22 - Hera Demo

22 - Hera Programs

22 - Hera Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTY-SECOND workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - June 3 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: HIPS, GENTLE UPPER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERA

10 Minute AMRAP
(As Many Reps as Possible in 10 Minutes)

50 DB Squats
50 DB Push Press

Then with the remainder of time:
Max Reps Wall Balls

Suggested Weight
Men: 40# DBs / 20# Wall Ball
Women: 25# DBs / 14# Wall Ball

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

Score: Total Wall Ball Reps

Goal: 50-70+ Wall Ball Reps

COACHES NOTES
Set yourself up so that you have at least 4 minutes for the wall balls. The DB squats should take about 3-3:30 and the push presses around 2-2:30. Don't peacock on the first part! Shoot for sets of 10-15 reps with a 5-10 second break and you'll be fine. Push yourself on the wall balls. Everyone is a little different. Maybe it's better for you to do small sets with short breaks. If you love wall balls, you can go with a few big sets. Efficiency will be key after the squats and push presses so focus on being explosive in the transition from the squat to the throw.

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

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

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL HERA

10 Minute AMRAP
(As Many Reps as Possible in 10 Minutes)

50 Front Squats
50 Push Press

Then with the remainder of time:
Max Reps Wall Balls

Suggested Weight
Men: 75# Bar / 20# Wall Ball
Women: 55# Bar / 14# Wall Ball

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

Score: Total Wall Ball Reps

Goal: 50-70+ Wall Balls

COACHES NOTES
Set yourself up so that you have at least 4 minutes for the wall balls. The front squats should take about 3-3:30 and the push presses around 2-2:30. Don't peacock on the first part! Shoot for sets of 10-15 reps with a 5-10 second break and you'll be fine. Push yourself on the wall balls. Everyone is a little different. Maybe it's better for you to do small sets with short breaks. If you love wall balls, you can go with a few big sets. Efficiency will be key after the squats and push presses so focus on being explosive in the transition from the squat to the throw.

BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

CUSTOMIZATION
Go lighter

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

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

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

Overhead Press

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

Thruster/Wallball

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

210601_Demo.mp4

210601_Prog.mp4

210601_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SPINE HEALTH WITH A TWIST, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 4 Min for 5 Rounds
(20 Min Total)

9 Single Arm Devil Press Right
Run 200 Meters
9 Single Arm Devil Press Left

Rest During any "Leftover" Time

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

Extra Challenge
Men: Every 3:00 Minutes for 6 Rounds
Women: Every 3:00 Minutes for 6 Rounds

Score: Fastest Round ONLY

Goal: 2:10-3:20

COACHES NOTES
Each set of single arm devil press should take about 40 seconds to 1 min. The run distance should take roughly the same, go hard. Do NOT do the "Extra Challenge" if you aren't getting at least 15-20 seconds rest! Make sure you are lowering with control in the burpee portion of the single arm devil press. Shoot for a minute of rest in the first round. Since the score is your fastest round, expect that the times will drop off from round to round.

SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

200M RUN
You're working with :40-1:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

This version is here just for anyone who simply doesn't have dumbbells today! You can do this version with your sandbag or a bumper plate! You may mix in the row/bike options found in Program C as well. If you've got a single dumbbell you can use - do that!

Every 4 Min for 5 Rounds
(20 Min Total)

7 Plate or Sandbag Burpee
Run 200 Meters
7 Plate or Sandbag Burpee

Rest During any "Leftover" Time

Suggested Weight
Men: Sandbag (50-70#) / Plate: 45#
Women: Sandbag (25-45#) / Plate: 25#

Extra Challenge
Men: Every 3 Min for 6 Rounds
Women: Every 3 Min for 6 Rounds

Score: Fastest Round ONLY

Goal: 2:10-3:20

COACHES NOTES
Each set of plate/sandbag should take about 40 seconds to 1 min. The run distance should take roughly the same, go hard. Do NOT do the "Extra Challenge" if you aren't getting at least 15-20 seconds rest! Shoot for a minute of rest in the first round. Since the score is your fastest round, expect that the times will drop off from round to round.

PLATE/SANDBAG BURPEE
The plate or sandbag will start right in front of your feet. Plant your hands on the bag or just behind the plate a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag or floor, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the object, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the object 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 arms to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
No Push Up Burpee
Adjust the reps to fit the movement goal window (Sandbag)

200M RUN
You're working with :40-1:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 4 Min for 5 Rounds
(20 Min Total)

9 Single Arm Devil Press Right

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

9 Single Arm Devil Press Left

Rest During any "Leftover" Time

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

Extra Challenge
Men: Every 3 Minutes for 6 Rounds
Women: Every 3 Minutes for 6 Rounds

Score: Fastest Round ONLY

Goal: 2:10-3:20

COACHES NOTES
Each set of single arm devil press should take about 40 seconds to 1 min. The row/bike should take roughly the same, go hard. Do NOT do the "Extra Challenge" if you aren't getting at least 15-20 seconds rest! Make sure you are lowering with control in the burpee portion of the single arm devil press. Shoot for a minute of rest in the first round. Since the score is your fastest round, expect that the times will drop off from round to round.

SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

ROW/BIKE
You're working with :40-1:00. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

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

Devil Press

If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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.

210602_Demo.mp4

210602_Prog.mp4

210602_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.

  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: THORACIC SPINE RELEASE, MORNING COFFEE
POST: GENTLE LOWER BODY RECOVERY, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
DUMBBELL SQUAT CLEAN WARM UP
BOX JUMP WARM UP

WORKOUT

12 Dumbbell Power Cleans
12 Alternating Dumbbell Front Rack Lunges
12 Box Jumps
10 Dumbbell Power Cleans
10 Alternating Dumbbell Front Rack Lunges
10 Box Jumps
8 Dumbbell Power Cleans
8 Alternating Dumbbell Front Rack Lunges
8 Box Jump
6 Dumbbell Power Cleans
6 Alternating Dumbbell Front Rack Lunges
6 Box Jump
4 Dumbbell Power Cleans
4 Alternating Dumbbell Front Rack Lunges
4 Box Jumps
2 Dumbbell Power Cleans
2 Alternating Dumbbell Front Rack Lunges
2 Box Jumps

Rest 3 Min

Go Back UP! (Keep Same Order)

2 Dumbbell Power Cleans
2 Alternating Dumbbell Front Rack Lunges
2 Box Jumps
4-4-4
6-6-6
8-8-8
10-10-10
12-12-12

Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

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

Score: Total Time INCLUDING Rest

Goal: 17-22 Min

COACHES NOTES
If the first part (descending reps) takes more than 10 minutes, customize by lowering the weight or the box height. Be aware that the box jumps are going to feel different after a bunch of power cleans and lunges, pick up those feet! Consider breaking up the reps into 2 sets for the rounds of 12, 10, and even 8.

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

DUMBBELL FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward 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.

CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts

BOX JUMP
Choose a height you can jump to safely and consistently, even when you're tired! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Lower Height
Jump Over
Alternating Step Up

PROGRAM B

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
BOX JUMP WARM UP

WORKOUT

12 Barbell Power Cleans
12 Alternating Barbell Front Rack Lunges
12 Box Jumps
10 Barbell Power Cleans
10 Alternating Barbell Front Rack Lunges
10 Box Jumps
8 Barbell Power Cleans
8 Alternating Barbell Front Rack Lunges
8 Box Jump
6 Barbell Power Cleans
6 Alternating Barbell Front Rack Lunges
6 Box Jump
4 Barbell Power Cleans
4 Alternating Barbell Front Rack Lunges
4 Box Jumps
2 Barbell Power Cleans
2 Alternating Barbell Front Rack Lunges
2 Box Jumps

Rest 3 Min

Go Back UP! (Keep Same Order)

2 Barbell Power Cleans
2 Alternating Barbell Front Rack Lunges
2 Box Jumps
4-4-4
6-6-6
8-8-8
10-10-10
12-12-12

Suggested Weight
Men: 75# / 20-24" Box
Women: 55# / 16-20" Box

Extra Challenge
Men: 95-115#
Women: 65-75#

Score: Total Time INCLUDING Rest

Goal: 17-22 Min

COACHES NOTES
If the first part (descending reps) takes more than 10 minutes, customize by lowering the weight or the box height. Be aware that the box jumps are going to feel different after a bunch of power cleans and lunges, pick up those feet! Consider breaking up the reps into 2 sets for the rounds of 12, 10, and even 8.

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

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.

CUSTOMIZATIONS
Plate to Chest Lunges
Front Rack Step Ups
Go lighter

BOX JUMP
Choose a height you can jump to safely and consistently, even when you're tired! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Lower Height
Jump Over
Alternating Step Up

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
BOX JUMP WARM UP

WORKOUT

12 Sandbag Power Cleans
12 Alternating Sandbag Front Rack Lunges
12 Box Jumps
10 Sandbag Power Cleans
10 Alternating Sandbag Front Rack Lunges
10 Box Jumps
8 Sandbag Power Cleans
8 Alternating Sandbag Front Rack Lunges
8 Box Jump
6 Sandbag Power Cleans
6 Alternating Sandbag Front Rack Lunges
6 Box Jump
4 Sandbag Power Cleans
4 Alternating Sandbag Front Rack Lunges
4 Box Jumps
2 Sandbag Power Cleans
2 Alternating Sandbag Front Rack Lunges
2 Box Jumps

Rest 3 Min

Go Back UP! (Keep Same Order)

2 Sandbag Power Cleans
2 Alternating Sandbag Front Rack Lunges
2 Box Jumps
4-4-4
6-6-6
8-8-8
10-10-10
12-12-12

Suggested Weight
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box

Score: Total Time INCLUDING Rest

Goal: 17-22 Min

COACHES NOTES
If the first part (descending reps) takes more than 10 minutes, customize by lowering the box height. You likely won't be able to adjust the weight of your bag so if you think this will take a lot longer than the goal time range, consider starting and/or ending with the round of 10 reps. Be aware that the box jumps are going to feel different after a bunch of power cleans and lunges, pick up those feet! Consider breaking up the reps into 2 sets for the rounds of 12, 10, and even 8.

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.

SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps with the 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 of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Adjust reps to fit movement time window
Front Rack Step Ups
Single Shoulder Racked Lunges

BOX JUMP
Choose a height you can jump to safely and consistently, even when you're tired! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Lower Height
Jump Over
Alternating Step Up

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.

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.

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.

210603_Demo.mp4

210603_Prog.mp4

210603_Cust.mp4

Treat this workout as a "mover" for quality over speed if you haven't taken a rest day this week!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, PIGEON STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

4 Supine (Inverted) Rows / Strict Pull Ups
8 Push Up Tap + Tap
12 Air Squats

Extra Challenge
Men: Wear a Vest
Women: Wear a Vest

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 12-16 Rounds

COACHES NOTES
We are looking for a round every 90 seconds or so. Move WELL! Make the pull up/row or variation challenging for you - you should definitely have to break them up at some point in the later rounds. Choose a variation on the push up + taps that you can complete 8 reps in AT MOST 2 sets the whole way through. The air squats will feel like a minor inconvenience. But, they give you a nice break between those upper body movements. You probably don't need to do the fastest air squats you've ever done, focus on an even pace and standing all the way up on every rep.

SUPINE (INVERTED) 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
8 Alternating Bent Over Rows

--OR--

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

CUSTOMIZATIONS
Banded Strict Pull Ups
8 Alternating Bent Over Rows

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

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

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps

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
PULL UP WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

4 Supine Barbell Rows / Strict Pull Ups
8 Bench Press
12 Air Squats

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

Extra Challenge
Men: 135#+
Women: 95#+

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 12-16 Rounds

COACHES NOTES
We are looking for a round every 90 seconds or so. Move WELL! Make the pull up/row or variation challenging for you - you should definitely have to break them up at some point in the later rounds. Choose a load on the bench press that you can complete 8 reps in AT MOST 2 sets the whole way through. Remember to keep it safe! The air squats will feel like a minor inconvenience. But, they give you a nice break between those upper body movements. You probably don't need to do the fastest air squats you've ever done, focus on an even pace and standing all the way up on every rep.

SUPINE (INVERTED) 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

--OR--

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

CUSTOMIZATIONS
Banded Strict Pull Ups
Bent Over Row

BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

CUSTOMIZATIONS
Go lighter
Floor Press

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
PULL UP WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Glory Days Option!

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

2 Bar/Ring Muscle Ups
8 Handstand Push Ups
12 Air Squats

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 12-16 Rounds

COACHES NOTES
Glory Days! Still looking for a round roughly every 90 seconds on this version. This should be doable even if you do quick singles on the muscle ups and 1-2 sets on the handstand push ups (maybe 3 sets in the later rounds). Remember that the pressing in the dip portion of the muscle up is going to have an effect on the handstand push ups. The air squats will feel like a minor inconvenience. But, they give you a nice break between those upper body movements. You probably don't need to do the fastest air squats you've ever done, focus on an even pace and standing all the way up on every rep.

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

HANDSTAND PUSH UP
Hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

CUSTOMIZATIONS
Pike Press from Box
Pike Ups

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

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.

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.

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.

210604_Demo.mp4

210604_Prog.mp4

210604_Cust.mp4

Reps vary for the different versions of the workout today!

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

PRE(best before main workout): POWER
  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, SPINE STRENGTHENING
POST: HIPS 2.0, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

35 Dumbbell Hop Overs / Double Unders
25 KB/DB Swings
15 Weighted Sit Ups

Suggested Weight
Men: 40-55# KB/DB - 20-40# Weighted Sit Up
Women: 25-35# KB/DB - 15-25# Weighted Sit Up

Extra Challenge
Men: Go Faster
Women: Go Faster

Score: Total Time

Goal: 9-14 Min

COACHES NOTES
Each round should take about 2 min! This may sound a little crazy but it should give you an indication of how you should customize. Choose a load on the swings you think you can go unbroken most if not all the way. Switch to eye level if you need to. If you are unable to do 35 unbroken double unders rather consistently, go with the hop overs. The 15 sit ups should be unbroken and take 40 seconds at the most, so choose your weight carefully or go with regular sit ups!

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 each time. If that's not happening, go with hop overs or one of the customizations below.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

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

CUSTOMIZATION
Eye Level Swing

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

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
PULL UP WARM UP
SNATCH WARM UP

WORKOUT

5 Rounds

35 Dumbbell Hop Overs / Double Unders
15 Hang Power Snatch
10 Toes to Bar / 15 Weighted Sit Ups

Suggested Weight
Men: 75# - 20-40# Weighted Sit Up
Women: 55# - 15-25# Weighted Sit Up

Extra Challenge
Men: Go Faster
Women: Go Faster

Score: Total Time

Goal: 9-14 Min

COACHES NOTES
Each round should take about 2 min! This may sound a little crazy but it should give you an indication of how you should customize. Choose a load on the power snatches you think you can go unbroken most if not all the way. If you are unable to do 35 unbroken double unders rather consistently, go with the hop overs. The toes to bar should take 30 seconds or less. If you go with weighted sit ups, they may take a bit longer but they should be unbroken so choose your weight carefully or go with regular sit ups!

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 each time. If that's not happening, go with hop overs or one of the customizations below.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

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

CUSTOMIZATIONS
Go lighter

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

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

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

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

--OR--

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

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
SANDBAG GENERAL WARM UP

WORKOUT

5 Rounds

35 Sandbag Hop Overs / Double Unders
15 Sandbag Hang to Overhead
15 Sandbag Supine Toe Touches

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

Extra Challenge
Men: Go Faster
Women: Go Faster

Score: Total Time

Goal: 9-14 Min

COACHES NOTES
Each round should take about 2 min! This may sound a little crazy but it should give you an indication of how you should customize. Choose a load on the hang to overhead you think you can go unbroken for at least the first 3 rounds. If you are unable to do 35 unbroken double unders rather consistently, go with the hop overs. The supine toe touches should take roughly 30 seconds, which means basically unbroken with whatever customization you choose.

SANDBAG HOP OVER
Stand next to the bag 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
Sandbag Shuffle

--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 each time. If that's not happening, go with hop overs or one of the customizations below.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

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

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

SANDBAG SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Sandbag Sit Up
Lying Leg Raises

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

KB Swing

If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

Weighted Crunch/Sit Up

Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

210605_Demo.mp4

210605_Prog.mp4

210605_Cust.mp4

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

PRE(best before main workout): OLY-POWER
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: SCIATICA/PIRIFORMIS, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

4 Rounds

18 Dumbbell Burpee + Box Step Ups
Run 400 Meters

Rest 1 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 4:00-5:30

COACHES NOTES
Those dumbbell burpee + box step ups are going to take a WHILE. Be sure to set your back before standing with the dumbbells by dropping your hips and lifting your chest. You should be able to complete one rep in 6-10 seconds - that'll put you completing the 18 reps in 2:00-3:00. Your legs are likely going to feel heavy after those step ups. Use the first 50-100m of the run to recover and then push the pace on the way back. Those 400m should only take up 2:30 at the very most so be sure to shorten the distance if it's taking any longer than that.

DB BURPEE + BOX STEP UP
Place the DBs on the ground near the box. With hands on the DBs, 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 inside the dumbbells and stand up.

Holding the DBs at your sides, step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto - or if you are uncomfortable stepping up right now - you can customize with burpee + lunge (alternate legs each rep). 1 rep = 1 burpee + 1 lunge.

CUSTOMIZATIONS
DB Burpee + Lunge
Unweighted Burpee + Box Step Up

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
FULL BODY DYNAMIC WARM UP
RUNNING WARM UP

WORKOUT

If you've got dumbbells - go with that option today. If not - here is a fun barbell option.

4 Rounds

18 Burpees
18 Barbell or Sandbag Step Ups
Run 400 Meters

Rest 1 Min Between Rounds

Suggested Weight
Men: Barbell: 75# / Sandbag 50-70#
Women: Barbell: 55# / Sandbag 25-45#

Score: Slowest Round ONLY

Goal: 4:00-5:30

COACHES NOTES
Choose a pace and/or customization for the burpees that allows you to get those 18 reps done in 1:00-1:30. Be smart when choosing the weight and height for the step ups. Those shouldn't take any longer than 1:00-1:30. Your legs are likely going to feel heavy after those step ups. Use the first 50-100m of the run to recover and then push the pace on the way back. Those 400m should only take up 2:30 at the very most so be sure to shorten the distance if it's taking any longer than that.

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

BACK RACK STEP UP
Start with the barbell (or sandbag) 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 18 you end up doing 9 per side.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

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

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

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

If you've got dumbbells - go with that option today. If not - here is a fun sandbag option.

4 Rounds

18 Dumbbell Burpee + Box Step Ups

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

Rest 1 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 4:00-5:30

COACHES NOTES
Those dumbbell burpee + box step ups are going to take a WHILE. Be sure to set your back before standing with the dumbbells by dropping your hips and lifting your chest. You should be able to complete one rep in 6-10 seconds - that'll put you completing the 18 reps in 2:00-3:00. Your legs are likely going to feel heavy after those step ups. Use the first 5-8 cals of the row/bike to recover and then push the pace to finish. Those calories should only take up 2:30 at the very most so be sure to decrease the number if it's taking any longer than that.

DB BURPEE + BOX STEP UP
Place the DBs on the ground near the box. With hands on the DBs, 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 inside the dumbbells and stand up.

Holding the DBs at your sides, step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto - or if you are uncomfortable stepping up right now - you can customize with burpee + lunge (alternate legs each rep). 1 rep = 1 burpee + 1 lunge.

CUSTOMIZATIONS
DB Burpee + Lunge
Unweighted Burpee + Box Step Up

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

CUSTOMIZATIONS
Reduce calories

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

In Teams of 2 Complete:

140 Dumbbell Burpee + Box Step Ups

One Person Works on the Burpee + Step Ups while the other Runs 400 Meters

Keep switching back and forth until you complete 140 TOTAL (Combined) Dumbbell Burpee Box Step Ups!

**Can also do this version with the row/bike options found in Program C

**There is NO REST in this option!

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

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

Score: Total Time

Goal: 18-25 Min

COACHES NOTES
In order for you and your partner to hit the goal, you'll need to knock out 5-8 DB burpee + box step ups each minute. Choose an appropriate dumbbell weight and box height so that you can keep up with that pace. Your legs are likely going to feel heavy after those step ups. Use the first 50-100m of the run to recover and then push the pace on the way back. Those 400m should only take up 2:30 at the very most so be sure to shorten the distance if it's taking any longer than that.

DB BURPEE + BOX STEP UP
Place the DBs on the ground near the box. With hands on the DBs, 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 inside the dumbbells and stand up.

Holding the DBs at your sides, step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto - or if you are uncomfortable stepping up right now - you can customize with burpee + lunge (alternate legs each rep). 1 rep = 1 burpee + 1 lunge.

CUSTOMIZATIONS
DB Burpee + Lunge
Unweighted Burpee + Box Step Up

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

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 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

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.