12 PROMETHEUS Demo - Street Parking Vault 2021

12 PROMETHEUS Programs - Street Parking Vault 2021

12 PROMETHEUS Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/22/2021 in Round 1!

This is the workout of the day for Monday - but also the TWELFTH 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 23 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
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL PROMETHEUS

15 DB Lungesters
15 DB Facing Burpees
12 DB Lungesters
12 DB Facing Burpees
9 DB Lungesters
9 DB Facing Burpees

Rest 3 Minutes

9 DB Lungesters
9 DB Facing Burpees
12 DB Lungesters
12 DB Facing Burpees
15 DB Lungesters
15 DB Facing Burpees

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

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

Score: Total Time Including Rest

Goal: 18-27 Minutes

COACHES NOTES
Choose a weight and pace for the Lungesters that will allow you to perform 3-5 reps per minute. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.

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

DUMBBELL FACING BURPEE
Start standing, facing your dumbbells. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your dumbbells then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the dumbbells.

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL PROMETHEUS

15 Lungesters
15 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
9 Lungesters
9 Bar Facing Burpees

Rest 3 Minutes

9 Lungesters
9 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
15 Lungesters
15 Bar Facing Burpees

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Time Including Rest

Goal: 18-27 Minutes

COACHES NOTES
Choose a weight and pace for the Lungesters that will allow you to perform 3-5 reps per minute. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.

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

BARBELL FACING BURPEE
Start standing, facing your barbell. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your barbell then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the barbell.

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG PROMETHEUS

15 Sandbag Lungesters
15 Sandbag Facing Burpees
12 Sandbag Lungesters
12 Sandbag Facing Burpees
9 Sandbag Lungesters
9 Sandbag Facing Burpees

Rest 3 Minutes

9 Sandbag Lungesters
9 Sandbag Facing Burpees
12 Sandbag Lungesters
12 Sandbag Facing Burpees
15 Sandbag Lungesters
15 Sandbag Facing Burpees

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

Score: Total Time Including Rest

Goal: 18-27 Minutes

COACHES NOTES
Choose a pace for the Lungesters that will allow you to perform 3-5 reps per minute. If you’re unable to hit that rep range, reduce the reps from 15, 12, and 9 to 12, 9, and 6. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.

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

SANDBAG FACING BURPEE
Start standing, facing your sandbag. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your sandbag then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the sandbag.

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

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

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

210921_Demo.mp4

210921_Prog.mp4

210921_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: CHEST OPENER, HAMSTRINGS

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Pull Ups
400 Meter Run
12 Double Dumbbell Snatches

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

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

Extra Challenge Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

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
Single Arm Bent Over Row (8 Right / 8 Left)
Banded Pull Ups

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

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

DOUBLE DUMBBELL SNATCH
Start with a wide stance, both dumbbells between the feet. Bend the knees slightly and hinge at the hips to grip the dumbbells. Keep the chest up, shoulders back, back flat, arms long and straight. Drive your heels into the floor, leading with the chest to stand up fast. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, without allowing them to get too far away from you. Punch your fists to the sky. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 18 (9 per arm)
Kettlebell Swings

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Pull Ups
400 Meter Run
12 Power Snatches

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

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

Extra Challenge Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

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
Single Arm Bent Over Row (8 Right / 8 Left)
Banded Pull Ups

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

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

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Pull Ups

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

12 Double Dumbbell Snatches

*Can also use your barbell for this version!

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

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

Extra Challenge Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The bike/row should be around the 2 minute range. If you need to reduce the calories, decide on your calorie target before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

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
Single Arm Bent Over Row (8 Right / 8 Left)
Banded Pull Ups

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

CUSTOMIZATIONS
Reduce calories

DOUBLE DUMBBELL SNATCH
Start with a wide stance, both dumbbells between the feet. Bend the knees slightly and hinge at the hips to grip the dumbbells. Keep the chest up, shoulders back, back flat, arms long and straight. Drive your heels into the floor, leading with the chest to stand up fast. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, without allowing them to get too far away from you. Punch your fists to the sky. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 18 (9 per arm)
Kettlebell Swings

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.

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.

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.

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.

210922_Demo.mp4

210922_Cust.mp4

Program A only 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): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: GENTLE LOWER BODY RECOVERY, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Program A only today!

16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Min)

20 Air Squats
16 Push Up + Tap + Tap
12 Box Jump Overs
2 Wall Walks

Box Height Suggestion
Men: 20-24"
Women: 16-20"

Extra Challenge
Men: 24-30" Box + 4 Wall Walks
Women: 20-24" Box + 4 Wall Walks

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
We are shooting for about 2:20-3:10 per round today. This may be a little aggressive if you struggle with push ups. So, if the first round is way over 3 minutes, make some adjustments. Find a smooth, sustainable pace on the air squats. You really don't want to be taking a lot of long breaks on these. For the push up + taps, break them up early to avoid going to failure. Even doing 4 at a time with a short shake out in between will allow you to stay on pace. These should take a minute or less. Remember, you don't need to stand up all the way on the top of the box jump overs. In your warm up, practice that smooth transition from the box down to the other side. Finally, you'll need to stay tight in the belly on the wall walks while still being able to breathe. Keep that active shoulder position, always pressing the floor away from you.

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

PUSH UP + TAPS
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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps

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

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

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.

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.

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.

Wall Walks

Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps

210923_Demo.mp4

210923_Prog.mp4

210923_Cust.mp4

Reps and movements vary slightly between versions so 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): OLY-POWER
  POST(best after the main workout): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Reps and movements vary slightly between versions so read the full description!!

Every Minute on the Minute for 12 Minutes

Min 1: 20 Double Unders/DB Hop Overs + 12 Dumbbell Deadlifts

Min 2: 20 Double Unders/DB Hop Overs + 10 Toes to Bar

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

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

Score: Total # of Minutes Where All Work is Completed Within the Minute

Goal: Finish All 12 Minutes

COACHES NOTES
There is no time to be piddling around on this one! Choose your weights and customizations wisely to that you can make it all 12 minutes. Only go with double unders if you can consistently get 20 reps done in around 15 seconds or less. Choose a load on the deadlifts that you can go unbroken most if not all the way. If you'd like to make those more challenging, go with 6 single leg deadlifts on both sides. For the toes to bar, you should have about 30-40 seconds to get 10 reps. This should be pretty doable if you can string together a few reps. But, keep in mind that grip will be a factor in this workout. Customize with 14 V Ups or another option if you need to in order to finish inside the minute.

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 15-20 seconds.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

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

CUSTOMIZATIONS
6 Single Leg Deadlifts per side
Lighter weight
Sumo Deadlifts

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 14 V-Ups each time.

CUSTOMIZATIONS
14 V Ups
Knee-Ups
14 Supine Toe Touches
Regular Sit Ups

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

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Reps and movements vary slightly between versions so read the full description!!

Every Minute on the Minute for 12 Minutes

Min 1: 20 Double Unders/DB Hop Overs + 8 Deadlifts

Min 2: 20 Double Unders/DB Hop Overs + 10 Toes to Bar

Suggested Weight
Men: 165-205#
Women: 105-135#

Extra Challenge
Men: 225-275#
Women: 155-185#

Score: Total # of Minutes Where All Work is Completed Within the Minute

Goal: Finish All 12 Minutes

COACHES NOTES
There is no time to be piddling around on this one! Choose your weights and customizations wisely to that you can make it all 12 minutes. Only go with double unders if you can consistently get 20 reps done in around 15 seconds or less. The reps are lower but the weight is heavier for the deadlift in this version. You don't need to go unbroken to complete 8 reps in time but if you are coming off the bar, you'll need to get right back to it pretty quick. For the toes to bar, you should have about 30-40 seconds to get 10 reps. This should be pretty doable if you can string together a few reps. But, keep in mind that grip will be a factor in this workout. Customize with 14 V Ups or another option if you need to in order to finish inside the minute.

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 15-20 seconds.


CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

CUSTOMIZATIONS
Skip Overs
Line Hops

BARBELL 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

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 14 V-Ups each time.

CUSTOMIZATIONS
14 V Ups
Knee-Ups
14 Supine Toe Touches
Regular Sit Ups

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

Reps and movements vary slightly between versions so read the full description!!

Every Minute on the Minute for 12 Minutes

Min 1: 20 Double Unders/SB Hop Overs + 6 Sandbag Over Shoulder

Min 2: 20 Double Unders/SB Hop Overs + 10 Toes to Bar

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

Score: Total # of Minutes Where All Work is Completed Within the Minute

Goal: Finish All 12 Minutes

COACHES NOTES
There is no time to be piddling around on this one! Choose your weights and customizations wisely to that you can make it all 12 minutes. Only go with double unders if you can consistently get 20 reps done in around 15 seconds or less. It's only 6 sandbag over the shoulders in this version but the movement takes longer to complete than a deadlift. Avoid chasing the bag all over, try to get the bag to land close to the same spot behind you each time. For the toes to bar, you should have about 30-40 seconds to get 10 reps. This should be pretty doable if you can string together a few reps. But, keep in mind that grip will be a factor in this workout. Customize with 14 V Ups or another option if you need to in order to finish inside the minute.

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 15-20 seconds.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

CUSTOMIZATIONS
Skip Overs
Line Hops

SANDBAG 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

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
14 V Ups
Knee-Ups
14 Supine Toe Touches
Regular Sit Ups

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

MAMA MODIFICATIONS

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.

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.

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.

Lying Leg Lifts

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

Toes to Bar

This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

210924_Demo.mp4

210924_Prog.mp4

210924_Cust.mp4

Reps and movements vary for this workout so be sure to 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
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, THORACIC SPINE RELEASE
POST: GENTLE LOWER BODY RECOVERY, NECK & SHOULDER RELIEVER

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps and movements vary for this workout so be sure to read the description!

5 Rounds

20 Alternating DB Shoulder Press
20 Dumbbell Squats
200 Meter Farmer Carry

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

Extra Challenge Men/Women: 30 Presses + 30 Squats

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
If you know you are going to crush the presses and squats, today would be a good day to try out the extra challenge. Keep in mind the goal is maintaining 4-5 minutes per round. Choose a load on the presses and squats that you think you can complete 20 reps in 1-2 sets the whole way. The carry is going to feel a little different after all that squatting and pressing. Remember to breathe and just dig deep, especially in rounds 4 and 5.

ALTERNATING DB SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 10 reps is 5 on each arm.

CUSTOMIZATION
Single DB held in both hands

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
Go Lighter
Goblet Squat

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

For 200m, it should take 2 minutes or less. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Reps and movements vary for this workout so be sure to read the description!

5 Rounds

12 Shoulder Press
20 Front Squats
200 Meter Farmer Carry

Suggested Weight
Men: 75-95# / 40# DBs (Carry)
Women: 55-65# / 25# DBs (Carry)

Extra Challenge Men/Women: 18 Presses + 30 Squats

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
If you know you are going to crush the presses and squats, today would be a good day to try out the extra challenge. Keep in mind the goal is maintaining 4-5 minutes per round. Note that the reps are different on the presses from program A. Choose a load on the presses and squats that you think you can complete the required reps for each movement in 1-2 sets the whole way. The carry is going to feel a little different after all that squatting and pressing. Remember to breathe and just dig deep, especially in rounds 4 and 5.

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

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

CUSTOMIZATION
Go lighter

BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

CUSTOMIZATION
Go lighter
Plate Hug Squat

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

For 200m, it should take 2 minutes or less. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps and movements vary for this workout so be sure to read the description!

5 Rounds

12 Seated Sandbag Shoulder Press
20 Sandbag Front Squats
200 Meter Suitcase Carry*

*Switch hands at halfway

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

Extra Challenge Men/Women: 18 Presses + 30 Squats

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
If you know you are going to crush the presses and squats, today would be a good day to try out the extra challenge. Keep in mind the goal is maintaining 4-5 minutes per round. The reps are lower on the presses in this version but the increased core demand of the seated variation makes the movement much more challenging. Break up the reps early to avoid going to failure. The carry is going to feel a little different after all that squatting and pressing. Remember to breathe and just dig deep, especially in rounds 4 and 5.

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

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

SANDBAG FRONT SQUAT
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!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

SANDBAG SUITCASE CARRY
Hold the bag by the center handle in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take about 2 minutes. If it's much slower or you are breaking a lot, just go 1 minute out, switch hands and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

MAMA MODIFICATIONS

Overhead Press

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

DB/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.

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.

210925_Demo.mp4

210925_Prog.mp4

210925_Cust.mp4

Reps vary slightly 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
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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, COOL DOWN FLOW

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

200 Meter Run
12 Dumbbell Step Ups, Right
12 DB Single Side Bent Over Rows, Right*
200 Meter Run
12 Dumbbell Step Ups, Left
12 DB Single Side Bent Over Rows, Left*

Rest 1 Minute between Rounds

*You'll hold a dumbbell in each hand but ONLY row with the arm that's noted

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

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

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Choose a weight and height on the step ups that allows you to get those 12 reps done in 45 seconds or less. You're doing those on one leg at a time so you can keep your foot planted on top of the box until the set is done. Pay close attention to the bent over row technique as it's a little different today. Choose a weight that allows you to do those reps in 1-2 sets with good form the entire time! If your first round takes longer than 5 minutes - shorten the run(s) and/or customize the step ups or rows to move a bit faster!

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

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

SINGLE SIDE BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the working elbow back and bring the dumbbell to just below the chest. Do not allow your working shoulder to shrug. Keep it drawn down and away from the ear. Keep the belly tight. Avoid rotating through the torso. Bring the dumbbell back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down! The opposite arm should stay locked out, holding the dumbbell in place. Repeat until all 12 reps are done on that arm.

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row (Supported)

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

200 Meter Run
12 Back Rack Step Ups, Right
9 Bent Over Rows
200 Meter Run
12 Back Rack Step Ups, Left
9 Bent Over Rows

Rest 1 Minute between Rounds

*Can mix and match equipment for the rows/step ups if you want!

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

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

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Choose a weight and height on the step ups that allows you to get those 12 reps done in 45 seconds or less. You're doing those on one leg at a time so you can keep your foot planted on top of the box until the set is done. Choose a weight that allows you to do those bent over row reps in 1-2 sets with good form the entire time! If your first round takes longer than 5 minutes - shorten the run(s) and/or customize the step ups or rows to move a bit faster!

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

BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

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

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

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

12 Dumbbell Step Ups, Right
12 DB Single Side Bent Over Rows, Right*

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

12 Dumbbell Step Ups, Left
12 DB Single Side Bent Over Rows, Left*

Rest 1 Minute between Rounds

*You'll hold a dumbbell in each hand but ONLY row with the arm that's noted

**Can mix and match equipment for the rows/step ups if you want!

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

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

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Choose a weight and height on the step ups that allows you to get those 12 reps done in 45 seconds or less. You're doing those on one leg at a time so you can keep your foot planted on top of the box until the set is done. Pay close attention to the bent over row technique as it's a little different today. Choose a weight that allows you to do those reps in 1-2 sets with good form the entire time! If your first round takes longer than 5 minutes - shorten the row/bike(s) and/or customize the step ups or rows to move a bit faster!

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

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

SINGLE SIDE BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the working elbow back and bring the dumbbell to just below the chest. Do not allow your working shoulder to shrug. Keep it drawn down and away from the ear. Keep the belly tight. Avoid rotating through the torso. Bring the dumbbell back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down! The opposite arm should stay locked out, holding the dumbbell in place. Repeat until all 12 reps are done on that arm.

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row (Supported)

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of Two

3 Rounds

200 Meter Run - TOGETHER
30 Dumbbell Step Ups, Right
30 DB Single Side Bent Over Rows, Right*
200 Meter Run - TOGETHER
30 Dumbbell Step Ups, Left
30 DB Single Side Bent Over Rows, Left

No rest between rounds!

Runs are completed together. For the step ups and bent over rows, one partner works at a time while the other rests. Split up the work however.

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

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

Score: Total Time

Goal: 20-27 Minutes

COACHES NOTES
Choose a weight and height on the step ups that allows you and your partner to get 15-20 reps in a minute. You're doing those on one leg at a time so you can keep your foot planted on top of the box until your set is done. Pay close attention to the bent over row technique as it's a little different today. Choose a weight that allows you to do those reps in sets of 8-12 reps with good form the entire time! If your first round takes longer than 9 minutes - shorten the run(s) and/or customize the step ups or rows to move a bit faster!

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

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

SINGLE SIDE BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the working elbow back and bring the dumbbell to just below the chest. Do not allow your working shoulder to shrug. Keep it drawn down and away from the ear. Keep the belly tight. Avoid rotating through the torso. Bring the dumbbell back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down! The opposite arm should stay locked out, holding the dumbbell in place.

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row (Supported)

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.

DB Step Ups

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