11 POSEIDON Demo - Street Parking Vault 2021

11 POSEIDON Programs - Street Parking Vault 2021

11 POSEIDON Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/15/2021 in Round 1!

This is the workout of the day for Monday - but also the ELEVENTH 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 16 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
  POST(best after the main workout): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: HIPS 2.0, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL POSEIDON

Every 90 Seconds for 21 Minutes
(14 Rounds)

6 Pull Ups
12 KB/DB Swings
24 DB Hop Overs/Double Unders OR 100m Sprint

Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB

Extra Challenge Men/Women: 8 Pull Ups / Choose heavier range of the KB Swings

Score: Slowest Round Only

Goal: 0:50 - 1:15

COACHES NOTES
Choose a pull up variation that will allow for you to get those 6 reps done unbroken or at the very most, done in two sets with a quick break in between. There's not much time to waste in each round. Choose a weight for the swings that can be done unbroken for all 14 rounds. If you choose the sprint option, we do mean SPRINT. If you're not sure how far 100m is, run out for 10-15 seconds and then back.

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
Supine Row
Bent Over Row
Banded Pull Ups

KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Eye Level KB/DB Swing

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

- OR -

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

100M SPRINT
This effort should be more than just a jog. Hit it HARD. You're working with AT MOST 30 seconds. Shorten the distance or do the hop over/double under option for this workout.

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL POSEIDON

Every 90 Seconds for 21 Minutes
(14 Rounds)

6 Pull Ups
3 Heavy Deadlifts
24 DB Hop Overs/Double Unders OR 100m Sprint

Suggested Weight
Men: 205-225#
Women: 135-155#

Extra Challenge
Men: 8 Pull Ups / 245-315#
Women: 8 Pull Ups / 175-205#

Score: Slowest Round Only

Goal: 0:45 - 1:00

COACHES NOTES
Choose a pull up variation that will allow for you to get those 6 reps done unbroken or at the very most, done in two sets with a quick break in between. There's not much time to waste in each round. The weight for the deadlifts should be challenging but you should also BE ABLE to do all 3 reps unbroken. You may choose to do 3 quick singles, if you'd prefer that. If you choose the sprint option, we do mean SPRINT. If you're not sure how far 100m is, run out for 10-15 seconds and then back.

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
Supine Row
Bent Over Row
Banded Pull Ups

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

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

- OR -

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

100M SPRINT
This effort should be more than just a jog. Hit it HARD. You're working with AT MOST 30 seconds. Shorten the distance or do the hop over/double under option for this workout.

MAMA MODIFICATIONS

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 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.

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.

210914_Demo.mp4

210914_Prog.mp4

210914_Cust.mp4

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Minutes)

20 Dumbbell Farmer Lunges
16 Box Jumps

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
We are shooting for a pace of 1:45-2:45 per round today. Choose a weight on the lunges that you can complete all 20 reps in 1-2 sets the whole way through. For the box jumps, stay focused on the box and a soft landing. Consider resting on top of the box rather than on the ground, it will help you keep it to a minimum!

DUMBBELL FARMER LUNGE
Hold a pair of dumbbells (or kettlebells) at your sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg 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 20 you end up doing 10 on each side.

CUSTOMIZATIONS
Weighted Step Up
Goblet Lunge

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Minutes)

20 Barbell Front Rack Lunges
16 Box Jumps

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
We are shooting for a pace of 1:45-2:45 per round today. Choose a weight on the lunges that you can complete all 20 reps in 1-2 sets the whole way through. For the box jumps, stay focused on the box and a soft landing. Consider resting on top of the box rather than on the ground, it will help you keep it to a minimum!

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 20 you end up doing 10 on each side.

CUSTOMIZATIONS
Go lighter
Plate to Chest Lunges
Front Rack Step Ups

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Minutes)

20 Sandbag Front Rack Lunges
16 Box Jumps

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
We are shooting for a pace of 1:45-2:45 per round today. Choose a weight on the lunges that you can complete all 20 reps in 1-2 sets the whole way through. For the box jumps, stay focused on the box and a soft landing. Consider resting on top of the box rather than on the ground, it will help you keep it to a minimum!

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. So for each set of 20 you end up doing 10 on each side.

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

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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.

Lunge

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

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

Box Jump

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

210915_Demo.mp4

210915_Prog.mp4

210915_Cust.mp4

HAPPY BIRTHDAY JULIAN!!! The last time this workout was programmed was 09/26/2020!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: COOL DOWN FLOW, POSTERIOR CHAIN RELEASE

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
DUMBBELL SQUAT CLEAN WARM UP
SHOULDER WARM UP

WORKOUT

32 Min EMOM
(Every Minute on the Minute for 32 Min)

Min 1: 9 DB Clean and Jerks
Min 2: 200 Meter Run

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

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

Score: Total Minutes you complete the assigned work without running out of time!

Goal: Make it all 32 Minutes!

COACHES NOTES
This is Julian's idea of a fun birthday workout.

You MUST choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout! It's a lot of reps!

**Pro-tip - if needed you can treat this as kind of an every 2 min deal. So if you need more time on the run and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

DUMBBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, 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 as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP

WORKOUT

32 Min EMOM
(Every Minute on the Minute for 32 Min)

Min 1: 9 Clean and Jerks
Min 2: 200 Meter Run

*Can also use your sandbag for this version!!

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Minutes you complete the assigned work without running out of time!

Goal: Make it all 32 Minutes!

COACHES NOTES
This is Julian's idea of a fun birthday workout.

You MUST choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout! It's a lot of reps!

**Pro-tip - if needed you can treat this as kind of an every 2 min deal. So if you need more time on the run and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP

WORKOUT

32 Min EMOM
(Every Minute on the Minute for 32 Min)

Min 1: 9 Clean and Jerks
Min 2: Bike 15 Cal (Men) / 11 Cal (Women)
OR
Row 18 Cal (Men) / 13 Cal (Women)

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

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Minutes you complete the assigned work without running out of time!

Goal: Make it all 32 Minutes!

COACHES NOTES
This is Julian's idea of a fun birthday workout.

You MUST choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout! It's a lot of reps!

**Pro-tip - if needed you can treat this as kind of an every 2 min deal. So if you need more time on the bike/row and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

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

CUSTOMIZATIONS
Reduce calories

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.

Power Clean

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

Overhead Press

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

210916_Demo.mp4

210916_Prog.mp4

210916_Cust.mp4

Reps vary for this one! Read the description!!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, HIP FLEXORS & PSOAS STRETCH

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary for this one! Read the description!!

5 Rounds

15 Dumbbell Squats
12 Lateral Burpees Over Dumbbell

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

Extra Challenge Men/Women: Increase to 6 Rounds! BUT ONLY if you finish 5 rounds in under 9 minutes!

Score: Total Time

Goal: 8-12 Minutes

COACHES NOTES
Simple and nasty, this one is going to be great to go full send. Choose a load that you think you can go unbroken the whole way. You can take a little breather at the top of the squat but see if you can get all 15 reps without putting the DBs down. Breathe on the burpees. They don't have to be ridiculously fast, just try to keep moving the whole time!

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

LATERAL BURPEE OVER DUMBBELL
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Reps vary for this one! Read the description!!

5 Rounds

12 Back Squats
12 Lateral Burpees Over Barbell

Suggested Weight
Men: 75-115#
Women: 55-85#

Extra Challenge Men/Women: Increase to 6 Rounds! BUT ONLY if you finish 5 rounds in under 9 minutes!

Score: Total Time

Goal: 8-12 Minutes

COACHES NOTES
Simple and nasty, this one is going to be great to go full send. Choose a load that you think you can go unbroken the whole way. You can take a little breather at the top of the squat but see if you can get all 12 reps without putting the bar down. Breathe on the burpees. They don't have to be ridiculously fast, just try to keep moving the whole time!

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

LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps vary for this one! Read the description!!

5 Rounds

15 Sandbag Back Squats
12 Lateral Burpees Over Sandbag

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

Extra Challenge Men/Women: Increase to 6 Rounds! BUT ONLY if you finish 5 rounds in under 9 minutes!

Score: Total Time

Goal: 8-12 Minutes

COACHES NOTES
Simple and nasty, this one is going to be great to go full send. Choose a load that you think you can go unbroken the whole way. You can take a little breather at the top of the squat but see if you can get all 15 reps without putting the bag down. Breathe on the burpees. They don't have to be ridiculously fast, just try to keep moving the whole time!

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

LATERAL BURPEE OVER SANDBAG
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

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.

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

Jump/Skip/Hop Overs

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

210917_Demo.mp4

210917_Prog.mp4

210917_Cust.mp4

Movements vary today so be sure to read the full description!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: CHEST OPENER, SPINE HEALTH WITH A TWIST

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary today so be sure to read the full description!

5 Rounds

Each Round is on a 3 Min Clock

400 Meter Run
Max No Push Up + Renegade Row* with Time Remaining in 3 Min

Rest 1 Minute between Rounds

*1 Rep = Row Right + Row Left

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

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

Score: Total Reps

Goal: 50-100

COACHES NOTES
We are looking for enough remaining time in each 3 minute window to get 10-20 no push up renegade rows. Remember that each rep is a row with BOTH the right and left arm. Make sure you are keeping your belly tight and maintaining a solid plank position during the row portion of the movement. If you stick your butt up in the air, they will be too easy and we don't want that!

You may need to adjust the distance of the run if it is consistently taking longer than 2:15. You'll need a few seconds to get into position and 5-10 seconds before the next 3 minute window opens to breathe and reset for the next run.

400M RUN
You're working with 2:00-2:15. 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

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
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary today so be sure to read the full description!

5 Rounds

Each Round is on a 3 Min Clock

400 Meter Run
Max Inverted Rows with Time Remaining in 3 Min*

Rest 1 Minute between Rounds

*No more than 20 reps per Round! If you're getting more than 20 - they're too easy!!!

No weight needed today!

Extra Challenge Men/Women: Wear a weight vest!

Score: Total Reps

Goal: 50-100

COACHES NOTES
We are looking for enough remaining time in each 3 minute window to get 10-20 inverted rows. These should be challenging enough that you have to break them up pretty early on. We recommend that you break them up into smaller sets from the beginning so you can save some pulling strength for the later rounds.

You may need to adjust the distance of the run if it is consistently taking longer than 2:15. You'll need a few seconds to get into position and 5-10 seconds before the next 3 minute window opens to breathe and reset for the next run.

400M RUN
You're working with 2:00-2:15. 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

INVERTED ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary today so be sure to read the full description!

5 Rounds

Each Round is on a 3 Min Clock

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

Max Inverted Rows with Time Remaining in 3 Min*

Rest 1 Minute between Rounds

*No more than 20 reps per Round! If you're getting more than 20 - they're too easy!!!

No weight needed today!

Extra Challenge Men/Women: Wear a weight vest!

Score: Total Reps

Goal: 50-100

COACHES NOTES
We are looking for enough remaining time in each 3 minute window to get 10-20 inverted rows. These should be challenging enough that you have to break them up pretty early on. We recommend that you break them up into smaller sets from the beginning so you can save some pulling strength for the later rounds.

Of course you can always do the no push up renegade rows in this version too!

You may need to adjust the calories of the bike/row if it is consistently taking longer than 2:15. You'll need a few seconds to get into position and 5-10 seconds before the next 3 minute window opens to breathe and reset for the next round. ROW/BIKE
You're working with 2:00-2:15. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

INVERTED ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows

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.

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.

210918_Demo.mp4

210918_Prog.mp4

210918_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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: LOWER BACK RELEASE, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

80 Double Unders / DB Hop Overs
40 Alternating V-Ups / 24 Toes to Bar
20 DB Bench Press / Floor Press

60 Double Unders / DB Hop Overs
30 Alternating V-Ups / 18 Toes to Bar
15 DB Bench Press / Floor Press

40 Double Unders / DB Hop Overs
20 Alternating V-Ups / 12 Toes to Bar
10 DB Bench Press / Floor Press

20 Double Unders / DB Hop Overs
10 Alternating V-Ups / 6 Toes to Bar
5 DB Bench Press / Floor Press

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

Extra Challenge
Men: 50# DBs / 30-24-18-12 Toes to Bar
Women: 35# DBs / 30-24-18-12 Toes to Bar

Score: Total Time

Goal: 12-16 Minutes

COACHES NOTES
ALL the options today! Exercise your #FitnessFreedom by mixing and matching equipment and/or movements. Just be sure whichever variations and customizations you go with that you are through the round of 80-40-20 in 5 minutes or less! If you find it's taking longer than that, make adjustments that will allow you to move faster through the rest of the workout! Be smart on the V-Ups/Toes to Bar. Break them up early in the set of 40 so that you aren't gassed for the bigger sets of 30 and 20. If you're going with floor press option - do NOT bang your elbows into the floor. Pick a weight that allows you to control the contact at the bottom of the movement!

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

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

- OR -

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

MAMA MODIFICATIONS
Eye Level Swings
Ball Slams
Dead Bugs

DB BENCH PRESS
Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

- OR -

FLOOR PRESS
It is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

80 Double Unders / DB Hop Overs
40 Alternating V-Ups / 24 Toes to Bar
20 Bench Press

60 Double Unders / DB Hop Overs
30 Alternating V-Ups / 18 Toes to Bar
15 Bench Press

40 Double Unders / DB Hop Overs
20 Alternating V-Ups / 12 Toes to Bar
10 Bench Press

20 Double Unders / DB Hop Overs
10 Alternating V-Ups / 6 Toes to Bar
5 Bench Press

Suggested Weight
Men: 95-115#
Women: 55-75#

Extra Challenge
Men: 135-155# / 30-24-18-12 Toes to Bar
Women: 85-105# / 30-24-18-12 Toes to Bar

Score: Total Time

Goal: 12-16 Minutes

COACHES NOTES
ALL the options today! Exercise your #FitnessFreedom by mixing and matching equipment and/or movements. Just be sure whichever variations and customizations you go with that you are through the round of 80-40-20 in 5 minutes or less! If you find it's taking longer than that, make adjustments that will allow you to move faster through the rest of the workout! Be smart on the V-Ups/Toes to Bar. Break them up early in the set of 40 so that you aren't gassed for the bigger sets of 30 and 20. If you're going with the bench press option - try to find a spotter!!! If that's not an option, go light enough so that you're confident you won't get pinned under the weight.

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

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

- OR -

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

MAMA MODIFICATIONS
Eye Level Swings
Ball Slams
Dead Bugs

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

CUSTOMIZATIONS
Go lighter
Floor Press

PROGRAM C

PROGRAM C

WARM UP
JUMP ROPE WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

80 Double Unders / Sandbag Hop Over
40 Sandbag Supine Toe Touches / 24 Toes to Bar
20 Sandbag Floor Press

60 Double Unders / Sandbag Hop Over
30 Sandbag Supine Toe Touches / 18 Toes to Bar
15 Sandbag Floor Press

40 Double Unders / Sandbag Hop Over
20 Sandbag Supine Toe Touches / 12 Toes to Bar
10 Sandbag Floor Press

20 Double Unders / Sandbag Hop Over
10 Sandbag Supine Toe Touches / 6 Toes to Bar
5 Sandbag Floor Press

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

Extra Challenge Men/Women: 30-24-18-12 Toes to Bar

Score: Total Time

Goal: 12-16 Minutes

COACHES NOTES
ALL the options today! Exercise your #FitnessFreedom by mixing and matching equipment and/or movements. Just be sure whichever variations and customizations you go with that you are through the round of 80-40-20 in 5 minutes or less! If you find it's taking longer than that, make adjustments that will allow you to move faster through the rest of the workout! Be smart on the V-Ups/Toes to Bar. Break them up early in the set of 40 so that you aren't gassed for the bigger sets of 30 and 20. Do NOT bang your elbows into the floor on the floor press. If the weight of your sandbag doesn't allow you to control the contact at the bottom of the movement, either rest until you can or consider doing fewer reps for the rounds of 20 and 15.

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 -

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

CUSTOMIZATIONS
Single Leg Toe Touches
Lying Leg Raises

- OR -

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

MAMA MODIFICATIONS
Eye Level Swings
Ball Slams
Dead Bugs

SANDBAG FLOOR PRESS
This is basically a bench press from the floor. Balance the bag on your hands while you are lying on your back with knees bent, soles of feet on the floor. Keep the back of our head, shoulder blades, and tailbone pinned to the floor the whole time. Started with elbows and the backs of your arms in contact with the floor. Press straight up until arms are locked out and the bag is over the middle of your chest. Lower with control. Don't slam your elbows down.

CUSTOMIZATIONS
Adjust reps if working with a heavier bag

TEAM VERSION

TEAM VERSION

WARM UP
JUMP ROPE WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

In Teams of 2

10 Rounds (5 Rounds Each)

Partner 1:
50 Double Unders / DB Hop Overs

Partner 2:
20 Alternating V-Ups / 12 Toes to Bar
10 Bench Press

Partners switch each round. Don't start the next round until both partners have completed their portion.

*Can also go with the dumbbell or sandbag option for this version!

Suggested Weight
Men: 95-115#
Women: 55-75#

Extra Challenge
Men: 135-155# / 18 Toes to Bar
Women: 85-105# / 18 Toes to Bar

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
So Partner 1 will knock out 50 double unders or hop overs while Partner 2 completes 20 alt. v-ups or toes to bar and 10 bench press. One round is complete once BOTH partners have completed their work. If one or the other partner finishes their work before the other, they must wait until their partner is done before they start the next round. (Pro Tip: If the partner doing DU/Hop Overs finished first, he/she can spot the person bench pressing!)

Choose weights, movements, and customizations that allows you guys to get a round done every 1:30-2:00! Ideally, both partners are finishing up around the same time but it's not MANDATORY. You should be able to get the v-ups/toes to bar done in 2-3 sets the whole way through. Be safe on the bench press if that's what you're doing! Get your partner to spot if it comes to that.

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

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

- OR -

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

MAMA MODIFICATIONS
Eye Level Swings
Ball Slams
Dead Bugs

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

CUSTOMIZATIONS
Go lighter
Floor Press

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.

Alt V-Up

This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.