21 - Hermes Demo

21 - Hermes Programs

21 - Hermes Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTY-FIRST 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 27 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-SOGO
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: POSTERIOR CHAIN RELEASE, GENTLE UPPER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERMES

4 Sets

Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

7 DB Hang Power Cleans
7 Pull Ups
7 Box Jump Overs

Rest 1 Minute between each of the 3 Minute AMRAPs

*Strict Pull Up Option: 3-4 Reps per round

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

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

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

Score: Total Rounds + Reps from SLOWEST Set

Goal: 2-3 Rounds

COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and pull ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.

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

Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.

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

CUSTOMIZATIONS
Go lighter
Single DB Hang Power Clean

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

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: BARBELL HERMES

4 Sets

Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

7 Hang Power Cleans
7 Pull Ups
7 Box Jump Overs

Rest 1 Minute Between 3 Minute AMRAPs

*Strict Pull Up Option: 3-4 Reps per round

Suggested Weight
Men: 95#
Women: 65#

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

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

Score: Total Rounds + Reps from SLOWEST Set

Goal: 2-3 Rounds

COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and pull ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.

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

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

CUSTOMIZATIONS
Go lighter

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

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

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: GLORY DAYS HERMES

4 Sets

Each set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

7 Hang Power Cleans
3 Bar Muscle Ups
7 Box Jump Overs

Rest 1 Minute Between each 3 Min AMRAP

Suggested Weight
Men: 95#
Women: 65#

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

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

Score: Total Rounds + Reps from SLOWEST Set

Goal: 2-3 Rounds

COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and muscle ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.

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

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

CUSTOMIZATIONS
Go lighter

MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar (or rings) out of the pull up into the bottom of the dip.

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

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.

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.

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.

210525_Demo.mp4

210525_Prog.mp4

210525_Cust.mp4

Reps vary for this workout so be sure to read the full written description of whichever version you choose!

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
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, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)

9 Burpees Over Dumbbells
9 Single Arm DB Thrusters, Right
9 Single Arm DB Thrusters, Left

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
This may feel like a long 15 minutes today! Try to set a pace from the beginning that you you won't fall off of too much. The thrusters are going to become pretty challenging in the last 5 minutes and you don't want to be taking a lot of long breaks. Pick a weight that you can knock out each side of the thrusters in 1-2 sets the whole way. Remember to breathe on the burpees and go with a style that allows you to move through them smoothly.

LATERAL BURPEE OVER DUMBBELL
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

SINGLE ARM DUMBBELL THRUSTER
Hold a single dumbbell on your shoulder with the elbow high. Feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat with the DB on the shoulder and elbow high. Stand hard and fast to pop the DB off of the body. Press the DB straight up. Keep belly tight and finish locked out overhead - biceps by the ears. Lower the dumbbell back to your shoulder before descending into the squat for the next rep.

CUSTOMIZATIONS
Reduce reps to 6 right/6 left
Go lighter
12 Single DB Thrusters total per round (held with two hands)

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
OVERHEAD WARM UP

WORKOUT

15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)

9 Burpees Over Barbell
12 Thrusters

Suggested Weight
Men: 65#
Women: 45#

Extra Challenge
Men: 75#+
Women: 55#+

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
This may feel like a long 15 minutes today! Try to set a pace from the beginning that you you won't fall off of too much. At this weight, you will be tempted to go hard on the thrusters out of tha gate. No matter how light, the thrusters are going to become pretty challenging in the last 5 minutes and you don't want to be taking a lot of long breaks, so keep a little in the tank at the beginning. Pick a weight that you can knock out 12 reps in 1-2 sets the whole way. Remember to breathe on the burpees and go with a style that allows you to move through them smoothly.

LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)

9 Burpees Over Sandbag
12 Sandbag Side to Side Thrusters

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
This may feel like a long 15 minutes today! Try to set a pace from the beginning that you you won't fall off of too much. At this weight, you will be tempted to go hard on the thrusters out of the gate. No matter how light, the thrusters are going to become pretty challenging in the last 5 minutes and you don't want to be taking a lot of long breaks, so keep a little in the tank at the beginning. Pick a weight that you can knock out 12 reps in 1-2 sets the whole way. Remember to breathe on the burpees and go with a style that allows you to move through them smoothly.

LATERAL BURPEE OVER SANDBAG
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

SIDE TO SIDE THRUSTER
Start with the bag on one shoulder, feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat. Stand hard and fast to pop the sandbag off of the shoulder. Press the bag straight up to lock out overhead then lower it down on to the opposite shoulder.

CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters

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

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.

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.

210526_Demo.mp4

210526_Prog.mp4

210526_Cust.mp4

Today is a great day to send it, guys! Just don't get sloppy on the deadlifts!!

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): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HAMSTRINGS, SPINE HEALTH WITH A TWIST

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2 Rounds

40 DB Deadlifts
400 Meter Run
20 DB Step Ups
200 Meter Run

Rest 3 Minutes between Rounds

*Can do Sandbag Deadlifts and Sandbag Step Ups for this version!

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

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

Score: Fastest Round ONLY

Goal: 5-7 Min

COACHES NOTES
Score is fastest round today so expect that your second round time could be longer than your first round. That does not mean to just take it easy though, make sure you push in both rounds. Break up the deadlifts into 2-3 sets and focus on good form, don't let the desire to "send it" make you get sloppy. Remember, it is a 400m run THEN a 200m run. Don't run more than you need to! That last 200m should be as hard as you can maintain for that distance. Choose a load that you can go unbroken on the step ups but it will be really uncomfortable.

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

400M RUN & 200M RUN
You're working with 2:00-2:30 for the 400 and about a minute for the 200. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min /1 min of 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

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 20 ends up being 10 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

2 Rounds

40 Deadlifts
400 Meter Run
20 Back Rack Step Ups
200 Meter Run

Rest 3 Minutes between Rounds

*Can mix and match equipment here if you want to do barbell deadlifts with DB/sandbag step ups!!.

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge
Men: 135# +
Women: 85# +

Score: Fastest Round ONLY

Goal: 5-7 Min

COACHES NOTES
Score is fastest round today so expect that your second round time could be longer than your first round. That does not mean to just take it easy though, make sure you push in both rounds. Break up the deadlifts into 2-3 sets and focus on good form, don't let the desire to "send it" make you get sloppy. Remember, it is a 400m run THEN a 200m run. Don't run more than you need to! That last 200m should be as hard as you can maintain for that distance. Choose a load that you can go unbroken on the step ups but it will be really uncomfortable. You can also mix and match equipment. For example, you could use the barbell for deadlift and dumbbells for the step ups!

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

400M RUN & 200M RUN
You're working with 2:00-2:30 for the 400 and about a minute for the 200. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min /1 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

BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2 Rounds

40 DB Deadlifts

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

20 DB Step Ups

Row 18 Cal (Men) / 13 Cal (Women)
- OR -
Row 15 Cal (Men) / 11 Cal (Women)

Rest 3 Minutes between Rounds

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

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

Score: Fastest Round ONLY

Goal: 5-7 Min

COACHES NOTES
Score is fastest round today so expect that your second round time could be longer than your first round. That does not mean to just take it easy though, make sure you push in both rounds. Break up the deadlifts into 2-3 sets and focus on good form, don't let the desire to "send it" make you get sloppy. Remember, the calories are cut in half in the second part of the round. Don't row/bike more than you need to! That row/bike should be as hard as you can maintain for that calorie target. Choose a load that you can go unbroken on the step ups but it will be really uncomfortable. You can also mix and match equipment. For example, you could use the barbell for deadlift and dumbbells for the step 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

ROW/BIKE
You're working with 2:00-2:30 for the first part, and a minute or less for the second. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 20 ends up being 10 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

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.

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 Step Ups

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

210527_Demo.mp4

210527_Prog.mp4

210527_Cust.mp4

There are two options for this program version today so be sure to read through the description carefully and only choose one of the two options!

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

PRE(best before main workout): POWER-OLY
  POST(best after the main workout): BUTTS & GUTS-SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, AIRPLANE STRETCH
POST: SPINE HEALTH WITH A TWIST, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Two OPTIONS for this version! Pick ONE - DO NOT do both!!!

Option 1:

20 Rounds

3 Toes to Bar
10 DB Hop Overs

- OR -

Option 2:

10 Rounds

8 V-Ups/Sit Ups
20 DB Hop Overs

No weight needed today!

Extra Challenge Men/Women: 5 TTB + 15 Hop Overs // 12 V-Ups/Sit Ups + 30 Hop Overs

Score: Time

Goal: 10-15 Min

COACHES NOTES
Remember to choose either Option 1 OR Option 2 for today, don't do both! Choose Option 1 if you think you can do 3 unbroken toes to bar for at least the first 10 rounds. 10 hop overs is only going to take a matter of seconds which means that the breaks between sets of toes to bar will be very short. Take an extra breath or two before jumping up to the bar if you need to. If you choose Option 2, it is 20 hop overs which, should still go pretty quick. You may need to take a slight rest during the V-Ups in order to keep them looking good, totally fine and should keep you well within the goal pace. If you do sit ups, find a smooth pace that you can just keep going for all 8 reps in all 10 rounds.

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

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

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

OPTION 2

V-UP
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

SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

CUSTOMIZATIONS
Mamas switch to dead bugs, ball slams or check out Mama Modifications for this workout on spmembersonly.com!
Foot Anchored Sit Ups

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

20 Rounds

3 Sandbag Slams
10 Sandbag Hop Overs

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

Extra Challenge Men/Women: 5 Slams + 15 Hop Overs

Score: Time

Goal: 10-15 Min

COACHES NOTES
Don't rush the slams! Get the bag to your shoulder, set your feet into a good staggered position so you can use a power hip rotation to slam that bag HARD to the floor every time. 10 hop overs is only going to take a matter of seconds which means that the breaks between sets of slams will be very short. Take an extra breath or two before picking up the bag if you need to.

SANDBAG SLAM
Start with the bag on the ground between your feet. Grip the sides of the bag and clean it to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.

Set up and bring the bar to your left shoulder and repeat.

CUSTOMIZATIONS
Sandbag Power Clean to Alternating Shoulder
Sandbag Power Clean

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

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.

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.

Lying Leg Lifts

You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.

210528_Demo.mp4

210528_Prog.mp4

210528_Cust.mp4

Be sure to read the full written description for the program version you choose because the reps and movements vary!

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

PRE(best before main workout): POWER-OLY
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: CHEST OPENER, HIPS 2.0

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

ONE Round
30 Push Up + Pull Across
30 KB/DB Swings
30 DB Squats

Rest 1 Minute

TWO Rounds
15 Push Up + Pull Across
15 KB/DB Swings
15 DB Squats

Rest 1 Minute (after the 2 rounds of 15, not between)

THREE Rounds
10 Push Up + Pull Across
10 KB/DB Swings
10 DB Squats

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

Extra Challenge Men/Women: Increase Reps to 42 - 21 - 14

Score: Total Time (Including Rest)

Goal: 14-20 Min

COACHES NOTES
To be clear, it's one round - rest - two rounds - rest - 3 rounds - done. Break up the push up + pull across into small manageable sets in the first round, as the upper body will fatigue much quicker than the lower body. Choose a version of that movement you can do 5-10 at a time. You may be able to go unbroken on the swings and squats the whole way. For round one, choose a load that you won't break more than once for those two movements. For the two rounds of 15, shoot for 2-3 sets on the push up + pull across and 1-2 sets for the swings and squats. Dig deep on the last 3 rounds!

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

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

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

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

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

ONE Round
30 Push Up + Pull Across
30 KB/DB Swings
30 Back Squats

Rest 1 Minute after 1 Round

TWO Rounds
15 Push Up + Pull Across
15 KB/DB Swings
15 Back Squats

Rest 1 Minute (after the 2 rounds of 15, not between)

THREE Rounds
10 Push Up + Pull Across
10 KB/DB Swings
10 Back Squats

Suggested Weight
Men: 40-55# KB/DB(s) // 95-115#
Women: 25-35# KB/DB(s) // 65-75#

Extra Challenge Men/Women: Increase Reps to 42 - 21 - 14

Score: Total Time (Including Rest)

Goal: 14-20 Min

COACHES NOTES
To be clear, it's one round - rest - two rounds - rest - 3 rounds - done. Break up the push up + pull across into small manageable sets in the first round, as the upper body will fatigue much quicker than the lower body. Choose a version of that movement you can do 5-10 at a time. You may be able to go unbroken on the swings and squats the whole way. For round one, choose a load that you won't break more than once for those two movements. For the two rounds of 15, shoot for 2-3 sets on the push up + pull across and 1-2 sets for the swings and squats. Dig deep on the last 3 rounds!

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

CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Push Up & Over

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

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

ONE Round
30 Push Up + Lateral Drag
24 Alternating Sandbag Hang to Shoulder
30 Sandbag Back Squats

Rest 1 Minute after 1 Round

TWO Rounds
15 Push Up + Lateral Drag
12 Alternating Sandbag Hang to Shoulder
15 Sandbag Back Squats

Rest 1 Minute (after the 2 rounds of 15-12-15, not between)

THREE Rounds
10 Push Up + Lateral Drag
8 Alternating Sandbag Hang to Shoulder
10 Sandbag Back Squats

*Can swap the hang to shoulder for KB/DB swings if you prefer - just be sure to increase the reps to 30-15-10!!!

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

Extra Challenge Men/Women: Increase Reps to 42/36 - 21/18 - 14/12

Score: Total Time (Including Rest)

Goal: 15-21 Min

COACHES NOTES
To be clear, it's one round - rest - two rounds - rest - 3 rounds - done. Note that the reps are different in this version. Break up the push up + lateral drag into small manageable sets in the first round, as the upper body will fatigue much quicker than the lower body. Choose a version of that movement you can do 5-10 at a time. You may be able to go unbroken on the hang to shoulders and squats the whole way. For round one, choose a load that you won't break more than once for those two movements. For the two rounds of 15-12-15, shoot for 2-3 sets on the push up + pull across and 1-2 sets for the hang to shoulders and squats. Dig deep on the last 3 rounds!

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

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

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

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 BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your 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! Stand all of the way up at the top.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats

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.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

KB 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.

210529_Demo.mp4

210529_Prog.mp4

210529_Cust.mp4

Reps vary for this workout so be sure to read the full written description!!

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, PIGEON STRETCH
POST: SI JOINT RELEASE, NECK & SHOULDER RELIEVER

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

12 - 1/4 Get Ups, Right
12 Single Arm Clean & Jerks, Right
100 Meter Suitcase Carry, Right
12 - 1/4 Get Ups, Left
12 Single Arm Clean & Jerks, Left
100 Meter Suitcase Carry, Left

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

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

Score: Time

Goal: 14-18 Min

COACHES NOTES
You're aiming to finish each round in 4:40-6:00. To get the most out of the 1/4 get ups, be sure to move with control and even pause briefly at the top and bottom of the movement. Choose a weight that you can get those 12 reps done in 0:40-1:00. You could even go unweighted or hold just a shaker bottle for those! For the single arm clean and jerks, you can hold the dumbbell inside or outside of your legs. They'll probably be a bit awkward - that's OK. Spend some time in your warm up practicing - especially on your non-dominant side. Be sure to keep your shoulders and hips stacked during the suitcase carry. Don't let yourself lean over to compensate for the weighted side!

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

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

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

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

MAMA MODIFICATIONS
DB Windmill

SINGLE ARM CLEAN & JERK
The clean AND jerk together counts as 1 rep.

Start with the dumbbell on the ground between or just outside of one foot. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. The working arm is long and straight.

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

Pull yourself down and under as your elbow spins forward and up FAST. Catch the dumbbell on the shoulder in a partial squat with the elbow in front. Make sure heels are down and knees are out.

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

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

CUSTOMIZATIONS
Lighter weight
Single Arm Hang Clean and Jerk

SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about 1:00-1:15. If it's much slower or you are breaking a lot, just go 30 seconds out and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

12 - 1/4 Get Ups, Right
8 Clean & Jerks
100 Meter Suitcase Carry, Right
12 - 1/4 Get Ups, Left
8 Clean & Jerks
100 Meter Suitcase Carry, Left

Suggested Weight
Men: 40# DB // 95-115#
Women: 25# DB // 65-75#

Extra Challenge
Men: 50# DB // 135# +
Women: 35# DB // 85# +

Score: Time

Goal: 14-18 Min

COACHES NOTES
You're aiming to finish each round in 4:40-6:00. To get the most out of the 1/4 get ups, be sure to move with control and even pause briefly at the top and bottom of the movement. Choose a weight that you can get those 12 reps done in 0:40-1:00. You could even go unweighted or hold just a shaker bottle for those! Choose a weight for the clean & jerks that you can do 2-3 reps with at a time. Be sure to keep your shoulders and hips stacked during the suitcase carry. Don't let yourself lean over to compensate for the weighted side! You can also choose a suitcase plate carry (hold the hole in the middle) or a barbell front rack carry.

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

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

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

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

MAMA MODIFICATIONS
DB Windmill

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

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

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

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about 1:00-1:15. If it's much slower or you are breaking a lot, just go 30 seconds out and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
Plate Suitcase Carry
Front Rack Barbell Carry

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Rounds

8 Sandbag 1/4 Get Ups, Right
8 Sandbag Clean & Jerks
100 Meter Suitcase Carry, Right
8 Sandbag 1/4 Get Ups, Left
8 Sandbag Clean & Jerks
100 Meter Suitcase Carry, Left

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

Score: Time

Goal: 14-18 Min

COACHES NOTES
You're aiming to finish each round in 4:40-6:00. To get the most out of the 1/4 get ups, be sure to move with control and even pause briefly at the top and bottom of the movement. If you're having trouble getting those 8 reps done in under a minute, consider reducing the reps to however many you can get done in 1:00. You could even go with 12 KB/DB 1/4 get ups! Same goes for the clean & jerks. Be sure to keep your shoulders and hips stacked during the suitcase carry. Don't let yourself lean over to compensate for the weighted side!

SANDBAG 1/4 GET UP
Start lying on your back holding the bag to your chest with your right arm around the bag. Bend your right knee. Use your planted foot to drive into the ground as you sit up and rotate your weighted side across your body. Keep your chest up and roll on to your left forearm. Then roll back down until both shoulder blades are in contact with the floor.

The left side if the same but with the bag on your left side, your left leg bent, and you roll onto your right forearm.

CUSTOMIZATIONS
KB/DB 1/4 Get Up
Unweighted 1/4 Get Up

MAMA MODIFICATIONS
DB Windmill

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

Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight.

If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.

Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!

CUSTOMIZATIONS
Adjust reps to fit movement time window

SUITCASE CARRY
Hold a sandbag in one hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about 1:00-1:15. If it's much slower or you are breaking a lot, just go 30 seconds out and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

With a Partner, complete:

3 Rounds

24 - 1/4 Get Ups, Right
24 Single Arm Clean & Jerks, Right
100 Meter Suitcase Carry, Right - TOGETHER
24 - 1/4 Get Ups, Left
24 Single Arm Clean & Jerks, Left
100 Meter Suitcase Carry, Left - TOGETHER

*One partner works while the other rests for the 1/4 Get Ups and Clean & Jerks. Break up reps as desired between both partners. Complete the Suitcase Carries at the same time!!

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

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

Score: Time

Goal: 22-27 Min

COACHES NOTES
You and your partner are aiming to finish each round in 7:20-9:00. To get the most out of the 1/4 get ups, be sure to move with control and even pause briefly at the top and bottom of the movement. Choose a weight that you can get 12-16 reps done in a minute. You could even go unweighted or hold just a shaker bottle for those! For the single arm clean and jerks, you can hold the dumbbell inside or outside of your legs. They'll probably be a bit awkward - that's OK. Spend some time in your warm up practicing - especially on your non-dominant side. Be sure to keep your shoulders and hips stacked during the suitcase carry. Don't let yourself lean over to compensate for the weighted side!

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

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

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

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

MAMA MODIFICATIONS
DB Windmill

SINGLE ARM CLEAN & JERK
The clean AND jerk together counts as 1 rep.

Start with the dumbbell on the ground between or just outside of one foot. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. The working arm is long and straight.

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

Pull yourself down and under as your elbow spins forward and up FAST. Catch the dumbbell on the shoulder in a partial squat with the elbow in front. Make sure heels are down and knees are out.

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

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

CUSTOMIZATIONS
Lighter weight
Single Arm Hang Clean and Jerk

SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about 1:00-1:15. If it's much slower or you are breaking a lot, just go 30 seconds out and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

MAMA MODIFICATIONS

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

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

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.

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.

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.