WARM UP
Squat Warm Up

WORKOUT

Front Squat (4 x 4 (4 Sets of 4 Tempo Squats))

Take about 12 minutes to complete this.

--- THE TEMPO IS 33X1 ---
This means lower for 3 seconds, active hold in the bottom for a full 3 seconds, drive hard back up to standing, pause for one second at the top and repeat for the remaining reps.

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 3 Minutes for 15 Min
5 Bench Press
12 Bench Jump Overs

These should be heavy, unbroken sets.  You can keep the load the same or add load between sets.All 5 sets of the bench should be a challenge. Start somewhere around 80% and either keep it the same or add a small amount of load each time.

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

The bench jump overs are just like they sound. Two foot take off and two foot landing, jump over the bench. Then, turn and jump over again. Each jump is one rep.

GYMNASTICS

WARM UP
Pull Up Warm Up

WORKOUT

7 Min EMOM
3-6 of the following complex performed every minute for 7 min:
2 Second L Hold
1 Kip Swing
1 Toes to Bar

So one time through that is 1 rep.  Repeat for 3-6 reps each minute.You will hang from the bar and lift the legs into an L position.  Hold for 2 seconds.

From here you will lower the legs and pull your head and chest through in an arch position.  Then you will press against the bar and swing the feet forward into a hollow position.  That is 1 kip swing.

From there you will once again pull the head and chest through as the feet go behind and press into the bar as you bring the toes up!

If you are unable to do the L hang you may do a knee tuck hang.
If you are unable to do toes to bar you may do a knee up or knee to elbow.

Your score is how many total reps you did through out.
So if you did 5 per min for 7 min your score is 35.  Write what version you did in the comments.

3 X 5 SLOW LOWER DEFICIT PUSH UP
RIGHT INTO
MAX PUSH UPS
After all 3 Rounds...REST 2 MIN
THEN
3 X 1 MIN PLANK ON ELBOWS
(WEIGHTED)

Score: Total Push Ups from the Max Push Up Sets Combined

Slow Lower Deficit Push Up
You will use a plate (or stack of plates), phone books (are those still a thing?), or something under both hand to elevate your hands by about 3-4".  Make sure you don't set them up too wide.  You will perform a slow lower push up for 5 reps.  Try to lower for 3-5 seconds for each rep.  Press up at normal speed to complete lock out.

Max Push Ups
After you have completed 5 of the slow lower deficit reps you will immediately move off of the plates and do as many reps as you can of regular push ups.  These must be WITH GOOD SOLID TECHNIQUE.  No shorting the reps.  No sagging, snaking, worming, or hips up.  Chest and thighs touch at the bottom.  All of the way up at the top.

Weighted Plank on Elbows
You can do these in a vest, or with a plate on your back. If you don't have either of those as an option  you CAN do these unweighted as well.  Start with something light and only increase weight if you can hold the entire minute without starting to sag.

Your weight will be in your elbows, which should be lined up under the shoulders.  Shoulders, hips, knees and feet are in line.  Belly tight and butt squeezed.  Weight should be on the middle of the back.  If you start to sag - drop the weight or go weightless.

If holding 1 min without weight still isn't happening - you can accumulate 1 min for each set.

Every 5 minutes for 30 minutes, perform:
5 clockwise/5 counter clockwise Plate Halos
10 Upright Rows
20 Push Up + Dumbbell Pass Through
12 Ring Rows/Supine Barbell Rows

Suggested weights:
Halos:
Men: 25-45lb plate
Women: 15-25lb plate

Upright Rows/ Pass Thoughs
Men: 25-40lb DBs
Women: 15-25lb DBs

Score: Enter the weight you used for the upright row - enter other details in comments.
Goal: Perform slow controlled movements moving from one right into the next.  This should give you about 90 seconds to recover between rounds.

For the plate halos, stand holding a plate (or single DB) in front of your face. Rotate the plate around your head one direction 5 times then rotate it 5 more times the other way. Keep your belly tight!

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 push up and pass through you will start in a plank position with your dumbbell just to the outside your right hand. First do a push up, then with your left hand, reach under and grip your dumbbell. Pull it to the left side of your body.

Keep your belly tight and butt down. Do another push up then reach under and across with your right hand and carry the DB back to the right side of your body. Choose a load you can carry the DB all the way across to the outside of your opposite arm each time. One push up + pass though = 1 rep.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Same if you are doing ring rows, find the right angle!

Position yourself under the bar/rings with arms straight, shoulders slightly behind the bar/rings. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar or rib contact with the rings and lower back to straight arms.

WARM UP
5 Sets (Lightly builiding)
2 Muscle Cleans + 3 Front squats

These are to be warm up sets starting with an empty bar and lightly building per set.

WORKOUT

EMOM 14 MIN
(Every Min on the Min for 14 Min)
1 Clean + 2 Front Squats

Score: Weight
Goal: Unbroken.  Heavy.  But safe and solid movement.

Choose a weight that will challenge you.  If at any point you need to go up or down, that is totally fine.

For the 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.

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.

1 1/4 Front Squat (3 x 4)

Squat down to depth, up to just above parallel then, back down to depth and up.Rest as needed between sets.

RUN VERSION

Run Version:
Run 800 meters - MODERATE
Rest 2 Min
8 x 200 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Run 600 Meters - MODERATE
Rest 2 Min
6 x 200 Meters HARD
(20 Sec Rest between 200s)
After final 20 sec Rest
Run 400 Meters MODERATE
Rest 2 Min
4 x 200 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Run 200 Meters Moderate

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD.  Not 100%- 85-90% Effort with marginal drop off.

Score is total time, but don't mess up the paces for YOU to try to get a better score!

Run Version/No Measured Distance:
Run 4 Min - MODERATE
Rest 2 Min
8 x :40 Seconds  HARD
(20 Sec Rest between)
After final 20 Sec Rest
Run 3 Min - MODERATE
Rest 2 Min
6 x 40 Seconds HARD
(20 Sec Rest between)
After final 20 sec Rest
Run 2 Min MODERATE
Rest 2 Min
4 x 40 Seconds HARD
(20 Sec Rest between)
After final 20 Sec Rest
Run 1 Minute Moderate

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD.  Not 100%- 85-90% Effort with marginal drop off.

Score is total distance if you are able to measure on a watch or something, but don't mess up the paces for YOU to try to get a better score!

ROW VERSION

Row Version:
Row 1000 meters - MODERATE
Rest 2 Min
8 x 250 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Row 750 Meters - MODERATE
Rest 2 Min
6 x 250 Meters HARD
(20 Sec Rest between 200s)
After final 20 sec Rest
Row 500 Meters MODERATE
Rest 2 Min
4 x 250 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Row 250 Meters Moderate

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD.  Not 100%- 85-90% Effort with marginal drop off.

Score is total time, but don't mess up the paces for YOU to try to get a better score!

BIKE VERSION

Bike Version:
Bike 4 Min - MODERATE
Rest 2 Min
8 x :40 Seconds  HARD
(20 Sec Rest between)
After final 20 Sec Rest
Bike 3 Min - MODERATE
Rest 2 Min
6 x 40 Seconds HARD
(20 Sec Rest between)
After final 20 sec Rest
Bike 2 Min MODERATE
Rest 2 Min
4 x 40 Seconds HARD
(20 Sec Rest between)
After final 20 Sec Rest
Bike 1 Minute Moderate

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD.  Not 100%- 85-90% Effort with marginal drop off.

Score is total calories, but don't mess up the paces for YOU to try to get a better score!

7 Rounds
7 x Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning

Then

10 Reps Around the World

Score is weight used for the complex.So you will go through the complex of lunge, lunge, good morning - 7 times.  Then you will place the bar down and do 10 Around the Worlds. (5 Each way alternating).

On the lunge, make sure you take a big step back, touch the back knee - drive through the front heel.

On the Good Morning, only a slight bend in the knee - keep the back flat and hinge at the hip.  Squeeze the butt to stand up.

Only hinge as far as you can keep the back completely flat.  This will have a lot to do with midline strength as well as hamstring flexibility.

8 Min AMRAP
16 Russian Swings (heavy for you)
8 Sit Up to Stand with DB or MB

Use a KB that is heavy for you on the swing.

For the MB Sit Up -
Men 15-25 lb
Women 10-20 lb

Even though this is an amrap, make sure you are really focusing on quality.

For the Russian Swing - really focus on keeping the belly tight and squeezing the cheeks at the top.  Only need to swing the bell to eye level.

For the sit up to stand - touch the ball or DB behind you - perform a sit up and bring that all of the way to standing with the ball or db overhead.

MAMA MODIFICATIONS

Reverse 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.

GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

AROUND THE WORLD - This movement can put 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: 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, or Waiter Walks.

WARM UP

Full Body Warm Up
Squat Warm Up

SANDBAG

5 Rounds
10 Sandbag step overs (L)
5 Bear complex reps
10 Sandbag step overs (R)
5 Bear complex reps

RX Men: 50-60#
RX Women: 30-40#

Box Height Estimate: 20-24" Men/ 16-20" Women

1 Bear Complex Rep = Power Clean + Front Squat + Push Press + Back Squat + Push Press

For those of you with a heavier sandbag, if unable to adjust the weight, feel free to decrease the reps to 7 step overs/3 Bear complex meet the goal time.

Goal time: 20 Min

We are kicking this program off with a really good one for you guys!

We have a twist on the step over in this one so make sure you move carefully as you get more comfortable with the movement, breathe and keep your belly tight. WATCH THE DEMO video if you haven't seen it already!

For the sandbag step overs: First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box.  Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor,  stand up all the way, turn and repeat from the other side.

Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up Over or try it with a dumbbell in one hand.

The weight you choose should allow you to be CAPABLE of doing all  reps of the Bear Complex unbroken.  Doesn't mean you have to - just means you could if you wanted to.

For those complexes.  You have a few options:  You can do it as written - Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

OR

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

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

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

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

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

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

Back Squat (4 x 6 (Set of 6 Every Other Min for  8 Min))

These should be done at the same load, roughly 70-80% of your 1RM. If you don't know your 1 rep max, pick something that those final reps on the final set will be very challenging but you can maintain correct form.

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.

Bench Press (4 x 6 (Set of 6 Every Other Min for 8 Min))

These should be performed at the same load. Go a little lighter if you do not have a spotter. Ideally this is around 70% of your one rep max.

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

4 Rounds of:
8 Bulgarian Split Squats (Left leg forward)
8 Bulgarian Split Squats (Right leg forward)
8 Tempo Push Ups (41X1)

Idea for loading: If you are new to these, start light and add load as you get more comfortable.

No matter what they should be relatively light. The upper limit that should be used for most folks is:

Men: 75-95# Barbell or 40-50# DBs in each hand.
Women:  45-65# Barbell or 25-35# DBs in each hand.

Goal: Keep your torso upright in the split squats and maintain the tempo for every push up!

Choose a variation and load that you can perform all reps unbroken.

For the Bulgarian Split Squats, you can either have a barbell on your back rack, hold a pair of dumbbells at your shoulders or hanging by your sides.

Place the top of one foot face down on the bench behind you so the sole of your foot is facing up.

Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes.

Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout.

Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground.

Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.

For the tempo push ups, it is a 4 second descent to a hover 1 inch from the floor for 1 second. Push back up with max power then pause for a second at the top before starting the next rep.

Keep your body in a rigid position. Squeeze your butt, your thighs and your abs the whole time.

GYMNASTICS

WARM UP
Pull Up Warm Up

WORKOUT

For the next 5 weeks we will be using workouts from each our Gymnastics Extra Programs (+ a little bit of extra) that can be found on the Members Only website for our gymnastics programming.  These programs are designed to help you target specific weaknesses/work toward specific goals.  They include: Toes to Bar, Strict Pull Up, Kipping, Pull Up, Push Up, Handstand Push Up, or Pull Up Stamina.  To learn more about these programs - head to Members Only and click EXTRA PROGRAMS!

If you are participating in the Choose Your Own Adventure Challenge - Skills Track - you will have chosen one of those programs to follow!  You can find everything you need on Members Only!

This pull up skill work in today's workout is from the Pull Up Program Level 1

7 Min Handstand Hold Practice
Put 7 min on the clock and practice holding a handstand or kicking up into a handstand.Options here are free standing - back agains the wall - facing the wall - just practicing kicking up (even if you aren't comfortable going ALL of the way up - or even just holding a pike handstand on a box.

It's 7 min of practice so take breaks as needed.

Main focus here is spreading the fingers and learning how to balance across the whole hand.  Keeping the belly tight and butt squeezed (no overextension).  And really pressing the ground away - keeping those shoulders active.

10 Min EMOM
Min 1: 4 Inchworms with a 5 second pause in the plank or 2 Wall Walks with a 5 second hold in the handstand
Min 2: 10 Strict Hanging Knee Raises or 5-7 Strict Toes to Bar

No real need for a score here - but since it will give you credit in Wodify just put your total Knee Raise or TTB reps - and put which version of each you did in comments.If you are doing inchworms you will place your hands down in front of  your feet and  walk them away from you until you are in the top of a plank position.  Focus on keeping the belly drawn in and the shoulders, hips, and ankles in one straight line.  Hold for 5 seconds.  Walk hands back to the feet and stand.

For the wall walk option start in the bottom of a push up at the bottom - press to the top of a push up - walk the hands back toward the wall as the feet go up the wall.  Keep the belly tight.  Get the belly and nose all of the way against the wall in a handstand position and hold for 5 seconds.  Then lower by walking hands away from the wall and walking the feet down the wall.  Go all the way back down to the bottom of a push up.

For the hanging knee raises you will hang from your bar and without adding any swing bring the knees up as close to the chest as possible.  Lower under control.

For the strict toes to bar this means NO swing!  Press against the bar as you contract the core and lift the legs working to keep them as strict as possible.  Pick a number that is sustainable for you.

Skill Work from Level One Pull Up Program
5 SETS of 3-5 BANDED STRICT PULL UPS
TABATA HOLLOW / ARCH

See below for sub options and instructions.  Do all 5 sets of pull ups with rest between before the hollow/arch part.BANDED STRICT PULL UPS:

Use a band that will allow you to get sets of 3, but no more than 5-6 per set. If it makes it TOO easy, we miss the point. Make sure you start from a complete hang position in the bottom and get your chin all of the way over at the top.

If you don't have bands you can also do a jump and slow lower for this part.

TABATA HOLLOW / ARCH
Tabata means you will work for 20 seconds and then rest 10 seconds. For this tabata you will alternate back and forth between a hollow position and an arch position. These are the positions we need when we are hanging on the bar to create the proper kip swing. You will do a total of 4 minutes or 4 rounds of each movement.

For the HOLLOW position:
Lie on your back with your hands over your head and legs straight. You will think of lifting your shoulders off of the ground, and the feet also. To do this you will pull your belly in and press your lower back into the ground. The goal is to get your WHOLE lower back in contact with the ground while the shoulders and arms, as well as the legs and feet are lifted. Think of making a banana shape! Hold this for 20 seconds.

Rest for 10 seconds and then...

For the ARCH position:
Roll onto your belly, hands still over your head and legs still straight. This time you will lift your arms and chest, and feet and legs by arching the back and squeezing the butt. Don't crank your neck back. Keep your head in a neutral position. Hold this position for 20 seconds.

Rest for 10 seconds and then go back to hollow.

Repeat for a total of 4 rounds.

1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Bicep Curl + 10 Second 90 Degree Hold
Alternating Curl & Press (Each Arm)

Score: Weight Used
Goal: Choose a load you can make through round 5 without breaking.

Here's how it will go:
First do a curl with both arms then lower halfway down and hold for 10 seconds. Lower your arms and perform 1 curl into a press with your right arm, then same thing with your left. Next, 2 curls with a 10 second hold, lower the dumbbells and do 2 curls into presses with each arm, alternating your arms as you go.

You will definitely have to break this up but pick a load you thing you can get through the round of 5 curls.

Keep your elbows tight to your body and your shoulders drawn down away from your ears the whole time on the curls. Squeeze your belly tight.

When you press, straighten your arm all the way at the top with your bicep by your ear. Lower to your shoulder then reverse curl back down.

10 Rounds:
30 Seconds to Complete
Round 1: 1 Tricep Extension + Overhead Hold with Remaining Time
Round 2: 2 Tricep Extensions  + Overhead Hold with the Remaining Time

Keep adding 1 rep of the tricep extension until you get to 10.  Rest as needed between rounds in order to work for the full 30 seconds.

Score: Weight Used (hint - go lighter than you think you need to)

Annnnd for this part, ideally you will use dumbbells but you could do an empty bar or a plate.

Do these standing up. Holding your implement behind your head with upper arms vertical and biceps by your ears the whole time, extend your arms straight up overhead and hold until the 30 second mark.

Then do 2 extensions and hold overhead until the 1:00 mark. Keep adding a rep and  holding until the next 30 second increment until your complete 10 reps AND the remaining hold.

If you go unbroken it will be 5 minutes.  Can you make it???

WARM UP
Squat Warm Up

WORKOUT

Sotts Press (5 x 3)

From the bottom of the squat you will press the bar up into locked out position to mimic bottom of overhead squat or snatch catch position.At least the first two sets should be VERY light and serve as a warm up.  Hold the top position for 1-2 seconds before lowering back down.  Lower under control.

You will place the bar on your back and  get the hands into a wide (snatch/overhead squat) grip.  Lower into the bottom of the squat with the bar still on the back.  Make sure you are in a solid position with the heels down, knees out, chest up, belly tight.  Then press the bar to a locked out position overhead (while remaining in the bottom of the squat.)

The focus here is shoulder blades pulled in, bar over the middle of the foot/body, belly tight, chest up, armpits forward.  Hold for 1-2 seconds.

Your first set should absolutely be with an empty bar.  For many of you - ALL sets  will be this way.  These are HARD!

EMOM 14 Min:
Min 1:
3 Behind the Neck Push Press with a Snatch/Overhead Squat Grip
Min 2:
1 Overhead Squat

Score: Weight Used
Goal: Solid and Safe Movement

Add weight as desired as you go if you think you can handle more w weight for BOTH minutes!For the behind the neck push press it is VERY important that you absorb the lower under control and by bending the knees!

You will start  with the bar on your back with a wide grip.  Feet are between hip and shoulder width apart.  Dip keeping your chest up and heels down.  Butt goes back slightly- but shoulder stays on top of the hip (chest doesn't dip forward).  Stand up hard and fast and press to lock out.  Belly tight - armpits forward - bar over the middle of the  body.

Lower under control!

On the second minute you will get the bar overhead in a wide overhead squat grip.  Armpits forward, belly tight.  Reach the butt back and down and start to go down.  Keep your chest lifted and push the knees out.  Keep that bar over the middle of your body/feet. This means it will be slightly behind your head as you go down!  Get your butt lower than your knees at the bottom with the bar still locked out over your head.  Keep pressing up!  Belly tight, knees out, chest up, heels down.  Stand by driving the heels down, knees out, chest up and pressing into that bar!

You may use a rack for this workout or take from the ground and get to your back each time.  Use what you have.

RUN VERSION

Run Version:
12 Min Run
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Run
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Run
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Run
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score:  Total Distance if you are able to calculate it!  If not just keep the appropriate paces and times.
Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event.  Each interval is broken up into thirds (easy, moderate, hard).  As example, the 12min has a 4min easy run, 4min moderate run, 4min hard run.  The pacing is reset after every interval.  The key to this workout is the easy is EASY and the hard is HARD.

What this means its that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

ROW VERSION

Row Version:
12 Min Row
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Row
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Row
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Row
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance
Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event.  Each interval is broken up into thirds (easy, moderate, hard).  As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row.  The pacing is reset after every interval.  The key to this workout is the easy is EASY and the hard is HARD.

What this means its that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

BIKE VERSION

Bike Version:
12 Min Bike
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Bike
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Bike
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Bike
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Calories
Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event.  Each interval is broken up into thirds (easy, moderate, hard).  As example, the 12min has a 4min easy bike, 4min moderate bike, 4min hard bike.  The pacing is reset after every interval.  The key to this workout is the easy is EASY and the hard is HARD.

What this means its that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

5 Rounds
30 Seconds Single Leg Deadlift Right
30 Seconds Rest
30 Seconds Single Leg Deadlift Left
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest
30 Seconds Glute Bridges

Then
2 Min AMRAP
Dumbbell Plank Pull Across
Rest 1 Min
Repeat

Men RX: 40-50# DB
Women RX 25#ish DB

Score is weight you use for Single Leg Deadlift

Go through the 5 Rounder first.  Pick a weight that you will be able to do at least 10 reps on those single leg deadlifts.  You can either hold a single dumbbell in the OPPOSITE hand from the foot that stays planted - OR you may choose to hold a dumbbell in each hand.

Allow the knee to bend slightly.  Keep the heel down.

For the flutter kicks, lift the shoulders and the legs - press the low back into the ground and try to maintain contact throughout.

You can place your hands under your butt or to the side.

For the glute bridges you can do these with the shoulders on the ground or elevated on a bench/box.  You may do these weighted or place your dumbbells at your hips (or a single dumbbell).  Feet roughly hip width apart.  Knees bent.  Drive through the heels and squeeze the butt to lift the hips up.  You could even throw a sandbag across your hips for these if you've got one!

On the dumbbell pull across plank, keep the butt down!  You will start with a dumbbell next to each hand at the plank position.  You will take the dumbbell next to the right hand - grab it with the right hand - then move to the left hip.  Repeat with the left hand to the right hip.  Then move the dumbbell by the left hip (with the right hand) - back to the starting position.

The goal is to pass the dumbbell from side to side back and forth without too much twisting happening in the hips!

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!

FLUTTER KICKS - This movement is really demanding on your core. If you are pregnant or in the rehab stage of postpartum please consider modifying with something that allows you to maintain an appropriate amount of pressure in your core and pelvic floor. You could try elevating the legs or bending the knees so that it is a little less of a strain but still very similar. You could also sub Birthfit Functional Progression 1, Farmer Carry, Birthfit Woodchop, Birthfit Windmill (Visit Birthfit YouTube library for demos).

GLUTE BRIDGES - LOVE this movement for mamas! However, if you are pregnant and uncomfortable lying on your back feel free to sub Hip Thrusts (Shoulders/Upper Back elevated and resting on a bench or chair), Good Mornings, Sumo Deadlifts, or Lateral Step Ups.

WARM UP

Full Body Warm Up

SANDBAG

7 ROUNDS FOR TIME
9 Sandbag Hang Clean and Press
7 Sandbag Thrusters
5 Sandbag Clean and Toss Over

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

Score: Total Time
Goal: Under 15 Min

This is going to be a real shoulder smoker if you don't use the power from your hips. So be explosive!

The clean AND press together counts as 1 rep.

For the sandbag clean and jerk you will start with the sandbag on the ground.  Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high.  Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight. Stand up tall to complete the clean portion.

For the press, keep your belly tight and press the bag straight up overhead until your arms are fully extended with biceps by the ears. If the bag is too heavy to complete a strict press, you can push press or even jerk. But don't do that just to go faster.

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

For the clean and toss over, perform a clean as described above. With the bag at your chest, dip your hips then extend them aggressively. Extend your arms and toss the bag over a high box or even a bar in a rack. Choose a height that is challenging. Make sure you can clear the bar or secure it with some bands to the rack!

WARM UP
Full Body Simple Warm Up

WORKOUT

Front Squat (4 x 6 (6 Reps Every Other  Min for  8 Minutes))

Warm up before so  that all 4 sets are heavy.  Rest 2 min before Part 2 (Shoulder  Press).

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.

Shoulder Press (4 x 5 (5 Reps Every other minute for  8 Min))

Rest 3 Min before Part 3 (Lungesters).

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.

Lungester (4 x 6 (6 Reps Every other minute for 8 min))

Reverse Front Rack Lunge + Reverse Front Rack Lunge + Thruster

Barbell Lungesters start with the bar on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders.  Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

GYMNASTICS

WARM UP

2 Rounds
10 Small Arm Circles Forward
10 Small Arm Circles Backward
10 Big Arm Circles Forward
10 Big Arm Circles Backward
10 Band or Broomstick Pass Throughs
10 Band Pull Aparts
60 Second Box Lat Stretch

For the arm circles you will hold the arms out at the sides like a T shape from the shoulders.

For the pass through you hold a broomstick - PVC pipe or band with a wide grip and keeping the arms straight take it from forward to back.  Go as wide as you need to make this happen.

If you have a band you will grab it at roughly shoulder width apart with the palms up and arms out in front.  Pull the band apart keeping the shoulders back and down.

For the box lat stretch you will kneel in front of a box or bench with your elbows on top of it.  Hinge at the hips and press your head down through your biceps and hold.

WORKOUT

3 X 10 DEFICIT PUSH UP FROM KNEES
3 X 10-15 DUMBBELL BENCH
3 X 15 HIP BRIDGE
6 x 20 SECOND BOTTOM PLANK HOLD

Score: Don't worry too much about it - but you may list what weight you used for the dumbbell bench.
Goal: Movement quality over trying to rush through this!

For this session you will do all 3 sets of one movement before moving on to the next part.  Rest as needed 1-2 min between  sets and in between movements.

DEFICIT PUSH UPS FROM KNEES
For these you will use a stack of bumper plates, a couple phone books or something that you can place each hand on so that your hands are roughly 3-4" elevated off of the ground.  From here you will perform push ups from the knees, bringing your chest ALL of the way to the ground.  Focus here is making sure you don't PLOP down.  Making sure your hands are set up at roughly chest height and not too far out in front.

 If you are comfortable with doing your push ups on your toes you can sub    3 x 10 SINGLE PUSH UP FROM A DEAD STOP AT THE BOTTOM. Instead of the deficit Knee push ups.

 For these it will be common that when you go to push out of the "hole" that you will really lift your chest and overarch your back.  Don't do that.  Keep the rib cage pulled down, belly tight.  Also, fingers forward and when you go down elbows go BACK and slightly out.  Avoid that t-shape at the bottom.

Once you have followed this progression for 3 weeks - or if you are ready now you will swap this movement out for a push up on the toes from a dead stop in the bottom.

DUMBBELL BENCH PRESS
You may do these on a bench, lying on a box, or even with your back on a stability ball!  You will have a dumbbell in each hand, locked out over your chest - palms facing forward (palms facing away from you).  Lower the dumbbells to your chest under control elbows out and down.  Press to lock out completely at the top.

Choose a weight that will allow you to do these pretty unbroken.

HIP BRIDGE

Lie on your back with your knees bent and your heels down.  Shoulders on the ground and tighten the belly.  Squeeze your cheeks and dig your heels into the ground to bring your hips up.  Keep pressing up until your knees, hips and shoulders all form a straight line.  Hold for a brief moment.

Fun little bonus:
5 Min AMRAP
5 Squat Jumps
7 Toes to Bar

See how your toes to bar practice from last week holds up!
Score: Total Number of Completed Rounds + Any Additional  Reps.

For the squat jumps you will start with your feet shoulder width apart.  Keep your heels down, belly tight and chest up.  Perform a squat getting your butt lower than your knees at the bottom.  Heels down - knees out, chest up.  Stand up and add a jump at the top!

For the toes to bar you may swap out knees up or even just tempo kip swings bringing the knees/legs as high as you can.

If you don't have a bar you may swap out v-ups or sit ups.

Part 1:
4 sets of:
8 Bench Press Immediately Into
15 Push Ups
Rest 2 Min Between Sets

Score: Weight Used on Bench Press

Goal: Choose a load on the bench you can perform all 8 reps unbroken and a version of the push up you can get all 15 reps unbroken for at least the first couple of sets.Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

For the push ups, keep your body in a rigid plank position. Hands a little wider than shoulder width, elbows pointing back toward your feet. Lower your chest and thighs to the floor.  Keep everything tight and press straight back up until your arms are straight.

Part 2:
3 Rounds of:
20 Alternating Dumbbell Bent Over Rows
20 Alternating Single Arm Tricep Extensions

Idea weight for Men: 30-50# DBs
Idea weight for Women: 20-35# DBs

(Use a different load for the different movements if necessary)

Score: Don't worry too much about it - and worry about quality over speed.  But list your bent over row weight as your  score and put your tricep extension weight in comments
Goal: Rest as needed on the second part but choose a load that you can perform a minimum of 6 reps per arm for each movement.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - Keep one arm straight as you pull the other elbow up along side your body toward the ceiling. Keep your should drawn away from your ear the whole time. Forearm of the rowing arm should remain vertical. Slowly extend that elbow to extend your arm toward the floor and repeat on the other side.  For twenty reps, that is 10 on each arm.

Keep the belly tight. No kipping or pulling your CHEST down!

For the single arm tricep extensions, the dumbbells will be vertical with the rear head hovering over each shoulder.

Keep the biceps by the ears, upper arms vertical. Extend one arm at a time until it is fully extended overhead. Keep the belly tight as you lock the elbows.  Control the lower back down then repeat with the other arm. Twenty reps will be 10 on each side.

WARM UP
Barbell Clean Warm Up
Overhead Warm Up


WORKOUT

This also should be viewed as a part of your warm up.  Start light and build with each set:
5 Sets
3 Front Squats
3 Push Jerks

No Score as we don't want you to focus on load - but just in moving properly and warming up solid positions.

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.

For the push jerks, the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Press into the bar and keep the belly tight.  Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

Clean and Jerk (15 Min Clock to Establish a Heavy Single)

Score is your heaviest successful lift.  Goal is to get at least 7 good heavy lifts in.  Warm up before starting the clock if you know you are strong enough to go pretty heavy on this.

For the 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.

Now you are in position for the jerk. You can do a push jerk or split jerk.

You may need to adjust your grip or the position of the bar on your shoulders after the clean.

See above for push jerk description.

For the split jerk, as you extend you ankles, knees, and hips to drive the bar upward, your feet will leave the ground just enough to slide one foot forward and one foot back. Land with your front foot flat on the floor, knee directly over the ankle. Your back foot will make contact with the ball of the foot, knee slightly bent. Feet should strike the floor at the same time. The bar should be directly over your shoulders and hips.

Step your front foot back, then your back foot forward so they gather directly beneath your hips.

Finisher:
With 60% of your heaviest successful lift from before:
21 Clean and Jerks (Done is unbroken sets of 3)

Score: Total Time
Goal: Get through this fast - but again focus on solid movement and maintaining those touch and go sets of 3.

RUN VERSION

Run Version:
1 Mile Sled Walk / Weighted Walk or Jog
2 Mile Run

See below for options.
Score is total time.

Mark how you did this in the comments.So if you have a pull sled that would be the first choice.  Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:
- Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
- Sandbag Run (on your shoulders)
- Weight vest run
- You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
- Farmer Carry (keep this pretty light)
- Barbell on back carry (50-60% bodyweight total or less)
- Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball.  Then into your 2 miles.

ROW VERSION

Row Version:
1 Mile Sled Drag
4 K Row

See Run Version for subs for Sled Drag.
Score is total time!

Post in comments what you chose to do for first part!

So if you have a pull sled that would be the first choice.  Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:
- push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
- Sandbag Run (on your shoulders)
- Weight vest run
- You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
- Farmer Carry (keep this pretty light)
- Barbell on back carry (50-60% bodyweight total or less)
- Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball.  Then into your 4k Row.

BIKE VERSION

Bike Version:
1 Mile Sled Drag
250 Cal Bike Men / 175 Cal Bike Women

See Run Version for subs for Sled Drag.

Score is total time!

Post in comments what you chose to do for first part!

So if you have a pull sled that would be the first choice.  Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:
- push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).
- Sandbag Run (on your shoulders)
- Weight vest run
- You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.
- Farmer Carry (keep this pretty light)
- Barbell on back carry (50-60% bodyweight total or less)
- Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball.  Then into your Bike Cals!

4 Rounds
Not for Time
12 Elevated Front Leg Lunge
12 Elevated Front Leg Lunge
24 Med Ball or Weighted Sit Up
12 Split Stance Dumbbell Deadlift Right
12 Split Stance Dumbbell Deadlift Left
12 Pike Up on Box or Ball

Use a weight that is challenging for you.  Add weight each round if you can!

Use same weight for lunges and deadlifts.

For the lunges you will put your FRONT foot on a 6" roughly riser - stack of plates - something like that.

The goal is to still touch your back knee.  Leave your back foot planted.  Do all reps on one side then on the other.  Focus is on driving out of the heel!

For the wall ball or weighted sit ups, you may throw the ball back and forth with a partner - if you have one....or you can simply hold a dumbbell at your chest or the med ball or dumbbell over your head! See the video.  Anchor your feet if you need to on this one.

For the split stance DB Deadlifts you will hold a kb or db in each hand.  Take a SLIGHT split stance (see video to get idea) and basically perform a deadlift.  Allow a slightly knee bend, keep the heel down, and chest up.  If you are unable to go all of the way to the floor and keep the front heel down and chest up - you can shorten the distance a little bit.
Stand all of the way up at the top of each rep - but leave the feet in the split stance.

On the pike ups, start in the push up position, and walk your hands back as your hips rise until your hips are over your shoulders.

Each rep includes you walking your hands back out to the starting position.

MAMA MODIFICATIONS

LUNGES - 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.

WEIGHTED SIT UPS - 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 (See BIRTHFIT YOUTUBE Library for demos)

SPLIT STANCE DB DEADLIFT - LOVE this movement for mamas! 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 If you’re having a hard time with the balance (Especially, preggo mamas who have a challenge with changing center of gravity!) feel free to sub a regular Romanian deadlift, sumo deadlift, or a glute bridge/hip thrust (single leg option is good too!).

PIKE UP - If you notice any coning while performing these try modifying to knees on a box or sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill (See BIRTHFIT YOUTUBE Library for demos)