ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP (skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: CALVES/ANKLES, QUADS/IT BAND

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds/Reps as Possible in 12 Min)
Run 100 Meters
12 DB Squats

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

**Since Prog C is Bike/Row - if you want to  do sandbag you can swap it in here.

Score: Total Number of Completed Rounds + Any Additional Reps
**Count each run as 2 reps (50 out - 50 back)
Goal: 8-12 Rounds

Look at holding 1 round every minute to 1:20 or so. OUCH. Choose a load that you can go unbroken most of the way!

Think of the 100m run as fast, but not a full sprint. It should take less than 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, or toe taps to a low target.

For the squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.

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

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
Run 100 Meters
9 Front Squats

RX Men: 95-115# Barbell
RX Women: 65-75# Barbell

RX + Men: 135#+
RX + Women: 85#+

Score: Total Completed Rounds + Any Additional Reps
Each Run counts as 2 reps - 50 out / 50 back
Goal: 7-11 Rounds

Look at holding 1 round every  minute to 1:20 or so. OUCH. Choose a load that you can go unbroken most of the way!

Think of the 100m run as fast, but not a full sprint. It should take less than 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, or toe taps to a low target.

For front squats, 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!

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

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
Row 150 Meters
or
Bike 9 Cal (Men) / 6 Cal (Women)
9 Front Squats

RX Men: 95-115# Barbell
RX Women: 65-75# Barbell

RX Plus Men: 135#+
RX Plus Women: 85#+

**This version can also be done with the dumbbell/sandbag option from Program A.

Score: Total Completed Rounds + Any Additional Reps
**If doing row you can count 75 Meters as 1 rep and the next 75 meters as another rep.
Goal: 7-11 Rounds

Look at holding 1 round every  minute to 1:20 or so. OUCH. Choose a load that you can go unbroken most of the way!

Think of the 100m bike/row as fast, but not a full sprint. It should take less than 30 seconds. Shorten the calories/distance as needed to fit the time window.

For front squats, 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!

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

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

RUN/JOG - To 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. 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 SQUATS - 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.