09 RHEA Demo - Street Parking Vault 2021

09 RHEA Programs - Street Parking Vault 2021

09 RHEA Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/01/2021 in Round 1!

This is the workout of the day for Monday - but also the NINTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - September 2 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
EITHER(can be warm up or finisher): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: CALVES/ANKLES, GENTLE LOWER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
DUMBBELL SQUAT CLEAN WARM UP
JUMP ROPE WARM UP

WORKOUT

2021 VAULT: DUMBBELL RHEA

5 Rounds

40 Double Unders / DB Hop Overs
12 Dumbbell Squat Cleans

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

Extra Challenge
Men: 50# DBs / 60 DUs
Women: 35# DBs / 60 DUs

Score: Total Time

Goal: 9-15 Min

COACHES NOTES
This workout is a sprint! The double unders shouldn't take longer than 45 seconds so if you aren't super proficient at those, consider reducing the reps to fit within that time or going with the dumbbell hop over option. Choose a weight for the squat cleans that you CAN do unbroken but definitely break those 12 reps up into 2-3 sets with quick breaks in between so that you can keep the intensity high from start to finish.

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 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
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 CLEAN
You will start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
JUMP ROPE WARM UP

WORKOUT

2021 VAULT: BARBELL RHEA

5 Rounds

40 Double Unders / DB Hop Overs
12 Squat Cleans

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

Extra Challenge
Men: 115-135# / 60 DUs
Women: 75-95# / 60 DUs

Score: Total Time

Goal: 9-15 Min

COACHES NOTES
This workout is a sprint! The double unders shouldn't take longer than 45 seconds so if you aren't super proficient at those, consider reducing the reps to fit within that time or going with the dumbbell hop over option. Choose a weight for the squat cleans that you CAN do unbroken but definitely break those 12 reps up into 2-3 sets with quick breaks in between so that you can keep the intensity high from start to finish.

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 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
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 SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
JUMP ROPE WARM UP

WORKOUT

2021 VAULT: SANDBAG RHEA

5 Rounds

40 Double Unders / Sandbag Hop Overs
12 Sandbag Squat Cleans

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

Score: Total Time

Goal: 9-15 Min

COACHES NOTES
This workout is a sprint! The double unders shouldn't take longer than 45 seconds so if you aren't super proficient at those, consider reducing the reps to fit within that time or going with the sandbag hop over option. If you have the option to change out the weight of your sandbag, go with what will let you get those 12 reps done in less than a minute. If you only have one weight option and the 12 are taking you more than a minute to do, reduce the reps to a number you can get in that time window so that you can keep the intensity high from start to finish!

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 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)

- OR -

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SANDBAG SQUAT CLEAN
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

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.

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

210831_Demo.mp4

210831_Prog.mp4

210831_Cust.mp4

Be sure to read the full description today as the reps vary!!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: LOWER BACK RELEASE, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

Be sure to read the full description today as the reps vary!!

Every 2 Minutes for 20 Minutes
(10 Rounds Total)

6 Toes to Bar or 10 Alternating V Ups
12 Alternating Hang Dumbbell Snatches
12 Push Ups

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

Extra Challenge
Men: 50# DBs / Increase reps to 8/16/16
Women: 35# DBs / Increase reps to 8/16/16

Score: Rounds in which all work is completed

Goal: Make it all 10 rounds!!

COACHES NOTES
So first of all, we want you to get through all 10 rounds. Customize the movements, choose appropriate loads, do what you need to do to to set yourself up for success. You should be getting at least 30 seconds of rest between rounds for the first half of the workout. Set yourself up so that you can complete all the movements in 1-2 sets the whole way. If you are strong with bodyweight movements, consider going with the extra challenge!

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

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

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

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

--OR--

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

ALTERNATING HANG DUMBBELL SNATCH
Bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 6 per arm per round.

CUSTOMIZATIONS
Lighter Weight
12 Kettlebell Swings per round

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

Be sure to read the full description today as the reps vary!!

Every 2 Minutes for 20 Minutes
(10 Rounds Total)

6 Toes to Bar or 10 Alternating V Ups
8 Hang Power Snatches
12 Push Ups

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95-115# / Increase reps to 8/10/16
Women: 65-75 / Increase Push to 8/10/16

Score: Rounds in which all work is completed

Goal: Make it all 10 rounds!!

COACHES NOTES
So first of all, we want you to get through all 10 rounds. Customize the movements, choose appropriate loads, do what you need to do to to set yourself up for success. You should be getting at least 30 seconds of rest between rounds for the first half of the workout. Set yourself up so that you can complete all the movements in 1-2 sets the whole way. If you are strong with bodyweight movements, consider going with the extra challenge!

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

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

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

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

--OR--

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

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

CUSTOMIZATIONS
Go lighter

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

Be sure to read the full description today as the reps vary!!

Every 2 Minutes for 20 Minutes
(10 Rounds Total)

6 Toes to Bar or 10 Alternating V Ups
8 Hang to Overhead
12 Push Ups

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

Extra Challenge
Men: Increase reps to 8/10/16
Women: Increase reps to 8/10/16

Score: Rounds in which all work is completed

Goal: Make it all 10 rounds!!

COACHES NOTES
So first of all, we want you to get through all 10 rounds. Customize the movements, and do what you need to do to to set yourself up for success. You should be getting at least 30 seconds of rest between rounds for the first half of the workout. Set yourself up so that you can complete all the movements in 1-2 sets the whole way. If you are strong with bodyweight movements, consider going with the extra challenge!

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

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

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

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

--OR--

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

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

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

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

MAMA MODIFICATIONS

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.

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.

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.

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)

210901_Demo.mp4

210901_Prog.mp4

210901_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
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, NECK & SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
SHOULDER WARM UP

WORKOUT

3 Sets
Each Set Is:

2 Rounds
200m Run
16 Box Jump Overs
12 Shoulder to Overhead

Rest 2 Minutes Between SETS

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

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

Score: Fastest SET Only

Goal: 4:00-6:00

COACHES NOTES
To be clear, you do 2 rounds, rest 2 minutes, 2 rounds, rest 2 minutes, then another 2 rounds. Each grouping of 2 rounds = 1 set. Your score is your fastest set. The amount of rest should give you enough time to recover quite a bit so we want you to go hard in every set. For shoulder to overhead you have the option to push press or push jerk. Choose a weight you think you could go unbroken most of the way but you would definitely have to switch to a push jerk at some point. Consider starting each set with a handful of push presses, then transitioning to a jerk for the remaining reps. The box jump overs don't have to be top speed, but try to find a continuous rhythm you can maintain for all 16 reps each time.

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, or toe taps to a low target.

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

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

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

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

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

CUSTOMIZATION
Go lighter

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
OVERHEAD WARM UP

WORKOUT

3 Sets
Each Set Is:

2 Rounds
200m Run
16 Box Jump Overs
12 Shoulder to Overhead

Rest 2 Minutes Between SETS

Suggested Weight
Men: 75-95# / 20-24" Box
Women: 65# / 16-20" Box

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

Score: Fastest SET Only

Goal: 4:00-6:00

COACHES NOTES
To be clear, you do 2 rounds, rest 2 minutes, 2 rounds, rest 2 minutes, then another 2 rounds. Each grouping of 2 rounds = 1 set. Your score is your fastest set. The amount of rest should give you enough time to recover quite a bit so we want you to go hard in every set. For shoulder to overhead you have the option to push press or push jerk. Choose a weight you think you could go unbroken most of the way but you would definitely have to switch to a push jerk at some point. Consider starting each set with a handful of push presses, then transitioning to a jerk for the remaining reps. The box jump overs don't have to be top speed, but try to find a continuous rhythm you can maintain for all 16 reps each time.

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, or toe taps to a low target.

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

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

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

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

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

CUSTOMIZATION
Go lighter

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

3 Sets
Each Set Is:

2 Rounds

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

16 Box Jump Overs
12 Shoulder to Shoulder Sandbag Push Press

Rest 2 Minutes Between SETS

*Can also do this version with dumbbells or barbell!

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

Score: Fastest SET Only

Goal: 4:00-6:00

COACHES NOTES
To be clear, you do 2 rounds, rest 2 minutes, 2 rounds, rest 2 minutes, then another 2 rounds. Each grouping of 2 rounds = 1 set. Your score is your fastest set. The amount of rest should give you enough time to recover quite a bit so we want you to go hard in every set. For the shoulder to shoulder push presses, make sure you are extending the arms all the way overhead each time. Consider dropping the bag to let the filler redistribute toward the middle of the bag if it heavily shifts to the sides of the bag during the set. The box jump overs don't have to be top speed, but try to find a continuous rhythm you can maintain for all 16 reps each time.

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

CUSTOMIZATIONS
Reduce calories
Shorten distance

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

SHOULDER TO SHOULDER PUSH PRESS
Start with the sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 20 reps is 10 on each side.

CUSTOMIZATIONS
Regular Push Press
Adjust reps to fit movement goal window

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.

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

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.

210902_Demo.mp4

210902_Prog.mp4

210902_Cust.mp4

Reps vary between versions 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-POWER
  POST(best after the main workout): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, THORACIC SPINE RELEASE
POST: SPINE HEALTH WITH A TWIST, DECOMPRESSION SEQUENCE

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Reps vary between versions today!

5 Rounds

30 Air Squats
12 Pull Ups
12 Two Head Touch Dumbbell Deadlifts

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

Extra Challenge
Men/Women: 40 Air Squats / 15 Pull Ups per round
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
We are shooting for 2:30-3:30 per round today. Depending on your air squat stamina, you may be able to knock these out unbroken. More realistically, keep it between 1-3 sets each time with breaks just long enough to shake out the legs. Choose a variation of pull up that allows you to complete 12 reps in a minute or less and in 1-3 sets. You have further to go with the 2 head touch variation of the deadlift. In order to keep a flat back, you'll have to bend the knees more in the bottom position. If you feel yourself rounding a lot or dropping the chest and shoulders as low or lower than the hips, try a sumo stance.

AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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

DUMBBELL DEADLIFT (2 HEAD TOUCH)
We like to program the two head touch dumbbell deadlifts when the barbell program has heavy deadlifts to up the challenge a bit. This means at the bottom of every rep BOTH heads of the dumbbells need to touch. This will require you to get a bit lower in your set up.

To set up the feet will be pretty close together. Heels are down and hands are just outside of the feet. Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat. Tighten your belly! To stand you will drive your heels into the ground and lift the chest. Squeeze the cheeks to stand all of the way up. When lowering keep the belly tight and chest lifted. Reach the butt back and hinge the chest forward. Remember - BOTH heads of the dumbbells need to touch!

CUSTOMIZATIONS
Single Head Touch Deadlifts
2 Head Touch Sumo Deadlifts

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Reps vary between versions today!

5 Rounds

30 Air Squats
12 Pull Ups
8 Deadlifts

Suggested Weight
Men: 135-185#
Women: 95-125#

Extra Challenge
Men/Women: 40 Air Squats / 15 Pull Ups per round
Men: 205#+
Women: 145#+

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
We are shooting for 2:30-3:30 per round today. Depending on your air squat stamina, you may be able to knock these out unbroken. More realistically, keep it between 1-3 sets each time with breaks just long enough to shake out the legs. Choose a variation of pull up that allows you to complete 12 reps in a minute or less and in 1-3 sets. You can challenge yourself with the weight on the deadlifts today. It shouldn't be so heavy that you have to do single reps or that you would choose singles as a strategy. We suggest choosing a load you can do in 1-2 sets the whole way.

AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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

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

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

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

Reps vary between versions today!

5 Rounds

30 Air Squats
12 Pull Ups
8 Sandbag Over the Shoulder

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

Extra Challenge
Men/Women: 40 Air Squats / 15 Pull Ups per round

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
We are shooting for 2:30-3:30 per round today. Depending on your air squat stamina, you may be able to knock these out unbroken. More realistically, keep it between 1-3 sets each time with breaks just long enough to shake out the legs. Choose a variation of pull up that allows you to complete 12 reps in a minute or less and in 1-3 sets. For the sandbag over the shoulders, remember to be aggressive when standing up with the bag. Allow that power to be expressed in delivering the bag up to the shoulder rather than pulling with the arms. Focus on a good set up position for every rep.

AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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

SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag High Pull

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

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

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.

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.

210903_Demo.mp4

210903_Prog.mp4

210903_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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, THORACIC SPINE RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

12 Min AMRAP

Get as far as you can in 12 minutes...

1 Dumbbell Lungester
1 No Push Up Renegade Row (L+R)
2 Dumbbell Lungesters
2 No Push Up Renegade Rows (L+R)
3 Dumbbell Lungesters
3 No Push Up Renegade Rows (L+R)
...
Keep adding one rep of each movement until you hit the 12:00 mark.

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

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Complete the round of 9s-12s

COACHES NOTES
There is no escape in this workout! You definitely don't want to come out too hot. Start at a moderate pace and focus on breathing and finding good positions in each movement. You can choose two different weights for the lungesters and renegade rows. If you are using the same pair of dumbbells, choose a load based on what you will be able to perform the rows properly with. In order to finish in the goal range, you'll want to be able to complete at least 3 lungesters at a time in those later rounds and at least 4 renegade rows per side. Remember, for today 1 no push up renegade row is a row on both sides.

DUMBBELL LUNGESTER
Begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

CUSTOMIZATIONS
Single DB Lungester
Unweighted Lungester

NO PUSH UP + RENEGADE ROW
1 No Push Up Renegade Row (L+R) means 1 one plank dumbbell row with each arm.

We want to see a rigid body position in the plank. No sagging hips or piking the butt up in the air. Keep the belly tight. Hands are on the dumbbells.

Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating too much. Pull the dumbbell all the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Alternating bent over rows

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

12 Min AMRAP

Get as far as you can in 12 minutes...

1 Barbell Lungester
1 No Push Up Renegade Row (L+R)
2 Barbell Lungesters
2 No Push Up Renegade Rows (L+R)
3 Barbell Lungesters
3 No Push Up Renegade Rows (L+R)
...
Keep adding one rep of each movement until you hit the 12:00 mark.

**If you want to use barbell only, go with 2 bent over rows and add 2 each time!

Suggested Weight
Men: 75# Barbell / 40# Dumbbells
Women: 55# Barbell / 25# Dumbbells

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Complete the round of 9s-12s

COACHES NOTES
There is no escape in this workout! You definitely don't want to come out too hot. Start at a moderate pace and focus on breathing and finding good positions in each movement. Choose a load on the lungesters that you can complete at least 3 reps at a time the whole way. For the renegade rows, remember that (for today) 1 rep is a row on both sides. You should be able to do at least 4 reps at a time the whole way. The first few rounds are going to go quick, but as you get into the rounds of 7 and above, things will change a bit. So have a plan going into this workout for how you are going to break up the reps.

BARBELL LUNGESTER
Start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

CUSTOMIZATIONS
Lower weight
Unweighted Lungester

NO PUSH UP + RENEGADE ROW
1 No Push Up Renegade Row (L+R) means 1 one plank dumbbell row with each arm.

We want to see a rigid body position in the plank. No sagging hips or piking the butt up in the air. Keep the belly tight. Hands are on the dumbbells.

Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating too much. Pull the dumbbell all the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Alternating bent over rows
Plank Shoulder Taps

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

12 Min AMRAP

Get as far as you can in 12 minutes...

1 Sandbag Lungester
1 Plank + Lateral Drag (L+R)
2 Sandbag Lungesters
2 Plank + Lateral Drag (L+R)
3 Sandbag Lungesters
3 Plank + Lateral Drag (L+R)
...
Keep adding one rep of each movement until you hit the 12:00 mark.

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Complete the round of 9s-12s

COACHES NOTES
There is no escape in this workout! You definitely don't want to come out too hot. Start at a moderate pace and focus on breathing and finding good positions in each movement. Ideally you are able to complete at least 3 lungesters at a time the whole way. If you are working with a heavier sandbag, don't worry as much about the goal time but also consider customizing the lungesters to something that you can do at least 3 reps of every time. For the lateral drags, the time spent in a plank position will add up. Make sure you stay focused on maintaining that solid plank and take shorter more frequent breaks if you notice your butt drifting further and further up in the air!

SANDBAG LUNGESTER
Start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

CUSTOMIZATIONS
Reduce reps
Unweighted Lungester

PLANK + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. Reach under and across with the left hand and drag the bag to the left 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
Plank Up & Overs (Bag)

MAMA MODIFICATIONS

Lungesters

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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.

210904_Demo.mp4

210904_Prog.mp4

210904_Cust.mp4

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

PRE(best before main workout): OLY
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: GENTLE LOWER BODY RECOVERY, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Dumbbell Squats
400m Run

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: 2:40-4:00

COACHES NOTES
Here's a great #SendIt workout to finish off the week! Of course, that doesn't give you an excuse to move sloppily on the weighted squats. Choose a weight that you know you can do all 20 reps with unbroken. That doesn't mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn't have to put the weights down until you're done with the set. Then book it on the run! You should be finishing 400m anywhere from 1:45 to absolutely no longer than 2:30! Be mindful of keeping your lower belly tight during the run so that your low back doesn't tighten up too badly.

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
Goblet Squat to Target
Air Squat

400M RUN
You're working with 1:45-2:30. 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 B

PROGRAM B

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Barbell Back Squats
400m Run

Rest 2 minutes between rounds

*Can also use your sandbag for this version!

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

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

Score: Slowest Rounds Only

Goal: 2:40-4:00

COACHES NOTES
Here's a great #SendIt workout to finish off the week! Of course, that doesn't give you an excuse to move sloppily on the weighted squats. Choose a weight that you know you can do all 20 reps with unbroken. That doesn't mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn't have to put the weights down until you're done with the set. Then book it on the run! You should be finishing 400m anywhere from 1:45 to absolutely no longer than 2:30! Be mindful of keeping your lower belly tight during the run so that your low back doesn't tighten up too badly.

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
Air Squat

400M RUN
You're working with 1:45-2:30. 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
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Barbell Back Squats
Bike 30 Cal (Men) / 22 Cal (Women)
or
Row 36 Cal (Men) / 26 Cal (Women)

Rest 2 minutes between rounds

*Can also use your dumbbells or sandbag for this version!

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

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

Score: Slowest Round Only

Goal: 2:40-4:00

COACHES NOTES
Here's a great #SendIt workout to finish off the week! Of course, that doesn't give you an excuse to move sloppily on the weighted squats. Choose a weight that you know you can do all 20 reps with unbroken. That doesn't mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn't have to put the weights down until you're done with the set. Then book it on the bike/row! You should be finishing that part anywhere from 1:45 to absolutely no longer than 2:30! Stay moving during the 2 minutes of rest whether that's walking around or shaking your legs out so they don't tighten up too badly before the next round.

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
Air Squat

ROW/BIKE
You're working with 1:45-2:30. Reduce the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories
Shorten distance

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

Teams of 2:

6 Rounds Each

12 Dumbell Squats
200m Run

Partner 1 completes 1 full round before partner 2 starts. Continue with one partner working while the other rests until both partners have completed 6 rounds each.

*Can also use your barbell or sandbag for this version!

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

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

Score: Total Time

Goal: 14:00-18:00

COACHES NOTES
Here's a great #SendIt workout to finish off the week! Of course, that doesn't give you an excuse to move sloppily on the weighted squats. Choose a weight that you know you can do all 12 reps with unbroken. That doesn't mean you have to sprint through them. You can pause briefly between reps but for the most part, you shouldn't have to put the weights down until you're done with the set. Then book it on the run! You should be finishing the 200m anywhere from 0:45 to absolutely no longer than 1:10! Be mindful of keeping your lower belly tight during the run so that your low back doesn't tighten up too badly.

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
Goblet Squat to Target
Air Squat

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, or toe taps to a low target.

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

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

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

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.