5920

TIP DB DEADLIFTS MAY 9TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: HAMSTRINGS, SHOULDER STRETCH

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

As Far as you Can Get in 12 Min
3 Dumbbell Deadlifts
1 Wall Walk or Sub
6 Dumbbell Deadlifts
2 Wall Walks or Sub
9 Dumbbell Deadlifts
3 Wall Walks or Sub
12 Dumbbell Deadlifts
4 Wall Walks or Sub
...

Keep adding 3 deadlifts and 1 wall walk per round and get as far as possible in 12 Min.

RX Men: 40-50# DBs
RX Women: 25-45# DBs

RX + Men/Women: Single Leg Deadlifts (Rep would be PER leg each round.  So first round is 3 per leg / 6 total).

Score: Reps
Goal: 84 Reps + (that's through the 18s + 6 wall walks - a bit more reps for this version)

**If doing RX+ you will still count each rep - those scores will just reflect that you are doing double deadlifts basically each time.

You'll want to keep a pretty consistent pace to make it through the round of 18 deadlifts.

Keep your shoulders active in the wall walks and rest appropriately if you feel your shoulders approach failure or loss of core stability. Good idea to take short breaks early on these!

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

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

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box for each wall walk. Or:

5 push up + tap tap per wall walk
3 inchworms per wall walk
6 alternating single arm shoulder press (3 on each arm) per wall walk

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

As Far as you Can Get in 12 Min
3 Barbell Deadlifts
1 Wall Walk or Sub
6 Barbell Deadlifts
2 Wall Walks or Sub
9 Barbell Deadlifts
3 Wall Walks or Sub
12 Barbell Deadlifts
4 Wall Walks or Sub
....

Keep adding 3 DEADLIFTS and 1 Wall Walk per Round and get as FAR as you can in 12 Min.

RX Men: 155-185#
RX Women: 105-125#

RX + Men: 205#+
RX + Women: 135# +

Score: Total Reps (Deadlifts and Wall Walks Combined)
Goal: 60 Reps + (that's through the round of 15s + 5 Wall Walks)

You'll want to keep a pretty consistent pace to make it through the round of 15 deadlifts. You can take short breaks but don't try to go too heavy on this one.

Choose a load at which you can do at least 12 really good looking unbroken reps when fresh.

Keep your shoulders active in the wall walks and rest appropriately if you feel your shoulders approach failure or loss of core stability.

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

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

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box for each wall walk. Or:

5 push up + tap tap per wall walk
3 inchworms per wall walk
6 alternating single arm shoulder press (3 on each arm) per wall walk

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

As Far as you Can Get in 12 Min
3 Barbell Deadlifts
10 Foot Handstand Walk (3 Meters)
6 Barbell Deadlifts
20 Foot Handstand Walk (6 Meters)
9 Barbell Deadlifts
30 Foot Handstand Walk (9 Meters)
12 Barbell Deadlifts
40 Foot Handstand Walk (12 Meters)
....

Keep adding 3 DEADLIFTS and 10 feet (3 meters) of handstand walk per Round and get as FAR as you can in 12 Min.

RX Men: 155-185#
RX Women: 105-125#

RX + Men: 205#+
RX + Women: 135# +

Score: Total Reps (Deadlifts and each 10 foot/3 meter section of handstand walk = 1 rep)
Goal: 60 Reps + this is through the 15s + 50 feet / 15 Meters of HS Walk.

You'll want to keep a pretty consistent pace to make it through the round of 15 deadlifts. You can take short breaks but don't try to go too heavy on this one.

Choose a load at which you can do at least 12 really good looking unbroken reps when fresh.

You can also do this with the dumbbell options in program A.

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

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

For the Handstand Walk, if you are able to walk a few feet and just want to practice a bit, here are some modification suggestions:

- Shorten the distance and/or cap it at 10 seconds per 10ft
- Shoulder taps from the handstand position against the wall.
- Pike shoulder taps with feet up on a box and torso as vertical as possible.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up

WORKOUT

Metcon (AMRAP - Reps)

In Teams of 2 Complete:
17 Min AMRAP
(As Many Rounds and Reps as Possible in 17 Min)
Partner 1:
9 Deadlifts
2 Wall Walks

Then Partner 2 goes.
Alternate Back and Forth and get as Many Rounds as Possible in 17 Min

RX Men: 155-185#
RX Women: 105-125#

RX + Men: 205#+
RX + Women: 135# +

Score: Total Number of Completed Rounds + Any Additional Reps from BOTH partner ins 17 Min. So partner 1 completes 9 + 2 - that's 1 round. When partner 2 finishes 9 + 2 - now you have 2 rounds....
Goal: 15-20 Rounds (8-10 Rounds Each)

You can and maybe should break up the reps on the deadlift. But, choose a load that would allow you to complete a set of 15 really good looking unbroken reps when fresh.

Keep your shoulders active in the wall walks and rest appropriately if you feel your shoulders approach failure or loss of core stability.

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

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

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box for each wall walk. Or:

5 push up + tap tap per wall walk
3 inchworms per wall walk
6 alternating single arm shoulder press (3 on each arm) per wall walk

Pike up on the box starts in the top of a push up with toes on a box.  Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

MAMA MODIFICATIONS

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement or if you notice coning in the plank position please consider subbing: Inchworms, Box/Pike Walk outs, Shoulder Taps, Seated Strict Press, or Bear Crawls.

Part 1:
5 Rounds (Not for Time)
12 Dumbbell Frog Squats
12 Weighted rotating side planks
(12 each side)

For Frog Squats:
Men: 40-50# DBs
Women: 25-35# DBs

For Weighted Rotating Side Planks:
Anywhere from 0lbs to 5/7 lbs - so super light + slow + controlled.

Put your SCORE in as the weight you used for the Frog Squats.

For the Frog Squats you will start in the top of a push up with the hands on the dumbbells. You will jump your feet to your hands in your squat position - butt below knees, chest up, knees out, heels down. From here you will basically stand up out of the squat - squat not deadlift - with the dumbbells in the hands. Squat back down to place them back down and then jump back.

For the side plank rotations - this is challenging even without weight, so if you need to - start there. You may do this with a small plate or a dumbbell. Keep the hips lifted! Feet may be stacked or one in front of the other on the ground. This may be done from the elbow or the hand.

If you are unable to rotate you may simply hold a 30 second side plank on each side per round.


20 Min EMOM
(Every Min on the Min for 20 Minutes)
Minute 1 - Max Side to Side Lunge Hops Left
Minute 2 - Max Side to Side Lunge Hops Right
Minute 3 - Max Hollow Rocks
Minute 4 - Rest

This circuit is a booty and ab blaster!

Put the ability to enter score in there if you want - but main point is to keep moving through the whole minute each time!

For the side to side lunge hops - you will basically be JUST above the bottom of a lunge and will hop side to side holding that position. Goal is to not stand all the way up throughout the whole minute but keep moving from that lunge position.

You can draw a chalk mark or find a crack in the ground and hop back and forth over it.

For extra fun jump up onto something low like a 25 or 45# plate. Only if you are comfortable doing it!

For the hollow rocks - either keep rocking the whole minute - or scale to just a hollow hold or bringing the knees in and rocking. But hold position!

Pull the lower back into the ground and lift the tailbone and shoulders off of the floor in order to find the correct position. Think about drawing the belly and abs in - not pressing them out!

MAMA MODIFICATIONS

DUMBBELL FROG SQUATS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank and modify to RDL + Front Squat. You can also use less or no weight.

WEIGHTED ROTATING SIDE PLANKS - You can use less weight or no weight, go to an elevated side plank or practice holding a side plank without the rotation. If you’re working on healing diastasis, Functional Progression 2 or the rolling transition from FP 1 to 2 would be an excellent option here!

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
1 Sandbag Sumo High Pull
1 Sandbag Sit Up
1 Sandbag Seated Press
2 Sandbag Sumo High Pull
2 Sandbag Sit Up
2 Sandbag Seated Press
3 Sandbag Sumo High Pull
3 Sandbag Sit up
3 Sandbag Seated Press...

Keep adding 1 rep per movement and see how far you can get in 18 min!

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

Score: Total Reps (This will require math at the end....challenge accepted!)
Goal: 165 Reps + (This is through the round of 10-10-10)

The first few rounds might feel easy. But don't be fooled, it gets juicy quick! Try to figure out the pace you would like to have around the 7th and 8th rounds, start with that pace, and do everything you can to maintain.

For the sumo deadlift high pulls you will have a wide stance with the feet. Hands on the narrow handle.

Sandbag will start on the ground. Your heels should be down, knees out, chest over the sandbag, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout.  Bring the handle or handles of the sandbag to the chest.

To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.

You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

If weighted situps aren't happening do regular situps without the weight.

For the seated press, sit up tall with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

Deadlift (5 x 7 (Every Other Min on the Min for 10 Min))
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 80% of 1RM Deadlift and 70% of your 1RM Bench if you have that info.

Rest 3 Min Before Part 2!

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

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


Bench Press (4 x 8 (Every Other Min on the Min for 8 Min))
Think roughly 70% of your 1RM Bench if you have that info.

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.


AMRAP 6 Min
(As Many Rounds and Reps As Possible in 6 minutes)
6 Russian Kettlebell Swings
6 Deficit Push Ups

RX Men: 50ish lbs DB/KB
RX Women: 35ish lbs DB/KB

Score: Total Rounds + Any Additional Reps

There is really nowhere to hide in this one because the reps are so low. Pick a pace, load, and push up version that allows you to move continuously for 6 minutes.

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 to eye level! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the push up we are looking for a 3-6" deficit. Keep a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

WARM UP
Pull Up Warm Up

WORKOUT

EMOM 7 Min
(Every Minute on the Minute for 7 Minutes)
3-5 Pull Ups
1-3 Muscle Ups

**If you are a pull up and muscle up ninja - you may choose to make this into a 7 Min AMRAP:
5 Pull Ups
2 Muscle Ups

Ring/Bar

Scoring: If you do the EMOM Version put how many pull ups you did each min in the "rounds" box and how many muscle ups (or scale) you did in each min in "reps" box.

If you did the AMRAP option - score it as a regular AMRAP and put in comments you did it that way.

Also put in comments how you performed each movement.

SEE OPTIONS...

LOTS of options for this one. I will list most difficult to least difficult. All options can be done on bar or rings.

Pick style and rep numbers that challenge you but you can maintain - or at least you think you can.

• 3-5 Strict Pull Ups into 1-3 Strict Muscle Ups
• 3-5 Strict Pull Ups into 1-3 Kipping Muscle Ups
• 3-5 Kipping Pull Ups into 1-3 Kipping Muscle Ups
• 3-5 Strict Pull Ups into 1-3 Jumping or Banded Muscle Ups
• 3-5 Banded or Jumping Pull Ups into 1-3 Banded or Jumping Muscle Ups
• 3-5 Banded or Jumping Pull Ups with 1-3 Muscle Up Transitions with feet on floor or on box.
• 3-5 Ring Rows with 1-3 Muscle Up Transitions with feet on floor or box.

If you need to come off of the bar and move spots because for one part you are using a band or box and the other you aren't that is fine! Just keep all of the movements within the minute.


Dip Practice
20 Reps for QUALITY (Not for Time)
3 Second Lower
3 Second Hold at Bottom
Jump or Press Out

Focus on keeping elbows back and if using rings keep them close.

Bottom is shoulder lower than the elbow at the bottom.

No Score.

So for each rep you will start at the top of the dip locked out. You will lower by allowing the shoulder to come forward and the elbows to go back (not OUT). Keep the forearm and bicep as tight to the body as possible.

You will take a 3 second count to lower. Once the shoulder is lower than the elbow at the bottom you will hold for 3 seconds.

If you CAN - press out. If not - no worries. Use your legs to help you press out and back to the top.


5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Shoot Throughs

For the shoot throughs the higher your set up is, the less difficult it is.

You can do these on parallettes or between 2 chairs or 2 boxes. We often will even use 2 stacks of plates.

You will start in the top of a push up position with one hand on each box or parallette. Body is straight, arms are straight, belly is tight.

You will pick up the knees high to the chest and swing through the boxes or parallettes on straight arms.

Once through you will rapidly open the hips and kick the legs straight so that in the front your body is in one straight line in front or your arms and hands.

To come back you will tuck the knees again and swing through straight arms to come back to that push up position.

There and back is one rep.

4 Round Superset
(rest 30 seconds to 1 minute between movements)
10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups
8-10 Ring Dips/feet elevated parallette dips

Rest 3 minutes

8 Min Alternating Tabata
Push Ups
Ring Rows

Score: Weight used for Barbell Row/Bench Press

Should take less than 40 minutes but less than 30 is probably moving too fast. Superset is 4 rounds of the first 4 movements, THEN 3 minute rest before starting the Tabata.

Movements should be slow and controlled with a 1 second pause on both ends. You can move faster during the push up/ring row finisher!

Fo the bent row, keep the elbows tight and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

For the dumbbell bench press, choose a weight that you can definitely get 10 reps. You may sub barbell bench if you do not have appropriate dumbbells.

We recommend strict pull ups for this one so use a band if you need to but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose, make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

Keep your elbows in tight and shoulders slightly in front of your hands for the dips. Choose a variation that you can get the reps for each set, adjust on the fly if you need to.

Tabata is max effort, whatever you got left in the tank, use it! This will be:
20 seconds max Push Ups / 10 seconds rest
:20 max Ring Rows / :10 rest
:20 max Push Ups / :10 rest
:20 max Ring Rows / :10 rest
...
Keep going for 8 minutes at which point you've done 8 rounds of each movement.

For the push up we want to see a rigid body position. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Go from the knees or do elevated to avoid going to failure.

Keep your body tight in the ring rows just the same as with your push ups. No sagging or thrusting.

WARM UP
Barbell Clean Warm Up

WORKOUT

Tall Cleans
(3 Sets of 5 (Lightly Building))
From the hang position and no dip/drive. Clean the bar to the shoulder while dropping into a solid front squat position landing.

This movement will REALLY focus on your ability to pull under the bar quickly. Start with the bar at the hang position. With no dip and drive from the hips and knees you will SHRUG and immediately pull under into the front squat. You are going to have to be FAST with the lower body and feet. And FAST with the elbows coming around and through.

Start super light for first set - probably the empty bar and only add as you are able to keep speed and use no assistance from the legs and hips.


Clean Pull + Clean
7 Sets of 2. (2 = 1 Clean Pull + 1 Full Clean)
Must be touch and go. No dropping.

To be performed on a 20 min clock. Warm up reps do not count. All 7 sets should be challenging but not "max" effort. Goal is going heavy while working technique.

For the clean pull you will set up for your clean with the bar on the ground. Heels are down, hands outside of the legs, chest up, bar close, arms straight, knees bent, hips a bit higher than knees, chest higher than hips.

Pull from the ground in CONTROL and once past the knees pick up speed. Keep the heels down as you lift and bring the chest vertical and then explode through the hips and shrug to start to make the bar weightless. Shoulders should be BEHIND the bar before you start to shrug and extend! Focus on pulling the bar into the body throughout.

Lower back to the ground and use the same technique for the first part of your clean. Only difference is that you will pull under into a front squat position after the shrug to finish the full clean.

Make sure you pull under fast and land in a solid front squat position with the heels down, knees out, chest up, butt lower than knees, belly tight, elbows high, bar on the shoulders. Stand by leading with the elbows, driving through the heels, and pushing the knees out to complete.


3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Squat Clean Singles

Score: You will enter weight used. Enter number of reps completed in the comments.
Goal: 20 +

In 3 min you will do as many SINGLES - must be dropped or lowered with a complete re-set for each new rep.

Choose a weight that will allow you to get roughly 7 per minute - or a little bit faster than 1 every 10 seconds. Focus on technique - a good set up - and good catch on each rep.

RUN VERSION

Run Version
3 Rounds
Each Round Is:
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
1 Min SPRINT

Rest 3 Min after the 1 Min Sprint

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

Do NOT mess up the paces in order to get a better score.

Distance is how this is scored, but if you can't measure it that's ok!

ROW VERSION

Row Version
3 Rounds
Each Round Is:
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
1 Min SPRINT

Rest 3 Min after Sprint

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

Do NOT mess up the paces in order to get a better score.

BIKE VERSION

Bike Version
3 Rounds
Each Round Is:
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
1 Min SPRINT

Rest 3 Min after the Sprint

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

Do NOT mess up the paces in order to get a better score.

The Vault "Diecisiete" Daily Demo

The Vault "Diecesiete" Subs and Mods

The Vault "Diecesiete" Tip

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

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

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the SEVENTEENTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - May 2 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

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

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PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

Every 2 Min for as long as you can
last OR 30 Min...
Run 200 Meters
10 Dumbbell Hang Squat Clean Thrusters

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX Plus Men: 50#+ Dumbbells
RX Pus Women: 35#+ Dumbbells

Score: Total rounds (each 2 minute section is 1 round) completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way back

**If you make it 30 Min your score would be 15 Rounds. If you make it 20 full min + the full run and 8 reps into the next minute - your score would be 10 + 10.

Make sure that you adjust the run as needed so that you can complete it in a minute or less. Similarly, choose a load on the hang cluster that you can do all 10 reps unbroken for most if not the whole way.

Set yourself up so that at MINIMUM you can go 8 rounds / 16 minutes. If for some reason, you are unable to make it, turn this into a 16 minute AMRAP and keep working! Put in the last full round completed in the appropriate minutes as your score.

For example, if you were unable to complete all 10 hang clusters in the 12th minute (6th round), keep working until the 16 minute mark but your score would then be 5 because that was the last round you completed according to the time constraints.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

The hang squat clean thruster (cluster) will start with the dumbbells at your waist. You will perform a hang squat clean by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a thruster, which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Every 2 Min for as long as
 you can last OR 30 Min...
Run 200 Meters
10 Hang Squat Clean Thrusters

RX Men: 75#
RX Women: 55#

RX Plus Men: 95# +
RX Pus Women: 65# +

Score: Total rounds (each 2 minute section is 1 round) completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way back

**If you make it 30 Min your score would be 15 Rounds. If you make it 20 full min + the full run and 8 reps into the next minute - your score would be 10 + 10.

Make sure that you adjust the run as needed so that you can complete it in a minute or less. Similarly, choose a load on the hang cluster that you can do all 10 reps unbroken for most if not the whole way.

Set yourself up so that at MINIMUM you can go 8 rounds / 16 minutes. If for some reason, you are unable to make it, turn this into a 16 minute AMRAP and keep working! Put in the last full round completed in the appropriate minutes as your score.

For example, if you were unable to complete all 10 hang clusters in the 12th minute (6th round), keep working until the 16 minute mark but your score would then be 5 because that was the last round you completed according to the time constraints.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the hang squat clean thruster - deadlift the bar to the waist. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arms straight, and chest lifted. Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders. Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders.

Heels are down, knees out, butt lower than knees. Keep the chest up, belly tight and back flat. Stand up hard and fast. Drive through the heels and pop the bar off of the shoulders. Move the face out of the way and press straight up.

Finish with a press to lock out with the biceps by the ears at the top! Keep the belly tight! Lower back to the waist for the next rep!

PROGRAM C

PROGRAM C

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Every 2 Min for as long as
 you can last OR 30 Min...
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Hang Squat Clean Thrusters

RX Men: 75# / 40# DBs
RX Women: 55# / 25# DBs

RX + Men: 95#+ / 50# DBs+
RX + Women: 65#+ / 35# DBs+

Score: Total rounds (each 2 minute section is 1 round) completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* To make this line up with the other versions - count the full bike/row as 2 reps. So if you finish 125 M on the row that's 1 rep. If you finish 8 Cal Bike or 6 Cal Bike you can count that as 1 rep. (This only matters if on your last round if you don't make it all of the way to 30 min).

**If you make it 30 Min your score would be 15 Rounds. If you make it 20 full min + the full row/bike and 8 reps into the next minute - your score would be 10 + 10.

Make sure that you adjust the bike/row as needed so that you can complete it in a minute or less.

Be mindful of the amount of pulling involved if you choose the rowing version. This can really fatigue the biceps so focus on quality movement and active shoulders.

Choose a load on the hang cluster that you can do all 10 reps unbroken for most if not the whole way.

Set yourself up so that at MINIMUM you can go 8 rounds / 16 minutes. If for some reason, you are unable to make it, turn this into a 16 minute AMRAP and keep working! Put in the last full round completed in the appropriate minutes as your score.

For example, if you were unable to complete all 10 hang clusters in the 12th minute (6th round), keep working until the 16 minute mark but your score would then be 5 because that was the last round you completed according to the time constraints.

For the bike/row, you're working with a minute or less. Shorten the calories/distance as needed to fit the time window.

The hang squat clean thruster (cluster)  will start with the dumbbells at your waist. You will perform a hang squat clean by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

MAMA MODIFICATIONS

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

HANG SQUAT CLEAN THRUSTER - You could try less weight or less range of motion in the squat. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

The Vault "Diecisiete" Shift Demo

The Vault "Diecisiete" Shift Subs and Mods

The Vault "Diecesiete" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the SEVENTEENTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - May 2 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Rounds
1 Min: Row, Bike, Jog, Taps, Single Unders, Low Step Ups
10 Goblet Squat
10 Press

Idea Weight for Men: 30-50# Single DB/KB -or- pair of lighter dumbbells
Idea Weight for Women: 12-30# Single KB/DB -or- pair of lighter dumbbells

Score: Total Time
Goal: Under 25 Min

For this workout, you will perform 1 minute of row/bike/jog/taps/single unders/low step-ups, 10 goblet squats, and 10 presses for 10 rounds total.

For the first part you will choose from a row, bike, jog, taps, single unders, or low step-ups.

For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target or perform an assisted squat!

For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps by the ears! Then bring the dumbbell(s) all the way down to the shoulders each time.

You may also perform the presses from a seated position as an added challenge!

MAMA MODIFICATIONS

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

HANG SQUAT CLEAN THRUSTER - You could try less weight or less range of motion in the squat. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

42820

TIP DB ALT SNATCH APR 28TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: NECK/SHOULDER RELIEVER, POSTERIOR CHAIN RELEASE

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

2 Rounds
100 Double Unders / DB Hop Overs
50 Alternating Dumbbell Snatch
25 Pull Ups

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB / 35 Pull Ups
RX+ Women: 35# DB / 35 Pull Ups

Strict Pull Up Option: 12-20 Strict Pull Ups per Round.

Score: Total Time
Goal: 12-20 Min

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 3 min each time.

Consider lowering the reps to fit that time window or go with 2 minutes of dumbbell hop overs, skip overs, or double rep single unders.

Choose a load on the power snatches that you can complete at least 20 unbroken when fresh. These should take 2-3 minutes in the workout, definitely less than 4 minutes!

Pull Ups should also take less than 3 minutes. Break them up early to avoid going to failure. Choose a variation that you could consistently hit at least 5 reps at a time.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 50 you end up doing 25 per side.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose, make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up
Pull Up Warm Up

WORKOUT

2 Rounds
100 Double Unders / DB Hop Overs
30 Power Snatch
25 Pull Ups

RX Men: 75#
RX Women: 55#

RX+ Men: 95#-115#+  / 35 Pull Ups
RX + Women: 65#-75#+ / 35 Pull Ups

Strict Pull Up Option: 12-20 Strict Pull Ups per Round.

Score: Total Time
Goal: 12-20 Min

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 3 min each time.

Consider lowering the reps to fit that time window or go with 2 minutes of dumbbell hop overs, skip overs, or double rep single unders.

Choose a load on the power snatches that you can complete at least 10 unbroken when fresh. These should take 2-3 minutes in the workout, definitely less than 4 minutes!

Pull Ups should also take less than 3 minutes. Break them up early to avoid going to failure. Choose a variation that you could consistently hit at least 5 reps at a time.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

2 Rounds
100 Double Unders / Sandbag Hop Overs
40 Sandbag Ground to Overhead
25 Pull Ups

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

RX+: 35 Pull Ups per Round

Strict Pull Up Option: 12-20 Strict Pull Ups per Round.

Score: Total Time
Goal: 12-20 Min

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 3 min each time.

Consider lowering the reps to fit that time window or go with 2 minutes of dumbbell hop overs, skip overs, or double rep single unders.

Choose a load on the ground to overhead that you can complete all 40 reps in 2-3 minutes. If it is getting close to the 4 minute mark, reduce the reps and move on to the pull ups.

Pull Ups should also take less than 3 minutes. Break them up early to avoid going to failure. Choose a variation that you could consistently hit at least 5 reps at a time.

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub Shoulder/Eye Level KB SWINGS.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

SHIFT 042820

SHIFT TIP_202804

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
40 Single Unders, Taps, Hop/Skip Overs
10 Single Arm Hang Dumbbell Snatch Right
10 Single Arm Hang Dumbbell Snatch Left
15 Ring/TRX Rows
OR
10 Single Arm Bent Over Row Right
10 Single Arm Bent Over Row Left

Idea Weight for Men: 25-45# DB/KB
Idea Weight for Women: 12-25# DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

For this workout, you will perform 40 Single Unders/Taps/Hop/Skip Overs, 10 Single Arm Hang Dumbbell Snatches on each arm, then choose between 15 Ring/TRX Rows - OR - 10 Single-Arm Bent Over Rows on each arm for 14 minutes.

For the single unders/taps/hop/skip overs, you will do 40 per round! You may also choose to do low step ups if jumping or skipping is not an option.

For the Single Arm DB Hang Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and repeat. You will do all 10 reps on one arm before switching to the other!

For the last part of the workout, you will choose between 15 Ring/TRX Rows - OR - 10 Single-Arm Bent Over Rows on each arm.

If you are doing the Ring/TRX Row option - just remember that the more parallel your body is to the ground - the more difficult these become. Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub Shoulder/Eye Level KB SWINGS.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

42920

TIP DB BURPEE STEP UPS APR 29TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Min AMRAP
(As Many Reps as Possible in 10 Min)
Dumbbell Burpee Step Ups

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

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

Suggested step up height:
Men: 20-24"
Women: 16-20"

Score: Total Number of Completed Reps in 10 Min
Goal: 75 Reps +

**Try to remember to alternate which foot you are stepping up and down with for each rep or at least every 5-10 reps or so!

Try to set a pace you can maintain for the whole ten minutes. If anything you want to speed up in the last minute or two rather than start fast and slow way down.

This movement starts with hands on the dumbbells on the ground. Jump or step the feet back to a plank position. Lower to the floor with some control until chest and thighs are in contact with the ground. Jump or step the feet in. Stand up holding the dumbbells. You have the option to have your feet outside the dumbbells when you pick them up if that feels better.

You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 16-24 inches. Make sure you stand up all the way on the box.

Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

You may also feel free to do these step ups with a single dumbbell or no weight at all if that is what you need to keep moving.

Do the whole thing unweighted if you need to, it will still be an amazing workout!

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.

If standing up with the dumbbells is not feeling right, you can also check out the Program B version today which can be done with a single dumbbell held to the chest or 2 dumbbells held at the sides.

If you have nothing to step up onto, you could sub with Devil Lunges which will be really nasty. So try to find something to step onto if you can!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Min AMRAP
(As Many Reps as Possible in 10 Min)
10 Burpees
10 Alternating Plate Hug Step Ups

RX Men: 45# Plate
RX Women: 35# Plate

Suggested step up height:
Men: 20-24"
Women: 16-20"

Score: Total Number of Completed Reps in 10 Min
Goal: 100 Reps + (Thats 50 Burpees total and 50 Step Ups total)

**Try to remember to alternate which foot you are stepping up and down with for each rep or at least every 5-10 reps or so!

This is a great option if you don't have dumbbells or if the deadlift portion of the DB burpee isn't feeling right.

Score is still total reps.

First, it is 10 burpees. Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

Then, it's 10 weighted step ups holding a plate (or dumbbell) to your chest as you alternate your stepping leg.

Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Min AMRAP
(As Many Reps as Possible in 10 Min)
Sandbag Burpee + Step Ups

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

Suggested step up height:
Men: 20-24"
Women: 16-20"

Score: Total Number of Completed Reps in 10 Min
Goal: 75 Reps +

**Try to remember to alternate which foot you are stepping up and down with for each rep or at least every 5-10 reps or so!

Try to set a pace you can maintain for the whole ten minutes. If anything you want to speed up in the last minute or two rather than start fast and slow way down.

For the Sandbag Burpee Step Up, 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 rotate both elbows around the bag to receive it on the biceps with elbows high.

You can also step up your feet wide coming out of the burpee so they are outside the bag, then clean the bag up to one shoulder.

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, alternate legs each rep.

If you have nothing to step up to, you can sub sandbag devil lunges (sandbag burpee then a lunge on each leg) but that is going to get real nasty so really try to find something to step up to or modify Program B to 10 burpees then 10 lunges with the sandbag.

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

DB STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

SHIFT 042920

SHIFT TIP_202904

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Reps as Possible in 10 Min)
Burpee + Step Up

No weight needed today!

Score: Total Reps
Goal: 60 Reps +

For this workout, one rep is 1 burpee followed immediately by 1 step-up. You’ll repeat these movements in that order for 10 minutes total.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

For the step ups you will choose a height that will challenge you, but allow you to keep moving. Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control. Remember to alternate which leg you step up with every rep or even every minute so that both legs are worked evenly.

You may also choose to do Burpee + Lunge + Lunge in place of the step-up!

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

DB STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

43020

TIP BB PUSH JERKS APR 30TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
POST (best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS, SCIATICA/PIRIFORMIS

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

PROGRAM A*

PROGRAM A

WARM UP
Shoulder Warm Up
Squat Warm Up

WORKOUT

8 Rounds
8 Dumbbell Push Jerks
24 Air Squats

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

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

Score: Total Time
Goal: 10-16 Min

The idea is to keep things moving on this one. Choose a load on the push jerks you can go unbroken most if not all the way but that is still going to be a good challenge.

The first round should be less than 1:30 and subsequent rounds should be close to that. So if you fall off in the first couple minutes, lower the weight!

Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs.

As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PROGRAM B

PROGRAM B

WARM UP
Overhead Warm Up
Squat Warm Up

WORKOUT

8 Rounds
8 Push Jerks
24 Air Squats

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 75-85#

Score: Total Time
Goal: 10-16 Min

The idea is to keep things moving on this one. Choose a load on the push jerks you can go unbroken most if not all the way but that is still going to be a good challenge.

The first round should be less than 1:30 and subsequent rounds should be close to that. So if you fall off in the first couple minutes, lower the weight!

Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

MAMA MODIFICATIONS

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

AIR SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

SHIFT 043020

SHIFT TIP_203004

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Overhead Press
12 Air Squats

Idea Weight for Men: Single 25-50# DB -or- pair of lighter dumbbells
Idea Weight for Women: Single 12-30# DB -or- pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

For this workout, you will perform 6 overhead presses and 12 air squats for 12 minutes.

For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time. These can also be performed while seated.

For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

MAMA MODIFICATIONS

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

AIR SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

5120

TIP DB HANG POWER CLEANS MAY 1ST 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS, SI JOINT RELEASE

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Hang Power Clean
4 Toes to Bar
4 Box Jump Over

RX Men: 40# DBs / Box Height 22-24"
RX Women: 25# DBs / Box Height 18-20"

RX+: 6 Reps of Each Per Min.

RX+ OPTION: Use heavier dumbbells - note in comments if you did so.

Score: Total Minutes Completed with ALL of the Work.
(So if you get 4+4+4 for all 16 min your score is 16)
Goal: Get all 16 min, but choose a weight, TTB type/sub and box height/sub that challenge you each time.

Each round should take 30-45 seconds - with the rest of each minute as rest.

This one is going to come down to transition times! The reps themselves won't take too long, especially if you modify appropriately. But set up your weights near the box near the pull up bar so you can go right from one movement into the next.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. Choose a height that requires you to be explosive in the jump but that you can stick the landing! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

If jumping is not happening, just do step up and overs.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Barbell Hang Power Clean
4 Toes to Bar
4 Box Jump Over

RX Men: 75-95# / Box Height 22-24"
RX Women: 55-65# / Box Height 18-20"

RX+ Men: 105-115# / 6 Reps of Each Per Min.
RX+ Women: 75-85# / 6 Reps of Each Per Min.

Score: Total Minutes Completed with ALL of the Work.
(So if you get 4+4+4 for all 16 min your score is 16)
Goal: Get all 16 min, but choose a weight, TTB type/sub and box height/sub that challenge you each time.

Each round should take 30-45 seconds - with the rest of each minute as rest.

This one is going to come down to transition times! The reps themselves won't take too long, especially if you modify appropriately. But set up your weights near the box near the pull up bar so you can go right from one movement into the next.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. Choose a height that requires you to be explosive in the jump but that you can stick the landing! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

If jumping is not happening, just do step up and overs.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Sandbag Hang Power Clean
4 Toes to Bar / Supine Sandbag Toe Touches
4 Box Jump Over

Idea Sandbag Weights:
Men: 50-70# / Box Height 22-24"
Women: 25-45# / Box Height 18-20"

RX+: 6 Reps of Each Per Min.

Score: Total Minutes Completed with ALL of the Work.
(So if you get 4+4+4 for all 16 min your score is 16)
Goal: Get all 16 min, but choose a weight, TTB type/sub and box height/sub that challenge you each time.

Each round should take 30-45 seconds - with the rest of each minute as rest. This one is going to come down to transition times! The reps themselves won't take too long, especially if you modify appropriately. But set up your sandbag near the box near the pull up bar so you can go right from one movement into the next.

For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

For the box jump overs, you'll just jump onto the box, then step off the other side to complete the rep. Choose a height that requires you to be explosive in the jump but that you can stick the landing! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

If jumping is not happening, just do step up and overs.

MAMA MODIFICATIONS

HANG POWER CLEAN - You could try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 050120

SHIFT TIP_200501

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

2 Rounds
Each Round is a 6 Min AMRAP
(As Many Rounds and Reps as Possible in 6 Min)
4 KB Swings
4 Sit ups
4 Jump Overs

After 6 Min - Rest 2 Min - Then Start ANOTHER 6 Min AMRAP

Idea Weight for Men: Single 25-45# DB/KB
Idea Weight for Women: Single 12-30# DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps from BOTH AMRAPs
Goal: 10 Rounds +

For this workout, you will do 4 KB swings, 4 sit-ups, and 4 jump overs for 6 minutes. Followed by 2 minutes of rest, then repeat the 6 minutes again.

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 to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

No sit ups or crunching right now? You may try a dead bug or slam balls.

For our Mamas, you can always check out the Mama Modifications on Members Only!

For the Dumbbell/KB jump over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale with plate hops or to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the questions you can perform a low alternating step up.

MAMA MODIFICATIONS

HANG POWER CLEAN - You could try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

5220

TIP BB DEADLIFTS MAY 2ND 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: DECOMPRESSION SEQUENCE, HAMSTRINGS

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

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

As Far as you Can Get in 12 Min
2 Dumbbell Deadlifts
Run 100 Meters
4 Dumbbell Deadlifts
Run 100 Meters
6 Dumbbell Deadlifts
Run 100 Meters
8 Dumbbell Deadlifts
Run 100 Meters
...

Keep adding 2 deadlifts per round and get as far as possible in 12 Min.

RX Men: 40-50# DBs
RX Women: 25-45# DBs

RX + Men/Women: Alternating Single Leg Deadlifts (Keep numbers the same PER leg each round. So first round is 2 per leg, alternating. Second round is 4 per leg, alternating and so on).

Score: Total Deadlift Reps ONLY
Goal: 42-90 Reps (that's the round of 12 - the round of 16)

**If doing RX+ you will still count each rep - those scores will just reflect that you are doing double basically each time. The goal is to get AT LEAST into the round of 12 deadlifts which should be pretty doable if the runs are taking 30-40 seconds max. Choose a load that you can go unbroken for at least the first 5 rounds if not the whole way!

If you are using a lighter pair of dumbbells relative to your deadlifting ability, consider trying RX+ and challenging your balance.

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

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

For the 100m run, you're working with about 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

As Far as you Can Get in 12 Min
2 Barbell Deadlifts
Run 100 Meters
4 Barbell Deadlifts
Run 100 Meters
6 Barbell Deadlifts
Run 100 Meters
8 Barbell Deadlifts
Run 100 Meters
....

Keep adding 2 Deadlifts per Round and get as FAR as you can in 12 Min.

RX Men: 155-185#
RX Women: 105-125#

RX + Men: 205# +
RX + Women: 135# +

Score: Total Deadlift Reps ONLY
Goal: 42-90 Reps (that's finishing the round of 12 - the round of 16)

**Want to throw in a sandbag instead of a bar? Swap the deadlift to a sandbag over the shoulder and use a heavier than normal bag if you've got one! Just make that note in comments!

The goal is to get AT LEAST into the round of 12 deadlifts which should be pretty doable if the runs are taking 30-40 seconds max. Choose a load that you can go unbroken for at least the first 5-6 rounds.

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

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

For the 100m run, you're working with about 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

As Far as you Can Get in 12 Min
2 Barbell Deadlifts
Row 150 Meters
or
Bike 8 Cal Men / 6 Cal Women
4 Barbell Deadlifts
Row/Bike
6 Barbell Deadlifts
Row/Bike
8 Barbell Deadlifts
Row/Bike
....

Keep adding 2 Deadlifts per Round and get as FAR as you can in 12 Min.

RX Men: 155-185#
RX Women: 105-125#

RX + Men: 205# +
RX + Women: 135# +

Score: Total Deadlift Reps ONLY (cals or meters on the row/bike don't count toward total score)
Goal: 42-90 Reps (that's finishing the round of 12 - the round of 16)

**This version can be done with any of the equipment from Program A or B.

The goal is to get AT LEAST into the round of 12 deadlifts which should be pretty doable if the bike/row intervals are taking 30-40 seconds max. Choose a load that you can go unbroken for at least the first 5-6 rounds.

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

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

For the bike/row, you're working with about 30 seconds. Reduce the calories/distance as needed to fit the time window.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete:
As Far as you Can Get in 20 Min:
Partner 1:
2 Barbell Deadlifts
Run 100 Meters
Partner 2:
2 Barbell Deadlifts
Run 100 Meters
Partner 1:
4 Barbell Deadlifts
Run 100 Meters
Partner 2:
4 Barbell Deadlifts
Run 100 Meters
....

Keep adding 2 Deadlifts per Round per Person and get as FAR as you can in 12 Min.

RX Men: 155-185#
RX Women: 105-125#

RX + Men: 205# +
RX + Women: 135# +

Score: Total Deadlift Reps ONLY
Goal: 42-90 Reps (that's finishing the round of 12 - the round of 16)

**If doing RX+ you will still count each rep - those scores will just reflect that you are doing double basically each time.

**You can also do DB, Sandbag, or Bike/Row options for this one.

Go all out each time! Since you are resting while your partner works, you should be getting close to a one-to-one work-rest ratio. This will give you enough time to recover and really push when it's your turn. But, still focus on quality movement!

Choose a load that you can go unbroken for at least the first 5-6 rounds.

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

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

For the 100m run, you're working with about 30 seconds. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 30 seconds of double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

MAMA MODIFICATIONS

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

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

4 Rounds (Not for Time)
20 Hollow Rocks
20 Reverse Lunge/Rev Lunge + Swing
10 Half Get Up Right
10 Half Get Up Left
1 Min Plank

No RX Weight

Men Try 40+ Dumbbell/KB
Women Try 25+ Dumbbell/KB

Score: Enter weight you used for lunge + lunge + swing and 1/2 get ups (use same for both)

For the hollow rocks you will focus on drawing core in as you lift your heels, legs, arms and shoulders, head and neck off of the floor. Use the muscles in your midsection to rock your body top to bottom - focusing on keeping your low back pressed into the ground.

Bend the knees slightly if needed. Bring the arms down to the sides if needed.

The Lunge, Lunge, Swing goes reverse lunge right, reverse lunge left, then a swing like a devil press/kb swing from between the legs. All 3 of those is one rep.

Make sure on the lunges that you touch the back knee and drive off of the front heel for each rep.

On the swing - focus on squeezing the cheeks hard!

For the half get up - it's exactly that. It's PART of a Turkish get up.

You will bend the knee that is on the same side that the weight is being held. Dumbbell or KB should be held with a locked elbow while laying down on the ground to start. You will roll to the opposite elbow - then hand - then control back down. Do NOT just plop back down.

Keeping your eyes on the weight throughout will aide in the balance and stability part of this movement.

At the end of each round - hold a plank for 1 min. If you are unable to hold 1 min straight - you may break it up as needed. Accumulate 1 full min before starting hollow rocks on next round.

MAMA MODIFICATIONS

HOLLOW ROCKS - If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 2 or Side Plank options, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

PLANK HOLD - Pay attention to any coning or doming in your belly. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.

HALF GET UPS - If you are not comfortable getting up and down from the floor or if you notice any coning or doming of your belly, try subbing a 1/4 Get Up and focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub the Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB Windmills

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.