18 ATHENA Demo - Street Parking Vault 2021

18 ATHENA Programs - Street Parking Vault 2021

18 ATHENA Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/03/2021 in Round 1!

This is the workout of the day for Monday - but also the EIGHTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - November 4 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
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: UPPER BODY DAILY TUNE UP, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

2021 VAULT: DUMBBELL ATHENA

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups
12 DB Push Press

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Double DB Snatch

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups
12 DB Push Press

Rest 1 Min

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Double DB Snatch

So it’s 4 x 4 min AMRAPs

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

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

Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED

Goal: 14-18+ Rounds

COACHES NOTES
For this one, you'll work for 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 double DB snatches.

You're shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize if you are falling outside of that goal range. There's a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the snatches! For the double DB snatch, if you're struggling with this movement or limited in available weights - you can choose to swap those out for single arm alternating DB snatches!

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups
Strict Pull Up

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
Single DB Push Press

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

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

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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

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

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

CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 12 (6 per arm)

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

2021 VAULT: BARBELL ATHENA

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups
12 Push Press

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Power Snatch

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups
12 Push Press

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Power Snatch

So it’s 4 x 4 min AMRAPs

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED

Goal: 14-18+ Rounds

COACHES NOTES
For this one, you'll work for 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 snatches.

You're shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize if you are falling outside of that goal range. There's a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the snatches!

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups
Strict Pull Up

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

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

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

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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
Plate Ground to Overhead

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

2021 VAULT: SANDBAG ATHENA

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups or Bent Over Slams
12 Sandbag Push Press

Rest 1 Minute

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Sandbag Ground to Overhead

Rest 1 Min

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

8 Pull Ups or Bent Over Slams
12 Sandbag Push Press

Rest 1 Minutes

4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes)

12 Push Ups
8 Sandbag Ground to Overhead

So it’s 4 x 4 min AMRAPs

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

Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED

Goal: 14-18+ Rounds

COACHES NOTES
For this one, you'll work for 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups/bent over slams and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 ground to overhead.

You're shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize with fewer reps if you are falling outside of that goal range since it’s a bit tougher to change weight with a sandbag. There's a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the ground to overhead!

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups
Strict Pull Up

- OR -

BENT OVER SLAM
Set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. 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 bag pops up off the shoulders, press straight up to lock out.

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

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window

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

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

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

SANDBAG GROUND TO OVERHEAD
Grab hold of the overhand or neutral handles, bend your knees 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
Reduce the reps if working with a heavier bag.

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.

Shoulder Press

Try to focus on aligning your ribcage over your pelvis throughout the movement. If you find yourself over extending in your back or creating a lot of extra strain on your abdominal wall, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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.

211102_Demo.mp4

211102_Prog.mp4

211102_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, NECK & SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Unbroken Wall Balls
200 Meter Run
20 Box Jumps
200 Meter Run

Rest 2 Minutes between Rounds

*15 Air Squat Penalty if you break during WBs - Just knock them out and start back where you left off on the WBs

Suggestions
Men: 18-20# Ball | 20-24"
Women: 10-14# Ball | 16-20"

Extra Challenge Men/Women: 30 UB WBs & 30 Box Jumps

Score: Slowest Round ONLY with UNBROKEN Wall Balls

Goal: 3:30-5:00

COACHES NOTES
The key here is to go unbroken on the wall balls. You get a nice 2 minute rest between rounds so you should be relatively fresh for each set of wall balls although in round 3 especially, you may have to dig deep to get them all in unbroken. Now, this also doesn't mean that you get to just take it easy for the rest of the round. We want you to push and to definitely stay within the goal time window. Find a good rhythm on the box jumps and really push the last 200m run in each 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!

CUSTOMIZATIONS
Lower Target Height
Single Dumbbell Thruster

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.

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

BOX 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

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

20 Unbroken Empty Bar Thrusters
200 Meter Run
20 Box Jumps
200 Meter Run

Rest 2 Minutes between Rounds

*15 Air Squat Penalty if you break during thrusters - Just knock them out and start back where you left off on the thrusters

Suggestions
Men: 45# Bar | 20-24"
Women: 35# Bar | 16-20"

Extra Challenge Men/Women: 30 UB Thrusters & 30 Box Jumps

Score: Slowest Round ONLY with UNBROKEN Thrusters

Goal: 3:30-5:00

COACHES NOTES
The key here is to go unbroken on the thrusters. You get a nice 2 minute rest between rounds so you should be relatively fresh for each set of thrusters although in round 3 especially, you may have to dig deep to get them all in unbroken. Now, this also doesn't mean that you get to just take it easy for the rest of the round. We want you to push and to definitely stay within the goal time window. Find a good rhythm on the box jumps and really push the last 200m run in each 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

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, or toe taps to a low target.

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

BOX 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

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

3 Rounds

20 Unbroken Wall Balls

Bike 15 Cal (M) / 11 Cal (F)
- OR -
Row 18 Cal (M) / 13 Cal (F)

20 Box Jumps

Bike 15 Cal (M) / 11 Cal (F)
- OR -
Row 18 Cal (M) / 13 Cal (F)

Rest 2 Minutes between Rounds

*15 Air Squat Penalty if you break during WBs - Just knock them out and start back where you left off on the WBs

Suggestions
Men: 18-20# Ball | 20-24"
Women: 10-14# Ball | 16-20"

Extra Challenge Men/Women: 30 UB WBs & 30 Box Jumps

Score: Slowest Round ONLY with UNBROKEN Wall Balls

Goal: 3:30-5:00

COACHES NOTES
The key here is to go unbroken on the wall balls. You get a nice 2 minute rest between rounds so you should be relatively fresh for each set of wall balls although in round 3 especially, you may have to dig deep to get them all in unbroken. Now, this also doesn't mean that you get to just take it easy for the rest of the round. We want you to push and to definitely stay within the goal time window. Find a good rhythm on the box jumps and really push the last row/bike in each 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!

CUSTOMIZATIONS
Lower Target Height
Single Dumbbell Thruster

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

CUSTOMIZATIONS
Reduce calories

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

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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.

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.

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.

211103_Demo.mp4

211103_Prog.mp4

211103_Cust.mp4

Today's workout (Program A/B) is being used as a part of this year's VetWod online competition by Coach Seb! For more info on VetWod and how to participate and support head to VETWOD.org

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Today's workout (Program A/B) is being used as a part of this year's VetWod online competition by Coach Seb! For more info on VetWod and how to participate and support head to VETWOD.org

7 Rounds

10 Toes to Bar
12 Dumbbell Deadlifts
14 Alternating Shoulder Racked Lunges

Suggestions
Men: 40# DBs
Women: 25# DBs

V-Up Option: 14 Reps Each Round

Extra Challenge
Men: 50# DBs and/or 14 Toes to Bar
Women: 35# DBs and/or 14 Toes to Bar

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
This is definitely a workout where you want to save your grip so you may want to break these movements up a bit more than you think. Choose a variation on the toes to bar that you could do 10 unbroken reps of when fresh. Then, break them up into 2-3 sets from the beginning to avoid going to failure in the later rounds. The deadlift weight should also be something you could do unbroken, for at least the first few rounds although, again, you may want to break them up sooner to save your grip. Dig deep on the lunges. 14 reps is only 7 per leg but in rounds 5, 6, and 7, you will be feeling the burn!

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

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

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

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

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

DUMBBELL SHOULDER RACKED LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 14 you end up doing 7 on each side.

CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts

PROGRAM B

PROGRAM B

WARM UP
PULL UP WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Today's workout (Program A/B) is being used as a part of this year's VetWod online competition by Coach Seb! For more info on VetWod and how to participate and support head to VETWOD.org

7 Rounds

10 Toes to Bar
12 Barbell Deadlifts
14 Alternating Front Rack Lunges

Suggestions
Men: 75-95#
Women: 55-65#

V-Up Option: 14 Reps Each Round

Extra Challenge
Men: 115# and/or 14 Toes to Bar
Women: 75# and/or 14 Toes to Bar

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
This is definitely a workout where you want to save your grip so you may want to break these movements up a bit more than you think. Choose a variation on the toes to bar that you could do 10 unbroken reps of when fresh. Then, break them up into 2-3 sets from the beginning to avoid going to failure in the later rounds. The deadlift weight should also be something you could do unbroken most of the way although, again, you may want to break them up sooner to save your grip. Dig deep on the lunges. 14 reps is only 7 per leg but in rounds 5, 6, and 7, you will be feeling the burn!

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

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

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

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

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

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

CUSTOMIZATION
Lighter weight

BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 14 you end up doing 7 on each side.

CUSTOMIZATIONS
Go lighter
Plate to Chest Lunges
Front Rack Step Ups

PROGRAM C

PROGRAM C

WARM UP
PULL UP WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

7 Rounds

10 Toes to Bar
12 Single Leg Sandbag Deadlifts (6R/6L)
14 Alternating Front Rack Lunges

Suggestions
Men: 50-70#
Women: 25-45#

V-Up Option: 14 Reps Each Round

Extra Challenge Men/Women: 14 Toes to Bar

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
This is definitely a workout where you want to save your grip so you may want to break these movements up a bit more than you think. Choose a variation on the toes to bar that you could do 10 unbroken reps of when fresh. Then, break them up into 2-3 sets from the beginning to avoid going to failure in the later rounds. Don't rush the single leg deadlifts. Try to keep the movement controlled all the way down and back up. Remember to keep the belly tight and always be driving the heel into the floor. Dig deep on the lunges. 14 reps is only 7 per leg but in rounds 5, 6, and 7, you will be feeling the burn!

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

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

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

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

SINGLE LEG SANDBAG DEADLIFT
Hold the bag in the hang position. Shift your weight into one foot and raise the other foot off the floor behind you. Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch the bag to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. Remember 12 reps = 6 on each leg.

CUSTOMIZATION
Assisted Single Leg Deadlift

SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 14 you end up doing 7 on each side.

CUSTOMIZATIONS
Adjust reps to fit movement time window
Single Shoulder Racked Lunges

MAMA MODIFICATIONS

Toes to Bar

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

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.

Lunges

If you have any pubic symphysis or SI joint pain try 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, goblet squat, glute bridge, or split squats for the lunges.

Lying Leg Lifts

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

211104_Demo.mp4

211104_Prog.mp4

211104_Cust.mp4

Reps vary for this workout!

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
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, UPPER BODY LACROSSE BALL DAILY TUNE UP

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PROGRAM A

PROGRAM A

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Reps vary for this workout!

Every 2 Minutes for 12 Minutes (6 Total Rounds)

100 Meter Farmer Carry
16 Alternating Dumbbell Shoulder Press

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

Extra Challenge
Men/Women: Increase to 20 Alt Presses

Score: Total # of Rounds Where All Work is Completed Within the 2 Minutes

Goal: All 6 Rounds

COACHES NOTES
There won't be a whole lot of time to rest in each 2 minute window on this one. So, choose a weight on the shoulder press that you could do 16 unbroken reps of. It would be wise, however, to break them up early. 16 is a lot for one set and we don't want to fall apart on these in the later rounds. Consider breaking them up into 2 sets for the first 3 rounds and then into 3 sets for the last 3 rounds. If you can go unbroken for all 6 rounds, they are probably too light, you should go with the extra challenge, or you are just a super beast. The farmer carries are going to take about a minute, which gives you about a minute for the presses.

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

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

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 16 reps is 8 on each arm.

CUSTOMIZATION
Single Dumbbell Shoulder Press

PROGRAM B

PROGRAM B

WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Reps vary for this workout!

Every 2 Minutes for 12 Minutes (6 Total Rounds)

100 Meter Farmer Carry
10 Barbell Shoulder Press

Suggested Weight
Men: 75-115# Bar | 40# DBs
Women: 55-75# Bar | 25# DBs

Extra Challenge
Men/Women: Increase to 14 Presses

Score: Total # of Rounds Where All Work is Completed Within the 2 Minutes

Goal: All 6 Rounds

COACHES NOTES
There won't be a whole lot of time to rest in each 2 minute window on this one, especially in the later rounds. So, choose a weight on the shoulder press that you could do 10 unbroken reps of but it wouldn't be easy. Then, break them up early. We don't want to fall apart in the later rounds. Consider breaking them up into 2 sets for the first 3 rounds and then into 3 sets for the last 3 rounds. If you can go unbroken for all 6 rounds, the weight is probably too light, you should go with the extra challenge, or you are just a super beast. The farmer carries are going to take about a minute, which gives you about a minute for the presses.

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

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

Reps vary for this workout!

Every 2 Minutes for 12 Minutes (6 Total Rounds)

100 Meter Suitcase Carry*
12 Sandbag Shoulder Press

*Switch hands at 50 Meters

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

Extra Challenge
Men/Women: Increase to 16 Presses

Score: Total # of Rounds Where All Work is Completed Within the 2 Minutes

Goal: All 6 Rounds

COACHES NOTES
There won't be a whole lot of time to rest in each 2 minute window on this one. Break up the shoulder press reps early. 12 is a good amount for one set and we don't want to fall apart on these in the later rounds. Consider breaking them up into 2 sets for the first 3 rounds and then into 3 sets for the last 3 rounds. If you think you can go unbroken for all 6 rounds, go with the extra challenge, or you could even switch to s seated press. The suitcase carries are going to take about a minute, which gives you about a minute for the presses. Remember to switch hands at the halfway point for each carry.

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

For 100m, it should take about 1 minutes. If it's much slower or you are breaking a lot, just go :30s out, switch hands and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

SANDBAG SHOULDER PRESS
Stand up tall 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. Lower with control back to the shoulders/biceps.

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

MAMA MODIFICATIONS

Farmer Carry

This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.

Shoulder Press

Try to focus on aligning your ribcage over your pelvis throughout the movement. If you find yourself over extending in your back or creating a lot of extra strain on your abdominal wall, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

211105_Demo.mp4

211105_Prog.mp4

211105_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

40 Power Cleans
800 Meter Run
40 Squat Cleans

*See Coaches Notes for No-Running Alternative

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

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

Score: Total Time

Goal: 10-15 Min

COACHES NOTES
If you cannot run for space, weather, injury-related reasons, etc. - do this alternate version:

4 Rounds
10 Power Cleans
1 Min Continuous Movement
10 Squat Cleans

The back has a tendency to really light up when running after picking stuff up off the ground. So, make sure in the power cleans that you are setting up properly for each rep with the chest up and belly tight. If you get sloppy, you could pay for it on the run. Break up the power cleans into 2-4 sets. Go with a weight that you can most definitely complete them in under 4 minutes. The run will take 4-5 minutes. You may want to shorten the distance if you think it will take longer than that. We want the pace to be uncomfortable. Then, when you get to the squat cleans, try to go right into your first set and at least get 7-10 reps. Again, focus on a good set up and proper form throughout.

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

CUSTOMIZATION
Go Lighter
Hang Power Clean

800M RUN
See Coaches Notes Above

CONTINUOUS MOVEMENT
Single Unders
Quick Low Step Ups
Toe Taps

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

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

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

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP

WORKOUT

40 Power Cleans
800 Meter Run
40 Squat Cleans

*See Coaches Notes for No-Running Alternative

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

Extra Challenge
Men: 135#
Women: 85#

Score: Total Time

Goal: 10-15 Min

COACHES NOTES
If you cannot run for space, weather, injury-related reasons, etc. - do this alternate version:

4 Rounds
10 Power Cleans
1 Min Continuous Movement
10 Squat Cleans

The back has a tendency to really light up when running after picking stuff up off the ground. So, make sure in the power cleans that you are setting up properly for each rep with the chest up and belly tight. The weight is not crazy heavy but resist the urge to be too speedy out of the gate. If you get sloppy, you could pay for it on the run. Break up the power cleans into 2-4 sets. Go with a weight that you can most definitely complete them in under 4 minutes. The run will take 4-5 minutes. You may want to shorten the distance if you think it will take longer than that. We want the pace to be uncomfortable. Then, when you get to the squat cleans, try to go right into your first set and at least get 7-10 reps. Again, focus on a good set up and proper form throughout.

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Go lighter
Hang Power Clean

800M RUN
See Coaches Notes Above

CONTINUOUS MOVEMENT
Single Unders
Quick Low Step Ups
Toe Taps

BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

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

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

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

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

40 Power Cleans

Bike 60 Cal (M) / 44 Cal (F)
- OR -
Row 72 Cal (M) / 52 Cal (F)

40 Squat Cleans

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

Extra Challenge
Men: 135#
Women: 85#

Score: Total Time

Goal: 10-15 Min

COACHES NOTES
The back has a tendency to really light up when rowing or biking after picking stuff up off the ground a bunch of times. So, make sure in the power cleans that you are setting up properly for each rep with the chest up and belly tight. The weight is not crazy heavy but resist the urge to be too speedy out of the gate. If you get sloppy, you could pay for it on the run. Break up the power cleans into 2-4 sets. Go with a weight that you can most definitely complete them in under 4 minutes. The row/bike should take 4-5 minutes. You may want to reduce the calories if you think it will take longer than that. We want the pace to be uncomfortable. Then, when you get to the squat cleans, try to go right into your first set and at least get 7-10 reps. Again, focus on a good set up and proper form throughout.

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Go lighter
Hang Power Clean

ROW/BIKE
Adjust the calories to stay within the 4-5 minute time window.

BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

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

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

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

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

MAMA MODIFICATIONS

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.

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

DB/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.

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.

211106_Demo.mp4

211106_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
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: HIPS 2.0, UPPER BODY DAILY TUNE UP

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

20 Rounds

5 Burpees
10 Double Unders / DB Hop Overs

Extra Challenge Men/Women: Throw on a weight vest!

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
We have a fun, mostly bodyweight (aka travels well) workout for you guys today! Yes, it's a lot of rounds but they should go by quickly. In order to hit the goal, you'll need to be getting one done every 35-55 seconds. It's possible you'll start off on the faster end of that range and then gradually lose speed. But overall, you should be moving the entire time - even if your pace slows a bit. Remember to breathe through the entire burpee. We sometimes hold our breath in the bottom bit so make it a point to exhale there!

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

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!

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

DUMBBELL 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

TEAM VERSION

TEAM VERSION

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

In Teams of 2:

Perform 200 Burpees

At the start of each minute (starting at 0:00): BOTH Partners perform 10 DUs / Hop Overs

One partner works at a time on the Burpees. Switch off every 5 reps.

Extra Challenge Men/Women: Throw on a weight vest!

Score: Total Time to Complete 200 Burpees

Goal: 14-20 Min

COACHES NOTES
Alright, guys! The way this one works is the clock starts and both partners perform 10 double unders or hop overs. Then, one partner will knock out 5 burpees, then the other will knock out 5 burpees. Continue to alternate. When the clock hits the top of the minute, whichever partner is on burpees stops so that BOTH partners can do 10 double unders or hop overs. If that partner hadn't finished their set of 5, they'll continue where they left off. Keep doing that until you guys hit 200 burpees (100 each)!

Choose a burpee variation/pace that allows you to get those reps done in 20-25 seconds! Breathe deeply while you're resting / waiting for your partner to do their reps.

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

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!

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

DUMBBELL 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

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

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.