSTOMIZING, DO NOT DO A SLOW LOWER OR A JUMPING PULL UP

CUSTOMIZATIONS
Banded Strict Pull Ups
Supine Row
Seated Bent Knee Pull up
Ring/TRX Row
Banded Pull Down
No Push Up Renegade Row

NO PUSH UP RENEGADE ROW
Each rep will be row right + row left.

Start in the top of the plank with your hands on dumbbells. We want to see a rigid body position. No sagging hips or snaking - keep the belly tight. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

Each Round is:

250 Meter Row
or
15 Cal Bike (Men) / 11 Cal (Women)
Max Reps UNBROKEN Strict Pull Ups or Supine Rows

Rest 30 Seconds Between Rounds

**Goal for each round is 5-12 reps. Do not exceed 15 reps in any round.

No weight needed today!

Extra Challenge Men: (Glory Days): Bar or Ring Muscle Ups
Extra Challenge Women: (Glory Days): Bar or Ring Muscle Ups

Score #1: Total Time
Score #2: Total Reps of Pull Up / Supine Rows

Goal: 40-80 Reps

COACHES NOTES
We are looking for a strict upper body pull in this workout. If you don't have strict pull ups, or don't think you could get at least 5 in every round, choose from one of the many customizations below. These are UNBROKEN reps. Just make sure that you are NOT doing a slow lower for things like pull ups, supine rows or ring rows and definitely no jumping pull ups. You should be able to get 5-10 reps in every round. We do not want anyone going over 120 total reps so stop at 15 in each round no matter what. Remember you have two scores for this one: your total time, and your total pull up/row reps. So, don't sandbag the row/bike!

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

STRICT PULL UPS
keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

CUSTOMIZATIONS
Banded Strict Pull Ups
Supine Row
Seated Bent Knee Pull up
Ring/TRX Row
Banded Pull Down
No Push Up Renegade Row

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.

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.

210422_Demo.mp4

210422_Programs.mp4

210422_Customizations.mp4

Reps vary slightly for this workout today.

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

PRE(best before main workout): POWER - OLY
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HAMSTRINGS, CALVES/ANKLES

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

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

36 Double Unders/DB Hop Overs
24 Air Squats
12 Dumbbell Deadlifts

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

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

COACHES NOTES
The pace is 1:30-2:00 rounds on this one. Choose a load on the deadlifts you can go unbroken most if not all the way. We want you to be moving for the entire 12 minutes rather than taking lots of breaks because the weight is too heavy or the double unders are really inconsistent. Hop overs are always a great and very potent option!

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.

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

- OR -

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

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 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!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

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

36 Double Unders/DB Hop Overs
24 Air Squats
8 Deadlifts

Suggested Weight Men: 135-155#
Suggested Weight Women: 85-105#

Extra Challenge Men: 185-205#
Extra Challenge Women: 125-145#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

COACHES NOTES
The pace is 1:30-2:00 rounds on this one. Choose a load on the deadlifts you can go unbroken most if not all the way. We want you to be moving for the entire 12 minutes rather than taking lots of breaks because the weight is too heavy or the double unders are really inconsistent. Hop overs are always a great and very potent option!

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.

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

- OR -

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

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

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

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

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

36 Double Unders/DB Hop Overs
24 Air Squats
6-8 Sandbag Over Shoulder

**If you have a heavy bag or ball today would be a fun day to use it.

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

COACHES NOTES
The pace is 1:30-2:00 rounds on this one. Choose a rep target on the sandbag over the shoulders that you can keep a good rhythm with, they should take 30 seconds or less. We want you to be moving for the entire 12 minutes rather than taking lots of breaks because the weight is too heavy or the double unders are really inconsistent. Hop overs are always a great and very potent option!

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.

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

- OR -

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

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

MAMA MODIFICATIONS

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

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.

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.

210423_Demo.mp4

210423_Programs.mp4

210423_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
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: LOWER BACK RELEASE, DECOMPRESSION SEQUENCE

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Sets

Each Set is 4 Rounds

10 Alternating Hang DB Snatch
6 Box Jump Overs

Rest 1 Min Between Sets

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

Extra Challenge Men: 50# DB / 8 Box Jump Overs
Extra Challenge Women: 35# DB / 8 Box Jump Overs

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
Your score is the slowest set. Each set is 4 rounds of 10 alternating hang snatches and 6 box jump overs. Rest for 1 minute in between each set. The workout is 4 sets.

4 sets of 4 rounds is 16 total rounds, that is a lot of jumping and a LOT of snatching. Moving correctly and with the appropriate customization is absolutely crucial for this one. Choose a load you can complete the snatches unbroken at a smooth pace. Choose a jumping height that you can complete 6 reps in about 30 seconds or less.

ALTERNATING HANG DUMBBELL SNATCH
Bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 5 per arm per round.

CUSTOMIZATIONS
Lighter Weight
10 Kettlbell Swings per round

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have a box, find another object like a bench or stack your dumbbell upright on one head and jump up and over it!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
SNATCH WARM UP

WORKOUT

4 Sets

Each Set is 4 Rounds

6 Hang Power Snatch
6 Box Jump Overs

Rest 1 Min Between Sets

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

Extra Challenge Men: 95# / 8 Box Jump Overs
Extra Challenge Women: 65# / 8 Box Jump Overs

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
Your score is the slowest set. Each set is 4 rounds of 6 hang power snatches and 6 box jump overs. Rest for 1 minute in between each set. The workout is 4 sets.

4 sets of 4 rounds is 16 total rounds, that is a lot of jumping and a LOT of snatching. Moving correctly and with the appropriate customization is absolutely crucial for this one. Choose a load you can complete the snatches unbroken at a smooth pace. Choose a jumping height that you can complete 6 reps in about 30 seconds or less.

HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

CUSTOMIZATIONS
Go lighter

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Sets

Each Set is 4 Rounds

6 Sandbag Hang to Overhead
6 Box Jump Overs

Rest 1 Min Between Sets

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

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
Your score is the slowest set. Each set is 4 rounds of 6 hang to overhead and 6 box jump overs. Rest for 1 minute in between each set. The workout is 4 sets.

4 sets of 4 rounds is 16 total rounds, that is a lot of jumping and a LOT of snatching. Moving correctly and with the appropriate customization is absolutely crucial for this one. If you are working with a heavier bag, it may actually feel better to release the bag on the way down and just do quick ground to overhead singles if lowering to the hang position is pulling on your low back. Choose a jumping height that you can complete 6 reps in about 30 seconds or less.

SANDBAG HANG TO OVERHEAD
Start at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Overhead
Hang to High Pull

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

DB Snatch

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

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.

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.

210424_Demo.mp4

210424_Programs.mp4

210424_Customizations.mp4

Ready to light up the abs and booty?? Reps slightly different on today's sandbag option!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, MORNING COFFEE
POST: HIPS, SCIATICA/PIRIFORMIS

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

20 DB Goblet Step Ups
30 - 1/4 Get Ups (15 Per Side)
20 DB Goblet Step Ups
30 DB Russian Twists

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

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

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
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

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

MAMA MODIFICATIONS
DB Windmill

RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2
You're shooting for each round to take 5:20-7:20. The step ups are going to take up the bulk of this workout. Be sure to choose a weight that will allow you to complete 14-20 step ups within a minute - you can test out your abilities in the warm up if you're unsure of the step up pace you're capable of. The 1/4 get ups will also be time consuming but you should be getting those 30 reps done in 2:00-2:30. If you're struggling using the same weight for these, feel free to go lighter. Be sure on the Russian twists that you're keeping a proud chest and a tight belly. Touch your feet down to the ground if you need to for balance.

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

3 Rounds

20 Plate Hug Step Ups
30 Weighted Sit Ups
20 Plate Hug Step Ups
30 Plate Russian Twists

Suggested Weight Men: 35-45# Plate
Suggested Weight Women: 25-35# Plate

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
You're shooting for each round to take 5:20-7:20. The step ups are going to take up the bulk of this workout. Be sure to choose a weight that will allow you to complete 14-20 step ups within a minute - you can test out your abilities in the warm up if you're unsure of the step up pace you're capable of. The weighted sit ups will also be time consuming but you should be getting those 30 reps done in 2:00-2:30. If you're struggling using the same weight for these, feel free to go lighter. Be sure on the Russian twists that you're keeping a proud chest and a tight belly. Touch your feet down to the ground if you need to for balance.

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.)

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps slightly different on today's sandbag option!

3 Rounds

20 Sandbag Step Ups
20 Sandbag 1/4 Get Ups (on the shoulder)
20 Sandbag Step Ups
20 Sandbag Seated Side to Side

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

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
You're shooting for each round to take 5:20-7:20. The step ups are going to take up the bulk of this workout. Be sure to choose a weight that will allow you to complete 14-20 step ups within a minute - you can test out your abilities in the warm up if you're unsure of the step up pace you're capable of. The 1/4 get ups will also be time consuming but you should be getting those 30 reps done in 2:00-2:30. Be sure on the seated side to sides that you're keeping a proud chest and a tight belly. If you're having trouble maintaining the goal pace, consider reducing the reps since it's tough to change sandbag weight!

SANDBAG STEP UP
Choose a box that is roughly 20-24" for men and 16-20" for women. 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
Sandbag Lunges
Unweighted Step Ups

SANDBAG 1/4 GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. To lower, drop back to your elbow and then roll onto your back with control.

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

MAMA MODIFICATIONS
DB Windmill

SANDBAG SEATED SIDE TO SIDE
Each twist counts as a rep.

Sit on the ground next to your sandbag with a straight spine, legs extended out in front of you. Twist and grip whatever handle combination feels the best. Lift or drag the bag across your body over to the other side. That is one rep. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window
Swap out for a lighter dumbbell or plate

MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

2 Rounds

60 DB Goblet Step Ups
90 1/4 Get Ups (Switch Sides Every 5 Reps)
60 DB Goblet Step Ups
90 DB Russian Twists

**One person works at a time while the other rests. Switch as desired. Reps are combined between partners

**This version can also be done with plate option or sandbag.

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

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

Score: Total Time

Goal: 24-30 Min

COACHES NOTES
You guys should be wrapping up the first round in 12-15 minutes - if not, make adjustments so that you have a chance at hitting the goal. The step ups are going to take up the bulk of this workout. Be sure to choose a weight that will allow you to complete 14-20 step ups within a minute - you can test out your abilities in the warm up if you're unsure of the step up pace you're capable of. You should be knocking out 12-15 reps of the 1/4 gets up in a minute. Be sure on the Russian twists that you're keeping a proud chest and a tight belly. Touch your feet down to the ground if you need to for balance.

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

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

MAMA MODIFICATIONS
DB Windmill

RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2

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

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, Palloff 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.