4 Rounds
Not for Time
10 Pistols or Side Box Step Offs (Each Leg)
15 Sumo Deadlifts
15 Barbell or Foam Roller Roll Outs
30 Russian Twists

No specific RX Weight, see below for recommendations!

Score is weight you use for Sumo Deadlift.  Put weight for other things in comments!A "Pistol" is a single leg squat!  The focus with these is to REALLY reach the butt back to stay in the heel and work not to allow your working knee to cave in.  Lower under control.  It is TOTALLY normal to have one side that is weaker or less coordinated than the other.  If you need to use a target to help - if these are new - that is fine. You may try different strategies - such as holding your foot out front to keep that other leg up if necessary!

If Pistols aren't happening...step offs can be done unweighted or adding a bit of weight as light or as heavy as you are comfortable.  You are definitely just TOUCHING with the toe on the ground though and will not PUSH off of that foot at all. For many people, no weight is just fine.

On the sumo deadlifts make sure your feet are wider than your squat stance and toes slightly turned out.  Focus on driving the knees out and squeezing the butt at the top of each rep!  These can be done pretty heavy but for 15 reps each time don't need to be anything crazy.  Between 95-155 for women and 155-225 for men would be a general guideline.  They can also be done with just a heavy kettle bell.

Choose either the foam roller or the barbell for this one and you can try it from your knees or your feet.  Be careful not to roll out too fast and keep the arms straight both out and in.  You may have to only go out a little way if this is your first time with this one.

You can use a plate, a med ball, or dumbbells for the Russian twists!

MAMA MODIFICATIONS

PISTOLS OR SIDE BOX STEP OFFS - These can be great movements for mamas but if youre having any SPD pain or trouble with balance feel free to sub a supported pistol to a box, shorter box step offs, step ups, goblet squats. hip thrusts, or single leg glute bridges.

SUMO DEADLIFTS - If the shape of your belly or any tightness in the hips is making this movement uncomfortable, try putting the weight on a stack of plates so that you do not have to reach down quite as low to pick it up.

BARBELL OR FOAM ROLLER ROLL OUTS - If you ntice any coning in your belly or feel yourself bearing down in your pelvic floor, modify to a shorter range of motion or sub Birthfit Functional Progressions (See BF Youtube library for demos), Bear Crawl, Farmer Carries, Overhead plate holds, waiter walks, or sled push/pull.

RUSSIAN TWISTS - Please note it is important to acoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)

WARM UP

Full Body Warm Up
Running Warm Up

SANDBAG

20 MIN AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
20 Sandbag Over Shoulder
200 M Burden Run
20 Alt Sandbag Slam
200 M Burden Run
20 Bent Over Sandbag Slam
200 M Burden Run

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 3 Rounds +

20 minutes -- PACE YOURSELF!

For the 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!!!

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward.  Take smaller steps to reduce the impact on your knees and back.

The sandbag slam starts with the bag on the ground between your feet. Grip the sides of the bag and clean it
 to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.

Set up and bring the bar to your left shoulder and repeat.

For the bent over slams, 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.

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

Front Squat 5 x 3
(One Set Every 3 Min for 15 Min)

Take at least 3 warm up sets to build up to your working weight on the front squats.

These should be heavy but not so heavy that your core collapses, elbows drop or back rounds. Make sure you maintain correct form on every rep!!

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.

Part 2
Complete 60 Strict Pull Ups in as few sets as possible.

Modify appropriately and rest enough between sets so that you can perform sets of at least 5 reps the whole way. Shouldn't take more than 15 minutes.So we want to keep these pull ups strict.  If you are unable to perform 12 sets of 5 pull ups, no problem! Just use a band, put the bar in a rack and do supine rows, do trx/ring rows, or even bent over rows.

If you choose bent rows, they should be heavy but not necessitate any action or momentum from the hips.  If you are feeling to much stress in the lower back, try single arm bent rows with the other hand and knee planted on a bench or box.

GYMNASTICS

7 Min AMRAP
1 Strict Pull Up
+
1 Strict Toes to Bar
Come off

2 Kipping Pull Ups
+
2 Kipping Toes to Bar

RX +: 2+2 and 4+4

See below for scaling options!

Score: Total number of rounds and any additional reps.

Goal: QUALITY more important than score.

So the idea behind this is to do the 2 strict reps together (not coming off of the bar) and then the 4 kipping together (not coming off of the bar).

If you are unable to do strict pull ups you can do a jump and slow lower and then just a knee up rep.

For the kipping part you will do 2 jumping pull ups + 2 kipping knees up.

4 Rounds
30 Second Bottom of Dip Hold
Rest as Needed
30 Second Top of Dip Hold
Rest as needed

If you're feeling REALLY legit - try going for a minute.You may do these on the rings, on stationary bars, or even a couple boxes will work.

If you are unable to perform these on any of those you could scale down to ring or trx top and bottom of push up holds.

Make sure the bottom of dip or push up hold your shoulder is lower than the elbow.  If using rings or TRX bands and pull them in close to you and keep the belly tight.

For the top hold, press DOWN and keep the shoulders DOWN.  Pull the rings or bands in and keep belly tight.

If you are unable to hold for 30 seconds - just do a max time hold each time!  If that hold isn't at least 15 seconds - add 2 extra rounds of the whole thing!

4 Rounds Not For Time:
12 Dumbbell Bench Press
12 Banded Tricep Pulldowns or Skullcrushers
12 Diamond Push Ups
12 Seated Dips

Score: Put weight used for Dumbbell Bench Press

Choose a variation on all of these that you can get all 12 reps in one set.

Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulderblades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor.  Lower the DBs with control back to your chest.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull".  Really extend the elbow hard at the top!

For the diamond push ups, keep your body in a rigid plank position. Hands together so that thumbs are touching and index fingers are touching. Point your elbows slightly back. Lower your chest and thighs to the floor.  Keep everything tight and press straight back up until your arms are straight.

Plant your hands on a bench, box or chair and scoot your hips off the edge.  Try to keep your legs straight or just slightly bent. Keep your torso close to the bench the whole time as you lower down until your elbows go just beyond 90 degrees, then press back up. Perform these slow.

Part 2
10-9-8-7...3-2-1 Reps of:
Plank Up & Overs
Wide Grip Push Ups
1/2 Push Up Hold (1 rep = 1 second)

Goal is to finish this in 12 minutes or less. Stop at 15 minutes if you haven't completed the reps by then.

The way this works is: first you do 10 plank up & overs, then 10 wide grip push ups, then a 10 second 1/2 push up hold. Then you 9 of everything including a 9 second hold. Then 8, then 7 and so on down to 1.

For the plank up & overs, set up a medicine ball or stack of plates outside one hand. It should be 6-12ish inches high.

Start in a plank position (top of a push up) with arms straight, shoulders over wrists, heels over the balls of your feet.

Keeping your belly tight, quads engaged and back flat, walk one hand then the other to the ball, then over to the other side. Both hands must plant on the higher surface and both hands must plant on both sides of the ball/stack. Each time you plant both hands on one side of the ball/stack is 1 rep.

For the wide grip push ups, place your hands wider than shoulder width in your set up position.  Keep your whole body in a tight rigid position as you lower your chest and thighs to the floor then press back up to lock out.  These can also be done from the knees or with hands elevated.

Same with the half push up hold. From knees or toes, lower halfway down until your arms make a 90 degree angle.  Hold there for the required time then press back up to the top to finish. Don't let your hips sag on this one, squeeze everything!!

WARM UP
Snatch Warm Up

WORKOUT

3 Position Muscle Snatch (3 x 2 Reps at Each Position - Building)

High Hang (Pockets)
Hang (Above Knees)
Floor (Mid-Shin)This is mean to be done as a warm up and the first set of this should be done super light - like an empty bar.

You will perform 2 reps of a muscle snatch from the high hang.  This means you will deadlift the bar to the waist with a wide - snatch - grip.  Feet should be roughly under the hips with the heels down.  Arms are long and straight.  You will perform a dip  from this position, but a very shallow one.  In this "high hang" dip you will bend the knees slightly - keep the butt back but keep the chest up.  It is very shallow and the bar shouldn't really move down the leg.  Keep the arms straight.  From here you will stand up hard and fast, shrug, pull the elbows high and outside so that the bar goes up the body, then punch to lock out overhead.

The second rep each time will be from above the knees.  So again the bar starts at the waist - but this time the dip is much deeper to initiate.  You will keep the heels down and bend the knees slightly.  Reach the butt back back and allow the bar to travel down the leg keeping the arms straight.  Lower to just above the knee.  From here it is a controlled pull up the leg and out of the dip and finish off again with the explosive up, shrug, high elbows and punch to lock out.

The final rep will be from mid shin or with the plates on the floor.  Make sure the heels are down and the shoulders are higher than the hips - hips higher than the knees.  Have a nice and controlled pull off of the ground and past the knees keeping the bar close to the body and the arms straight.  Finish the same way you did with the other 2!

Do 3 sets of 2 reps at each position.

Power Snatch (8 x 1 - 1 rep every 90 seconds for 12 min.)
1 rep every 90 seconds for 12 Min!  Add weight each time if possible!

For the power snatch the bar will start on the ground.  Heels are roughly  hip to shoulder 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.

Behind the Neck Shoulder Press (30 Reps)

From the back rack position - using no momentum built from the lower body - press the bar to a locked out position overhead.For this you will use a wide grip.  Make sure you move the head slightly forward when pressing up and lowering.  Keep the belly tight and work to keep the armpits forward and shoulder blades tucked in!  Pause at the top of each rep for 1 second before lowering.

RUN VERSION

Run Version
(Measurable Distance)
8 Rounds
200 Meters Slow Jog
200 Meters Sprint
Rest 1 Min

This one is pretty simple!  As soon as you hit that 200 meter mark from the jog - you hit the gas pedal and never look back!

Run Version
(No Measured Distance)
8 Rounds
1:15 Slow Jog
:45 Sprint
Rest 1 Min

Pretty simple.  As soon as you hit 1:15 turn on the gas and never look back!

If you have a GPS watch or something - track the full distance.

ROW VERSION

Row Version
8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Min

BIKE VERSION

Bike Version:
8 Rounds
1:15 Slow Spin
:45 ALL OUT
Rest 1 Min

Score is calories.

As soon as you hit 1:15 - hit the gas!

Not For Time
4 Rounds
10 Single Leg Deadlifts
(per leg - 10 on 1 and then 10 on the other)
20 Hollow Rocks
30 Russian KB Swings (Heavy)
40 Love Taps

Use a 53-70lb KB for Men
35-53 lb KB for Women

Put weight used on Single Leg deadlift as your score.Use opposite arm, opposite leg technique for single leg DL. Make sure there is SOME bend in the knee. Focus on keeping the back flat and heel down.

For the Hollow Rocks really use the abs to press the low back into the ground while lifting the hips and the shoulders. May bend one or both knees if necessary to keep back on the ground!

Focus on good hip drive and butt squeeze on KB Swings. KB only needs to go to about eye level. If you can find a pretty heavy KB or DB for this - that's awesome.

Love taps are called love taps because Julian and I did these on the first week we knew each other and I've called them that ever since. See video on IG and FB.

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

HOLLOW ROCKS - If you notice any coning or are working on healing DR, you can try subbing BF Functional Progression 1(you can always spice it up by making it banded or weighted!), FP 4 Holds or Bear Crawls would also be great here! You can also do an overhead plate hold or farmer carry hold and focus on your posture and breathing mechanics.

KB SWING - If you notice and 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 a single arm swing!

LOVE TAPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk. Check out the BIRTHFIT Youtube library for demos.

WARM UP

Full Body Warm Up

SANDBAG

40 Sandbag Overhead Lunges
10 Drag and Pull
40 Sandbag Zercher Lunges
20 Drag and Pull
40 Sandbag Back Squats
30 Drag and Pull

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

Score: Total Time
Goal: 16 Min

As you fatigue in this workout, really focus on keeping your back flat and belly tight!

For the overhead lunges you will hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

The Drag and Pull with the Sandbag is SUPER fun. Basically you will be in a plank position on top of your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm. Each drag (up) and pull (back) counts as 1 rep.

For the Zercher lunge, cradle the bag between forearms and biceps with your arms arms pinned to your torso. Keep your belly tight and lunge as described above.

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

Back Squat (7-5-3-3-3)

This will be on a running clock. Warm up to your first working set to begin and start your set of 7 reps at 0:00.

Then at 2:00 do your set of 5.

At 4:00 - set of 3
6:00 - set of 3
8:00 set of 3

Add weight with each set and post the weight used in final set as your score.

After completion the clock will continue to run and you will start on Part 2 (Shoulder Press). First set at 12:00.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Shoulder Press (10-7-5-5-5)

This will work on the same running clock as the back squats and will start at the 12:00 mark.

At 12:00 you will do your set of 10.

14:00 - set of 7
16:00 - 5
18:00- 5
20:00 - 5

Your score is load used in your final set of 5.

Shoulder press starts with the bar on your shoulders, 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 so you have to 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 and keep your elbows in front of the bar.

WARM UP

10 Banded Pass Throughs
30 Seconds Jumping Squats
30 Seconds Alternating Wrist Stretches
30 Seconds Tuck Hold

Banded Pass Throughs
1. Begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Jumping Squats
1. Begin in a squat stance, with your feet right outside the hips, toes pointed slightly out.
2. Squat down until your hips travel below your knees.
3. As you stand, you will move directly into an explosive high jump, getting off the ground as much as possible.
4. Absorb the landing by bending the knees and smoothly dropping directly into your next squat.
5. The goal is to be as quick and explosive as possible in each jump.

Alternating Wrist Stretches
1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.

GYMNASTICS

EMOM 10 Min
(Every Minute on the Minute for 10 Min)
3-5 Strict Handstand Push Ups
5 High Box Jumps
Both movements performed each minute

Score: Just enter total reps of all of it completed in the 10 min.

Subs and Modifications:
Less Reps / Box Strict Handstand Push-Ups
Less Reps / Lower the box height

Strict Handstand Push Ups:
1. Kick up to a handstand against the wall
2. Hands will be set slightly outside of shoulder width, fingers angled out to 45 degrees
3. Carefully lower yourself to the floor, until your head gently taps your mat
4. Push back up to full extension

High Box Jumps
1. Begin standing in front of your box, with your feet slightly outside the hips
2. Dip and drive with your legs, swinging your arms to produce power
3. Jump ontp your box, taking off of two feet
4. Land with soft knees to absorb the power, and carefully step back down

Skill Focus: Bar Muscle Ups
Every 30 Seconds for 10 Rounds (5 Min)
1-2 Bar Muscle Ups

Score: Total Reps Completed

Subs and Modifications:
Jumping bar muscle-ups

Bar Muscle Ups:
1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support

Part 1:
Every 3 Minutes for 4 Rounds (12 minutes):
10 Shoulder Press
10 Upright Row

Score: Enter Weight Used

This workout was written for dumbbells but you can definitely use a barbell if you don't have the appropriate weights on the DBs.

Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the upright row, stand up tall with a dumbbell in each hand. Keep your chest up and belly tight as you pull the dumbbells up to your chest. They should stay close to your body. Elbows shouldn't really go higher than your shoulders. Lower back to your waist with control.

Part 2:
Every 3 Minutes for 4 Rounds (12 Minutes):
12 Front Raises
12 Reverse Flys

Score: Enter Weight Used

Choose a weight you can do all 12 reps in a single set.

For the Dumbbell Front Raise both arms move together. Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. You will raise your arms up in front of you with wrists facing down until arms are parallel to the ground.

For the Reverse Flys, set up with feet hip to shoulder width apart, holding a light dumbbell in each hand. Send your butt back, bend your knees slightly and allow your torso to tip forward to just above parallel. Keep a slight bend at the elbow but let your arms reach straight down keeping your shoulders pulled back. Raise the dumbbells out to the sides and up until they are in line with your shoulders then lower back down to the starting position. Keep your belly tight the whole time.

Part 3:
3 Rounds: 1 Min on 1 Min off
Kettlebell Swings

Goal: 70+ Reps

Suggested weight:
Men: 50+ #
Women: 35+ #

Choose a weight that will allow you to hold on the the weight for most of the minute. Choose a weight that allows you to hit the goal rather than getting less reps with something heavier.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way 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!

WARM UP
Shoulder Warm Up

WORKOUT

Thruster (3 x 7)

These are meant to start pretty light and add weight each set. To get you primed for the main meat of this workout.

For the thrusters 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.

Thruster (3 Reps Every 2 Min for 8 Rounds (16 Min Total))

If possible - add weight each set or increase the load every couple sets. Post heaviest set as your score.

You don't have to start heavier than you ended in the last part.

3 Rounds
30 Seconds ON
90 Seconds OFF

Max Reps Thrusters

Use 50% of the heaviest weight you got for the sets of 3

Score: Total Reps from All 3 Rounds Combined
Goal: 30 Reps

Use the same weight for all 3 rounds. The way this works is you work for 30 seconds and then rest for 90 seconds - 3 total times!

Rather than putting the bar down in the middle of the work period, see if you can slow down a bit and take a pause in the overhead position but keep working for the whole 30 seconds!

RUN VERSION

Run Version:
4 Rounds
Run 1000 Meters at Moderate/Fast Pace
Rest 60 Seconds
Run 400 Meters at a Fast Pace
Rest 2 Min
Jog 200 Meters
30 Seconds Rest

If you don't have a way to get exact measurements:

4 Rounds
Run 5 Min at Moderate/Fast Pace
Rest 60 Seconds
Run 90 Seconds at Fast Pace
Rest 2 Min
Jog 1 Min
Rest 30 Seconds

Mixing endurance with the longer part in with speed for the second part and active recovery with the jog portion.

Moderate Fast = could keep going at that pace, not comfortable though and probably only last a min or so more at this pace.

Fast = not 100% but uncomfortable and not sustainable
Jog= jog

ROW VERSION

Row Version:

4 Rounds
Row 1250 Meters at Moderate/Fast Pace
Rest 60 Seconds
Row 500 Meters at a Fast Pace
Rest 2 Min
Row 250 Meters
30 Seconds Rest

BIKE VERSION

Bike Version:

Men:
4 Rounds
Bike 60 Cals at Moderate/Fast Pace
Rest 60 Seconds
Bike 30 Cals at a Fast Pace
Rest 2 Min
Bike 10 Cals at a slow pace
30 Seconds Rest

Women:
4 Rounds
Bike 50 Cals at Moderate/Fast Pace
Rest 60 Seconds
Bike 20 Cals at a Fast Pace
Rest 2 Min
Bike 10 Cals at a slow pace
30 Seconds Rest

Part 1:
Butts
5 Rounds
30 Seconds Back Rack Reverse Lunge Right
30 Seconds Back Rack Reverse Lunge Left
30 Seconds Good morning
30 Seconds 1 and 1/2 Rep Back Squat

Rest 2 Min

You will use the same weight for the whole thing and keep it on the back for the full 2 min.

Men try around 75-115#
Women try around 45-75#Ok so for this you just put that bar on your back and know that it is going to be there for 2 min!

You will start with 30 seconds of reverse lunges on the right leg.

Reach the back leg back and kiss the knee to the ground. Make sure that you take a wide enough step that you can keep your front heel down.

After 30 seconds on the right - switch to the left and do 30 seconds.

After that you will perform the 30 seconds of Good Mornings. You will hinge at the hips, keep the knees pretty straight and keep the back flat! If possible you will get to a 90 degree bend, but if you can't get there for strength or flexibility sake and the back starts to round - don't go so far.

From here you will do 30 seconds of 1 and 1/2 rep back squats. So you will perform a squat all of the way down - come half way up - go back down - then stand all of the way.

Keep the heels down, chest up, knees out!

Part 2:
Guts
5 Rounds
30 Russian Twists
10 Slow Candlestick Roll Down

Rough idea for weight on the Russian Twists - 10 - 30#

This is NOT for time because the candlestick roll downs are meant to be SLOW!

Just post weight used for your score.For the russian twists - each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. You may do these with a dumbbell, a ball, a plate, whatever!

For the slow candlestick roll downs you will roll your butt and legs and low back up off of the ground and point the toes toward the ceiling.

Then you will SLOWLY roll yourself down - one verterbrae at a time, until you are all the way down with the feet on the ground.

MAMA MODIFICATIONS

WALKING LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

SUMO STANCE RDL - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a Banded Goodmorning

RUSSIAN TWISTS - Please note it is important to acoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)

AROUND THE WORLD - This movement can put a lot of pressure on your core and pelvic floor. If you are preganant, in the rehab stages of postpartum, or working to heal diastasis or PF dysfunction you may want to use this time to practice any of the BIRTHFIT Functional Progressions especially the rolling transition from FP1 to FP2 (Check out the Functional Progression Warm Up Video on the Members Only page). You could also sub BIRTHFIT Banded Woodchops, Farmer Carry, Ball Slams, Overhead Plate Hold/March, or BIRTHFIT Half Kneeling Windmill (Visit their Youtube channel for demos).

WARM UP

Full Body Warm Up
Squat Warm Up

SANDBAG

5 Rounds
12 Sandbag Burpees
16 Sandbag Step Up and Overs

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time
Goal: 16 Min

Simple but not easy! You're shooting for roughly 3 minute rounds on this one. Breathe on the Sandbag burpees and make sure you plant your feet in a good spot for when you transition to the ground to overhead portion.

Make sure on the setp up and overs that you are comfortable stepping DOWN off the other side.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand 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!

For the sandbag step-up overs. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down the other side. Alternate stepping legs each rep.

Subs could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or performing to something like a stair/step, and simply step up and then back down alternating legs each rep.

WARM UP
Squat Warm Up

WORKOUT

Front Squat (5 x 5 (Every 2 Min for 10 Min))

Rest 2 Min Before Chin Up Portion.

Front Squats should be heavy, take 10-15 minutes to build up to 80-85% of your 1RM, then keep the load the same for all 5 working sets.

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.

Every 30 Seconds for as long as you can last (up to 10 Min)
3-5 Unbroken Chin Ups

Score is total reps when you can no longer keep up your unbroken sets.Choose a variation on the chin up that will allow you to knock 3-5 reps fairly easily. Once you do a few sets, they are going to get very difficult and you'll want to be able to last at least 5 minutes!

For the chin up you will use a supinated grip, meaning palms facing toward you. So use that same grip even if doing bent rows, ring rows etc.

Keep the movement strict and maintain engagement through your abs the whole time!

WARM UP

Warm Up
10 Banded Pass Throughs
30 Seconds Alternating Wrist Stretches
10 Scapular Push-Ups
1 Min Tuck Hang

Banded Pass Through
1. Begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Alternating Wrist Stretches
1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.
5. Turn your hands out, until your fingers face away from each other. Shift from side to side, fully over each hand, hinging at the wrist.
6. Repeat all variations with your palms facing up (back of the hands to the ground.)

Scapular Push Ups
1. Set up in a plank position, with your shoulders directly over your wrists.
2. Keeping your entire body tight, allow only your shoulders to relax, and sag down towards the floor.

See full write up on Members Only!

GYMNASTICS

AMRAP 10 MIN
(As Many Reps as Possible in 10 Min)
1 V-Up
1 Glide Kip/Bar Muscle Up
1 Bar Dip

then

2 V-Ups
2 Glide Kips/Bar Muscle Ups
2 Bar Dips

then

3 of each - 4 of each... and so on

Score: Total Reps added up at the end

Subs / Modifications:
Tuck-Up
Jumping Kip
Lower as much as possible

V-Up
1. Begin laying on the ground, with arms extended overhead, legs straight, and lower back pressing into the floor.
2. Simultaneously lift your upper and lower body off the floor as high as possible, with the goal of tapping your fingertips to your toes. Only your glutes and tailbone will remain on the ground.
3. Control yourself back down to the floor, returning to your active, starting position.

Glide Kip
1. Begin standing a foot behind the bar
2. Jump to the bar, landing in a hollow position on the backside of the bar
3. Maintain your hollow position as you swing fully forward, to the front side of the bar
4. Once you swing forward, you will stall in space for a split second (body position fully extended)
5. As you feel yourself starting to swing backward, lift your toes toward the bar (legs stay straight)
6. Before passing underneath the bar, squeeze your glutes, which will open your hip angle and generate your body vertically, towards the bar
7. When your hips get close to the bar, aggressively sit-up, shifting your hands, wrist, and shoulders simultaneously to land in a front support

Bar Dip
1. Begin in a front support on top of the bar, with your hands gripping outside your hips, legs straight, and toes pointed
2. Dip down towards the bar, with your elbows tracking backwards, getting your chest as close to the bar as you can go
3. Push back up into a front support

Skill Focus: Freestanding Handstands
3 Rounds
5 Kick-Up to Wall Split Handstand
2 Min Freestanding Handstand Practice - Begin with small kick-up and gradually build

No Score

Subs/Modifications:
Only kick-up as high as possible under control (do not have to get to full handstand)
Very small kick-ups - Feet stay close to the ground

Kick-Up to Wall Split Handstand
1. Begin facing the wall, with feet set in a wide lunge position, arms extended forward and down
2. Slowly lower to the floor, keeping your fingers spread and shoulders engaged
3. As your hands come to the floor (approximately 6 inches from the wall), push through your front foot to initiate the kick-up
4. Extend through your shoulders for a strong base
5. Allow your top foot to gently tap the wall
6. Keep your legs separated in a split position for easier balance (the wider your split, the easier your handstand will be)
7. Feel your fingers gripping the floor to help maintain balance
8. Carefully come back to the floor and into your starting position.

Freestanding Handstand Practice:
1. In an open space, set your feet in a wide lunge position, arms extended forward and down
2. Slowly lower to the floor, keeping your fingers spread and shoulders engaged
3. As your hands come to the floor, push through your front foot to initiate the kick-up
4. Extend through your shoulders for a strong base
5. As you become vertical, keep your legs separated in a split position for easier balance (the wider your split, the easier your handstand will be)
6. Feel your fingers gripping the floor to help maintain balance
7. Hold the split position, or slowly bring your legs together for a true-vertical handstand
8. Carefully come back to the floor and into your starting position
9. Note: Start with a very small kick-up, keeping your feet within inches of the floor. As you feel more comfortable, you can get higher and higher, until you eventually end up in a handstand. This is a very slow, controlled, strength-based movement, so do not try to generate a ton of power (which results in a crazy movement that may be scary!)

Part 1
Seated Shoulder Press (6 x 8 (8 Reps Every Minute for 6 Minutes))

Choose a load you can do all 8 reps in a single set.

Set up for the seated shoulder press in an upright seated position with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press the dumbbells straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders.

Rest 2 Min before Part 2

Part 2
Strict Pull Ups (6 x 8 (6-8 Reps Per Minute for 6 Min))

No kipping, unassisted, unweighted pull ups.Score is total number of strict pull ups in the 6 min - never doing more than 8 in one min. So you will do 36-48 total reps.

Keep these strict, so use a band or go to a ring row or bent row if you need to.

Start with an overhand grip on the bar. Squeeze your legs together, squeeze your butt and pull your shoulders down away from your ears. Pull your chin all the way up above the bar then lower all the way down until your arms are straight.

Rest 2 min before part 3.

Every minute on the minute for 9 minutes:
min 1 - 12 Lateral Raises
min 2 - 12 Upright Row
min 3 - 12 Reverse Snow AngelsThis is 3 total rounds for each movement. Choose a load you can do all 12 reps in a single set.

For the Lateral Raise, the arm will have a very slight bend. Both arms will move at the same time. The arms will go out to the side of the body/slightly in front until you form a T shape with the arms parallel to the ground, wrist pointing down. Avoid an excessive "kip" or bounce.

For the upright row, stand up tall with a dumbbell in each hand. Keep your chest up and belly tight as you pull the dumbbells up to your chest. They should stay close to your body. Elbows shouldn't really go higher than your shoulders. Lower back to your waist with control.

For the reverse snow angels, lay face down on the ground holding very light plates or dbs in your hands. We're talking light, like 2.5-5lbs. Squeeze your but and your legs together. Retract your shoulders and draw them away from your ears. Raise your legs and chest into an arch-up position and extend your arms out to a T. Maintain the arch -up position as you move your arms out in front of you, then back to a T.

WARM UP
Shoulder Warm Up

WORKOUT

Shoulder Press (3 x 5 (building))

Do a good warm up first and then make each of these sets heavier. Rest a bit between.

The bar starts on the front of the shoulders with a full grip and elbows slightly in front. Feet roughly between hip and shoulder width. Heels down. Butt squeezed. Chest up and belly tight. Using no momentum from the lower body you will move the face out of the way, press the bar straight up, move the head back to neutral and finish completely locked out with the biceps by the ears. Upper back is pressing up into the bar and the bar is over the middle of the body.

Lower by bringing the elbows in front and moving the face back out of the way. Absorb with the knees if you need to but you cannot use any of that knee bend to feed the next rep.

Push Press (3 -2-2-1-1-1-1)

Each of these sets should also get heavier - rest no more than 2 min between sets.

Set up for the push press 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.

Make sure that when you lower the weight you bring the elbows in front and absorb with the knees to either send into the next rep or re-set.