13 APHRODITE Demo - Street Parking Vault 2021

13 APHRODITE Programs - Street Parking Vault 2021

13 APHRODITE Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/29/2021 in Round 1!

This is the workout of the day for Monday - but also the THIRTEENTH 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 30 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: DUMBBELL APHRODITE

60 Alternating Dumbbell Snatch
Run 800 Meters
30 Dumbbell Clean and Jerks

Suggested Weight
Men: 40# DB(s)
Women: 25# DB(s)

Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
If you are unable to run for space or weather reasons - you may choose to do the following instead:

3 Rounds
20 Alternating Dumbbell Snatch
1 Min Taps, Single/Double Unders, Low Step Ups
10 Dumbbell Clean and Jerks

You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The run section should take between 3:30-5:00 so shorten the distance if you need to!

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 8 you end up doing 4 per side.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

800M RUN
You're working with 4:00-5:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - see Coaches Notes for an alternative workout option!

CUSTOMIZATIONS
Taps
Double/Single Unders
Hop Overs
Low Step Ups

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: BARBELL APHRODITE

30 Power Snatch
Run 800 Meters
30 Clean and Jerks

*Can also do this version with Sandbag Ground to Overhead and Sandbag Clean & Jerks!

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-85#

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
If you are unable to run for space or weather reasons - you may choose to do the following instead:

3 Rounds
10 Power Snatch
1 Min Taps, Single/Double Unders, Low Step Ups
10 Dumbbell Clean and Jerks

You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The run section should take between 3:30-5:00 so shorten the distance if you need to!

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

800M RUN
You're working with 4:00-5:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - see Coaches Notes for an alternative workout option!

CUSTOMIZATIONS
Taps
Double/Single Unders
Hop Overs
Low Step Ups

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

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: ROW/BIKE APHRODITE

30 Power Snatch
Row 1000 Meters
or
Bike 60 Cal (Men) / 44 Cal (Women)
30 Clean and Jerks

*Can also do this version with Sandbag Ground to Overhead and Sandbag Clean & Jerks!

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-85#

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The row/bike section should take between 3:30-5:00 so shorten the distance or reduce the calories if you need to!

And, of course, you can use do the dumbbell version of the snatches and C&J with the row/bike!

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

ROW/BIKE
You're working with 4:00-5:00. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Decrease calories

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

MAMA MODIFICATIONS

DB Snatch

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

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.

Hang Clean

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

Jerk

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.

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.

210928_Demo.mp4

210928_Prog.mp4

210928_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
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, COUCH STRETCH
POST: HIPS, GENTLE UPPER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

5 Rounds

12 Wall Balls
16 Box Jumps
12 Wall Balls
16 Push Up Pull Across

Suggested Weight
Men: 18-20# Ball / 22-24" Box / 40-50# DB
Women: 13-15# Ball / 18-20" Box / 25-35# DB

Extra Challenge
Men/Women: Increase Reps to 16/20/16/20

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
Choose a target height, and med ball weight if possible, that allows you to go unbroken on the wall balls each time. Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end. To hit the goal, you'll need to maintain a pace of 3-4 minutes per round.

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

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

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

5 Rounds

12 Thrusters
16 Box Jumps
12 Thrusters
16 Push Up Pull Across

Suggested Weight
Men: 45# Bar / 22-24" Box / 40-50# DB
Women: 35# / 18-20" Box / 25-35# DB

Extra Challenge
Men/Women: Increase Reps to 16/20/16/20

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
The thrusters are meant to be light and you should be able to hit 12 reps unbroken the whole way. Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end. To hit the goal, you'll need to maintain a pace of 3-4 minutes per round.

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

CUSTOMIZATION
Lighter weight

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

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

5 Rounds

12 Side to Side Sandbag Thrusters
16 Box Jumps
12 Side to Side Sandbag Thrusters
16 Push Up & Lateral Drag

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

Extra Challenge
Men/Women: Increase Reps to 16/20/16/20

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
The thrusters are meant to be fairly light so that you can go unbroken on each set of 12. But, if you are working with a heavier bag, or the shifting of the weight is making it pretty challenging to balance and stabilize, you may need to break them up into a couple of sets . Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end. To hit the goal, you'll need to maintain a pace of 3-4 minutes per round.

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters

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

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

MAMA MODIFICATIONS

Thruster/Wallball

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

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.

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.

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.

210929_Demo.mp4

210929_Prog.mp4

210929_Cust.mp4

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

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds

8 Kipping Pull Ups
10 DB Push Press
12 Alternating Goblet Lunges

Rest 1 Minute After Each SET

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Suggested Weight
Men: 40# DB(s)
Women: 25# DB(s)

Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)

Score: Slowest SET Only!

Goal: 3:00-5:00

COACHES NOTES
Set yourself up so that each round within the set takes 1:00-1:40. This is basically unbroken on everything or splitting the pull ups into 2 smaller sets with a short break. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don't be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don't come out of the gate too hot!

KIPPING PULL UP
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
4-6 Strict Pull Ups
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups

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

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

CUSTOMIZATIONS
Lighter weight

GOBLET LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot 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 6 you end up doing 3 on each side.

CUSTOMIZATIONS
Goblet Step Up
Unweighted Lunge

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds

8 Kipping Pull Ups
10 Push Press
12 Alternating Goblet/Plate Hug Lunges

Rest 1 Minute After Each SET

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Suggested Weight
Men: 95# / 45# Plate
Women: 65# / 25# Plate

Extra Challenge
Men: 115#+ / 45# Plate
Women: 75#+ / 25# Plate

Score: Slowest SET Only!

Goal: 3:00-5:00

COACHES NOTES
Set yourself up so that each round within the set takes 1:00-1:40. This is basically unbroken on everything or splitting the pull ups into 2 smaller sets with a short break. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don't be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don't come out of the gate too hot!

KIPPING PULL UP
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
4-6 Strict Pull Ups
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups

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

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

CUSTOMIZATIONS
Lighter weight

GOBLET LUNGE / PLATE LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You could also hug a plate to your chest.You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot 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 6 you end up doing 3 on each side.

CUSTOMIZATIONS
Goblet Step Up
Unweighted Lunge

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Glory Days Option!

3 Sets

Each Set is 3 Rounds

2-3 Bar/Ring Muscle Ups
10 Push Press
12 Alternating Goblet Lunges

Rest 1 Minute After Each SET

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Suggested Weight
Men: 95# Bar / 40-55# Goblet Lunges
Women: 65# Bar / 25-35# Goblet Lunges

Extra Challenge
Men: 115# / 4 Muscle Ups
Women: 75# / 4 Muscle ups

Score: Slowest SET Only!

Goal: 3:00-5:00

COACHES NOTES
Set yourself up so that each round within the set takes 1:00-1:40. This is basically unbroken on everything or splitting the muscle ups into 2 and 1 or 1 and 1. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don't be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don't come out of the gate too hot!

MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

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

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

CUSTOMIZATIONS
Lighter weight

GOBLET LUNGE / PLATE LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You could also hug a plate to your chest.You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot 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 6 you end up doing 3 on each side.

CUSTOMIZATIONS
Goblet Step Up
Unweighted Lunge

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.

Overhead Press

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

Lunge

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

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

210930_Demo.mp4

210930_Prog.mp4

210930_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
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Each Round is on a 3 Min Clock

Run 400 Meters
Max Reps KB Swing

Rest 1 Min After each Round

Repeat until you reach 100 KB Swings TOTAL!

Cut Off Today: 23 Min or 6 Total Rounds

Suggested Weight
Men: 40-55#
Women: 25-35#

Extra Challenge
Men/Women: 150 Swings

Score: Total Time to Reach 100 TOTAL Swings

Goal: 15-19 Min

COACHES NOTES
To clarify, every 3 minutes you'll run 400m. With the remaining time in the three minute window, do as many kettlebell swings as you can. The workout is over when you complete your 100th swing. We want you to do this in 4-5 rounds, or 15-19 minutes. You should have about a minute for swings each round so if the run is going to take longer than 2 minutes, adjust the distance. We want to see at least 20 swings per round. If you think you can get closer to 30, consider the extra challenge!

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

KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight 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!

CUSTOMIZATION
Dumbbell Swing
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Each Round is on a 3 Min Clock

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

Max Reps KB Swing

Rest 1 Min After each Round

Repeat until you reach 100 KB Swings TOTAL!

Cut Off Today: 23 Min or 6 Total Rounds

Suggested Weight
Men: 40-55#
Women: 25-35#

Extra Challenge
Men/Women: 150 Swings

Score: Total Time to Reach 100 TOTAL Swings

Goal: 15-19 Min

COACHES NOTES
To clarify, every 3 minutes you'll bike or row. With the remaining time in the three minute window, do as many kettlebell swings as you can until it's time to run again. The workout is over when you complete your 100th swing. We want you to do this in 4-5 rounds, or 15-19 minutes. You should have about a minute for swings each round so if the bike/row is going to take longer than 2 minutes, adjust the calories. We want to see at least 20 swings per round. If you think you can get closer to 30, consider the extra challenge!

Our heart goes out to anyone doing the rowing version!

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

CUSTOMIZATIONS
Reduce calories

KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight 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!

CUSTOMIZATION
Dumbbell Swing
Eye Level Swing

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.

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.

211001_Demo.mp4

211001_Prog.mp4

211001_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
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

4 DB Bear Complex Reps
8 Burpees

1 DB Bear Complex Rep = 1 Squat Clean Thruster + Thruster

Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge
Men: 50# DBs Increase Bear Complex to 5 / Burpees to 10
Women: 35# DBs / Increase Bear Complex to 5 / Burpees to 10

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, you can break them up if you need to but keep the breaks short and try to do at least 2 at a time. On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.

DUMBBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Thruster

OR

You can do:
- Power Clean
- DB Squat
- Push Press or Jerk
- DB Squat
- Push Press or Jerk

OR some combination of the two.

For today's workout, we prefer you to do the squat clean thruster + thruster version.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the dumbbells are on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs. Lower the dumbbells back to the shoulders.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

CUSTOMIZATION
Single DB Bear Complex

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Reps vary SLIGHTLY for Program B

10 Rounds

3 Bear Complex Reps
8 Burpees

1 BB Bear Complex Rep = Squat Clean into Thruster + Back Rack Thruster

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

Extra Challenge
Men: 95# Increase Bear Complex to 4 Per Round / Burpees to 10
Women: 65# Increase Bear Complex to 4 Per Round / Burpees to 10

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, you've got one less rep in this version. This is because you have the option to go a little heavier than the other versions. But, we still want you to be able to have a good flow with the barbell. So, don't go so heavy that you are having to break down the complex into it's smallest components. On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.

BARBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

OR some combination of the two.

For today's workout, we prefer you to do the squat clean thruster + back rack thruster version.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the bar is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

10 Rounds

4 Sandbag Bear Complex Reps
8 Burpees

1 SB Bear Complex Rep = Squat Clean into Thruster + Back Rack Thruster

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

Extra Challenge
Men: Increase Bear Complex to 5 / Burpees to 10
Women: Increase Bear Complex to 5 / Burpees to 10

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, it may be easier with the sandbag to drop it after each rep. Just make sure you pick it right back up! On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.

SANDBAG BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

OR some combination of the two.

For today's workout, we prefer you to do the squat clean thruster + back rack thruster version.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

MAMA MODIFICATIONS

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

Bear Complex

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. 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.

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.

Hang Clean

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

211002_Demo.mp4

211002_Prog.mp4

211002_Cust.mp4

Movements vary slightly between versions!

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

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS-SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: GENTLE UPPER BODY RECOVERY, SPINE HEALTH WITH A TWIST

---

PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary slightly between versions!

6 Rounds

50 Double Unders/Dumbbell Hop Overs
50 Meter 1/2 Up + 1/2 at Shoulder Carry (R)
50 Meter 1/2 Up + 1/2 at Shoulder Carry (L)
20 Reps 1/4 Get Ups (10 Per Side)

Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs

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

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
This workout is just a long grind. You won't ever be moving super fast. If you're not super proficient with double unders but still want to get some practice in, keep an eye on the clock and just accumulate as many as you can in one minute. For the carry, do your best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a 1/2 shoulder 1/2 farmer carry or a single overhead carry! You want to be getting at least 10 of the 1/4 get ups in a minute. If you're not getting that many, consider going with a lighter weight or even going unweighted.

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 1:00 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

1/2 UP 1/2 SHOULDER CARRY
This carry is performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 50m, it should take about 30 seconds. If it's much slower or you are breaking a lot, go to a single dumbbell overhead and switch hands at the halfway point. Or you can go one dumbbell at the shoulder, one at the farmer carry position.

CUSTOMIZATIONS
1/2 Shoulder 1/2 Farmer Carry
Single Arm Overhead Carry
1/2 Up 1/2 Shoulder Low Step Ups

1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATION
DB Windmill

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary slightly between versions!

6 Rounds

50 Double Unders/Dumbbell Hop Overs
100 Meter Plate Overhead Carry
20 Weighted Sit Up

Suggested Weight
Men: 45# Plate
Women: 25# Plate

Extra Challenge
Men: N/A
Women: N/A

Score: Total Time

Goal: 18-25 Min

COACHES NOTES
This workout is just a long grind. You won't ever be moving super fast. If you're not super proficient with double unders but still want to get some practice in, keep an eye on the clock and just accumulate as many as you can in one minute. For the carry, do your best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a plate hug carry if you're having trouble getting into a good position! You want to be getting at least 10 of the sit ups in a minute. If you're not getting that many, consider going with a lighter weight or even going unweighted.

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 1:00 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

OVERHEAD PLATE CARRY
Hold the plate directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up on the plate as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.

CUSTOMIZATIONS
Plate Hug Carry

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

PROGRAM C

PROGRAM C

WARM UP
JUMP ROPE WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary slightly between versions!

6 Rounds

50 Double Unders/Sandbag Hop Overs
100 Meter Sandbag Overhead Carry
20 Reps Sandbag 1/4 Get Ups (10 Per Side)

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

Extra Challenge
Men: N/A
Women: N/A

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
This workout is just a long grind. You won't ever be moving super fast. If you're not super proficient with double unders but still want to get some practice in, keep an eye on the clock and just accumulate as many as you can in one minute. For the carry, do your best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a bear hug carry if you're having trouble getting into a good position! You want to be getting at least 10 of the 1/4 get ups in a minute. If you're not getting that many, consider going with a regular DB/KB 1/4 get up, an unweighted get up, or reducing the reps!

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 1:00 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

OVERHEAD SANDBAG CARRY
Hold the bag directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up into the bag as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.

CUSTOMIZATIONS
Bear Hug Carry

1/4 SANDBAG GET UP
The 1/4 get up is just the first couple steps of the sandbag get up.

Start on your back. Holding the bag to your chest with your right arm. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep the bag to your chest for the entire movement. Raise your chest toward the ceiling as you roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATION
DB Windmill

TEAM VERSION

TEAM VERSION

WARM UP
JUMP ROPE WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds

200 Hop Overs / Double Unders (One person works at a time)

200 Meter 1/2 Up + 1/2 Shoulder Carry (Trading back and forth)

30 Weighted Sit Ups (Each - both can work at the same time)

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

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

Score: Total Time

Goal: 22-28 Minutes

COACHES NOTES
So the way this one flows is the team will complete 200 double unders or hop overs - but only one person can work on those at a time while the other rests. Once 200 are completed, you'll move on to the 200 meter carry with one set of dumbbells. Walk alongside each other and trade off dumbbells whenever you want/need. When you get back from the carry, both of you will chip away at 30 weighted sit ups EACH at the same time. Then repeat all that two more times.

The double unders/hop overs and the sit ups shouldn't take more than 3 minutes each! Consider reducing reps or customizing if it's taking a while. For the carry, do you best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a 1/2 shoulder 1/2 farmer carry or a single overhead carry!

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 1:00 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

1/2 UP 1/2 SHOULDER CARRY
This carry is performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 50m, it should take about 30 seconds. If it's much slower or you are breaking a lot, go to a single dumbbell overhead and switch hands at the halfway point. Or you can go one dumbbell at the shoulder, one at the farmer carry position.

CUSTOMIZATIONS
1/2 Shoulder 1/2 Farmer Carry
Single Arm Overhead Carry
1/2 Up 1/2 Shoulder Low Step Ups

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

MAMA MODIFICATIONS

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.

Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

1/2 Up + 1/2 Shoulder Carry

This can be a great movement for pregnant and postpartum people. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics. If you find yourself over extending in your back or coning in your belly sub less weight, or modify to both arms using a shoulder carry or farmer carry position.