24 - Heracles Demo

24 - Heracles Programs

24 - Heracles Customizations

This workout was last programmed on 04/08/2019!

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTY-FOURTH 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 17 to receive credit towards the Vault!

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

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERACLES

4 Rounds

Run 200 Meters
6 Manmakers
Run 200 Meters
12 Devil Press

*Can also use the sandbag for this version!

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

Extra Challenge Men/Women: Go Faster

Score: Total Time

Goal: 16-24 Min

COACHES NOTES
Be careful not to peacock this one, guys! Don't rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You're shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you're working with 1-2 minutes for the Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!

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

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

MANMAKER
You will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster
Single DB Man Maker

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells 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 biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
Step Burpee
No Push Up Burpee

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL HERACLES

4 Rounds

Run 200 Meters
6 Barbell ManMakers
Run 200 Meters
12 Devil Press/Plate Burpees

Suggested Weight
Men: 75# Bar / 40# DBs or 45# Plate
Women: 55# Bar / 25# DBs or 25# Plate

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

Score: Total Time

Goal: 16-24 Min

COACHES NOTES
Be careful not to peacock this one, guys! Don't rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You're shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you're working with 1-2 minutes for the Barbell Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press/Plate Burpees, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!

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

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

BARBELL MANMAKER
1 rep = Deadlift + Bent Over Row + Hang Squat Clean + Thruster

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

CUSTOMIZATIONS
Deadlift + Bent Over Row + Hang Power Clean + Thruster

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells 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 biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
Step Burpee
No Push Up Burpee

- OR -

PLATE BURPEE
Perform a burpee with your hands on a plate (touch your chest to the plate at the bottom). When you stand up from the burpee you bring the plate with you. Make sure you lift your chest, keep your back flat, and drive through your heels. Bring it to the chest. Step up onto the box. Stand all of the way up on your box/bench. Step off. Plate back to the ground - new burpee.

CUSTOMIZATIONS
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: ROW/BIKE HERACLES

4 Rounds

250m Row or 15/11 Cal Bike
6 Manmakers
250m Row or 15/11 Cal Bike
12 Devil Press

*Can do this version with barbell, dumbbell, or sandbag!

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

Extra Challenge Men/Women: Go Faster

Score: Total Time

Goal: 16-24 Min

COACHES NOTES
Be careful not to peacock this one, guys! Don't rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You're shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you're working with 1-2 minutes for the Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!

ROW/BIKE
You're working with a minute or less. Reduce the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Reduce calories

MANMAKER
You will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are
bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells 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 biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
Step Burpee
No Push Up Burpee

MAMA MODIFICATIONS

Run/Jog

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

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

Manmakers

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 in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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!

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.

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

210615_Demo.mp4

210615_Prog.mp4

210615_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

20 Box Jump Overs
20 Weighted Step Ups

Rest 1 minute between rounds

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

Extra Challenge Men/Women:
30 Box Jumps
30 Weighted Step Ups

Score: Total Time

Goal: 14-20 Minutes

COACHES NOTES
The idea behind this workout is to perform a movement that involves explosive power then a movement that requires strength and muscle endurance. So we'd love for you to jump on or over something rather than step up for the box jump overs. Of course, you can do unweighted step ups if jumping is out of the question. Pick a jumping height that you can keep moving through all 20 reps without having to take a long break. Choose a weight on the step ups that you think you can go unbroken for at least the first few rounds.

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
Fast Up Air Squats
Eye Level KB/DB Swing

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
BOX JUMP WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

20 Box Jumps Overs
20 Back Rack Step Ups

Rest 1 minute between rounds

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

Extra Challenge Men/Women:
30 Box Jumps
30 Weighted Step Ups

Score: Total Time

Goal: 14-20 Minutes

COACHES NOTES
The idea behind this workout is to perform a movement that involves explosive power then a movement that requires strength and muscle endurance. So we'd love for you to jump on or over something rather than step up for the box jump overs. Of course, you can do unweighted step ups if jumping is out of the question. Pick a jumping height that you can keep moving through all 20 reps without having to take a long break. Choose a weight on the step ups that you think you can go unbroken for at least the first few rounds.

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
Fast Up Air Squats
Eye Level KB/DB Swing

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
BOX JUMP WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

5 Rounds

20 Box Jumps Overs
20 Sandbag Back Rack Step Ups

Rest 1 minute between rounds

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

Extra Challenge Men/Women:
30 Box Jumps
30 Weighted Step Ups

Score: Total Time

Goal: 14-20 Minutes

COACHES NOTES
The idea behind this workout is to perform a movement that involves explosive power then a movement that requires strength and muscle endurance. So we'd love for you to jump on or over something rather than step up for the box jump overs. Of course, you can do unweighted step ups if jumping is out of the question. Pick a jumping height that you can keep moving through all 20 reps without having to take a long break. If you are workout with a heavier bag, adjust the reps on the step ups that you can complete unbroken for the first few rounds and in about a minute.

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
Fast Up Air Squats
Eye Level KB/DB Swing

BACK RACK SANDBAG STEP UP
Start with the bag on your back. You could also support the bag on one shoulder and just switch at the halfway point. 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

MAMA MODIFICATIONS

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.

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

210616_Demo.mp4

210616_Prog.mp4

210616_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): POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Sets of

3 Rounds
12 DB Hang Power Cleans
8 DB Push Press / Push Jerk
6 Toes to Bar / V-Ups

Rest 2 minutes between SETS

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

Extra Challenge
Men: 50# DBs / Increase Reps to 10 Push Press / 8 Toes to Bar
Women: 35# DBs / Increase Reps to 10 Push Press / 8 Toes to Bar

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
To clarify, you'll do 3 rounds, rest 2 minutes, 3 rounds, rest 2 minutes, then another 3 rounds. Each set of 3 rounds should take 3:00-4:30, and the slowest set is your score. This means, each round should take 1:00-1:30. Your grip may become a factor if you choose to do toes to bar. Two minutes is a good amount of recovery time so today would be a good day to send it if you choose. Pick a weight that you can complete the shoulder to overhead movement unbroken and the hang power cleans in 1-2 sets the whole way. You can break up the toes to bar into smaller sets of 2-3 reps at a time, but keep the breaks short!

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
Eye Level Swings
Box Jumps

PUSH PRESS / PUSH JERK
You have the option of push press or push jerks. Set up for the push press with the dumbbells 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 DBs pop up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.

CUSTOMIZATION
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--

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

PROGRAM B

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP
PULL UP WARM UP

WORKOUT

3 Sets of

3 Rounds
12 Barbell Hang Power Cleans
8 Barbell Push Press / Push Jerk
6 Toes to Bar / V-Ups

Rest 2 minutes between SETS

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

Extra Challenge:
Men: 115#+ Bar / Increase Reps to 10 Push Press / 8 Toes to Bar
Women: 75#+ Bar / Increase Reps to 10 Push Press / 8 Toes to Bar

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
To clarify, you'll do 3 rounds, rest 2 minutes, 3 rounds, rest 2 minutes, then another 3 rounds. Each set of 3 rounds should take 3:00-4:30, and the slowest set is your score. This means, each round should take 1:00-1:30. Your grip may become a factor if you choose to do toes to bar. Two minutes is a good amount of recovery time so today would be a good day to send it if you choose. Pick a weight that you can complete the shoulder to overhead movement unbroken and the hang power cleans in 1-2 sets the whole way. You can break up the toes to bar into smaller sets of 2-3 reps at a time, but keep the breaks short!

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
Eye Level Swing
Box Jumps

PUSH PRESS / PUSH JERK
You have the option push press or push jerks, Set up for the push press 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.

You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

CUSTOMIZATION
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--

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

3 Sets of

3 Rounds
12 Sandbag Hang Power Cleans
8 Sandbag Push Press
6 Toes to Bar / V-Ups

Rest 2 minutes between SETS

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

Extra Challenge:
Men: Increase Reps to 10 Push Press / 8 Toes to Bar
Women: Increase Reps to 10 Push Press / 8 Toes to Bar

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
To clarify, you'll do 3 rounds, rest 2 minutes, 3 rounds, rest 2 minutes, then another 3 rounds. Each set of 3 rounds should take 3:00-4:30, and the slowest set is your score. This means, each round should take 1:00-1:30. Two minutes is a good amount of recovery time so today would be a good day to send it if you choose. Ideally, you are able to complete the push presses unbroken and the hang power cleans in 1-2 sets the whole way. Adjust the reps if you are working with a heavier bag and think it will be really broken up. You can break up the toes to bar into smaller sets of 2-3 reps at a time, but keep the breaks short!

SANDBAG HANG POWER CLEAN
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.

Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

CUSTOMIZATIONS
Hang to High Pull

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--

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

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.

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.

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.

Lying Leg Lifts

You can always scale 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.

210617_Demo.mp4

210617_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
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, STRESS RELIEF

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Every OTHER Minute on the Minute for 16 Minutes (8 Rounds)

100m Farmer Carry*
Max Air Squats

*You could also do an overhead plate carry or sandbag suitcase carry since there is no program B or C today!

Suggested Weight:
Men: 40-55# DBs/KBs
Women: 25-45# DBs/KBs

Extra Challenge: Wear a weighted vest if you can still hit the goal!

Score: Total Air Squats

Goal: 160-240

COACHES NOTES
This one is pretty straight forward. Set yourself up so that you'll have about :50-1:00 for air squats each time. The goal would be to get 20-30 squats in each round. Great opportunity to wear a weighted vest today if you are looking for an extra challenge. You may be able to jam out a bunch of reps in the first few rounds but this will drop off in the later rounds for sure. Make a plan going into the workout to hit a certain number of reps at a time. Maybe it's 15 squats, short break, then 10-15 more.

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

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups
Overhead Plate Carry
Sandbag Suitcase Carry

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

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.

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.

210618_Demo.mp4

210618_Prog.mp4

210618_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): BUTTS & GUTS
  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: CALVES/ANKLES, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible)

30 Double Unders / DB Hop Overs
12 Weighted Sit Ups
8 Push Up + Pull Across

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

Extra Challenge Men/Women: Increase reps to 40/16/12 if you can stay within goal range.

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
Choose a pace that you can maintain 1:30-2:00 per round for at least the first 3-4 rounds. The double unders should take 30 seconds or less. Go with hop overs if 30 double unders are going to be really stop and start. You can use a different weight for the sit ups and push up + pull across if you need to. The weighted sit ups should be performed in 1-2 sets the whole way. Same with the push up + pull across, choose a variation that allows you to get at least 3-5 reps at a time without coming down. Make sure you are keeping your hips in line with the shoulders on the pull across, no piking your butt up in the air!

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 :30 or less each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

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, deadbugs or check out the mama mods on Members-Only for more options!

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible)

30 Double Unders / Sandbag Hop Overs
12 Sandbag Sit Ups
8 Push Up + Lateral Drag

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

Extra Challenge Men/Women: Increase reps to 40/16/12 if you can stay within goal range.

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
Choose a pace that you can maintain 1:30-2:00 per round for at least the first 3-4 rounds. The double unders should take 30 seconds or less. Go with hop overs if 30 double unders are going to be really stop and start, or if you just prefer to do hop overs today. You can use a different weight for the sit ups and push up + pull across if you need to. The sandbag sit ups should be performed in 1-2 sets the whole way. You could use a dumbbell or plate for the sit ups if the bag is feeling a bit heavy. For the push up + lateral drag, choose a variation that allows you to get at least 3-5 reps at a time without coming down. Make sure you are keeping your hips in line with the shoulders on the drag, no piking your butt up in the air!

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 :30 or less each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

SANDBAG SIT UP
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

CUSTOMIZATION
Weighted sit up with DB or plate
Unweighted Sit Up

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)

MAMA MODIFICATIONS

Double/Single Unders

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

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!

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.

210619_Demo.mp4

210619_Prog.mp4

210619_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: SI JOINT RELEASE, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds
(Both movements to be performed unbroken!)

20 Dumbbell 1/2 Up 1/2 Shoulder Lunges Right Arm Up
30 Dumbbell Deadlifts
20 Dumbbell 1/2 Up 1/2 Shoulder Lunges Left Arm Up

Rest 1 minute between rounds

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

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

Score: Slowest Round Only

Goal: 2:00-3:30

COACHES NOTES
Alright guys! We are challenging you to do each movement UNBROKEN! That means once you start the set of 20 lunges, you don't put the dumbbells down (or lower them from their 1/2 up 1/2 shoulder position) until you've completed the 20 reps. Same goes for the 30 deadlifts. You don't need to sprint through them and it's OK if you rest briefly during the set - you just can't set the weights down until you're done. Choose a weight or variation of the lunges that allows you to get those done in 0:30-1:00. The deadlifts should take no longer than 1:00-1:30. You may use different weights for those two movements if it makes sense!

1/2 UP 1/2 SHOULDER LUNGES
These are performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Make sure that you take a long enough step each time so that the front heel can stay down while the back knee gently touches the ground. Focus on keeping the chest up, belly tight, and don't allow the front knee to cave in. Stand all the way up between lunges and alternate your stepping foot each time. For 20 lunges, it would be 10 per leg.

For the first set of 20 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.

For the second set of 20 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunges
Shoulder Racked 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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds
(Both movements to be performed unbroken!)

20 Overhead Plate Lunges
30 Deadlifts
20 Overhead Plate Lunges

Rest 1 minute between rounds

Suggested Weight:
Men: 45# Plate / 115-135# Bar
Women: 25# Plate / 75-95# Bar

Extra Challenge:
Men: 155#+
Women: 105#+

Score: Slowest Round Only

Goal: 2:00-3:30

COACHES NOTES
Alright guys! We are challenging you to do each movement UNBROKEN! That means once you start the set of 20 lunges, you don't lower the plate until you've completed the 20 reps. Same goes for the barbell with the 30 deadlifts. You don't need to sprint through them and it's OK if you rest briefly during the set - you just can't set the weight down until you're done. Choose a weight or variation of the lunges that allows you to get those done in 0:30-1:00. The deadlifts should take no longer than 1:00-1:30. You may use different weights for those two movements if it makes sense!

OVERHEAD PLATE LUNGE
Get the plate over the top of your head and fight the urge to overextend the back. Keep the belly tight. Lock the elbows and press up with the shoulders and the traps!

Lunge steps may be stationary (alternating). Reverse stationary (alternating). Or walking. Up to you.

Make sure the trailing knee touches but GENTLY and doesn't slam into the ground! Drive off of the front foot to come to standing. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

CUSTOMIZATIONS
Plate Hug Lunges
Plate Hug 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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Rounds
(Both movements to be performed unbroken!)

20 Sandbag Overhead Lunges
30 No Handle / Outer Handle Sandbag Deadlifts or Sandbag High Pull
20 Sandbag Overhead Lunges

Rest 1 minute between rounds

*Go with D Ball Deadlifts if you have one! (Adjust reps if you need to)

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

Score: Slowest Round Only

Goal: 2:00-3:30

COACHES NOTES
Alright guys! We are challenging you to do each movement UNBROKEN! That means once you start the set of 20 lunges, you don't lower the sandbag until you've completed the 20 reps. Same goes for the 30 deadlifts. You don't need to sprint through them and it's OK if you rest briefly during the set - you just can't set the weight down until you're done. Each set of lunges shouldn't take longer than a minute so adjust reps if you need to. You're working with 1:00-1:30 on the deadlifts / sumo deadlift high pulls. If you go with deadlifts and you're struggling to finish 30 reps in that timeframe, you can customize by grabbing the top handles which will make the range of motion shorter and allow you to get those reps done quicker.

SANDBAG OVERHEAD LUNGE
Hold the bag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

CUSTOMIZATIONS
Bear Hug Lunge
Bear Hug Step Up

SANDBAG DEADLIFT - NO HANDLE / OUTER HANDLES
Start with the bag 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! Grab the bottom of the bag or the outside handles (not the top handles).

To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.

To lower - reach the butt back and slide sandbag down the leg. 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 sandbag back to the starting position under control.

CUSTOMIZATIONS
Adjust reps to fit within the goal range

- OR -

SANDBAG HIGH PULL
Set up with a shoulder width stance or slightly wider, hands on the narrow handle or overhand handles.

Sandbag will start on the ground . Your heels should be down, knees out, chest over the sandbag, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.

To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Teams of 2

Each partner completes 6 rounds

10 Dumbbell 1/2 Up 1/2 Shoulder Lunges Right Arm Up
15 Dumbbell Deadlifts
10 Dumbbell 1/2 Up 1/2 Shoulder Lunges Left Arm Up

One person works at a time, switching off after every round. The entire round must be performed unbroken, going from the lunges right into the deadlifts, right into the lunges without putting the DBs down.

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

Extra Challenge:
Men: 50# DBs and/or 8 rounds each
Women: 35# DBs and/or 8 rounds each

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Alright guys! For this team version, you and your partner are going to alternate full rounds and there's a catch! We're challenging you to do the ENTIRE ROUND unbroken. That means once you start the set of 10 lunges, you don't put the dumbbells down until you've completed the 15 deadlifts and second set of 10 lunges. You don't need to sprint through the movements and it's OK if you rest briefly during each set - you just can't set the weights down until you're done with your round. Choose a weight or variation of the lunges that allows you to get those done in 15-30 seconds. The deadlifts should take no longer than 0:30-1:00. You may use different weights for those two movements if it makes sense!

1/2 UP 1/2 SHOULDER LUNGES
These are performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Make sure that you take a long enough step each time so that the front heel can stay down while the back knee gently touches the ground. Focus on keeping the chest up, belly tight, and don't allow the front knee to cave in. Stand all the way up between lunges and alternate your stepping foot each time. For 20 lunges, it would be 10 per leg.

For the first set of 20 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.

For the second set of 20 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunges
Shoulder Racked 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

MAMA MODIFICATIONS

Lunge

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

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

KB/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.