17 - Triton Demo

17 - Triton Programs

17 - Triton Customizations

Be sure to read the full written description of the program version you choose as the structure varies slightly!

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the SEVENTEENTH 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 29 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 - POWER
POST(best after the main workout): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: CHEST OPENER, CALVES/ANKLES

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PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL TRITON

Every Other Minute on the Minute for 20 Minutes
(10 Rounds Total)

30 Double Unders / DB Hop Overs
Max Push Up + Renegade Rows

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

Extra Challenge Men: 50# DBs / 40 DUs or Hop Overs
Extra Challenge Women: 35# DBs / 40 DUs or Hop Overs

Score: Total Reps of Push Up + Renegade Rows

Goal: 80-120 Reps

COACHES NOTES
At 0:00 you will do 30 double unders or DB Hop Overs and then go right into max push up + renegade rows. Stop around the 1:45-1:50 mark to reset, note your score, and get set up to start the next round at the 2:00 mark.

This ends up being 300 double unders or hop overs. Go with hop overs if you feel like the double unders are going to be really broken up or take more than about 30-40 seconds. The goal here is to get 8-12 renegade rows per round so you'll want to have at least a minute if not around 1:20 to complete those. Choose a weight and a push up variation that is sustainable. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning - for example, a set of 12 can be broken into 7-5 or even 4-4-4.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

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

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

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

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

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

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

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL TRITON

Every Other Minute on the Minute for 20 Minutes
(10 Rounds Total)

Min 1: 15 Double Unders / DB Hop Overs + Max Push Up Tap + Tap
Min 2: 15 Double Unders / DB Hop Overs + Max Bent Over Row

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

Extra Challenge Men: 115# / 20 Double Unders
Extra Challenge Women: 75# / Double Unders

Score: Total COMBINED Reps of Push Up Tap + Taps and Bent Over Rows

Goal: 160-200 Reps+

COACHES NOTES
So the way this version works is you'll complete 15 DU/hop overs and as many push up+taps as you can from 0:00-1:00. Then from 1:00-2:00, you'll do 15 DU/Hop Overs and as many bent over rows as you can. Then you'll go back to 15 DU/hop overs and push up+taps in 2:00-3:00. Continue alternating back and forth until 20 minutes are up.

This ends up being 300 double unders or hop overs. Go with hop overs if you feel like the double unders are going to be really broken up or take more than about 15-20 seconds. The goal here is to get 6-9 push up + taps and 10-15 bent over rows per round so you'll want to have at least 40-45 seconds to complete those. Choose a weight and a push up variation that is sustainable. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning - for example, a set of 12 can be broken into 7-5 or even 4-4-4.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

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

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

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

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Push Ups
Elevated Push Up + Taps

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

PROGRAM C

PROGRAM C

WARM UP
JUMP ROPE WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

2021 VAULT: SANDBAG TRITON

Every Other Minute on the Minute for 20 Minutes
(10 Rounds)

30 Double Unders / Sandbag Hop Overs
Max Push Up + Lateral Drags

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

Score: Total Reps of Push Up + Lateral Drag

Goal: 80-120 Reps

COACHES NOTES
At 0:00 you will do 30 double unders or SB Hop Overs and then go right into max push up + lateral drag. Stop around the 1:45-1:50 mark to reset, note your score, and get set up to start the next round at the 2:00 mark.

This ends up being 300 double unders or hop overs. Go with hop overs if you feel like the double unders are going to be really broken up or take more than about 30-40 seconds. The goal here is to get 8-12 lateral drags per round so you'll want to have at least a minute if not around 1:20 to complete those. Adjust the weight of your sandbag (if possible) and choose a push up variation to something that is sustainable for the entire 20 minutes. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning - for example, a set of 12 can be broken into 7-5 or even 4-4-4.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

SANDBAG HOP OVER
Stand next to your sandbag 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

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

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

CUSTOMIZATIONS
Knee Push Up + Plank Lateral Drag
Push Up + Taps

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.

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.

210427_Demo.mp4

210427_Programs.mp4

210427_Cust.mp4

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

PRE(best before main workout): OLY
POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

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

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

20 DB Squats
Run 200 Meters
10 DB Hang Squat Cleans
Run 200 Meters

Rest 1 Minute Between Rounds

**Can also do this version with sandbag!

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

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

Score: Total Time (including rest)

Goal: 14-20 Min

COACHES NOTES
Each round should take 3:00-4:30. Think about an even push in all the movements, including the run. In other words, don't just smash the 20 squats and then run walk the 200m. Shoot for a consistent and sustained effort for the entire round. The squats should be completed in 1-2 sets the whole way. The hang squat cleans should be unbroken most, if not all the way. Your score is the total time so it's okay if your round times fall off a bit as you progress through the workout, they just shouldn't fall way off!

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

CUSTOMIZATIONS
Goblet Squat
Air Squat

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

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

4 Rounds

20 Back Squats
Run 200 Meters
10 Hang Squat Cleans
Run 200 Meters

Rest 1 Minute Between Rounds

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

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

Score: Total Time (including rest)

Goal: 14-20 Min

COACHES NOTES
Each round should take 3:00-4:30. Think about an even push in all the movements, including the run. In other words, don't just smash the 20 squats and then run walk the 200m. Shoot for a consistent and sustained effort for the entire round. The squats should be completed in 1-2 sets the whole way. The hang squat cleans should be unbroken most, if not all the way. Your score is the total time so it's okay if your round times fall off a bit as you progress through the workout, they just shouldn't fall way off!

BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

CUSTOMIZATIONS
Lighter Weight
Plate Goblet Squat
Air Squat

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

20 DB Squats

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

10 DB Hang Squat Cleans

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

Rest 1 Minute Between Rounds

**Could also do this version with a sandbag or barbell as listed in Program B.

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

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

Score: Total Time (including rest)

Goal: 14-20 Min

COACHES NOTES
Each round should take 3:00-4:30. Think about an even push in all the movements, including the run. In other words, don't just smash the 20 squats and then sandbag the row/bike. Shoot for a consistent and sustained effort for the entire round. The squats should be completed in 1-2 sets the whole way. The hang squat cleans should be unbroken most, if not all the way. Your score is the total time so it's okay if your round times fall off a bit as you progress through the workout, they just shouldn't fall way off!

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

CUSTOMIZATIONS
Goblet Squat
Air Squat

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

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

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.

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.

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.

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.

210428_Demo.mp4

210428_Programs.mp4

210428_Cust.mp4

The "Piston" formerly known as the "Snatchester" is BACK! Rounds and reps will vary depending on the version 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): GYMNASTICS

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

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PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

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

2 Wall Walks
6 Pistons Right
2 Wall Walks
6 Pistons Left

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

Extra Challenge Men: Increase Reps to 3 and 9
Extra Challenge Women: Increase Reps to 3 and 9

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
The pace here is a round every 2-3 minutes. The wall walks should take 30 seconds or less, customize to something that fits within that time window. The piston is a big movement, don't try to rush it, instead think about a smooth transition from snatch to lunge to lunge and moving well. 6 reps should take about a minute each time and should be performed unbroken most if not all the way.

WALL WALK

Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

DUMBBELL PISTON
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand up tall.

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower to shoulder for lunges or step ups.

PROGRAM B

PROGRAM B

WARM UP
GYMNASTICS PRESS WARM UP
SNATCH WARM UP

WORKOUT

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

2 Wall Walks
5 Barbell Pistons

Suggested Weight Men: 65#
Suggested Weight Women: 45#

Extra Challenge Men: 75-95# / Increase Wall Walks to 3
Extra Challenge Women: 55-65# / Increase Wall Walks to 3

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
Note that the goal is a little different than in the Program A version. The pace here is a round every 1:20-2:00. The wall walks should take 30 seconds or less, customize to something that fits within that time window. The piston is a big movement, don't try to rush it, instead think about a smooth transition from snatch to lunge to lunge and moving well. 5 reps should take less than a minute and should be performed unbroken most if not all the way.

WALL WALK

Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

BARBELL PISTON
1 Rep = 1 Barbell Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.

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

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

Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Power Clean + 2 Alternating Front Rack Lunges

PROGRAM C

PROGRAM C

WARM UP
GYMNASTICS PRESS WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

2 Wall Walks
5 Sandbag Pistons

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

COACHES NOTES
Note that the goal is a little different than in the other versions. The pace here is a round every 1:10-1:40. The wall walks should take 30 seconds or less, customize to something that fits within that time window. The piston is a big movement, don't try to rush it, instead think about a smooth transition from snatch to lunge to lunge and moving well. 5 reps should take less than a minute and should be performed unbroken most if not all the way.

WALL WALK

Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

SANDBAG PISTON
1 Rep = 1 Ground to Overhead + 2 Overhead Lunges

Practice this movement with a light weight first! Take one of the filler bags out of your bag if possible.

Grab hold of the overhand handles, bend your knees 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 your fists toward the ceiling as you drop into a partial squat. The bag will flip over your hands and come to rest against the back of your forearms at the same time you land in the partial squat. It should not crash against your arms, instead you are absorbing it with knees bent. Then, stand up all the way.

Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward or reverse lunges. Make sure you take a long enough step that your front heel is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Clean and Jerk + 2 Overhead Lunges
Sandbag Power Clean + 2 Alternating Front Rack Lunges

MAMA MODIFICATIONS

Wall Walks

Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps

DB Snatch

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

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.

210429_Demo.mp4

210429_Programs.mp4

210429_Cust.mp4

This workout has 2 parts and 2 scores. #BlameSalvi

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1:

Set a Clock for 10 Min and Complete:

40 DB Deadlifts
40 Kipping Pull Ups or 20-30 Strict
40 Box Jumps

Rest Remainder of 10 Min

**Strict Pull Up Option for Part 1: 18-28 Strict Pull Ups

When the Clock Hits 10 Min Complete:

Part 2:

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 DB Deadlifts
5 Kipping Pull Ups / 2-3 Strict Pull Ups
5 Box Jumps

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

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

Part 1 Score: Time (to complete part 1 only)
Part 2 Score: Total Number of Completed Rounds + any Additional Reps

Part 1 Goal: 4-8 Min
Part 2 Goal: 5-8 Rounds

COACHES NOTES
Set yourself up so that you will get AT LEAST 2 minutes of rest between parts 1 and 2. For part 1, the deadlifts should be completed in 2-4 sets. Be careful attempting really big sets so you don't wreck your grip for the pull ups and for part 2. Break up the pull ups into quick, small sets. Shoot for 5-10 at a time depending on your proficiency. Choose a variation that you can complete the pull ups in 2-3 minutes. Find a smooth pace on the box jumps with a longer rest every 10-15 reps. Choose a height that allows you to keep moving and finish in 2-3 minutes.

Because there are deadlifts in this workout, we do not recommend doing bent over rows in place of pull ups. If you don't have a bar, rack or rings to do one of the other pull up variations, go with 40 push ups!!

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

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

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Single DB Swing
Push Ups
Banded Pull Ups

- OR -

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1:

Set a Clock for 10 Min and Complete:

40 Deadlifts
40 Kipping Pull Ups or 20-30 Strict
40 Box Jumps

Rest Remainder of 10 Min

**Strict Pull Up Option for Part 1: 18-28 Strict Pull Ups

When the Clock Hits 10 Min Complete:

Part 2:

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 Deadlifts
5 Kipping Pull Ups / 2-3 Strict Pull Ups
5 Box Jumps

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

Extra Challenge Men: 165-205#
Extra Challenge Women: 115-135#

Part 1 Score: Time (to complete part 1 only)
Part 2 Score: Total Number of Completed Rounds + any Additional Reps

Part 1 Goal: 4-8 Min
Part 2 Goal: 5-8 Rounds

COACHES NOTES
Set yourself up so that you will get AT LEAST 2 minutes of rest between parts 1 and 2. For part 1, the deadlifts should be completed in 2-4 sets. Be careful attempting really big sets so you don't wreck your grip for the pull ups and for part 2. Break up the pull ups into quick, small sets. Shoot for 5-10 at a time depending on your proficiency. Choose a variation that you can complete the pull ups in 2-3 minutes. Find a smooth pace on the box jumps with a longer rest every 10-15 reps. Choose a height that allows you to keep moving and finish in 2-3 minutes.

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

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

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Push Ups
Banded Pull Ups

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

Went with a slightly different variation for sandbag today! Take note that the reps for this version vary slightly because of it.

Part 1:

Set a Clock for 10 Min and Complete:

20-30 Sandbag Over Shoulder
40 Kipping Pull Ups or 20-30 Strict
40 Box Jumps

Rest Remainder of 10 Min

**Strict Pull Up Option for Part 1: 18-28 Strict Pull Ups

When the Clock Hits 10 Min Complete:

Part 2:

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

2-4 Sandbag Over Shoulder
5 Kipping Pull Ups / 2-3 Strict Pull Ups
5 Box Jumps

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

Part 1 Score: Time (to complete part 1 only)
Part 2 Score: Total Number of Completed Rounds + any Additional Reps

Part 1 Goal: 4-8 Min
Part 2 Goal: 5-8 Rounds

COACHES NOTES
Set yourself up so that you will get AT LEAST 2 minutes of rest between parts 1 and 2. For part 1, the sandbag over the shoulder should be completed in about 2 minutes. Choose your rep target based on the weight of your bag. Break up the pull ups into quick, small sets. Shoot for 5-10 at a time depending on your proficiency. Choose a variation that you can complete the pull ups in 2-3 minutes. Find a smooth pace on the box jumps with a longer rest every 10-15 reps. Choose a height that allows you to keep moving and finish in 2-3 minutes.

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
Sandbag Slam

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

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

MAMA MODIFICATIONS

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.

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.

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.

210430_Demo.mp4

210430_Programs.mp4

210430_Cust.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.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, NECK AND SHOULDER RELIEVER

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

20 DB Thrusters
Run 400 Meters
20 DB Thrusters

Rest 2 Min Between Rounds

**Can also do this version with sandbag

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Ouch! How you approach the run in this workout is going to make all the difference. We want you to push the pace! Try to hold on to the weight during the thrusters for just a little longer than you think you can. 20 reps should take :45-1:00 and completed in 1-2 sets the whole way. Dig deep on this one, especially in the second and third rounds. You don't have to go as hard as you can, keep a cool head. But, push yourself to do some slightly bigger sets or a slightly faster run than you are used to.

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

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

20 Thrusters
Run 400 Meters
20 Thrusters

Rest 2 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Ouch! How you approach the run in this workout is going to make all the difference. We want you to push the pace! Try to hold on to the weight during the thrusters for just a little longer than you think you can. 20 reps should take :45-1:00 and completed in 1-2 sets the whole way. Dig deep on this one, especially in the second and third rounds. You don't have to go as hard as you can, keep a cool head. But, push yourself to do some slightly bigger sets or a slightly faster run than you are used to.

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
Lighter weight

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

20 DB Thrusters

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

20 DB Thrusters

Rest 2 Min Between Rounds

**Can also do this version with barbell or sandbag

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Ouch! How you approach the row/bike in this workout is going to make all the difference. We want you to push the pace! Try to hold on to the weight during the thrusters for just a little longer than you think you can. 20 reps should take :45-1:00 and completed in 1-2 sets the whole way. Dig deep on this one, especially in the second and third rounds. You don't have to go as hard as you can, keep a cool head. But, push yourself to do some slightly bigger sets or a slightly faster row/bike than you are used to.

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

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

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

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

DB/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.

210501_Demo.mp4

210501_Programs.mp4

210501_Cust.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): SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, SHOULDERS FLOW

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

7 Rounds

30 DB Hop Overs / Double Unders
15 KB/DB Swings
10 Reps 1/4 Get Up Right
10 Reps 1/4 Get Up Left

**May choose to use one weight for swings and another for get ups if necessary.

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

Score: Total Time

Goal: 17-24 Min

COACHES NOTES
You're shooting to knock out each round in 2:25-3:25. Remember, if you're falling behind - use the customizations provided so that you can hit the goal! The hops overs / double unders should take no longer than 45 seconds. If you go with the double under option and you're struggling to accumulate those 30 reps, just do as many as you can in 45 seconds then move on. Choose a weight for the swings that you can complete in 1-2 sets. Each set of the 1/4 get ups should take a minute or less. If you only have one DB/KB and it feels too heavy to perform the 1/4 get ups with, try them unweighted or with an object you find around your home like a gallon jug - or choose from one of the customizations listed!

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

- OR -

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

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

CUSTOMIZATION
Eye Level Swing

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/Odd Object 1/4 Get Ups
Alternating Single Leg V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATIONS
DB Windmill

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps vary slightly for this sandbag option today!I

7 Rounds

30 SB Hop Overs / Double Unders
10 Sandbag Hang to Overhead
5 Reps 1/4 Get Up with Sandbag on the Right Shoulder
5 Reps 1/4 Get Up with Sandbag on the Left Shoulder

**Could also do this version with mixing and matching elements from A in (swings/1/4 get ups)

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

Score: Total Time

Goal: 17-24 Min

COACHES NOTES
You're shooting to knock out each round in 2:25-3:25. Remember, if you're falling behind - use the customizations provided so that you can hit the goal! The hops overs / double unders should take no longer than 45 seconds. If you go with the double under option and you're struggling to accumulate those 30 reps, just do as many as you can in 45 seconds then move on. The sandbag hang to overhead should be done in 1-2 sets. If your bag is too heavy to do that, consider reducing the reps to 7-8. Each set of the 1/4 get ups should take a minute or less. If you're struggling to do these with the bag on your shoulder, go with the 1/4 get up options in Program A!

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

- OR -

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

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

SANDBAG 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 onto your right forearm, then up to your right hand. Then, return with control onto your back. You can also do this unweighted if you need to.

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

MAMA MODIFICATIONS
DB Windmill

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

2 Rounds

30 Hop Overs EACH (work at the same time)

105 KB/DB Swings COMBINED (switch every 15 reps)

30 Hop Overs EACH (work at the same time)

70 1/4 Get Ups Right COMBINED (switch every 10 reps)

30 Hop Overs EACH (work at the same time)

70 Reps 1/4 Get Ups Left COMBINED (switch every 10 reps)

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

Score: Total Time

Goal: 22-28 Min

COACHES NOTES
Make sure you guys are working hard when it's your turn to "go" since you get to rest while your partner works. The hop overs should take 30-45 seconds. Choose a weight for the swings that you can knock out the 15 reps unbroken with for at least the first round, if not the whole way through. When it's your turn for the 1/4 get ups, you should be getting the 10 reps finished in 30-50 seconds! If you only have one DB/KB and it feels too heavy to perform the 1/4 get ups with, try them unweighted or with an object you find around your home like a gallon jug - or choose from one of the customizations listed!

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

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

CUSTOMIZATION
Eye Level Swing

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/Odd Object 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATIONS
DB Windmill

MAMA MODIFICATIONS

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.

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.

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

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