07 IRIS Demo - Street Parking Vault 2021

07 IRIS Programs - Street Parking Vault 2021

07 IRIS Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 02/15/2021 in Round 1!

This is the workout of the day for Monday - but also the SEVENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - August 19 to receive credit towards the Vault!

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

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

PRE(best before main workout): OLY-POWER
  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: MORNING COFFEE, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, SPINE HEALTH WITH A TWIST

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL IRIS

Every 4 Minutes for 6 Rounds
(24 Minutes Total)

100 Meter Farmer Carry
10 DB Step Up Over
200 Meter Run

Rest remainder of 4 minutes each time

Suggested Weight
Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs

Idea Box Height:
Men: 22-24"
Women: 18-20"

Extra Challenge Men/Women: Every 3 Min for 8 Rounds

Score: Slowest Round ONLY

Goal: 2:30-3:30

COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your grip for as long as possible, especially because the step up over will be demanding on the grip, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the dumbbells down on top of the box, shake it out, then get back to it.

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

For 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 (2 Plates)

DB STEP UP OVER
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

CUSTOMIZATIONS
Farmer Carry Lunges
Unweighted Step Up Overs

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, mountain climbers or toe taps to a low target.

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

2021 VAULT: PLATE/SANDBAG IRIS

Every 4 Minutes for 6 Rounds
(24 Min Total)

100 Meter Plate/Sandbag Hug Carry
10 Plate Hug or Sandbag Step Up Overs
200 Meter Run

Rest remainder of 4 min each time

Suggested Weight
Men: 45# Plate / 50-70# Sandbag
Women: 25-35# Plate / 25-45# Sandbag

Idea Box Height:
Men: 22-24"
Women: 18-20"

Extra Challenge Men/Women: Every 3 Min for 8 Rounds

Score: Slowest Round ONLY

Goal: 2:30-3:31

COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your core stamina for as long as possible, especially because the step up over will be demanding on the core, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the object (plate or sandbag) down on top of the box, shake it out, then get back to it.

PLATE/SANDBAG HUG CARRY
Hold the plate or sandbag against your chest with your arms wrapped around. Keep your belly tight as you walk. Avoid leaning back, stand up tall. We recommend a Gable grip. Cup your hands like you are making two letter 'C's and hold them together. Draw your elbows back alongside your ribcage to keep the bag close to your body. Or grip your wrist with the opposite hand.

CUSTOMIZATIONS
1 Minute Object Hug March
1 Minute of Low Object Hug Step Ups (2 Stacked Plates)

PLATE HUG/SANDBAG STEP UP OVER
You can hug a plate at your chest - OR - hold a sandbag on one shoulder or aross your back. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

CUSTOMIZATIONS
Object Hug Lunges
Unweighted Step Up Overs

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, mountain climbers or toe taps to a low target.

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

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: ROW/BIKE IRIS

Every 4 Minutes for 6 Rounds
(24 Minutes Total)

100 Meter Farmer Carry
10 DB Step Up Over
250 Meter Row
or
15 Cal Bike Men / 11 Cal Bike Women

Rest remainder of 4 minutes each time

Suggested Weight
Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs

Idea Box Height:
Men: 22-24"
Women: 18-20"

Extra Challenge Men/Women: Every 3 Min for 8 Rounds

Score: Slowest Round ONLY

Goal: 2:30-3:30

COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your grip for as long as possible, especially because the step up over will be demanding on the grip, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the dumbbells down on top of the box, shake it out, then get back to it. If you choose the rowing option, keep a loose grip on the handle and concentrate on driving through the legs for each stroke - again, to preserve your grip.

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

For 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 (2 Plates)

DB STEP UP OVER
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

CUSTOMIZATIONS
Farmer Carry Lunges
Unweighted Step Up Overs

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

CUSTOMIZATIONS
Shorten distance
Decrease calories

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 Step Ups

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

Run/Jog

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

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

Mountain Climbers

If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps

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.

210817_Demo.mp4

210817_Prog.mp4

210817_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
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, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

20 Alternating Single Arm Dumbbell Snatch
15 Dumbbell Thrusters

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

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

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
This workout is rude. Each round should take 2-3 minutes. Choose a weight that you can complete the snatches and thrusters each in 1-2 sets for at least the first few rounds, if not the whole way through. If you need to break it up more in the later rounds, you can still hit the goal but just remember we want you to be moving and not taking long breaks. Keep your belly tight and chest up in both movements to avoid lighting up your lower back.

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

CUSTOMIZATION
Single Dumbbell Thruster

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

5 Rounds

15 Power Snatch
15 Thrusters

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
This workout is rude. Each round should take 2-3 minutes. Choose a weight that you can complete the snatches and thrusters each in 1-2 sets for at least the first few rounds, if not the whole way through. If you need to break it up more in the later rounds, you can still hit the goal but just remember we want you to be moving and not taking long breaks. Keep your belly tight and chest up in both movements to avoid lighting up your lower back.

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

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

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Rounds

18 Sandbag Ground to Overhead
18 Sandbag Thrusters

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

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
This workout is rude. Each round should take 2-3 minutes. The ground to overheads and thrusters should each be completed in 1-2 sets for at least the first few rounds, if not the whole way through. If you need to break it up more in the later rounds, you can still hit the goal but just remember we want you to be moving and not taking long breaks. Keep your belly tight and chest up in both movements to avoid lighting up your lower back. If you are working with a heavier bag and only able to do a few reps at a time, consider reducing the overall reps to around 15 each round for one or both movements.

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

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag High Pulls

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters

MAMA MODIFICATIONS

DB Snatch

You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

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

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.

DB/Back/Front/Air Squat

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

Overhead Press

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

210818_Demo.mp4

210818_Prog.mp4

210818_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

30 Double Unders / Hop Overs
10 Bar Facing Burpees
30 Double Unders / Hop Overs
10 Burpee Pull Ups

Rest 1 Minute Between Rounds

Extra Challenge
Men: 40 Double Unders / Hop Overs + Increase Reps of Both Burpees to 12 Per Round
Women: 40 Double Unders / Hop Overs + Increase Reps of Both Burpees to 12 Per Round

Score: Slowest Round ONLY!

Goal: 3:00-4:30

COACHES NOTES
This one is going to really add up as you get into rounds 3 and 4. Remember, your score is your slowest round only so focus on consistency across all 4. The double unders or hop overs should be quick. Choose an option that you won't have to break up more than once each time. For the burpees and burpee pull ups, a steady pace is the way to go. Pay attention to where you need to place your hands in relation to the respective bars to create an efficient movement to the floor and then up. Then, be consistent with that hand placement for every rep.

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 FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

CUSTOMIZATIONS
DB Facing Burpees
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
10 Burpees + 10 Inverted/Ring/TRX rows.

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

Bike / Row Option for today for fun!

4 Rounds

Bike 7 Cal (M) / 5 Cal (W)
or
Row 9 Cal (M) / 6 Cal (W)

10 Bar Facing Burpees

Bike 7 Cal (M) / 5 Cal (W)
or
Row 9 Cal (M) / 6 Cal (W)

10 Burpee Pull Ups

Rest 1 Minute Between Rounds

Extra Challenge
Men: Increase calories by 2 per set + Increase reps of burpees for both to 12.
Women: Increase calories by 2 per set + Increase reps of burpees for both to 12.

Score: Slowest Round ONLY!

Goal: 3:00-4:30

COACHES NOTES
This one is going to really add up as you get into rounds 3 and 4. Remember, your score is your slowest round only so focus on consistency across all 4. The bike/row should be quick. Choose a calorie target that you can hit in :30-:45 each time. For the burpees and burpee pull ups, a steady pace is the way to go. Pay attention to where you need to place your hands in relation to the respective bars to create an efficient movement to the floor and then up. Then, be consistent with that hand placement for every rep.

ROW/BIKE
You're working with about 30 seconds. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

CUSTOMIZATIONS
DB Facing Burpees
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
10 Burpees + 10 Inverted/Ring/TRX rows.

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.

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

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.

210819_Demo.mp4

210819_Prog.mp4

210819_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, GENTLE UPPER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

As Far as Possible in 10 Minutes

2 DB Bent Over Rows
2 DB Push Press
2 DB Front Rack Lunges
4 DB Bent Over Rows
4 DB Push Press
4 DB Front Rack Lunges

Keep adding 2 reps per movement and get as far as possible in 10 minutes.

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

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

Score: Total REPS Completed (Get out your calculator)

Goal: 100-150 Reps

COACHES NOTES
To hit the goal, this means finishing over the round of 10 but not quite through the round of 14s. So, if after the round of 4s you are over 2 minutes, customize something. This is a fairly short one today, so we want you moving constantly and keeping breaks to a minimum. That being said, don't explode out of the gate or you will pay for it around the 6 minute mark. Choose a weight that you think you can go unbroken on all the movements most if not all the way.

BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
Upright Row

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

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

CUSTOMIZATIONS
Lighter weight

DUMBBELL FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

As Far as Possible in 10 Minutes

2 Bent Over Rows
2 Push Press
2 Front Rack Lunges
4 Bent Over Rows
4 Push Press
4 Front Rack Lunges

Keep adding 2 reps per movement and get as far as possible in 10 minutes.

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total REPS Completed (Get out your calculator)

Goal: 100-150 Reps

COACHES NOTES
To hit the goal, this means finishing over the round of 10 but not quite through the round of 14s. So, if after the round of 4s you are over 2 minutes, customize something. This is a fairly short one today, so we want you moving constantly and keeping breaks to a minimum. That being said, don't explode out of the gate or you will pay for it around the 6 minute mark. Choose a weight that you think you can go unbroken on all the movements most if not all the way.

BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

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

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

CUSTOMIZATIONS
Lighter weight

BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

CUSTOMIZATIONS
Go lighter
Plate to Chest Lunges
Front Rack Step Ups

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

As Far as Possible in 10 Minutes

2 Sandbag Bent Over Rows
2 Sandbag Push Press
2 Sandbag Front Rack Lunges
4 Sandbag Bent Over Rows
4 Sandbag Push Press
4 Sandbag Front Rack Lunges

Keep adding 2 reps per movement and get as far as possible in 10 minutes.

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

Score: Total REPS Completed (Get out your calculator)

Goal: 100-150 Reps

COACHES NOTES
To hit the goal, this means finishing over the round of 10 but not quite through the round of 14s. So, if after the round of 4s you are over 2 minutes, customize something. This is a fairly short one today, so we want you moving constantly and keeping breaks to a minimum. That being said, don't explode out of the gate or you will pay for it around the 6 minute mark.

SANDBAG BENT OVER ROW
Deadlift the sandbag to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the sandbag to just below the chest. Keep the belly tight. Bring the sandbag back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Dumbbell Bent Over Row

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

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

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

SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

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

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.

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.

210820_Demo.mp4

210820_Prog.mp4

210820_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: CALVES/ANKLES, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

25 Toes to Bar
Run 400 Meters
20 Toes to Bar
Run 400 Meters
15 Toes to Bar
Run 400 Meters
10 Toes to Bar
Run 400 Meters

**If doing V-UPs or Supine Toe Touches do Extra Challenge Reps

Extra Challenge
Men: Increase reps to 30-25-20-15
Women: Increase reps to 30-25-20-15

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Break up the toes to bar early! Think of fast sets of 4-7 reps. If the first 25 reps take between 1:30 and 3:00 you should be on track to hit the goal. Any longer and you'll want to customize something. Push the pace on the runs. You will get more 'recovery' time between runs in the first couple intervals with only about 30 seconds between the last two. So, dig deep in the final 400!!

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
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches

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

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, or toe taps to a low target.

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

25 Toes to Bar

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

20 Toes to Bar

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

15 Toes to Bar

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

10 Toes to Bar

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

Extra Challenge
Men: Increase reps to 30-25-20-15
Women: Increase reps to 30-25-20-15

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Break up the toes to bar early! Think of fast sets of 4-7 reps. If the first 25 reps take between 1:30 and 3:00 you should be on track to hit the goal. Any longer and you'll want to customize something. Push the pace on the bike/row. You will get more 'recovery' time in the first couple intervals with only about 30 seconds between the last two. So, dig deep on those final 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
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches

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

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

Lying Leg Lifts

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

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.

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.

210821_Demo.mp4

210821_Prog.mp4

210821_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): GYMNASTICS
  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW, SI JOINT RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
DUMBBELL SQUAT CLEAN WARM UP
SQUAT WARM UP

WORKOUT

4 Rounds

20 Unbroken Dumbbell Power Cleans
30 Unbroken Dumbbell Squats

Sets MUST be unbroken

If you break - you must immediately run 100 meters

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

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

Score: Total Time

Goal: 9-14 Minutes

COACHES NOTES
Alright, guys. The main focus for this workout is completing the movement sets unbroken. That means you'll need to choose your weight wisely. It also means that you should rest as long as needed between movements and rounds to go unbroken. If you do happen to break, you run 100 meters DURING the workout - not after. So any running you do is included in your total time. When you get back from the run, you do not need to start the set over - just finish from where you left off. If running is not an option for whatever reason, swap it for 30 seconds of bike, row, taps, single unders, or hop overs in place. You CAN break after the power cleans and before the squats WITHOUT a penalty run!!!

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

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

CUSTOMIZATION
Go Lighter
Hang Power Clean

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

CUSTOMIZATIONS
Goblet Squat
Air Squat

PROGRAM B

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
SQUAT WARM UP

WORKOUT

4 Rounds

20 Unbroken Power Cleans
30 Unbroken Back Squats

Sets MUST be unbroken

If you break - you must immediately run 100 meters

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

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

Score: Total Time

Goal: 9-14 Minutes

COACHES NOTES
Alright, guys. The main focus for this workout is completing the movement sets unbroken. That means you'll need to choose your weight wisely. It also means that you should rest as long as needed between movements and rounds to go unbroken. If you do happen to break, you run 100 meters DURING the workout - not after. So any running you do is included in your total time. When you get back from the run, you do not need to start the set over - just finish from where you left off. If running is not an option for whatever reason, swap it for 30 seconds of bike, row, taps, single unders, or hop overs in place.You CAN break after the power cleans and before the squats WITHOUT a penalty run!!!

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean

BARBELL 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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Rounds

20 Unbroken Sandbag Power Cleans
30 Unbroken Sandbag Back Squats

Sets MUST be unbroken

If you break - you must immediately run 100 meters

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

Extra Challenge Men/Women: Increase Reps to 30 - 40

Score: Total Time

Goal: 9-14 Minutes

COACHES NOTES
Alright, guys. The main focus for this workout is completing the movement sets unbroken. That means you'll need to choose your weight wisely. It also means that you should rest as long as needed between movements and rounds to go unbroken. If you do happen to break, you run 100 meters DURING the workout - not after. So any running you do is included in your total time. When you get back from the run, you do not need to start the set over - just finish from where you left off. If running is not an option for whatever reason, swap it for 30 seconds of bike, row, taps, single unders, or hop overs in place. You CAN break after the power cleans and before the squats WITHOUT a penalty run!!!

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

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

SANDBAG 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

TEAM VERSION

TEAM VERSION

WARM UP
BARBELL CLEAN WARM UP
SQUAT WARM UP

WORKOUT

16 Rounds (8 Rounds Each)

10 Power Cleans
15 Back Squats

To be done in a You Go - I Go fashion.

Power cleans and back squats must be unbroken and NO break between movements.

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

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

Score: Total Time

Goal: 14-22 Minutes

COACHES NOTES
For this one, Partner A will complete 10 unbroken power cleans, then after the 10th rep, get the bar to the back rack and perform 15 unbroken back squats (no setting the bar down between). While Partner A does one round, Partner B rests. When Partner A has completed his/her 15th back squat, Partner B starts his/her round. Continue alternating rounds until 16 total are completed (8 each). Choose your weight wisely! You can use dumbbells or sandbag for this version, as well!

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean

BARBELL 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

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.

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.