18 - Athena Demo

18 - Athena Programs

18 - Athena Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the EIGHTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - May 6 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE, WARM UP FLOW
POST: NECK & SHOULDER RELIEVER, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

2021 VAULT: DUMBBELL ATHENA

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups
12 DB Push Press

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Double DB Snatch

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups
12 DB Push Press

Rest 1 Min

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Double DB Snatch

So it’s 4 x 4 min AMRAPs

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

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

Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED

Goal: 14-18+ Rounds

COACHES NOTES
For this one, you'll work for 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 double DB snatches.

You're shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize if you are falling outside of that goal range. There's a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the snatches! For the double DB snatch, if you're struggling with this movement or limited in available weights - you can choose to swap those out for single arm alternating DB snatches!

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

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

DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

CUSTOMIZATIONS
Single DB Push Press

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

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

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

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

CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 12 (6 per arm)

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

2021 VAULT: BARBELL ATHENA

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups
12 Push Press

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Power Snatch

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups
12 Push Press

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Power Snatch

So it’s 4 x 4 min AMRAPs

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

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

Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED

Goal: 14-18+ Rounds

COACHES NOTES
For this one, you'll work for 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 snatches.

You're shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize with fewer reps if you are falling outside of that goal range since it’s a bit tougher to change weight with a sandbag. There's a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the snatches!

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

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

BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

CUSTOMIZATIONS
Lighter weight

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

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

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

CUSTOMIZATIONS
Plate Ground to Overhead

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

2021 VAULT: SANDBAG ATHENA

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups or Bent Over Slams
12 Sandbag Push Press

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Sandbag Ground to Overhead

Rest 1 Min

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups or Bent Over Slams
12 Sandbag Push Press

Rest 1 Minutes

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Sandbag Ground to Overhead

So it’s 4 x 4 min AMRAPs

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

Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED

Goal: 14-18+ Rounds

COACHES NOTES
For this one, you'll work for 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups/bent over slams and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 ground to overhead.

You're shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize if you are falling outside of that goal range. There's a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the ground to overhead!

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

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

- OR -

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

SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window

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

SANDBAG GROUND TO OVERHEAD
Grab hold of the overhand or neutral 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 the sandbag to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.

MAMA MODIFICATIONS

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.

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.

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.

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.

210504_Demo.mp4

210504_Programs.mp4

210504_Cust.mp4

This is the JBJ Tester workout!!!

Reps will vary between the different versions today! Make sure to read through the one you choose thoroughly!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SI JOINT RELEASE, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Minutes)

6 Burpee Box Jump Overs
8 Single-Arm DB Front Rack Alternating Lunge, RIGHT ARM
8 Single-Arm DB Front Rack Alternating Lunge, LEFT ARM
10 V-Ups/Toes to Bar

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

Extra Challenge Men/Women: Increase all movement reps by 4 (10, 12, 12, 14)

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

COACHES NOTES
The average pace to hit the goal should be 1:30-2:00 per round. Make sure you are keeping the belly tight in the lunges to accommodate the uneven load. Choose a load on the lunges you can complete all 16 reps in a minute or less. If you are doing toes to bar, choose a variation that you can complete 10 reps in 1-3 sets the whole way through. They shouldn't take more than 30-40 seconds. Smooth and steady on the burpee box jump overs, remember to breathe!

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee

SINGLE ARM DUMBBELL FRONT RACK LUNGES
For these lunges, hold one dumbbell resting on the shoulder with the elbow high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking 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 of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side. Then, switch the DB to the other shoulder and do 8 more lunges.

CUSTOMIZATIONS
Goblet Lunges x 16
Alternating Weighted Step Ups
Single Leg Deadlifts w/1 DB

V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

-OR-

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

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

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

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Minutes)

6 Burpee Box Jump Overs
10 Barbell Front Rack Lunges
10 V-Ups/Toes to Bar

Suggested Weight Men: 65-95#
Suggested Weight Women: 45-65#

Extra Challenge Men/Women: Increase all movement reps by 4 (10, 14, 14)

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

COACHES NOTES
Note that the reps are different for the lunges in this version. The average pace to hit the goal should be 1:30-2:00 per round. Choose a load on the lunges you can complete all 10 reps in less than a minute, unbroken most of the way. If you are doing toes to bar, choose a variation that you can complete 10 reps in 1-3 sets the whole way through. They shouldn't take more than 30-40 seconds. Smooth and steady on the burpee box jump overs, remember to breathe!

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee

BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking 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 with each lunge. So for each set of 10 you end up doing 5 on each side.

CUSTOMIZATIONS
Plate to Chest Lunges
Front Rack Step Ups
Go lighter

V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

-OR-

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Minutes)

6 Burpee Box Jump Overs
8 Right Shoulder Racked Alternating Sandbag Lunge
8 Left Shoulder Racked Alternating Sandbag Lunge
10 V-Ups / Supine Sandbag Toe Touches / Toes to Bar

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

Extra Challenge Men/Women: Increase all movement reps by 4 (10, 12, 12, 14)

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

COACHES NOTES
The average pace to hit the goal should be 1:30-2:00 per round. Make sure you are keeping the belly tight in the lunges to accommodate the uneven load. Consider lowering the reps to 12 (6 per shoulder) if you are working with a heavier bag and they are going to be really broken up. Lunges should take a minute or less. If you are doing toes to bar, choose a variation that you can complete 10 reps in 1-3 sets the whole way through. They shouldn't take more than 30-40 seconds. Smooth and steady on the burpee box jump overs, remember to breathe!

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee

SINGLE SHOULDER RACKED SANDBAG LUNGES
For these lunges, hold the bag on the shoulder. Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking 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 of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side. Then, switch the bag to the other shoulder and do 8 more lunges.

CUSTOMIZATIONS
Sandbag Front Rack Lunges x 16
Alternating Weighted Step Ups

V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

-OR-

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

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

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

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

MAMA MODIFICATIONS

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

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.

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.

Toes to Bar

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

Alt V-Up

This movement is a big demand for the core and pelvic floor and for the most part, is not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.

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)

210505_Demo.mp4

210505_Programs.mp4

210505_Cust.mp4

#blamealex

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS 2.0, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 5 Minutes for 20 Minutes (4 Rounds)

25 DB Power Cleans
50 Air Squats

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

Extra Challenge Men: 50# DBs - and/or - Every 4 Min for 16 Min
Extra Challenge Women: 35# DBs - and/or - Every 4 Min for 16 Min

Score: Slowest Round ONLY

Goal: 2:30-4:00

COACHES NOTES
Make sure you set yourself up for at least a minute of rest each round. Choose a load on the power cleans you can complete the 25 reps in 2-4 sets the whole way. With short breaks in between the sets, they should take less than 2 minutes. Air squats are air squats, they are going to burn! Make sure you don't get sloppy. Break them up into 2-5 sets depending on your tolerance for high reps of this movement.

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

CUSTOMIZATION
Go Lighter
Hang Power Clean

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every 5 Minutes for 20 Minutes (4 Rounds)

25 Barbell Power Cleans
50 Air Squats

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

Extra Challenge Men: 115-135# - and/or - Every 4 Min for 16 Min
Extra Challenge Women: 75-85# - and/or - Every 4 Min for 16 Min

Score: Slowest Round ONLY

Goal: 2:30-4:00

COACHES NOTES
Make sure you set yourself up for at least a minute of rest each round. Choose a load on the power cleans you can complete the 25 reps in 2-4 sets the whole way. With short breaks in between the sets, they should take less than 2 minutes. Air squats are air squats, they are going to burn! Make sure you don't get sloppy. Break them up into 2-5 sets depending on your tolerance for high reps of this movement.

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Every 5 Minutes for 20 Minutes (4 Rounds)

25 Sandbag Power Cleans
50 Air Squats

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

Extra Challenge Men/Women: Every 4 Min for 16 Min

Score: Slowest Round ONLY

Goal: 2:30-4:00

COACHES NOTES
Make sure you set yourself up for at least a minute of rest each round. The power cleans should take less than 2 minutes. If you are working with a heavier bag, you may need to reduce the reps to maintain the goal pace. If you have a heavy D Ball, try 15 over the shoulders each round instead of the power cleans! Air squats are air squats, they are going to burn! Make sure you don't get sloppy. Break them up into 2-5 sets depending on your tolerance for high reps of this movement.

SANDBAG POWER CLEAN
Start with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Power Clean to one shoulder (alternating)
Adjust reps if working with a heavier bag to fit movement time window.

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

MAMA MODIFICATIONS

Power Clean

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

Hang Clean

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

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.

210506_Demo.mp4

210506_Programs.mp4

210506_Cust.mp4

Reps will vary between the different versions today! Make sure to read through the one you choose thoroughly!

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, QUADS/IT BAND
POST: CHEST OPENER, POSTERIOR CHAIN RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

15 Push Up + Renegade Row
400m Run
15 Push Up + Renegade Row
400m Run

Rest 3 Minutes

15 Push Up + Renegade Row
400m Run
15 Push Up + Renegade Row
400m Run

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

Extra Challenge Men/Women: Increase Push Up + Renegade Row reps to 20

Score: Total Time (including rest)

Goal: 15-20 Minutes

COACHES NOTES
This workout is 4 rounds but you get a nice 3 minute break in the middle of it. Shoot for 3:00-4:00 per round. Choose a load on the renegade rows that you can complete 15 reps in at most 3 sets the whole way through. Because you get a nice long break in the middle, try to really push the pace on the runs!

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 + Lateral Sandbag/DB drag
Push Up + Taps
Knee Push Up + Plank Rows

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

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

20 Push Ups
15 Supine Rows
400m Run
20 Push Ups
15 Supine Rows
400m Run

Rest 3 Minutes

20 Push Ups
15 Supine Rows
400m Run
20 Push Ups
15 Supine Rows
400m Run

No weight needed today!

Extra Challenge: Increase push up reps to 25 and supine row reps to 20!

Score: Total Time (including rest)

Goal: 15-20 Minutes

COACHES NOTES
This workout is 4 rounds but you get a nice 3 minute break in the middle of it. Shoot for 3:00-4:15 per round. Choose a variation on the push ups that you can complete 20 reps in not more than 4 sets each time, they shouldn't take more than a minute. For the supine rows, 15 reps should be completed in 1-3 sets the whole way. Because you get a nice long break in the middle, try to really push the pace on the runs!

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

SUPINE ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows

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

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

15 Push Up + Renegade Rows
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal Women

15 Push Up + Renegade Rows
Row 36 / 26 Cal
or
Bike 30 / 22 Cal

Rest 3 Minutes between

15 Push Up + Renegade Rows
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal Women

15 Push Up + Renegade Rows
Row 36 / 26 Cal
or
Bike 30 / 22 Cal

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

Extra Challenge Men/Women: Increase Push Up + Renegade Row reps to 20

Score: Total Time (including rest)

Goal: 15-20 Minutes

COACHES NOTES
This workout is 4 rounds but you get a nice 3 minute break in the middle of it. Shoot for 3:00-4:00 per round. Choose a load on the renegade rows that you can complete 15 reps in at most 3 sets the whole way through. Because you get a nice long break in the middle, try to really push the pace on the bike/row.

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 + Lateral Sandbag/DB drag
Push Up + Taps
Knee Push Up + Plank Rows

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

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.

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.

210507_Demo.mp4

210507_PRograms.mp4

210507_Cust.mp4

Reps vary between versions for this workout so be sure to read through carefully!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

7 Rounds

7 Goblet Atlas Lunge
14 Eye Level KB/DB Swing
28 DB Hop Overs / Double Unders

Suggested Weight Men: 40-55# DB/KB
Suggested Weight Women: 20-35# DB/KB

Extra Challenge Men: 60-70# DB/KB
Extra Challenge Women: 40-55# DB/KB

Score: Time

Goal: 12-18 Minutes

COACHES NOTES
The Atlas lunges are a big movement, make sure you aren't breaking in the middle of a rep. You'll want to choose a load that you can complete all 7 reps in about a minute each time, in 1-2 sets. These are going to be the most physically demanding part of the workout. The swings and hop overs/double unders are going to be the most demanding for your engine. Choose a weight on the swings you can go unbroken most if not all the way. Stay relaxed on whatever jumping option you choose! Each round should take about 1:40-2:30.

GOBLET ATLAS LUNGE
One Goblet Atlas Lunge = Goblet Lunge Left + Goblet Lunge Right + Goblet Squat

Make sure the dumbbell or kettlebell is at the chest! 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 DB/KB still at the chest. 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 Goblet Squat
Unweighted Lungester

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

CUSTOMIZATION
KB/DB Sumo Deadlifts

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

--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 35 seconds each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

7 Rounds

7 Plate Hug Atlas Lunge
14 Eye Level KB/DB Swing - or - Plate Ground to Overhead
28 DB Hop Overs / Double Unders / Plate Up and Overs

Suggested Weight Men: 45# Plate / 40-55# DB/KB
Suggested Weight Women: 25# Plate / 20-35# DB/KB

Extra Challenge Men: 60-70# DB/KB for swings
Extra Challenge Women: 40-55# DB/KB for swings

Score: Time

Goal: 12-18 Minutes

COACHES NOTES
The Atlas lunges are a big movement, make sure you aren't breaking in the middle of a rep. You'll want to choose a load that you can complete all 7 reps in about a minute each time, in 1-2 sets. These are going to be the most physically demanding part of the workout. The swings and hop overs/double unders are going to be the most demanding for your engine. Choose a weight on the swings you can go unbroken most if not all the way. Stay relaxed on whatever jumping option you choose! Each round should take about 1:40-2:30.

PLATE HUG ATLAS LUNGE
One Plate Hug Atlas Lunge = Plate Hug Lunge Left + Plate Hug Lunge Right + Plate Hug Squat

Hug a plate to your chest. 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 plate hug 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 Plate Hug Squat
Unweighted Lungester

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

CUSTOMIZATION
KB/DB Sumo Deadlifts

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

--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 35 seconds each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

7 Rounds

7 Sandbag Bear Hug Atlas Lunge
10 Alternating Sandbag Hang to Shoulder
28 SB Hop Overs / Double Unders

**Can also do the KB/DB Swings option seen in Program A with this version - if you do, go with 14 reps!

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

Score: Time

Goal: 12-18 Minutes

COACHES NOTES
The Atlas lunges are a big movement, make sure you aren't breaking in the middle of a rep. You'll want to complete all 7 reps in about a minute each time, in 1-2 sets. Drop the reps to 5 each round if you are working with a heavier bag. The hang to shoulders are going to feel a bit awkward at first but try to find a rhythm and grip that allows you to use your hips to generate the power. Again, drop the reps if you are working with a heavier bag. Stay relaxed on whatever jumping option you choose! Each round should take about 1:40-2:30.

SANDBAG BEAR HUG ATLAS LUNGE
One Atlas Lunge = Bear Hug Lunge Left + Bear Hug Lunge Right + Bear Hug Squat

Hug the bag to your chest. 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 bear hug 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
Reduce reps
2 Alternating Step Ups + 1 Bear Hug Squat
Unweighted Lungester

ALTERNATING SANDBAG HANG TO SHOULDER
Start at the top of a deadlift holding the bag longways between the legs by the narrow handles. 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. Guide the bag onto one shoulder. Send your butt back and keep your belly tight as you lower back down to the starting position and repeat to the other shoulder. Each time the bag touches your shoulder is 1 rep.

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

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 35 seconds each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

MAMA MODIFICATIONS

Lunge

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

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

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.

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.

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.

210508_Demo.mp4

210508_Program.mp4

210508_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): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SHOULDERS FLOW, DECOMPRESSION SEQUENCE

---

PROGRAM A

PROGRAM A

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

200 Meter DB/KB Farmer Carry
30 Alternating Shoulder Press
30 Burpees
200 Meter DB/KB Farmer Carry
20 Alternating Shoulder Press
20 Burpees
200 Meter DB/KB Farmer Carry
10 Alternating Shoulder Press
10 Burpees

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

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

Score: Time

Goal: 10-15 Minutes

COACHES NOTES
Break up the carry early but keep the breaks just long enough to shake out your hands, take a deep breath or two then get right back to it. Each carry should take no longer than 2 minutes so consider customizing if you're falling outside of that timeframe! Choose a weight on the alternating presses that you can complete 20-30 reps of within a minute. Do your best to resist shifting or twisting your hips as you complete the presses! For the burpees, you'll want to choose a variation that allows you to get through 12-20 reps in a minute.

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

For 200m, it should take about two minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Single DB Farmer Carry (Switch at 100m)
Farmer Carry March
Low Farmer Carry Step Ups

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

CUSTOMIZATION
Single DB held in both hands

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
Elevated Burpee
No Push Up Burpee

PROGRAM B

PROGRAM B

WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

200 Meter Front Rack Carry
20 Barbell Shoulder Press
30 Burpees
200 Meter Front Rack Carry
15 Barbell Shoulder Press
20 Burpees
200 Meter Front Rack Carry
10 Barbell Shoulder Press
10 Burpees

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

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

Score: Time

Goal: 10-15 Minutes

COACHES NOTES
Break up the carry early but keep the breaks just long enough to shake out your arms, take a deep breath or two then get right back to it. Each carry should take no longer than 2 minutes so consider customizing if you're falling outside of that timeframe! Choose a weight on the presses that you can complete 14-20 reps of within a minute. Do your best to resist letting your hips shift forward while you complete the presses! For the burpees, you'll want to choose a variation that allows you to get through 12-20 reps in a minute.

FRONT RACK CARRY
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take about two minutes. If it's much slower or you are breaking a lot, reduce weight or go to a back rack carry.

CUSTOMIZATIONS
Lighter weight
Back Rack Carry

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

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

CUSTOMIZATION
Go lighter

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
Elevated Burpee
No Push Up Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

200 Meter Sandbag Suitcase Carry (100 Right Arm + 100 Left Arm)
30 Sandbag Shoulder Press
30 Burpees
200 Meter Sandbag Suitcase Carry (100 Right Arm + 100 Left Arm)
20 Sandbag Shoulder Press
20 Burpees
200 Meter Sandbag Suitcase Carry (100 Right Arm + 100 Left Arm)
10 Sandbag Shoulder Press
10 Burpees

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

Score: Time

Goal: 10-15 Minutes

COACHES NOTES
Break up the carry early but keep the breaks just long enough to shake out your working arm, take a deep breath or two then get right back to it. Each carry should take no longer than 2 minutes so consider customizing if you're falling outside of that timeframe! Choose a weight on the presses that you can complete 20-30 reps of within a minute. Do your best to resist letting your hips shift forward while you complete the presses! For the burpees, you'll want to choose a variation that allows you to get through 12-20 reps in a minute.

SANDBAG SUITCASE CARRY
Start holding the sandbag in one hand at your side like a suitcase. Keep the chest up and resist the urge to lean away from the bag. Keep the belly tight! Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take about two minutes. If it's much slower or you are breaking a lot, go to a bear hug or back rack carry.

CUSTOMIZATIONS
Bear Hug Carry
Back Rack Carry

SANDBAG SHOULDER PRESS
Start with sandbag on one shoulder or on biceps with elbows high. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bag straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

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

CUSTOMIZATIONS
Reduce reps

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
Elevated Burpee
No Push Up Burpee

TEAM VERSION

TEAM VERSION

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

Partner 1:
200 Meter DB/KB Farmer Carry

Partner 2:
20 Alternating Shoulder Press
Max Burpees

SWITCH

Partner 1:
20 Alternating Shoulder Press
Max Burpees

Partner 2:
200 Meter DB/KB Farmer Carry

*All of that is one round. So you'll each carry, press, and do burpees 3 times.

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

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

Score: Total Reps of Burpees from BOTH Partners

Goal: 90-150 Reps

COACHES NOTES
Break up the carry early but keep the breaks just long enough to shake out your hands, take a deep breath or two then get right back to it. Each carry should take no longer than 2 minutes so consider customizing if you're falling outside of that timeframe! Choose a weight on the alternating presses that allows you to get those 20 reps done in 0:40-1:00. Do your best to resist shifting or twisting your hips as you complete the presses! For the burpees, you'll want to choose a variation that allows you to get through 15-25 reps each round (30-50 combined with your partner!)

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

For 200m, it should take about two minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Single DB Farmer Carry (Switch at 100m)
Farmer Carry March
Low Farmer Carry Step Ups

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

CUSTOMIZATION
Single DB held in both hands

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
Elevated Burpee
No Push Up Burpee

MAMA MODIFICATIONS

Farmer Carry

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

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.

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