15 HADES Demo - Street Parking Vault 2021

15 HADES Programs - Street Parking Vault 2021

15 HADES Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 04/12/2021 in Round 1!

This is the workout of the day for Monday - but also the FIFTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - OCTOBER 14 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.

  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: MORNING COFFEE, QUADS/IT BAND
POST: GENTLE LOWER BODY RECOVERY, NECK & SHOULDER RELIEVER

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL HADES

100 Dumbbell Thrusters

Every Minute on the Minute: Perform 5 DB Deadlifts

(Deadlifts Start at 1:00)

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

Extra Challenge
Men: 50# DBs / Increase to 7 Deadlifts
Women: 35# DBs / Increase to 7 Deadlifts

Score: Total Time to Complete 100 Thrusters

Goal: 9-15 Min

COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 5 deadlifts before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.

Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the deadlifts. Use the last deadlift rep to get the dumbbells to your shoulders for the thrusters. Choose a weight that will allow you to complete 7-12 reps every minute!

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

CUSTOMIZATION
Single Dumbbell Thruster
Thruster to Target

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!

CUSTOMIZATION
Single DB Sumo Deadlift

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL HADES

100 Thrusters

Every Minute on the Minute Perform 5 Deadlifts

(Deadlifts Start at 1:00)

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95-115# / Increase to 7 Deadlifts
Women: 65-75# / Increase to 7 Deadlifts

Score: Total Time to Complete 100 Thrusters

Goal: 9-14 Min

COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 5 deadlifts before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.

Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the deadlifts. Use the last deadlift rep to get the barbell to your shoulders for the thrusters. Choose a weight that will allow you to complete 8-12 reps every minute!

BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach 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
Thruster to Target

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.

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG HADES

100 Sandbag Thrusters

Every Minute on the Minute Perform 4 Sandbag Over the Shoulder

(Sandbag Over Shoulder Reps Start at 1:00)

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

Extra Challenge
Men/Women: 6 SB Over Shoulder

Score: Total Time to Complete 100 Thrusters

Goal: 10-15 Min

COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 4 sandbag over shoulder before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.

Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the sandbag over shoulder. You're aiming for 7- 10 reps per minute! If you're struggling to hit that rep target, consider reducing total reps to 75!

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

CUSTOMIZATIONS
Thruster to Target

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!!!

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

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.

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.

211012_Demo.mp4

211012_Prog.mp4

211012_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, HIP FLEXORS & PSOAS STRETCH
POST: CALVES/ANKLES, GENTLE UPPER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

Run 200 Meters
12 Pull Ups
12 Alternating Single Arm Dumbbell Devil Press

*Strict Pull Up Option: 6-9 Strict Pull Ups per round.

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

Extra Challenge
Men: Increase Pull Ups to 16 / 50# DB
Women: Increase Pull Ups to 16 / 35# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
The goal here is to complete a round about every 2:20-3:10. So, if that first round is way over 3 minutes, make sure you choose an appropriate customization that allows you to pick up the pace. Choose a pull up variation that you can complete 12 reps in 1-3 sets the whole way. If you are going with strict pull ups, reduce the reps to 8 and make sure you can do them in 1-3 sets still. For the single arm devil presses, practice your transition from one hand to the other during your warm up so it feels smoother in the workout. Remember to keep the chest up and knees bent as you set up coming out of the burpee portion of the movement, no rounded backs today!

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

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. If you are going strict, reduce the reps to around 8.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups

SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

Run 200 Meters
12 Pull Ups
12 Plate Burpees

*Strict Pull Up Option: 6-9 Strict Pull Ups per round.

**Could also do this version with Sandbag Burpee

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

Extra Challenge
Men/Women: Increase Pull Up Reps to 16

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
The goal here is to complete a round about every 2:20-3:10. So, if that first round is way over 3 minutes, make sure you choose an appropriate customization that allows you to pick up the pace. Choose a pull up variation that you can complete 12 reps in 1-3 sets the whole way. If you are going with strict pull ups, reduce the reps to 8 and make sure you can do them in 1-3 sets still. For the plate burpees, it will be really helpful to have a smaller plate or other object you can use as a wedge so you can easily get your fingers under the plate as you transition from the ground to overhead. Remember to keep the chest up and knees bent as you set up coming out of the burpee.

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

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. If you are going strict, reduce the reps to around 8.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups

PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

CUSTOMIZATIONS
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

Row 18 Cal (M) / 13 Cal (W)
or
Bike 15 Cal (M) / 11 Cal (W)

12 Pull Ups
12 Alternating Single Arm Dumbbell Devil Press

*Strict Pull Up Option: 6-9 Strict Pull Ups per round.

**Could also do this version with Plate Burpee or Sandbag Burpee

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

Extra Challenge
Men: Increase Pull Ups to 16 / 50# DB
Women: Increase Pull Ups to 16 / 35# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
The goal here is to complete a round about every 2:20-3:10. So, if that first round is way over 3 minutes, make sure you choose an appropriate customization that allows you to pick up the pace. Choose a pull up variation that you can complete 12 reps in 1-3 sets the whole way. If you are going with strict pull ups, reduce the reps to 8 and make sure you can do them in 1-3 sets still. For the single arm devil presses, practice your transition from one hand to the other during your warm up so it feels smoother in the workout. Remember to keep the chest up and knees bent as you set up coming out of the burpee portion of the movement, no rounded backs today!

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

CUSTOMIZATIONS
Reduce calories

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. If you are going strict, reduce the reps to around 8.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups

SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and bicep by the ear! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Burpees
Burpee Kettlebell 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.

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.

Devil Press

If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

211013_Demo.mp4

211013_Prog.mp4

211013_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: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Sets

Each Set is 3 Rounds of

12 Alternating Goblet Step Up
12 Alternating Shoulder Press
24 Double Unders or Dumbbell Hop Overs

Rest 2 Min Between SETS

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

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score: TOTAL Time - Including Rest

Goal: 18-24 Minutes

COACHES NOTES
This is going to be a not so sneaky shoulder burner today, especially if you are doing double unders. Remember to keep the belly tight and a proud chest in all the movements! Each set should take 3:00-4:30 which means that each round should be pretty quick, like 1:00-1:30. Choose a weight and a stepping height on the step ups that you think you can knock out 12 reps unbroken each time. You will have time to break up the shoulder presses into 2 smaller sets if you need to. Just make sure the weight doesn't take you to failure in those later sets and rounds. The double unders or hop overs are meant to be short and intense. If double unders are going to be really broken up and take more than 20-30 seconds, go with hop overs.

GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Alternating Goblet Lunges (Each lunge counts as one rep.)
Unweighted Step Ups

ALTERNATING 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

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 :30 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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

4 Sets

Each Set is 3 Rounds

12 Dumbbell Goblet Step Up
8 Barbell Shoulder Press
24 Double Unders or Dumbbell Hop Overs

Rest 2 Min Between SETS

Suggested Weight
Men: 40-45# DB/KB / 75# BB / 20-24" Box
Women: 25-35# DB/KB / 55# BB / 16-20" Box

Extra Challenge
Men: 50-55# DB/KB / 95-115# BB / 22-24" Box
Women: 35# DB/KB / 65-75# BB / 18-20" Box

Score: TOTAL Time - Including Rest

Goal: 18-24 Minutes

COACHES NOTES
This is going to be a not so sneaky shoulder burner today, especially if you are doing double unders. Remember to keep the belly tight and a proud chest in all the movements! Each set should take 3:00-4:30 which means that each round should be pretty quick, like 1:00-1:30. Choose a weight and a stepping height on the step ups that you think you can knock out 12 reps unbroken each time. You will have time to break up the shoulder presses into 2 smaller sets if you need to. Just make sure the weight doesn't take you to failure in those later sets and rounds. The double unders or hop overs are meant to be short and intense. If double unders are going to be really broken up and take more than 20-30 seconds, go with hop overs.

GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Alternating Goblet Lunges (Each lunge counts as one rep.)
Unweighted Step Ups
Front Rack Barbell Step Ups

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

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 :30 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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Sets

Each Set is 3 Rounds

12 Sandbag Bear Hug Step Up
12 Seated Sandbag Shoulder Press
24 Double Unders or Sandbag Hop Overs

Rest 2 Min Between SETS

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

Extra Challenge
Men/Women: Increase Reps to 16 and 16 for Step Up and Shoulder Press

Score: TOTAL Time - Including Rest

Goal: 18-24 Minutes

COACHES NOTES
This is going to be a not so sneaky shoulder burner today, especially if you are doing double unders. Remember to keep the belly tight and a proud chest in all the movements! Each set should take 3:00-4:30 which means that each round should be pretty quick, like 1:00-1:30. Choose a stepping height on the step ups that you think you can knock out 12 reps unbroken each time. You can mix and match your equipment too if you need to go a bit lighter. You will have time to break up the shoulder presses into 2 smaller sets if you need to. If you're reaching failure toward the later rounds, consider doing the presses from standing or reducing the reps to 8. The double unders or hop overs are meant to be short and intense. If double unders are going to be really broken up and take more than 20-30 seconds, go with hop overs.

SANDBAG BEAR HUG STEP UP
Start with both arms wrapped around the bag, hugging it to your chest. Make sure the bottom of the bag is at or above the hips so it doesn't get in the way when you try to step up.

Place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Drive the heel of your front leg into the box, keep your belly tight and chest up as you stand up all the way on the box. Alternate legs, each step counts as one rep.

CUSTOMIZATION
Sandbag Bear Hug Lunge

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

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 :30 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

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.

211014_Demo.mp4

211014_Prog.mp4

211014_Cust.mp4

This workout was created for Molly's sweet baby, Indy, who was born on 10/14/2020! We designed it as a fun taste of what Molly's labor that day was like. It was long and slow to get really going - and then WHAM she was born quickly and intensely!

Enjoy!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

Dumbbell Baby Indy

On a 20 Min Clock Complete:

Run 1.5 Miles

and With the Remaining Time:

Max Rounds of:
10 Dumbbell Hang Squat Clean
14 Burpees

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

Extra Challenge
Men/Women: Run 2 Miles

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.

Choose a run distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.

If unable to run for space/weather - change this workout to:

10 Rounds
1 Min Single Unders, Taps, Low Step ups
5 Hang Squat Cleans
7 Burpees

DUMBBELL HANG SQUAT CLEAN
Deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

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
RUNNING WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Barbell Baby Indy

On a 20 Min Clock Complete:

Run 1.5 Miles

and With the Remaining Time:

Max Rounds of:
10 Barbell Hang Squat Clean
14 Burpees

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

**Feel free to increase weight as well if you will still be able to hit the goal rounds.

Extra Challenge
Men/Women: Run 2 Miles

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.

Choose a run distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.

If unable to run for space/weather - change this workout to:

10 Rounds
1 Min Single Unders, Taps, Low Step ups
5 Hang Squat Cleans
7 Burpees

BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

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
RUNNING WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Bike/Row Baby Indy

On a 20 Min Clock Complete:

Row 3000 Meters
OR
Bike 180 Cal (Men) / 130 Cal (Women)

and With the Remaining Time:
Max Rounds of:

10 Barbell Hang Squat Clean*
14 Burpees

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

*Can also use dumbbells or even your sandbag if you want!

Extra Challenge
Men/Women: Row 4000 Meters or Bike 230 Cal (Men) / 160 Cal (Women)

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.

Choose a row/bike distance/calories that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.

BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

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

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.

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.

Burpee

Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. 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

211015_Demo.mp4

211015_Prog.mp4

211015_Cust.mp4

Reps Vary!

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

  POST(best after the main workout): BUTTS & GUTS-SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, STRESS RELIEF

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps Vary!

6 Rounds

2 Turkish Get Ups Right
2 Turkish Get Ups Left
20 Kettlebell/Dumbbell Swings

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

Extra Challenge
Men/Women: 8 Rounds

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
The Turkish get ups should be performed slowly with the goal of finding good position and stabilizing with the shoulder the entire time. It is a lot of time under tension if you do them properly so they do pack quick a stimulus without trying to rush them. And, if you want to increase the intensity, do it in the swings by going unbroken, choosing a heavier weight, and/or going with the extra challenge. You may want to use different weights for the swings than the get ups.

TURKISH GET UP
Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

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, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

CUSTOMIZATIONS
Go lighter, use a water bottle if you need to!

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
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps Vary!

6 Rounds

2 Sandbag Get Ups Right
2 Sandbag Get Ups Left
14 Sandbag Hang to Overhead

**Could also do this version combining Sandbag Get Ups and KB/DB Swings or vice versa!

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

Extra Challenge
Men/Women: 8 Rounds

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
The sandbag get ups should be performed slowly with the goal of finding good positions and keeping the bag stable the entire time. It is a lot of time under tension if you do them properly so they do pack quick a stimulus without trying to rush them. And, if you want to increase the intensity, do it in the hang to overheads by going unbroken, or going with the extra challenge.

SANDBAG GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.

Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.

CUSTOMIZATIONS
Unweighted Turkish Get Up
Partial Sandbag Get Up (Stop at kneeling position)

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

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

MAMA MODIFICATIONS

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.

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.

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.

211016_Demo.mp4

211016_Prog.mp4

211016_Cust.mp4

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

PRE(best before main workout): OLY-POWER
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: COOL DOWN FLOW, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
SQUAT WARM UP

WORKOUT

EMOM 14 Minutes (Every Minute on the Minute for 14 Minutes)

10 Wall Balls
Max Reps Push Up + Tap + Tap

Suggested Weight
Men: 18-20# Ball
Women: 13-15# Ball

Extra Challenge
Men/Women: Wear a weight vest if you have one!

Score: Total Push Up + Tap + Tap Reps ONLY

Goal: 75-105 Reps

COACHES NOTES
Might as well name this one Peacock's Paradise. But if there's one thing you shouldn't do - it's go out guns blazing. You'll be tempted to with only a 10-rep wall ball buy-in and fresh shoulders but hold back on those first 7-10 minutes. The wall balls should definitely be unbroken. Consider reducing the target height a little bit if you're struggling to do that. In order to stay in the goal range, you'll need to get 5-8 push up + taps reps each minute. If you know you can knock out well over 8 reps even while fatigued, throw on a weight vest!

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/empty bar.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
SQUAT WARM UP

WORKOUT

EMOM 14 Minutes (Every Minute on the Minute for 14 Minutes)

10 Empty Barbell Thrusters
Max Reps Push Up + Tap + Tap

Suggested Weight
Men: 45#
Women: 35-45#

Score: Total Push Up + Tap + Tap Reps ONLY

Goal: 75-105 Reps

COACHES NOTES
Might as well name this one Peacock's Paradise. But if there's one thing you shouldn't do - it's go out guns blazing. You'll be tempted to with only a 10-rep thruster buy-in and fresh shoulders but hold back on those first 7-10 minutes. The thrusters should definitely be unbroken. If you're having to break early on or more than twice, consider reducing the reps to a set you CAN do unbroken for all 14 rounds. In order to stay in the goal range, you'll need to get 5-8 push up + taps reps each minute.

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.

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

EMOM 14 Minutes (Every Minute on the Minute for 14 Minutes)

10 Shoulder to Shoulder Sandbag Thrusters
Max Reps Push Up + Tap + Tap

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

Score: Total Push Up + Tap + Tap Reps ONLY

Goal: 75-105 Reps

COACHES NOTES
Might as well name this one Peacock's Paradise. But if there's one thing you shouldn't do - it's go out guns blazing. You'll be tempted to with only a 10-rep light-ish thruster buy-in and fresh shoulders but hold back on those first 7-10 minutes. The thrusters should definitely be unbroken. At most, one quick break to shake out the shoulders. In order to stay in the goal range, you'll need to get 5-8 push up + taps reps each minute.

SHOULDER TO SHOULDER 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

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

TEAM VERSION

TEAM VERSION

WARM UP
FULL BODY DYNAMIC WARM UP
SQUAT WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds (EACH) Performed in an I Go - You Go Fashion:

10 Wall Balls
8 Push Up Tap + Taps

Suggested Weight
Men: 18-20# Ball
Women: 13-15# Ball

Extra Challenge
Men/Women: Wear a weight vest if you have one!

Score: Total Time

Goal: 14-18 Minutes

COACHES NOTES
Since you're doing this one with a buddy and getting a nice little rest between rounds, you should be pushing the pace each time it's your turn. The wall balls should definitely be unbroken. Consider reducing the target height a little bit if you're struggling to do that. In order to stay in the goal range, you'll need to get those 8 push up + taps knocked out in 30-45 seconds! If you know you can knock out those 8 reps unbroken or with one break even while fatigued, throw on a weight vest!

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

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

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

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.