SHIFT 060920

SHIFT TIPS_200906

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Every Min on the Min for 12 Min
30 Seconds Jog, Row, Bike, Single Under, Low Step Ups, or Taps
7 Goblet Squats

Idea weight for Men: Single 25-55# KB/DB
Idea weight for Women: Single 12-35# KB/DB

The way this works is you do the 30 seconds + the 7 Squats every min!

Score: For each round that you are able to complete all of the work - you get one "round"
Goal: Choose the right weight/type of squats to allow you to do all 12 rounds - but challenge yourself!

For this workout, you'll perform 30 seconds of movement followed by 7 squats then you'll rest until the next minute starts and do it all over again until 12 minutes are up!

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), low step ups, or taps.

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!

MAMA MODIFICATIONS

DB/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, lighter weight, 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. See the Mama Mods Movement Library for a demo video.

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.

61020

TIP BB PUSH JERK JUN 10TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS, SHOULDER FLOW

* 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
Box Jump Warm Up
Shoulder Warm Up

WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
12 Box Jumps
10 Push Jerks or Push Presses

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

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

Score: Total Rounds plus any Additional Reps
Goal: 7-9 Rounds

Choose a load you can comfortably perform 10 unbroken push presses with. As you start to get tired, you may want to switch to a push jerk.

Set yourself up for 60-90 second rounds.

For the box jumps, choose a height that you are comfortable jumping to, even when you start getting fatigued.

Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

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

Push Jerks start the same way as the push press. When the DBs pop off the shoulders, punch your arms overhead as you drive your body under. So, you'll receive the DBs overhead in a partial squat. Stand up all the way to complete the rep.

PROGRAM B*

PROGRAM B

WARM UP
Box Jump Warm Up
Overhead Warm Up

WORKOUT

10 min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
12 Box Jumps
10 Push Jerks or Push Presses

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Rounds plus any Additional Reps
Goal: 7-9 Rounds

Choose a load you can comfortably perform 10 unbroken push presses with. As you start to get tired, you may want to switch to a push jerk.

Set yourself up for 60-90 second rounds.

For the box jumps, choose a height that you are comfortable jumping to, even when you start getting fatigued.

Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

Push Jerks start the same way as the push press. When the bar pops off the shoulders, punch your arms overhead as you drive your body under the bar. So, you'll receive it overhead in a partial squat. Stand up all the way to complete the rep.

MAMA MODIFICATIONS

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.

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

SHIFT 061020

SHIFT TIPS_202006

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible)
10 Jump or  Skip Overs (facing)
10 Overhead Press

Idea weight for Men: Single 25-40# DB/KB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# DB/KB - or - pair of lighter dumbbells

You can jump or skip over a simple crack on the ground or chalk line - or go higher like your laundry basket!!

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7 Rounds +

For this workout, you'll perform 10 facing jump or skip overs and 10 overhead presses for 10 minutes!

For the 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 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 sub with KB/DB deadlifts!

For the overhead 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 its  completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

If you don't have a KB or DB to press, you can swap out the press for push ups or elevated push ups!

MAMA MODIFICATIONS

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.

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

61120

TIP BW ALT V UP JUN 11TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
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, PIGEON STRETCH
POST: SI JOINT RELEASE OR LOWER BACK 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

WORKOUT

5 Rounds (For Time)
12 Dumbbell Step Up Overs
12 Push Up + Renegade Rows
12 Dumbbell Step Up Overs
12 Alt V-Up / Toes to Bar

Rest 1 Minute Between Rounds

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

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

1 Renegade Row = Push Up + Row Right Arm + Row Left Arm

Score: Total Time Including the 4 Minutes of Rest
Goal: 19-26 Min

Set yourself up for 4 minute rounds, including the minute of rest! This means you'll want to choose loads, heights and movement variations that allow you to keep moving, spending about 45 seconds or less on each movement.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. 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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Lower the weight all the way down to nothing if you need to!

For the push up part of the renegade row, we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

Then, row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all the way up for each rep then lower with control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps.

For the toes to bar,  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 alternating V-Ups, which is right hand to left foot = 1 rep left hand to right foot = 1 rep. So 6 per side.

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

Mamas, sub with ball slams or Russian kettlebell swings.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds (For Time)
12 Front Rack Step Up (Not Over)
12 Bent Over Row
12 Front Rack Step Up (Not Over)
12 Alt V-Up / Toes to Bar

Rest 1 Minute Between Rounds

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

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Time Including the 4 Minutes of Rest
Goal: 19-26 Minutes

Set yourself up for 4 minute rounds, including the minute of rest! This means you'll want to choose loads, heights and movement variations that allow you to keep moving, spending about 45 seconds or less on each movement.

Use different loads for step ups and bent over rows if necessary.

For the barbell front rack step ups (NOT OVER) you will have the bar on the front of the shoulders with the belly tight and elbows up.

Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box, use a bench or something similar. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Feel free to lower the height of the step up to something challenging but manageable for you!

You can also sub alternating lunges. Each lunge counts as one rep.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back 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!

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 alternating V-Ups, which is right hand to left foot = 1 rep left hand to right foot = 1 rep. So 6 per side.

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

Mamas, sub with ball slams or Russian kettlebell swings.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds (For Time)
12 Sandbag Step Up Overs
12 Push Up + Lateral Drag
12 Sandbag Step Up Overs
12 Alt V-Up / Toes to Bar / Sandbag Supine Toe Touches

Rest 1 Minute Between Rounds

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

Score: Total Time Including the 4 Minutes of Rest
Goal: 19-26 Minutes

Set yourself up for 4 minute rounds, including the minute of rest! This means you'll want to choose loads, heights and movement variations that allow you to keep moving, spending about 45 seconds on each movement.

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

Modify by stepping to a lower height or reducing the weight if possible. You can also substitute front rack lunges.

For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all he way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 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 alternating V-Ups, which is right hand to left foot = 1 rep.  left hand to right foot = 1 rep. So 6 per side.

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

Mamas, sub with ball slams or Russian kettlebell swings.

MAMA MODIFICATIONS

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

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e. hands on box or bench) renegade row. Or Separate the movement into an elevated pushup and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the Functional Progressions. You could also sub Dumbbell Windmill, Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March.

V-UP - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Functional Progressions (FP 2 is a great option for this!), Ball Slams, KB Swings, Windmills Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SIT UPS - This movement 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 (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHIFT 061120

SHIFT TIPS_201106

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds (For Time)
12 Alternating Step Ups
10 Bent Over Rows
12 Alternating Step Ups
10 Sit Ups

Weight only needed for Bent Over Rows!

Idea weight for Men: 12-25# Pair of Dumbbells - or - a heavier single dumbbell
Idea weight for Women: 8-20# Pair of Dumbbells - or - a heavier single dumbbell

Score: Total Time
Goal: Under 16 Min

For this workout, you'll do 12 alternating step ups, 10 bent over rows, another 12 alternating step ups, and then 10 sit-ups for 5 rounds!

For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12"+.

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 and switch feet. Each set of 12 you will do 6 per leg. You may sub the step ups with alternating lunges.

For the bent over rows you can do them with one or two dumbbells. For two dumbbells - keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! If you do this version with one DB, hold a dumbbell head in each hand and apply the same mechanics!

If you choose the single-arm  bent over row, you will do 10 reps per side, one at a time. 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.

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.

MAMA MODIFICATIONS

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

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e. hands on box or bench) renegade row. Or Separate the movement into an elevated pushup and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the Functional Progressions. You could also sub Dumbbell Windmill, Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March.

V-UP - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Functional Progressions (FP 2 is a great option for this!), Ball Slams, KB Swings, Windmills Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SIT UPS - This movement 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 (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

61220

TIP KBS JUN 12TH 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
SWAP (skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW

* 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

Every 90 Seconds for 8 Total Rounds:
(This will be exactly 12 min)
Run 200 Meters
Max KB Swings

So at 0:00 when the clock starts - you run 200 meters and then do as many KB/DB swings as possible until the clock hits 90 seconds.

To help you out - here are the intervals.
0:00
1:30
3:00
4:30
6:00
7:30
9:00
10:30
12:00

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

If you want to go heavier that's ok - but only if you will still hit the goal numbers! No RX+ so just note in comments if you use a heavier weight.

Score: Total KB/DB Swings
Goal: 80-120+ Reps (That is roughly 10-15 swings or more per round)

**Choose a run distance that you can sustain in 1 min or less. For many of you the means making the run shorter! And that's ok!!! We are looking for roughly 30 seconds of swings! Lose the EGO or just run faster!!

Make sure you are set up to complete at least 9 swings every round. We want you to have at least 30 seconds each round to do this so you may have to shorten the distance!

Keep a running count of the number of swings you've completed.

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 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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

Modify with a Russian style swing to shoulder or eye level.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 90 Seconds for 8 Total Rounds:
(This will be exactly 12 min)
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max KB/DB Swings

So at 0:00 when the clock starts - you row or bike and then complete as many KB/DB swings as possible until the clock hits 90 seconds.

To help you out - here are the intervals.
0:00
1:30
3:00
4:30
6:00
7:30
9:00
10:30
12:00

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

If you want to go heavier that's ok - but only if you will still hit the goal numbers! No RX+ so just note in comments if you use a heavier weight.

Score: Total KB/DB Swings
Goal: 80-120+ Reps (That is roughly 10-15 swings or more per round)

**Choose a row/bike distance that you can sustain in 1 min or less. For many of you the means making the it shorter! And that's ok!!! We are looking for roughly 30 seconds of swings! Lose the EGO or just row or bike faster!!

Make sure you are set up to complete at least 9 swings every round. We want you to have at least 30 seconds each round to do this so you may have to shorten the rowing distance or reduce the bike calories!

Keep a running count of the number of swings you've completed.

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

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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

Modify with a Russian style swing to shoulder or eye level.

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 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 061220

SHIFT TIP_201206

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

7 Rounds
1 Min Jog, Row, Bike, Single Unders, or Low Step Ups
30 Seconds Max KB/DB Swings
30 Seconds Rest

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

Score: Total KB/DB Swing Reps
Goal: 70 Swings+

For this workout, you'll perform 1 minute of movement followed by 30 seconds of as many KB/DB swings as you can do! Then you'll rest for 30 seconds and repeat until 7 rounds total are done!

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), or low step ups.

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!

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 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!

61320

TIP BB THRUSTER JUN 13TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
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, THORACIC SPINE RELEASE
POST: HIPS 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
Dumbbell Clean Warm Up

WORKOUT

6 Rounds (For Time)
8 Dumbbell Power Cleans
8 Dumbbell Thrusters
30 Double Unders

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

RX+ Men: 50# DBs+/ 40 Double Unders
RX+ Women: 35# DBs+ / 40 Double Unders

Score: Total Time
Goal: 8-12 Min

This is the official VETWOD workout #1! Make sure you visit vetwod.com for official standards if participating.

We are shooting for 60-90 second rounds here. Choose a load you can go nearly unbroken the whole way.

Pro tip: Do 7 power cleans then take a short break. Perform your 8th power clean as you set up for the thrusters!

DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

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 this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 45 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

6 Rounds (For Time)
8  Power Cleans
8 Thrusters
30 Double Unders

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+ / 40 Double Unders
RX+ Women: 75#+ / 40 Double Unders

Score: Total Time
Goal: 8-12 Min

This is the official VETWOD workout #1! Make sure you visit vetwod.com for official standards if participating.

We are shooting for 60-90 second rounds here. Choose a load you can go nearly unbroken the whole way.

Pro tip: Do 7 power cleans then take a short break. Perform your 8th power clean as you set up for the thrusters!

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

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

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 this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 45 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

6 Rounds (For Time)
10 Sandbag Power Cleans
10 Sandbag Thrusters
30 Double Unders / Sandbag Hop Overs

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

Score: Total Time
Goal: 8-12 Min

We are shooting for 60-90 second rounds here. Choose a load or movement variation you can go nearly unbroken the whole way.

Pro tip: Do 7 power cleans then take a short break. Perform your 8th power clean as you set up for the thrusters!

For this movement, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

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

You could also do side to side sandbag thrusters with the bag on one shoulder. Lower the bag onto the opposite shoulder after completing each rep.

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 this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 45 seconds each time. Consider lowering the reps to fit that time window or go with sandbag hop overs, skip overs, or double rep single unders.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

In Teams of  2 Complete
8 Rounds EACH:
Completed in You Go / I Go Fashion:
6 Barbell Power Cleans
6 Barbell Thrusters
20 Double Unders

So partner 1 does one full round - then partner 2 goes. Back and forth until you have BOTH completed 8 Rounds.

RX Men: 95#
RX Women: 65#

RX+ Men: 115# / 30 Double Unders
RX+ Women: 75# / 30 Double Unders

**Team version may also be completed with Dumbbell option from Program A or Sandbag Option from Program C.

Score: Total Time
Goal: 16-22 Min

You basically have a one to one work:rest ratio on this one. This means you can gun it when it's your turn. Set yourself up to go right into the thrusters after that 6th power clean. Set yourself up for roughly a round a minute.

Relax on the double unders!

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

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

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 this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

MAMA MODIFICATIONS

POWER/SQUAT CLEANS - Upright Rows and Goblet Squats or is a great all around modification for this! You could also try less weight, starting from the hang or with the dumbbells between your legs. 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.

Butts:
10 down to 1
10 Pause Pistols Right
10 Pause Pistols Left
10 Reverse Goblet Lunges Right
10 Reverse Goblet Lunges Left
9 of each
8 of each
7 of each...

Down to 1

For the pause pistols (single leg squats). Use a target and pause touching the target. Try your best not to plop onto it, but just briefly pause.

For this movement you really have to reach your butt back and try not to allow the knee to roll in with the heel down!

For the reverse lunges you will hold a single weight at the chest. Step back with the right foot for first set, bringing foot back to fully standing (feet together) at the top. Complete all reps with right leg stepping back, then do all reps on the left side.

May also do these with a dumbbell in each hand at the sides. Make sure you take a long enough step back each time that the front heel stays down! Drive through that a front heel to stand!


Guts:
7 Rounds
30 Seconds Russian Twists
30 Seconds Off

Then

4 Rounds
30 Seconds Plank with Right Hand up
30 Sec Rest
30 Seconds Plank with Left Hand up
30 Sec Rest

For the Russian Twists you will hold a weight (pick something moderate to light) and lean back slightly while seated on the ground knees bent - heels down. You can lift the feet for an extra challenge.

Rotate touching the weight to the ground from side to side.

For the plank - get into a regular plank with the elbows down. Raise one hand out and in front of you. Avoid twisting!

MAMA MODIFICATIONS

PAUSE PISTOLS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter single leg box squat for more support. If you’re having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular pause squat. You could also try a glute bridge/hip thrust (single leg option is good too!).

GOBLET 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.

RUSSIAN TWISTS - Pregnant Mamas and Mamas currently rehabbing their core please consider subbing: Bear Pose DB Drag, Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for movement demos).

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds (For Time)
15 Ground to overhead
10 x Bear Complex

1 Bear Complex = Power Clean + Front Squat + Thruster + Back Squat + Back Rack Thruster

(So for each round you do 15 Ground to OG and then go through that complex 10x)

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

Goal: 20 Min

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

1 rep of the bear complex is:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

You can also combine the movements into one smooth continuous movement:
- Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

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

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

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

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

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

Back Squat (4 x 6 (Set of 6 Every Other Min for  8 Min))
These should be done at the same load, roughly 70-80% of your 1RM. If you don't know your 1 rep max, pick something that those final reps on the final set will be very challenging but you can maintain correct form.

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


Bench Press (4 x 6 (Set of 6 Every Other Min for 8 Min))
These should be performed at the same load. Go a little lighter if you do not have a spotter. Ideally this is around 70% of your one rep max.

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

5 Rounds
20 Second Hollow Hold
20 Second Superman Hold
10 Second Kip Swing

Rest as needed between rounds.

We are really working on the position of hollow and arch and then transferring that onto the bar.

For the Hollow Hold you will lay flat on your back and place the hands over the head. Lift the hands and feet by pressing your lower back into the ground and "hollowing out" through your midsection.

For the Superman you will roll over and pretty much do the opposite. You will lift the hands chest and feet by squeezing the butt and lifting the chest!

When you hang fro the bar you will find the hollow position by pressing against the bar with the lats. For the arch you will pull through! Allow yourself just to swing and don't pause at all in the front or the back.


Every 30 Seconds for 7 Min:
1 Knees to Elbow
2 Toes to Bar
1 Knees to Elbow

Switch to every Min if necessary.

For this if you are not yet ready to do a toe to bar rep - no problem!

You can do 1 Kip Swing - 3 Knees Up - 1 Kip Swing!

We put a score in here just so guys could log something. Put how many rounds (out of a possible 14) you completed.

Make sure you are using  a strong push and pull against the bar for the swing in these movements. Keep the core engaged and legs straight (except when you bring the knees to the elbows)

On the knees to elbows - TOUCH YOUR KNEES TO YOUR ELBOWS (not your triceps). You will really have to lean back to make it happen!


7 Min Practice
Pike Handstand Hold with Alternating Leg Lifts

You may do this free standing (watch the shins) or against the wall. You will hold a pike handstand and lift one leg until it's upright - hold for 3 seconds - lower it -  and then switch.

Take breaks as needed. Practice for 7 Min.

If you want to work on getting both up - go for it!

Bench Press (4 x 8)
Rest 60 Seconds Between Sets.

These should all be at the same weight. Choose wisely and use a spotter!

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.


Bent Over Row (4 x 12)
Rest 60 Seconds between sets.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back 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!


Take 10 minutes to get as far as you can:
1 Chin Up
2 Push Ups
2 Chin Ups
4 Push Ups
3 Chin Ups
6 Push Ups
...

Keep adding 1 Chin Up and 2 Push Ups to each subsequent set until you reach 10 minutes or are unable to perform the reps unbroken.

Score: Total Reps of both movements combined added up at the end!
Goal: Rest as much as you need to between sets so you can get all the reps without breaking.

There should be a lot of rest between sets once you get to 4+ reps on the chin ups. Choose a version that you can do 10 pulls (chin ups) and 20 pushes unbroken.

For the chin ups, use a supinated grip, meaning palms facing toward you. Pull your shoulders down and squeeze your belly. Pull yourself up until your chin is over the bar, then lower with control until arms are extended.

Use bands or modify to ring rows with the same grip, palms up or even close grip bicep curls.

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

WARM UP
Overhead Warm Up

WORKOUT

Shoulder Press (3 x 5 (building))
Do a good warm up first and then make each of these sets heavier. Rest a bit between.

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

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


Push Press (3 -2-2-1-1-1-1)
Each of these sets should also get heavier - rest no more than 2 min between sets.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

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

WARM UP
Running Warm Up

WORKOUT

RUN VERSION

Run Version (For Time)
Every 5 min for 3 Rounds:
Run 600 Meters

Every 4 Min for 3 Rounds:
Run 400 Meters

Every 3 Min for 3 Rounds:
Run 300 Meters

Every 2 Min for 3 Rounds:
Run 200 Meters

Rest 2 Min

Sprint 200 Meters
Rest 3 Min

Sprint 300 Meters
Rest 4 Min

Sprint 400 Meters

The first runs should all be hard, but consistent numbers.
Last 3 sprints should be all out!

Run Version (No distance)
3 Rounds
Run 3 Min
Rest 2 Min

3 Rounds
Run 2 Min
Rest 2 Min

3 Rounds
Run 90 Seconds
Rest 90 Seconds

3 Rounds
Run 1 Min
Rest 1 Min

Rest 2 Min

Sprint 45 Seconds
Rest 3 Min

Sprint 1 Min
Rest 4 Min

Sprint 90 Seconds

The first runs should all be hard, but consistent numbers.
Last 3 sprints should be all out!

ROW VERSION

Row Version
Every 5 min for 3 Rounds:
Row 750 Meters

Every 4 Min for 3 Rounds:
Row 500 Meters

Every 3 Min for 3 Rounds:
Row 375 Meters

Every 2 Min for 3 Rounds:
Row 250 Meters

Rest 2 Min

Row Sprint 250 Meters
Rest 3 Min

Row Sprint 375 Meters
Rest 4 Min

Row Sprint 500 Meters

BIKE VERSION

Bike Version
Every 5 min for 3 Rounds:
45 Cal Men / 30 Cal Women

Every 4 Min for 3 Rounds:
30 Cal Men / 20 Cal Women

Every 3 Min for 3 Rounds:
23 Cal Men / 14 Cal Women

Every 2 Min for 3 Rounds:
15 Cal Men / 10 Cal Women

Rest 2 Min

Sprint  15 Cal Men / 10 Cal Women
Rest 3 Min

Sprint 23 Cal Men / 14 Cal Women
Rest 4 Min

Sprint 30 Cal Men / 20 Cal Women

The Vault "Veintidos" Daily Demo

The Vault "Veintidos" Subs and Mods

The Vault "Veintidos" Tip

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIPS, COOL DOWN FLOW

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY SECOND 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 - June 6th 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.

---

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

30 Dumbbell Squats
30 Toes to Bar
30 Box Jumps
20 Dumbbell Squats
20 Toes to Bar
20 Box Jumps
10 Dumbbell Squats
10 Toes to Bar
10 Box Jumps

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

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

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

Sub Option: Swap V-Ups if you don't have a bar to hang from!

Score: Total Time
Goal: Under 16 Min. Can you go under 13?

Set yourself up to be able to do at least 10 squats at a time the whole way through.

Choose a version of toes to bar you can do 5 reps at a time, the whole way.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

If you need to go lighter, switch to goblet squats with a single dumbbell or kettlebell, or good old fashioned air squats!

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 jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

For Time
30 Barbell Back Squats
30 Toes to Bar
30 Box Jumps
20 Barbell Back Squats
20 Toes to Bar
20 Box Jumps
10 Barbell Back Squats
10 Toes to Bar
10 Box Jumps

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

RX+ Men: 135-155#
RX+ Women: 85-105#

Box Height Suggestion:
Men: 22-24"
Women: 18-20"

Sub Option: Swap V-Ups if you don't have a bar to hang from!

Score: Total Time
Goal: Under 16 Min. Can you go under 13?

Set yourself up to be able to do at least 10 squats at a time the whole way through.

Choose a version of toes to bar you can do 5 reps at a time, the whole way.

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

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 jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

For Time
30 Sandbag Back Squats
30 Toes to Bar / Supine SB Toe Touches
30 Box Jumps
30 Sandbag Back Squats
20 Toes to Bar / Supine SB Toe Touches
20 Box Jumps
30 Sandbag Back Squats
10 Toes to Bar / Supine SB Toe Touches
10 Box Jumps

**Notice the reps for the SB Back Squats stay at 30 per round on this version.

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

Box Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 16 Min. Can you go under 13?

It's more squats in this version because most sandbags are lighter than the suggested loads in programs A and B. If you have a heavier sandbag, feel free to follow same 30-20-10 rep scheme as the other movements.

Choose a version of toes to bar you can do 5 reps at a time, the whole way.

The sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

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 jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

MAMA MODIFICATIONS

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, 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)

DB/AIR 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 "Veintidos" Shift Demo

The Vault "Veintidos" Shift Subs and Mods

The Vault "Ventidos" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY SECOND 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 - June 6th 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

Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as
Possible in 12 Min)
10 Air Squats
10 Sit Ups / Alternating V-Ups
10 Low Jump Overs or Line Skip Overs (Facing)

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

For this workout, you will do 10 squats, 10 sit-ups, and 10 low jump overs (facing) for 12 minutes!

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 or do an assisted squat. 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!

If you'd like to make the squats more difficult, hold a KB or DB at your chest for Goblet Squats!

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, slam balls or an eye level KB Swing.

For the Low 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 to a line if you are intimidated to go over something. You can also sub a little skip over the object, a line, or a plate. Whichever option you choose make sure you are facing the object, not lateral.

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

MAMA MODIFICATIONS

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, 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)

DB/AIR 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.

6220

TIP BW SUPINE BARBELL ROW JUN 2ND 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 - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: HAMSTRINGS, CHEST OPENER

* 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
Dumbbell Clean Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
15 Power Cleans
Run 400 Meters
15 Supine Rows/7-10 Strict Pull Ups

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

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

**If getting more than 1 min rest - option to take reps to 20 and 20.

**If getting less than 30 seconds rest - keep reps the same and shorten the run - OR - lower reps to 10-12 each

**If you need to do bent over rows switch to hang power cleans

Score: Fastest Round ONLY
Goal: Around 4:00 or Less

If you are flying through the power cleans with the dumbbells you have, you can up the reps to 20.

Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure.

If you are doing strict pull ups, they should take :45-1 min max to complete.

DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can can also do ring/TRX rows. If you need to do bent over rows, switch to hang power cleans.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
15 Barbell Power Cleans
Run 400 Meters
15 Supine Rows/7-10 Strict Pull Ups

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

**If getting less than 30 seconds rest - keep reps the same and shorten the run - OR - lower reps to 10-12 each

**If need to do bent over rows switch to hang power cleans

Score: Fastest Round ONLY
Goal: Around 4:00 or Less

You should be able to go unbroken or pretty close to it on the power cleans.

Make sure you push it on the run!

Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure.

If you are doing strict pull ups, they should take :45-1 min max to complete.

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

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can can also do ring/TRX rows. If you need to do bent over rows, switch to hang power cleans.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
15 Barbell Power Cleans
Row 500 Meters
OR
Bike 30 Cal (Men) / 22 Cal (Women)
15 Supine Rows/7-10 Strict Pull Ups

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

**Can also do this version with Dumbbell Options from Program A.

**If getting less than 30 seconds rest - keep reps the same and shorten the run - OR - lower reps to 10-12 each

**If need to do bent over rows switch to hang power cleans

Score: Fastest Round ONLY
Goal: Around 4:00 or Less

You should be able to go unbroken or pretty close to it on the power cleans.

If you choose the row version, be mindful of the amount of pulling in this workout. Keep your belly braced and focus on controlled movement.

Choose a version of the supine row that is challenging enough that you have to break it up in the later rounds, but not so hard you are going to failure.

If you are doing strict pull ups, they should take :45-1 min max to complete.

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

For the bike/row, you're working with 2:00-2:30. Shorten the calories/distance as needed to fit the time window.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can can also do ring/TRX rows. If you need to do bent over rows, switch to hang power cleans.

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.

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, 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 060220

SHIFT TIP_200206

SHIFT WARM UP

Simple Shift Warm Up
Running Warm Up

SHIFT WORKOUT

5 Rounds (For Time)
12 DB/KB Hang Power Cleans
1 Min Jog, Row, Bike, Taps, Single Under, Low Step Ups
12 Ring Rows / Bent Over Rows
1 Min Jog, Row, Bike, Taps, Single Under, Low Step Ups

Idea weight for Men: 20-40# DBs - or - Single DB/KB
Idea weight for Women: 8-20# DBs - or - Single DB/KB

Score: Total Time
Goal: Under 16 Min

For this workout, you'll do 12 hang power cleans, 1 minute of movement, 12 ring rows, and then another minute of movement until you've completed 5 total rounds!

For the dumbbell hang power clean, you hold the dumbbells at the hips. Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!

You may also do these with one DB or one KB.

For the minute of movement, you will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups.

If you are doing the Ring Row option - just remember that the more parallel your body is to the ground - the more difficult these become. So the further forward your feet are near or in front of the rings, the more difficult the row will be. 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.

If you are doing the bent over row you will hold a head of the dumbbell in each hand or hold one dumbbell in each hand. Keeping the belly tight and chest lifted you will hinge at the hip. If needed you may allow a little bit of a bend at the knee. Allow the arms to hang straight down from the shoulders. Pull the elbows back and in as you bring the weight to your chest. Then lower under control. If you're using a KB, hold it by the ball with your hands turned in so that your elbows can go BACK and shoulder blades pinch together.

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.

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, 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.

6320

TIP DB BURPEE OVER DB JUN 3RD 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, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, HIP FLEXORS/PSOAS

* 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

8 Rounds
15 Wall Balls
8 Burpees Over Dumbbell

RX Men: 20# Wall Ball
RX Women: 14# Wall Ball

RX+ Men: 20 Wall Balls / 12 Burpees Over Dumbbell
RX+ Women: 20 Wall Balls / 12 Burpees Over Dumbbell

Only go RX+ if you can still meet the goal times!

Score: Total Time
Goal: 12-18 Minutes

Each round should take 1:30-2:15. Choose a wall ball variation you can go unbroken most of the way. Don't forget to breathe on the burpees!

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

Modify to regular burpees, or a no-push-up version.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

8 Rounds (For Time)
8 Barbell Thrusters
8 Burpees Over the Bar

RX Men: 75#
RX Women: 55#

RX+ Men: 10 Thrusters  / 10 Burpees Over the Bar
RX+ Women: 10 Thrusters / 10 Burpees Over the Bar

**Intention on RX+ is NOT to go heavier, just faster with the higher reps and light weight.

Only go RX+ if you can still meet the goal times!

Score: Total Time
Goal: 12-18 Minutes

Each round should take 1:30-2:15. Choose a load on the thrusters you can go unbroken most of the way. Note that it is only 8 reps compared to the other Program versions as the barbell will be heavier. Don't forget to breathe on the burpees!

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

For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.

Modify to regular burpees, or a no-push-up version.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

8 Rounds
10 Sandbag Thrusters
8 Burpees Over the Sandbag

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

RX+ Men: 12 Thrusters  / 10 Burpees Over the Sandbag
RX+ Women: 12 Thrusters / 10 Burpees Over the Sandbag

Only go RX+ if you can still meet the goal times!

Score: Total Time
Goal: 12-18 Minutes

Each round should take 1:30-2:15. Choose a load on the thrusters you can go unbroken most of the way. Note that it is 10 reps compared to the other Program versions. Depending on the weight of your sandbag, you may reduce the reps to 8 or increase them to 15 to hit the goal window. Don't forget to breathe on the burpees!

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

You can also do a side-to-side version of the sandbag thruster. The bag starts on one shoulder. Once you extend your arms all the way at the top, lower the bag down on to the opposite shoulder for the next rep.

For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

Modify to regular burpees, or a no-push-up version.

MAMA MODIFICATIONS

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

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

GOBLET SQUATS + PRESS - 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.