03 NYX Demos - Street Parking Vault 2021

03 NYX Programs - Street Parking Vault 2021

03 NYX Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 01/18/2021 in Round 1!

This is the workout of the day for Monday - but also the THIRD workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - July 22 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-GYMNASTICS
  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: GENTLE LOWER BODY RECOVERY, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

2021 VAULT: NYX

Every 2 Minutes for 20 Minutes:

Run 200 Meters
Max Reps Burpees

Extra Challenge Men/Women: Wear a weight vest

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

Score: Burpee Reps ONLY

Goal: 80-150 Burpees (8-15 Burpees per Round)

COACHES NOTES
Give yourself 10 seconds or so before the next 2-minute window starts to collect your breath and prepare to run again. We don’t recommend pushing the burpees till the last second until your last 1-2 rounds when you know the workout is almost over.

RUN
For the 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 - perform 1 minute of double/single unders, low step ups, hop overs or toe taps to a low target.

CUSTOMIZATION
Double Unders
Single Unders
Low Step Ups
Hop Overs
Toe Taps

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
Step In - Step Out
No Pushup Burpee
Elevated Burpee

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

2021 VAULT: ROW/BIKE NYX

Every 2 Min for 20 Min

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max Reps Burpees

Extra Challenge Men/Women: Wear a weight vest

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

Score: Burpee Reps ONLY

Goal: 80-150 Burpees (8-15 Burpees per Round)

COACHES NOTES
Give yourself 10 seconds or so before the next 2-minute window starts to collect your breath and prepare to row/bike again. We don’t recommend pushing the burpees till the last second until your last 1-2 rounds when you know the workout is almost over.

ROW/BIKE
For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

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
Step In - Step Out
No Pushup Burpee
Elevated 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.

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

210720_Demo.mp4

210720_Prog.mp4

210720_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
  SWAP(skip the main workout and do one of these instead): SANDBAG

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

---

PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

30 Double Unders / Hop Overs
15 Dumbbell Squats
15 Pull Ups
30 Double Unders / Hop Overs

Rest 1 Minute Between Rounds

Strict Pull Up Option: 8-10 Reps

Suggested Weight
Men: 40#
Women: 25#

Extra Challenge
Men: 50#+ / Increase Hop/DU Reps to 40
Women: 35#+ / Increase Hop/DU Reps to 40

Score: Slowest Round ONLY

Goal: 3:00-5:00

COACHES NOTES
Try to relax and breathe during the double unders/hop overs. This workout really comes down to the squats and pull ups so just find a smooth rhythm on the jumping bits. Choose a load on the squats that you can complete all 15 reps in 1-2 sets. For the pull ups, they should be done in 1-3 sets the whole way. Remember the score is the slowest round, so pick a pace that is sustainable across all 4 rounds.

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

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

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

CUSTOMIZATIONS
Goblet Squat
Air Squat

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

CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

30 Double Unders / Hop Overs
15 Back Squats
15 Pull Ups
30 Double Unders / Hop Overs

Rest 1 Minute Between Rounds

Strict Pull Up Option: 8-10 Reps

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

Extra Challenge
Men: 135-165# / Increase Hop/DU Reps to 40
Women: 85-115# / Increase Hop/DU Reps to 40

Score: Slowest Round ONLY

Goal: 3:00-5:00

COACHES NOTES
Try to relax and breathe during the double unders/hop overs. This workout really comes down to the squats and pull ups so just find a smooth rhythm on the jumping bits. Choose a load on the squats that you can complete all 15 reps in 1-2 sets. For the pull ups, they should be done in 1-3 sets the whole way. Remember the score is the slowest round, so pick a pace that is sustainable across all 4 rounds.

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

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

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

CUSTOMIZATIONS
Lighter Weight
Plate Hug Squat
Air Squat

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

CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups

PROGRAM C

PROGRAM C

WARM UP
JUMP ROPE WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

30 Double Unders / Hop Overs
15 Sandbag Back Squats
15 Pull Ups
30 Double Unders / Hop Overs

Rest 1 Minute Between Rounds

Strict Pull Up Option: 8-10 Reps

Suggested Weight
Men: 40-60#
Women: 25-45#

Extra Challenge
Men: Increase Hop/DU Reps to 40
Women: Increase Hop/DU Reps to 40

Score: Slowest Round ONLY

Goal: 3:00-5:00

COACHES NOTES
Try to relax and breathe during the double unders/hop overs. This workout really comes down to the squats and pull ups so just find a smooth rhythm on the jumping bits. Ideally, the squats can be completed in 1-2 sets each round. But, if you are working with a heavier bag, break the squats into three smaller sets and keep the breaks short. For the pull ups, they should be done in 1-3 sets the whole way. Remember the score is the slowest round, so pick a pace that is sustainable across all 4 rounds.

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

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

SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

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

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

CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups

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.

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.

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.

210721_Demo.mp4

210721_Prog.mp4

210721_Cust.mp4

Reps vary for this one! Read the full description!

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

PRE(best before main workout): SANDBAG
  POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: NECK & SHOULDER RELIEVER, SCIATICA/PIRIFORMIS

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Min 1: 8 Single Arm Dumbbell Shoulder Press (Right) + 8 Goblet Side Step Up (Right)

Min 2: 8 Single Arm Dumbbell Shoulder Press (Left) + 8 Goblet Side Step Up (Left)

Suggested Weight
Men: 40# / 20-24" Step Up
Women: 25# / 16-20" Step Up

Extra Challenge
Men: 50#
Women: 35#

Score: Not a big focus today - put number of minutes completed with all of the work.

Goal: Choose a weight that challenges you - gives you 15-20 seconds rest.

COACHES NOTES
Choose a load on the presses that you will be able to go unbroken pretty much the whole way on the presses. Remember that you will be doing a total of 64 of them on each arm and they will get very challenging as the workout progresses so it shouldn't feel super heavy right off the bat. On the other hand, if you are getting more than 20-25 seconds rest each minute, you are probably moving through the movements too fast. Slow down and focus on quality of your movement, try going a little heavier or take the step ups to 10 each time. Remember to avoid the bounce of the floor in the side step ups, it will be tempting to do that! Set yourself up so that you will be able to complete all of the work for all 16 minutes!

SINGLE ARM SHOULDER PRESS
Set up with one DB on the shoulder with the elbow high. Keep the rib cage down and belly tight. Press straight up until your elbow is locked out with bicep by the ear. Bring the dumbbell all the way down to the shoulder.

CUSTOMIZATION
Single DB held in both hands

GOBLET SIDE STEP UP
Hold a dumbbell or kettlebell to your chest in a goblet position. Keep your shoulders down and back, chest up, and belly tight. Standing next to your box, step laterally and plant your whole foot on the box. Drive through the heel and mid-foot to stand up all the way. Your lagging foot does not need to land on the box but your stepping leg should be fully extended. Lower with control. Your stepping foot can remain on the box for the duration of the reps but you should avoid rebounding or bouncing with the outside leg. Come to a complete stop at the bottom between each rep.

CUSTOMIZATIONS
Unweighted Side Step Up
Single Side Cossack Squat

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Min 1: 4 Barbell Shoulder Press + 8 Plate Hug Side Step Up (Right)

Min 2: 4 Barbell Shoulder Press + 8 Plate Hug Side Step Up (Left)

Suggested Weight
Men: 95# Press / 45# Plate / 20-24" Step Up
Women: 65# Press / 25# Plate / 16-20" Step Up

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

Score: Not a big focus today - put number of minutes completed with all of the work.

Goal: Choose a weight that challenges you - gives you 15-20 seconds rest.

COACHES NOTES
Choose a load on the presses that you will be able to go unbroken pretty much the whole way on the presses. Remember that you will be doing a total of 64 of them and they will get very challenging as the workout progresses so it shouldn't feel super heavy right off the bat. On the other hand, if you are getting more than 20-25 seconds rest each minute, you are probably moving through the movements too fast. Slow down and focus on quality of your movement, try going a little heavier or take the step ups to 10 each time. Remember to avoid the bounce of the floor in the side step ups, it will be tempting to do that! Set yourself up so that you will be able to complete all of the work for all 16 minutes!

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

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

CUSTOMIZATION
Go lighter

PLATE HUG SIDE STEP UP
Hold a plate to your chest. Keep your shoulders down and back, chest up, and belly tight. Standing next to your box, step laterally and plant your whole foot on the box. Drive through the heel and midfoot to stand up all the way. Your lagging foot does not need to land on the box but your stepping leg should be fully extended. Lower with control. Your stepping foot can remain on the box for the duration of the reps but you should avoid rebounding or bouncing with the outside leg. Come to a complete stop at the bottom between each rep.

CUSTOMIZATIONS
Unweighted Side Step Up
Single Side Cossack Squat w/Plate

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Min 1: 6 Sandbag Shoulder Press + 8 Sandbag Side Step Up (Right)

Min 2: 6 Sandbag Shoulder Press + 8 Sandbag Side Step Up (Left)

Suggested Weight
Men: 40-60#
Women: 25-45#

Score: Not a big focus today - put number of minutes completed with all of the work.

Goal: Choose a weight that challenges you - gives you 15-20 seconds rest.

COACHES NOTES
If you are getting more than 20-25 seconds rest each minute, you are probably moving through the movements too fast. Slow down and focus on quality of your movement, or take the step ups to 10 each time. Adjust the pressing reps up or down depending on the weight of your bag, so that you think you'll be able to go unbroken on the presses most if not all the way. The pressing should not feel heavy right off the bat. Remember to avoid the bounce of the floor in the side step ups, it will be tempting to do that! Set yourself up so that you will be able to complete all of the work for all 16 minutes!

SANDBAG SHOULDER PRESS
Stand up tall with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears. Lower with control back to the shoulders/biceps.

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Shoulder to Shoulder Press

SANDBAG SIDE STEP UP
Support the bag on your back rack, on the outside shoulder, or even in a bear hug. Keep your chest up, and belly tight. Standing next to your box, step laterally and plant your whole foot on the box. Drive through the heel and mid-foot to stand up all the way. Your lagging foot does not need to land on the box but your stepping leg should be fully extended. Lower with control. Your stepping foot can remain on the box for the duration of the reps but you should avoid rebounding or bouncing with the outside leg. Come to a complete stop at the bottom between each rep.

CUSTOMIZATIONS
Unweighted Side Step Up
Single Side Cossack Squat

MAMA MODIFICATIONS

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.

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

210722_Demo.mp4

210722_Prog.mp4

210722_Cust.mp4

Reps Vary Slightly for the different Programs 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): OLY
  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SPINE HEALTH WITH A TWIST, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

30 Dumbbell Deadlifts
Run 400 Meters
20 Toes to Bar / Supine Toe Touches

Rest 2 Minutes Between Rounds

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

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

Score: Slowest Round Only

Goal: 4:00-6:00

COACHES NOTES
Any time we have high rep deadlifts at moderate to light loads, it can be tempting to just forget about technique and plow through them. Don't do that! They should go pretty quick but make sure that you are moving well throughout. Keep your shoulders above your hips in the set up position. Know that the first 100m meters of the run might be a little rough after the deadlifts and that you will find your rhythm once you push through so don't panic. Break up the toes to bar into small, quick, and manageable sets. Think 4-7 reps at a time.

DUMBBELL DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

400M RUN
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

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!

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

20 Deadlifts
Run 400 Meters
20 Toes to Bar / Plate Supine Toe Touches

Rest 2 Minutes Between Rounds

** You could also use your sandbag and do 15-20 over the shoulders instead of the deadlifts in any version today!

Suggested Weight
Men: 135-165#
Women: 95-115#

Extra Challenge
Men: 185-225#
Women: 125-155#

Score: Slowest Round Only

Goal: 4:00-6:00

COACHES NOTES
Choose a weight on the deadlifts that you will eventually have to break up but don't go so heavy that you are taking a lot of long breaks. They should go pretty quick but make sure that you are moving well throughout. Keep your shoulders above your hips in the set up position. Know that the first 100m meters of the run might be a little rough after the deadlifts and that you will find your rhythm once you push through so don't panic. Break up the toes to bar into small, quick, and manageable sets. Think 4-7 reps at a time.

BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

CUSTOMIZATION
Lighter weight

400M RUN
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

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!

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

20 Deadlifts

Bike 30 Cal (M) / 22 Cal (W)
or
Row 36 Cal (M) / 26 Cal (W)

20 Toes to Bar / Supine Toe Touches

Rest 2 Minutes Between Rounds

** Can also do this version with dumbbells as seen in Program A

Suggested Weight
Men: 135-165#
Women: 95-115#

Extra Challenge
Men: 185-225#
Women: 125-155#

Score: Slowest Round Only

Goal: 4:00-6:00

COACHES NOTES
Choose a weight on the deadlifts that you will eventually have to break up but don't go so heavy that you are taking a lot of long breaks. They should go pretty quick but make sure that you are moving well throughout. Keep your shoulders above your hips in the set up position. Know that the first 20-30 seconds of the bike/row might be a little rough after the deadlifts and that you will find your rhythm once you push through so don't panic. Break up the toes to bar into small, quick, and manageable sets. Think 4-7 reps at a time.

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

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

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!

MAMA MODIFICATIONS

KB/DB Deadlift

If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it's not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

Run/Jog

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

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

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.

Sit Ups

Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

210723_Demo.mp4

210723_Prog.mp4

210723_Cust.mp4

Scores for Program A will appear way lower than B and C - due to the way the rounds work for both versions.

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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: COOL DOWN FLOW, GENTLE LOWER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

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

12 Wall Balls
6 Single Arm Devil Press Right
12 Wall Balls
6 Single Arm Devil Press Left

Suggested Weight
Men: 40# DB / 18-20# Ball
Women: 25# / 13-15# Ball

Extra Challenge
Men: Increase Reps to 16 Wall Balls and 8 Single Arm DP each time.
Women: Increase Reps to 16 Wall Balls and 8 Single Arm DP each time.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
We are looking at a round every 2-3 minutes in this version. Choose a weight (if possible) and target height on the wall balls that you think you can complete 12 reps in 1-2 sets the whole way. Make sure you are not holding your breath in the burpee portion of the single arm devil presses. Take the time to set up properly before the ground to over head portion.

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

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

No Balls - No Bells Version

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

12 Empty Barbell Thrusters
6 Plate Burpees

Suggested Weight
Men: 45# Bar / 35-45# Plate
Women: 35# / 25# Plate

Extra Challenge
Men: Increase Reps to 16 and 8
Women: Increase Reps to 16 and 8

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-10 Rounds

COACHES NOTES
Know that you can mix and match movements from other versions today. So you could do wall balls instead of thrusters for example. To hit the goal, we are shooting for a pace of roughly one round every 1:10-1:30. So, basically unbroken the whole way. If the empty bar is going to be too heavy for that, go with a plate thruster or single dumbbell. Pro tip for the plate burpees: Prop one side of your plate on another small plate or object about an inch high so you can easily grip the plate when it is time to take it overhead.

BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

CUSTOMIZATION
Plate Thruster
Single Dumbbell Thruster

PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

CUSTOMIZATIONS
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

12 Side to Side Sandbag Thrusters
6 Sandbag Burpee

Suggested Weight
Men: 40-60#
Women: 25-45#

Extra Challenge
Men: Increase Reps to 16 and 8
Women: Increase Reps to 16 and 8

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
Know that you can mix and match movements from other versions today. So you could do wall balls instead of thrusters for example. If you don't think that with the loading of your bag, you will be able to do 12 thrusters in 1-2 sets each time, reduce the reps to 8-10. Make sure you are not holding your breath in the sandbag burpees, especially when going to the floor or coming up off the floor.

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters

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

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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

MAMA MODIFICATIONS

Thruster/Wallball

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

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!

Burpee

Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

DB/Back/Front/Air Squat

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

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.

210724_Demo.mp4

210724_Prog.mp4

210724_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: MORNING COFFEE, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY SIMPLE WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

EMOM 10 Minutes:
(Every Minute on the Minute for 10 Minutes)

6 Dumbbell Power Clean
Max Reps Push Up + Pull Across

**Both on the same minute

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

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

Score: Push Up + Pull Across Reps ONLY

Goal: 60-90 Reps

COACHES NOTES
You're aiming to complete 6-9 push up + pull across each minute! Choose a weight on the power cleans that you can complete unbroken for the entire 10 minutes. That should give you a solid 45 seconds to work toward the rep-goal. Because there's no allotted rest between minutes, it might be a good idea to break with 10 or so seconds left in the minute to take some breaths and get ready for another set of power cleans. Be sure to keep your butt squeezed tight during the pull across so that your hips don't shoot up to the ceiling!!

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

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 B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

EMOM 10 Minutes:
(Every Minute on the Minute for 10 Minutes)

6 Power Clean
Max Reps Push Up + Pull Across

**Both on the same minute

Suggested Weight
Men: 95# / 40-50# DB
Women: 65# / 25-35# DB

Extra Challenge
Men: 115-135# / 40-50# DB
Women: 75-85# / 25-35# DB

Score: Push Up + Pull Across Reps ONLY

Goal: 60-90 Reps

COACHES NOTES
You're aiming to complete 6-9 push up + pull across each minute! Choose a weight on the power cleans that you can complete unbroken for the entire 10 minutes. That should give you a solid 45 seconds to work toward the rep-goal. Because there's no allotted rest between minutes, it might be a good idea to break with 10 or so seconds left in the minute to take some breaths and get ready for another set of power cleans. Be sure to keep your butt squeezed tight during the pull across so that your hips don't shoot up to the ceiling!!

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

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

EMOM 10 Minutes:
(Every Minute on the Minute for 10 Minutes)

6 Sandbag Power Clean
Max Reps Push Up + Lateral Drag

**Both on the same minute

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

Score: Push Up + Lateral Drag Reps ONLY

Goal: 50-80 Reps

COACHES NOTES
You're aiming to complete 5-8 push up + lateral drag each minute! Choose a weight on the power cleans that you can complete unbroken for the entire 10 minutes. That should give you a solid 45 seconds to work toward the rep-goal. Because there's no allotted rest between minutes, it might be a good idea to break with 10 or so seconds left in the minute to take some breaths and get ready for another set of power cleans. Be sure to keep your butt squeezed tight during the lateral drag so that your hips don't shoot up to the ceiling!!

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.

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)

TEAM VERSION

TEAM VERSION

WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

In Teams of 2 Complete:

160 Push Up + Pull Across Reps (combined)

Only one person works at a time.

Each time it's your turn you have 1 minute. Your partner rests while you work.

Both partners must do 4 Power Cleans at the top of each minute.

**Can also use dumbbells or sandbag for this version! If you guys are doing Push Up + Lateral Drag with the sandbag - drop the total reps to 140!!!

Suggested Weight
Men: 95# / 40-50# DB
Women: 65# / 25-35# DB

Extra Challenge
Men: 115-135# / 40-50# DB
Women: 75-85# / 25-35# DB

Score: Total Time

Goal: 16-20 Min

COACHES NOTES
The way this one works is when the clock starts, BOTH partners will do 4 power cleans. Then only ONE will spend the rest of the minute doing push up + pull across while the other partner rests. At 1:00, BOTH partners will do 4 power cleans then the OTHER partner will spend the remainder of the minute doing push up + pull across. Continue alternating back and forth each minute until 160 reps are completed!

You're shooting for [8-10] reps per minute! Be sure to choose a variation of the push up + pull across that allows you to hit that rep target. Choose a weight on the power cleans that you can do unbroken for the entire workout (keep in mind you'll be doing them following a set of push up + pull across!)

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

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

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.

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.