11- Poseidon Demo

11- Poseidon Programs

11- Poseidon Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the ELEVENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - March 18 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
  POST(best after the main workout): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: HIPS 2.0, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL POSEIDON

Every 90 Seconds for 21 Minutes
(14 Rounds)

6 Pull Ups
12 KB/DB Swings
24 DB Hop Overs/Double Unders OR 100m Sprint

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

Extra Challenge Men/Women: 8 Pull Ups / Choose heavier range of the KB Swings

Score: Slowest Round Only

Goal: 0:50-1:15

COACHES NOTES
Choose a pull up variation that will allow for you to get those 6 reps done unbroken or at the very most, done in two sets with a quick break in between. There's not much time to waste in each round. Choose a weight for the swings that can be done unbroken for all 14 rounds. If you choose the sprint option, we do mean SPRINT. If you're not sure how far 100m is, run out for 10-15 seconds and then back.

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Eye Level KB/DB Swing

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

- OR -

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 min each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

100M SPRINT
This effort should be more than just a jog. Hit it HARD. You're working with AT MOST 30 seconds. Shorten the distance or do the hop over/double under option for this workout.

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL POSEIDON

Every 90 Seconds for 21 Minutes
(14 Rounds)

6 Pull Ups
3 Heavy Deadlifts
24 DB Hop Overs/Double Unders OR 100m Sprint

Suggested Weight Men: 205-225#
Suggested Weight Women: 135-155#

Extra Challenge: 8 Pull Ups

Heavier weight suggestions:
Men: 245-315#
Women: 175-205#

Score: Slowest Round Only

Goal: 0:45-1:00

COACHES NOTES
Choose a pull up variation that will allow for you to get those 6 reps done unbroken or at the very most, done in two sets with a quick break in between. There's not much time to waste in each round. The weight for the deadlifts should be challenging but you should also BE ABLE to do all 3 reps unbroken. You may choose to do 3 quick singles, if you'd prefer that. If you choose the sprint option, we do mean SPRINT. If you're not sure how far 100m is, run out for 10-15 seconds and then back.

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

DEADLIFT
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.

CUSTOMIZATION
Lighter weight

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

- OR -

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 min each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

100M SPRINT
This effort should be more than just a jog. Hit it HARD. You're working with AT MOST 30 seconds. Shorten the distance or do the hop over/double under option for this workout.

MAMA MODIFICATIONS

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, Barbell Pull Ups 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.

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 an Outside KB Swing or a Single Arm Swing.

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.

210316_Demo

210316_Programs

210316_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): 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, THORACIC SPINE RELEASE
POST: NECK AND SHOULDER RELIEVER, SCIATICA/PIRIFORMIS

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PROGRAM A

PROGRAM A

WARM UP
SHOULDER WARM UP
BOX JUMP WARM UP

WORKOUT

10 Rounds

10 DB Push Press
10 1/2 Up 1/2 Shoulder Lunges (5 Per Side)
10 Box Jump Overs

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Box Height:

Men: 20-24"
Women: 16-20"

Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs

Score: Total Time

Goal: 14-18 Min

COACHES NOTES
This is going to put your shoulders to the test! You should be able to do 15-20 unbroken push presses with the weight you choose in a fresh state. You might be able to go right into the lunges after the push presses for the first few rounds but consider putting the DBs down after the 9th push press for a quick reset. Then you can get the 10th rep as you get into position for the lunges. Shoot for 1:20-1:50 per round.

DUMBBELL 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.

CUSTOMIZATIONS
Lighter weight

1/2 UP 1/2 SHOULDER LUNGES
These are performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Make sure that you take a long enough step each time so that the front heel can stay down while the back knee gently touches the ground. Focus on keeping the chest up, belly tight, and don't allow the front knee to cave in. Stand all the way up between lunges and alternate your stepping foot each time. For 10 lunges, it would be 5 per leg.

For the first set of 5 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.

For the second set of 5 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunges
Shoulder Racked Step Ups

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. You'll just jump onto the box, then step off the other side to complete the rep. 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!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
OVERHEAD WARM UP
BOX JUMP WARM UP

WORKOUT

10 Rounds

10 Push Press
10 Overhead Lunges
10 Box Jump Overs

Suggested Weight Men: 75#
Suggested Weight Women: 55#

Box Height:

Men: 20-24"
Women: 16-20"

Extra Challenge Men: 95#
Extra Challenge Women:65#

Score: Total Time

Goal: 14-18 Min

COACHES NOTES
This is going to put your shoulders to the test! You should be able to do 15-20 unbroken push presses with the weight you choose in a fresh state. You might be able to go right into the lunges after the push presses for the first few rounds but consider putting the bar down after the 9th push press for a quick reset. Then you can get the 10th rep as you get into position for the lunges. Shoot for 1:20-1:50 per round. If overhead lunges are really challenging with the barbell, try an overhead plate lunge!

BARBELL PUSH PRESS
Start 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.

CUSTOMIZATIONS
Lighter weight

OVERHEAD LUNGES
Hold the bar in the overhead lockout position with a wider than shoulder grip and biceps in line with the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.

CUSTOMIZATIONS
Lighter Weight
Overhead Plate Lunges
Front Rack Lunges
Front Rack Step Ups

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. You'll just jump onto the box, then step off the other side to complete the rep. 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!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP
BOX JUMP WARM UP

WORKOUT

10 Rounds

10 Sandbag Push Press
10 Sandbag Overhead Lunges
10 Box Jump Overs

Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#

Box Height:

Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 14-18 Min

COACHES NOTES
This is going to put your shoulders to the test! You should be able to do 15-20 unbroken push presses with the weight you choose in a fresh state. You might be able to go right into the lunges after the push presses for the first few rounds but consider putting the bar down after the 9th push press for a quick reset. Then you can get the 10th rep as you get into position for the lunges. Shoot for 1:20-1:50 per round.

SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. 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 bag pops up off the shoulders, press straight up to lock out.

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

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window
Shoulder to Shoulder Push Press

SANDBAG OVERHEAD LUNGE
Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

CUSTOMIZATIONS
Front Rack Lunges
Back Rack Step Ups

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. You'll just jump onto the box, then step off the other side to complete the rep. 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!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

Overhead 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.

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.

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

210317_Demo

210317_Progams

210317_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): GYMNASTICS
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW, POSTERIOR CHAIN RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

30 DB Power Clean
30 DB Squats
30 Lateral Burpees Over the DBs
20 DB Power Clean
20 DB Squats
20 Lateral Burpees Over the DBs
10 DB Power Cleans
10 DB Squats
10 Lateral Burpees Over the DBs

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs

Score: Total Time

Goal: 10-16 Min

COACHES NOTES
To hit the goal for this workout, the first round of 30 reps of each movement should take 4:30-7:30. If you are way outside of that window after the 30 lateral burpees, customize up or down. Make sure you can do sets of at least 6-8 reps at a time for the power cleans and squats. Breathe on the burpees, try to maintain a steady pace of at least 10 a minute.

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. 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.

CUSTOMIZATION
Go Lighter
Hang Power Clean

DUMBBELL SQUAT
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.

CUSTOMIZATIONS
Go Lighter
Goblet Squat

LATERAL BURPEE OVER DUMBBELL
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.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

30 Power Clean
30 Front Squats
30 Lateral Burpees Over the Bar
20 Power Clean
20 Front Squats
20 Lateral Burpees Over the Bar
10 Power Cleans
10 Front Squats
10 Lateral Burpees Over the Bar

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#

Extra Challenge Men: 135-155#
Extra Challenge Women: 85-105#

Score: Total Time

Goal: 10-16 Min

COACHES NOTES
To hit the goal for this workout, the first round of 30 reps of each movement should take 4:30-7:30. If you are way outside of that window after the 30 lateral burpees, customize up or down. Make sure you can do sets of at least 6-8 reps at a time for the power cleans and squats. Breathe on the burpees, try to maintain a steady pace of at least 10 a minute.

BARBELL POWER CLEAN
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.

CUSTOMIZATIONS
Go lighter
Hang Power Clean

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

CUSTOMIZATION
Go lighter

LATERAL BURPEE OVER BARBELL
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.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

30 SB Power Clean
30 SB Front Squats
30 Lateral Burpees Over the SB
20 SB Power Clean
20 SB Front Squats
20 Lateral Burpees Over the SB
10 SB Power Cleans
10 SB Front Squats
10 Lateral Burpees Over the SB

Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#

Score: Total Time

Goal: 10-16 Min

COACHES NOTES
To hit the goal for this workout, the first round of 30 reps of each movement should take 4:30-7:30. If you are way outside of that window after the 30 lateral burpees, customize up or down. You've got about 2 minutes for the power cleans and 2 minutes for the front squats in the first round. For heavier bags, adjust the reps to something that fits that window. So maybe its 21-14-7 instead of 30-20-10. Breathe on the burpees, try to maintain a steady pace of at least 10 a minute.

SANDBAG POWER CLEAN
Start with the bag 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.

CUSTOMIZATIONS
Power Clean to one shoulder (alternating)
Adjust reps if working with a heavier bag to fit movement time window.

SANDBAG FRONT SQUAT
Make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

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

CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

LATERAL BURPEE OVER SANDBAG
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.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

MAMA MODIFICATIONS

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

DB/Back/Front/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.

Burpee

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

210318_Demo

210318_Programs

210318_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: HIPS 2.0, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)

Run 200 Meters
20 KB/DB Swings
Run 200 Meters
10 Push Up + Renegade Row

Suggested Weight Men: 40-55# KB/DB for Swings / 40# DBs for RR
Suggested Weight Women: 25-35# KB/DB for Swings / 25# DBs for RR

Extra Challenge Men: 50-55# KB/DB for Swings / 50# DBs for RR
Extra Challenge Women: 30-35# KB/DB for Swings / 35# DBs for RR

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
The goal is to keep the rounds in the 3-5 minute range for this one. It's 2:00 or less of total running, and around a minute for the swings. The renegade rows should get pretty challenging. So, you might be able to do them in :30-:40 at first but as the workout progresses you will likely need more breaks and they'll take longer. Choose a load on the swings you can do in 1-2 sets the whole way. Choose a load on the renegade rows that you can perform without heavily rotating or shifting your butt way up in the air. Hold that plank!

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.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, 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 (keeping the belly tight) guide the weight 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!

CUSTOMIZATION
Eye Level Swing

PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.

For the push up 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.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Push Up + Taps
Knee Push Up + Rows

PROGRAM B

PROGRAM B

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)

Run 200 Meters
20 KB/DB Swings
Run 200 Meters
10 Deficit Push Ups
10 Bent Over Row

Suggested Weight Men: 40-55# KB/DB for Swings / 115# for Bent Over Rows
Suggested Weight Women: 25-35# KB/DB for Swings / 75# for Bent Over Rows

Extra Challenge Men: 135#+
Extra Challenge Women: 85#+

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
The goal is to keep the rounds in the 3-5 minute range for this one. It's 2:00 or less of total running, and around a minute for the swings. Choose a load for those that you can do in 1-2 sets the whole way. Go with a push up variation that you can also complete in 1-2 sets the whole way. Choose a load on the bent over rows that you can perform without jerking your chest up or using momentum and complete in 1-2 sets. Keep them strict, lower with control!

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.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, 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 (keeping the belly tight) guide the weight 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!

CUSTOMIZATION
Eye Level Swing

DEFICIT PUSH UP
Set up a couple of plates or dumbbells far enough apart for your chest to reach the ground. 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.

CUSTOMIZATIONS
Regular Push Ups
Deficit Knee Push Ups
Knee Push Ups
Elevated Push Ups

BENT OVER ROW
Set up 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!

CUSTOMIZATIONS
Lighter Weight
Upright Row

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women

20 KB/DB Swings

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women

10 Push Up + Renegade Row

**Could also do this bike/row option with the bench and bent over row option from Program B.

Suggested Weight Men: 40-55# KB/DB for Swings / 40# DBs for RR
Suggested Weight Women: 25-35# KB/DB for Swings / 25# DBs for RR

Extra Challenge Men: 50-55# KB/DB for Swings / 50# DBs for RR
Extra Challenge Women: 30-35# KB/DB for Swings / 35# DBs for RR

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
The goal is to keep the rounds in the 3-5 minute range for this one. It's 2:00 or less of total bike/row, and around a minute for the swings. The renegade rows should get pretty challenging. So, you might be able to do them in :30-:40 at first but as the workout progresses you will likely need more breaks and they'll take longer. Choose a load on the swings you can do in 1-2 sets the whole way. Choose a load on the renegade rows that you can perform without heavily rotating or shifting your butt way up in the air. Hold that plank!

ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Decrease calories

KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, 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 (keeping the belly tight) guide the weight 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!

CUSTOMIZATION
Eye Level Swing

PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.

For the push up 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.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Push Up + Taps
Knee Push Up + Plank Rows

MAMA MODIFICATIONS

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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 an Outside KB Swing or a Single Arm Swing.

Push Up

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.

Mountain Climbers

If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps

210319_Demo

210319_Programs

210319_Customizations

This look kind of familiar??? Similar feel to the recent "Rhea" Vault workout - except this time there is REST! You're welcome!

Please take note that the reps vary slightly between versions today.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
EITHER(can be warm up or finisher): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: QUADS/IT BAND, POSTERIOR CHAIN RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
JUMP ROPE WARM UP

WORKOUT

5 Rounds

40 Double Unders / DB Hop Overs
18 DB Squats

Rest 1 Min Between Rounds

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Extra Challenge Men: 50# DBs / 60 Double Unders/Hop Overs
Extra Challenge Women: 35# DBs 60 Double Unders/Hop Overs

Score: Slowest Round ONLY

Goal: 1:30-2:00

COACHES NOTES
When the score is your slowest round, it indicates that the goal is to maintain a consistent level of intensity. These rounds should go quick, nonetheless. Choose a load that you can go unbroken on the squats the whole time. If 40 double unders is going to be really broken up and take a long time, choose an lower, more appropriate rep target you can complete in under :45 or go with the hop overs. Dig deep in those last couple rounds of squats!

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 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the reps)

DUMBBELL SQUAT
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.

CUSTOMIZATIONS
Goblet Squat
Air Squat

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

40 Double Unders / DB Hop Overs
12 Back Squats

Rest 1 Min Between Rounds

Suggested Weight Men: 115-135#
Suggested Weight Women: 75-85#

Extra Challenge Men: 155#+ / 60 Double Unders/Hop Overs
Extra Challenge Women: 105#+ 60 Double Unders/Hop Overs

Score: Slowest Round ONLY

Goal: 1:30-2:00

COACHES NOTES
When the score is your slowest round, it indicates that the goal is to maintain a consistent level of intensity. These rounds should go quick, nonetheless. Choose a load that you can go unbroken on the squats the whole time. You can pull the bar from the rack or pull it from the floor. If 40 double unders is going to be really broken up and take a long time, choose an lower, more appropriate rep target you can complete in under :45 or go with the hop overs. Dig deep in those last couple rounds of squats!

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 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the reps)

BARBELL BACK SQUAT
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.

CUSTOMIZATIONS
Lighter Weight
Air Squat

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

5 Rounds

40 Double Unders / SB Hop Overs
18 SB Back Squats

Rest 1 Min Between Rounds

Suggested Weight Men: 50-70#
Suggested Weight Women:25-45#

Extra Challenge Men: 60 Double Unders/Hop Overs
Extra Challenge Women: 60 Double Unders/Hop Overs

Score: Slowest Round ONLY

Goal: 1:30-2:00

COACHES NOTES
When the score is your slowest round, it indicates that the goal is to maintain a consistent level of intensity. These rounds should go quick, nonetheless. Choose a load that you can go unbroken on the squats the whole time. If 40 double unders is going to be really broken up and take a long time, choose an lower, more appropriate rep target you can complete in under :45 or go with the hop overs. Dig deep in those last couple rounds of squats!

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 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the reps)

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

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats

MAMA MODIFICATIONS

DB/Back/Front/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.

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

210320_Demo

210320_Programs

210320_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, WARM UP FLOW
POST: HIPS, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

15 DB Bench Press / Floor Press
15 Toes to Bar / Supine Toe Touches to DB
Run 400 Meters

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
You're shooting for each round to take between 3:15 and 4:30. That means you're working with 1:15-2:30 to get the bench press and toes to bar done. Choose a weight on the bench press that you can knock out safely and in no more than 2-3 sets. The toes to bar or supine toe touches shouldn't take longer than a minute so choose a variation that will allow for that.

If you don't have a bench, go with the floor press option. Be careful touching your elbows down to the ground!! Lower the dumbbells under control. You could even create a bit more space by lying your upper back and tailbone on a plate or two - just be sure those two places are well-supported and there's not strain in your lower back!

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

- OR -

FLOOR PRESS
If you go with Floor Press, it is basically a bench press from the floor but the dumbbells won't travel down as far because your elbows will touch to the ground. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

CUSTOMIZATIONS
Push Ups

TOES TO BAR
If you choose the toes to bar, start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

- OR -

SUPINE TOE TOUCHES
If you choose the supine toe touches, you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the dumbbell over your chest. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Hanging Knee-Ups
V-Ups

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, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

4 Rounds

15 Bench Press
15 Toes to Bar / Supine Toe Touches to Plate
Run 400 Meters

Suggested Weight Men: 95-115#
Suggested Weight Women: 55-75#

Extra Challenge Men: 135#+
Extra Challenge Women: 85#+

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
You're shooting for each round to take between 3:15 and 4:30. That means you're working with 1:15-2:30 to get the bench press and toes to bar done. Choose a weight on the bench press that you have absolutely no danger of failure with. Don't get sloppy on these trying to get a better score and be sure to rack safely! The toes to bar or supine toe touches shouldn't take longer than a minute so choose a variation that will allow for that.

BENCH PRESS
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.

CUSTOMIZATIONS
Floor Press (See Program A for Description)

TOES TO BAR
If you choose the toes to bar, start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

- OR -

SUPINE TOE TOUCHES
If you choose the supine toe touches, you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the plate over your chest. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the plate. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Hanging Knee-Ups
V-Ups

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, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

4 Rounds

15 Bench Press
15 Toes to Bar / Supine Toe Touches to Plate
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal Women

Suggested Weight Men: 95-115#
Suggested Weight Women: 55-75#

Extra Challenge Men: 135#+
Extra Challenge Women: 85#+

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
You're shooting for each round to take between 3:15 and 4:30. That means you're working with 1:15-2:30 to get the bench press and toes to bar done. Choose a weight on the bench press that you have absolutely no danger of failure with. Don't get sloppy on these trying to get a better score and be sure to rack safely! The toes to bar or supine toe touches shouldn't take longer than a minute so choose a variation that will allow for that.

BENCH PRESS
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.

CUSTOMIZATIONS
Floor Press (See Program A for Description)

TOES TO BAR
If you choose the toes to bar, start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

- OR -

SUPINE TOE TOUCHES
If you choose the supine toe touches, you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the plate over your chest. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the plate. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Hanging Knee-Ups
V-Ups

ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds

Partner 1: 15 Bench + 15 Toes to Bar / Supine Toe Touches

while

Partner 2: Run 400 Meters

then SWITCH

Partner 1: Run 400 Meters

Partner 2: 15 Bench + 15 Toes to Bar/Supine Toe Touches


4 Rounds = BOTH Partners do each section 4 times.

**You can also do this version of the workout with any of the options from Programs A, B, or C.

Suggested Weight Men: 95-115#
Suggested Weight Women: 55-75#

Extra Challenge Men: 135#+
Extra Challenge Women: 85#+

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
Within one round, both partners will have run 400m and completed 15 bench press and 15 toes to bar or supine toe touches. So that means when the workout is complete, you'll BOTH have run 400m four times and done the 15+15 four times!

You and your partner are shooting for each round to take between 3:15 and 4:30. That means you're working with 1:15-2:30 to get the bench press and toes to bar done (if your partner comes in from the run before you're done, they'll wait until you've completed your 15+15). Choose a weight on the bench press that you have absolutely no danger of failure with. Don't get sloppy on these trying to get a better score and be sure to rack safely! The toes to bar or supine toe touches shouldn't take longer than a minute so choose a variation that will allow for that.

BENCH PRESS
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.

CUSTOMIZATIONS
Floor Press (See Program A for Description)

TOES TO BAR
If you choose the toes to bar, start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

- OR -

SUPINE TOE TOUCHES
If you choose the supine toe touches, you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the plate over your chest. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the plate. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Hanging Knee-Ups
V-Ups

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, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

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, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

PART 1

EMOM x 24 minutes
(Every Minute on the Minute for 24 Min)

Min 1: 8-10 Goblet Lunge Doubles, Right
Min 2: 30-sec Side Elbow Plank Rotations, Right
Min 3: 8-10 Goblet Lunge Doubles, Left
Min 4: 30-sec Side Elbow Plank Rotations, Left

- REST 2 MINUTES BEFORE PART 2 -

Suggested Loading:

Men: 35-50# KB/DB
Women: 20-35# KB/DB

Score: Weight Used

Goal: Pick a weight that allows you to get the lunges done in 40 seconds or less the entire time!

COACHES NOTES
The Lunge Doubles are a relatively new movement to the Butts & Guts program so be sure to watch the demo and/or read the written description on how to do those properly!

GOBLET LUNGE DOUBLES
You will hold a single KB or DB at the chest/shoulders. To complete one rep, you'll do a forward stepping lunge and then a reverse stepping lunge with the SAME leg. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps. If you are unable to touch your knee to the ground with the weight - ditch it and just go with bodyweight. If you are unable to lunge, you may swap out single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.

SIDE ELBOW PLANK ROTATIONS
Get into the plank position by lying on one side of your body. Support your torso by propping yourself up onto the forearm/elbow of the arm closest to the floor. Stack your shoulders, hips, knees, and ankles directly above one another then press into your grounded foot and elbow to lift your hips. Keep your supported shoulder pressed as far away from your ear as possible the entire time. Bend the arm furthest from the ground to 90 degrees. Squeeze your shoulder blades together while reaching your elbow back slightly, then - without rotating your hips a ton - reach forward and under your torso. Then rotate back to neutral and repeat.

You can also just hold a side elbow plank without the rotations if you're having trouble staying balanced.

PART 2

AMRAP 4 Min
(As Many Rounds and Reps as Possible in 4 Min)

15 KB/DB Sumo Deadlifts
30-sec Up Down Planks

Suggested Loading:

Men: 45-70# KB/DB
Women: 35-50# KB/DB

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
You'll get the added benefit of some shoulder strengthening in this quick finisher! If you go with the two dumbbells on these - the total weight should add up to the suggested weight - not each dumbbell should weigh the suggested weight (same idea if you happen to go with two KBs)!

KB/DB SUMO DEADLIFTS
Make sure your feet are wider than your squat stance and toes slightly turned out. The KB / DB(s) will start on the floor beneath you. Send your hips back, keeping your chest proud and your back flat. Focus on driving the knees out and back as you hinge forward. Drive through the heels to stand with the KB / DB(s) and squeeze the butt at the top of each rep!

UP DOWN PLANKS
You will start in a plank position on the elbows. One hand at a time come up to the hands - then back down to the elbows. Alternate which hand comes up and down first for each rep.

MAMA MODIFICATIONS

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.

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 it’s 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.

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter 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.

Street Parking SANDBAG is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make the most sense to swap.

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WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

5 Rounds

200m Burden Run
20 Side to Side Push Press
100m Bear Hug Carry
20 Sandbag Slams

Goal: 23-30 minutes

COACHES NOTES
Each round should take 4:30-6:00. That breaks down to 1:30-2:00 for the burden run, :40-1:00 for the push presses, :40-1:00 for the bear hug carry, and 1:30-2:00 for the slams, which are from the shoulder. If you can't run or carry due to space or weather, customize with a march or low step ups.

BURDEN RUN
Clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

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

CUSTOMIZATIONS
Shorten distance to fit time window
Back Rack Low Step Ups (4-8" Step)

SHOULDER TO SHOULDER PUSH PRESS
Start with the sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 20 reps is 10 on each side.

CUSTOMIZATIONS
Regular Push Press
Adjust reps to fit movement goal window

SANDBAG BEAR HUG CARRY
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall. Draw your elbows back alongside your ribcage to keep the bag close to your body.

CUSTOMIZATIONS
Shorten distance to fit time window
Bear Hug March/Low Step Ups (4-8" Step)

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

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

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

CUSTOMIZATIONS
Adjust reps to fit the time window
Sandbag Power Clean

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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WARM UP
SQUAT WARM UP
OVERHEAD WARM UP

WORKOUT

Every Other Minute for 10 Min

7 Front Squats

(5 x 7)

Score: Weight Used

COACHES NOTES
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.

FRONT SQUAT
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

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

Every Other Min for 10 Min

7 Shoulder Press

(5 x 7)

Score: Weight Used

COACHES NOTES
Use the same load for all five sets, spend at least 5 minutes building up to your working weight which should be moderate but not so heavy that form deteriorates in the final sets.

SHOULDER PRESS
Starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

Muscle Up Negatives
(Not for Time)

20 Reps SLOW Muscle Up Negatives

You may do these unassisted, with a band, with feet on the box, or even with your feet on the ground.

COACHES NOTES
No score for this part because we want you to rest as needed and go SLOW. Use a customization that will allow you to do 20 reps in about 10 min or so.

The way these work is that you will start locked out at the top of a muscle up. We suggest doing these on rings that will allow you to jump to this position so you aren't also doing 20 full muscle ups to get up there - unless you are a muscle up ninja.

You may even do the transition from the bottom of the dip to underneath the rings with the toes down on the ground.

You will lower SLOWLY down to the bottom of the dip and then SLOWLY backwards through the transition. FOCUS ON KEEPING THE ELBOWS IN and RINGS CLOSE!!! Then slowly you will lower until the arms are straight at the bottom.

AMRAP 7 MIN
(As Many Rounds and Reps as Possible in 7 Min)

2 Strict Pull Ups
+
3 Kipping Pull Ups

Rest 15 Seconds.

Must be unbroken sets

Customization Options:
1 Slow Negative + 2 Kipping
2 Slow Supine Ring Rows + 3 Jumping Pull Ups

Extra Challenge: 3 Strict + 5 Kipping

Goal: 10 Rounds +

COACHES NOTES
The goal would be to ONLY rest 15 seconds and be ready to go again. Choose a customization option that will allow for that. Feel free to mix and match options here.

STRICT PULL UP
You'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

KIPPING PULL UP
Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

7 Min Handstand Step Up Practice

Against the wall (unless you are a HS ninja)

You will practice walking side ways over a plate.

See video.

COACHES NOTES
This is all about practicing shiftin your weight. No RX for how many sets or anything you do. Just keep practicing for 7 min or so on the clock. Once you get comfortable with one drill, try a different one.

Start in a handstand with a bumper plate under your head and your hands wide. One hand at a time step up onto the plate then back down. Shifting your weight up and down.

Keep the ribs down. Practice squeezing the cheeks, spreading the fingers and balancing!

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all its own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

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WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Bench Press

10 - 8 - 6 - 4 - 2 + Max Reps

Score: Weight used for the set of 2

COACHES NOTES
Score is what you use for the set of 2. Put what weight you used for Max Reps + how many reps you got in comments!

Rest 2 minutes AND add weight between sets except for the last one. After your set of 2, drop the load to something lighter than your first set and immediately begin another set for max reps. Be careful - don't hit failure if you're lifting alone!!

BENCH PRESS
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.

Every 2 minutes for 10 minutes:

10 Supinated Grip Bent Over Row
15 Seated Tricep Extensions

Score: Weight Used

COACHES NOTES
Choose a load that you can complete the reps unbroken.

Movements should be slow and controlled. It will probably take about a minute to complete all 25 reps, so you'll have about a minute to rest between sets.

BENT OVER ROW
Grip the bar with your palms facing out. You will deadlift 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!

TRICEP EXTENSION
The dumbbell will start behind the head. Hold it by the upper head. Keep the biceps by the ears, belly tight as you lock the elbows. Control the lower back down.

If you only have lighter dumbbells, you can use two.

Hey Team! This week's Oly Workout is Session 3 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Every 90 Seconds for 10 Rounds / 15 Min

1 Power Clean
1 Power Clean and Jerk

Then

(Optional): 5 Min to continue doing single power clean and jerks (scored below)

EMOM Score: Heaviest Weight Used

COACHES NOTES
Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

When the clock hits 15 Min - If you would like to hit some more single clean and jerks - spend some time doing a few more!

POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

POWER CLEAN
Just the first half of the above description. Get the bar from the ground to your shoulders but don't jerk it overhead!

Put score here for heaviest single power clean and jerk after the 15 min EMOM.

COACHES NOTES
When the clock hits 15 Min on the EMOM - if you want to keep building for a heavy single clean and jerk - take 5 Min (til the clock hits 20 Min) to do so.

Optional Lifting

4 x 1 Push Press + 2 Jerks

COACHES NOTES
The push press before the jerks should help to prime your lower half to really drive that bar upward. Take that same aggression into your jerks but then immediately press yourself under the bar to receive it overhead. You can do push or split jerks for these!

The points of performance in the beginning of the push press are the same as the push jerk! But instead of shifting the feet out and rebending at the knees, you will keep your feet planted and knees locked out as the bar locks out overhead.

4x3 Front Squats

COACHES NOTES
Spend 5-10 minutes or so warming up your squat and building up to a moderate-heavy load because we've been staying above parallel this whole session.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)

Score is distance.

DO NOT mess up the paces to get a better score!

RX+ - wear a vest if you are into that sort of thing.

COACHES NOTES
Your on pace should be similar to a pace if you were doing a HARD mile.

Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

ROW VERSION

Row Version:

6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)

Score is distance.

DO NOT mess up the paces to get a better score!

COACHES NOTES
Your ON pace should be similar to a pace if you were doing a HARD 2k row.

Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

BIKE VERSION

Bike Version:

6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)

Score is total calories.

DO NOT mess up the paces to get a better score!

COACHES NOTES
Your ON pace should be HARD.

Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

10 -Kronos DailyDemo

10- Kronos-Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - March 11 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: COOL DOWN FLOW, HIP FLEXORS & PSOAS STRETCH

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

2021 VAULT: KRONOS

In a 1 Minute "ON" / 1 Minute "OFF" Fashion Complete:

100 Burpee Box Jump Overs

Get as MANY as you can in 1 min - then rest 1 min - keep going until you get to 100 reps!

Box Height Suggestions
Men: 20-24"
Women: 16-20"

No Extra Challenge for this one! Just GO FASTER!

Score: Time On the Clock When You Finish Rep 100

Goal: 10-20 Minutes (Yes, we have seen this completed in under 10 minutes!)

COACHES NOTES
You're shooting for 10-20 burpee box jump overs in each working minute. If you're struggling to perform at least 10 reps each minute, customize the burpee and/or the box jump over to allow for more reps within the minute! Remember to breathe throughout each rep! Exhale at the floor, inhale before the jump, exhale when you land, and inhale again as you're stepping down.

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. 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.

Then, jump up on the box. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. Use a lower box/jump height if you need to.

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!

CUSTOMIZATIONS
Burpee Jump Over
Burpee Step Up Over
Step In/Out Burpee Box Jump Over

MAMA MODIFICATIONS

Burpee

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

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

210309_Demo

210309_Programs

210309_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

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: MORNING COFFEE, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE

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PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

3 Sets

Each Set is:

5 Rounds
6 DB Power Clean and Jerk
4 DB Thrusters

Rest 2 Min Between Sets

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs

Total Time Including Rest

Goal: 13-19 Min

COACHES NOTES
Think of this workout as 3 parts or sets separated by a 2 minute rest. Each set is 5 rounds. So it is a total of 15 rounds! Each set should take around 3-5 minutes. That's :35-1:00 per round.

Consider breaking each round into 2 sets: 5 clean and jerks for the first set then break. Perform your 6th clean and jerk and now you are in position for the 4 thrusters.

DUMBBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

Start with dumbbells on the gorund just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!

Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

DUMBBELL THRUSTER
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.

CUSTOMIZATIONS
Single Dumbbell Thruster

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
OVERHEAD WARM UP

WORKOUT

3 Sets

Each Set is:

5 Rounds
6 Power Clean and Jerk
4 Thrusters

Rest 2 Min Between Sets

Suggested Weight Men: 95#
Suggested Weight Women: 65#

Extra Challenge Men: 115#+
Extra Challenge Women:75#+

Score: Total Time Including Rest

Goal: 13-19 Min

COACHES NOTES
Think of this workout as 3 parts or sets separated by a 2 minute rest. Each set is 5 rounds. So it is a total of 15 rounds! Each set should take around 3-5 minutes. That's :35-1:00 per round.

Consider breaking each round into 2 sets: 5 clean and jerks for the first set then break. Perform your 6th clean and jerk and now you are in position for the 4 thrusters. Choose a load that you can maintain this rep scheme the whole way.

BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

BARBELL THRUSTER
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.

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

3 Sets

Each Set is:

5 Rounds
6 Sandbag Power Clean and Jerk
4 Sandbag Thrusters

Rest 2 Min Between Sets

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

Extra Challenge Men: Increase Reps to 8+6
Extra Challenge Women: Increae Resp to 8+6

Score: Total Time Including Rest

Goal: 13-19 Min

COACHES NOTES
Think of this workout as 3 parts or sets separated by a 2 minute rest. Each set is 5 rounds. So it is a total of 15 rounds! Each set should take around 3-5 minutes. That's :35-1:00 per round.

Consider breaking each round into 2 sets: 5 clean and jerks for the first set then break. Perform your 6th clean and jerk and now you are in position for the 4 thrusters. If you are working with a heavier bag, you may need to adjust the reps to fit the per-round goal window. Test this out in your warm up and commit to your adjustment before you start rather than adjusting on the fly.

SANDBAG POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The weight will start on the ground between your feet, with the feet under the hips. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed while you jump and shrug the shoulders! Keep the KB close to the body as it travels UP. Pull yourself down and under, rotate your hands to hold the KB at your chest, catch the KB in a partial squat with the elbows bent. Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight up- press the KB up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

CUSTOMIZATIONS
Adjust reps based on bag weight
Clean to, and press from, one shoulder

SANDBAG THRUSTER
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.

CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters

MAMA MODIFICATIONS

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

Jerk

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.

Overhead 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.

210310_Demo

210310_Programs

210310_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER-OLY
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: HIPS, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

On a 16 Min Clock Complete:

Run 1 Mile
then
Max Rounds in the Remaining Time
20 Push Ups
12 Toes to Bar / V-Ups

Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed

Extra Challenge Men: 1.5 Mile Run
Extra Challenge Women: 1.5 Mile Run

Score: Total Completed Rounds of Second Part + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
You've run a mile or more in plenty of workouts if you've followed this program for some time, it's just been broken up. You got this! Of course, you can adjust the distance is needed. The run should take 8-11 minutes. If you are a strong runner, this would be a good day for the Extra Challenge! Set yourself up for 1:00-1:40 rounds. So, choose a push up variation that you can complete 20 reps in a minute or less. Break them up early into sets of 4-5 reps. For the toes to bar, think smaller sets too. Choose a variation you can maintain consistent sets of 3-4 at a time. 12 reps should take under a minute.

If running is not realistic due to space/weather, go with this alternative:

4 Rounds
90 Seconds Taps, Single Unders, or Low Step Ups
20 Push Ups
12 Toes to Bar/V-Ups

(Put your time in the comments)

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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

Fun Dip Option!!

On a 16 Min Clock Complete:

Run 1 Mile
then
Max Rounds in the Remaining Time
12 Stationary or Ring Dips
12 Toes to Bar / V-Ups

Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed

Extra Challenge Men: 1.5 Mile Run
Extra Challenge Women: 1.5 Mile Run

Score: Total Completed Rounds of Second Part + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
You've run a mile or more in plenty of workouts if you've followed this program for some time, it's just been broken up. You got this! Of course, you can adjust the distance is needed. The run should take 8-11 minutes. If you are a strong runner, this would be a good day for the Extra Challenge! Set yourself up for 1:00-1:40 rounds. So, choose a dip variation that you can complete 12 reps in a minute or less. Break them up early into sets of 3-4 reps. If you are stuggling to do consistent sets of 3, customize to something that allows for that. For the toes to bar, think smaller sets too. Choose a variation you can maintain consistent sets of 3-4 at a time. 12 reps should take under a minute.

If running is not realistic due to space/weather, go with this alternative:

4 Rounds
90 Seconds Taps, Single Unders, or Low Step Ups
20 Push Ups
12 Toes to Bar/V-Ups

(Put your time in the comments)

You can also do this version with the bike/row from Program C.

RING/STATIONARY DIPS
Be sure you lock out at the top of the dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Push the handles away from you to draw the shoulders away from the ears. Make sure the elbows go back and don't flare out as you lower with control. Get the shoulder lower than the elbow at the bottom. Keep your belly tight as you press back up to lockout.

CUSTOMIZATIONS
Banded Dips
Leg Assisted
Dip between 2 boxes/bench

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

On a 16 Min Clock Complete:

Row 140 Cal (Men) / 105 Cal (Women)
or
Bike 120 Cal (Men) / 90 Cal (Women)

then
Max Rounds in the Remaining Time
20 Push Ups
12 Toes to Bar / V-Ups

Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed

Extra Challenge Men: Row 210 Cal / Bike 180 Cal
Extra Challenge Women: Row 155 Cal / Bike 130 Cal

Score:

Goal: 4-6 Rounds

COACHES NOTES
This is a long time on the rower or bike, especially if you've never done one of the Endurance accessory workouts! Of course, you can adjust the distance/calories is needed. The row/bike should take 8-11 minutes. If you are a strong rower or Assault biker, this would be a good day for the Extra Challenge! Set yourself up for 1:00-1:40 rounds. So, choose a push up variation that you can complete 20 reps in a minute or less. Break them up early into sets of 4-5 reps. For the toes to bar, think smaller sets too. Choose a variation you can maintain consistent sets of 3-4 at a time. 12 reps should take under a minute.

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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

MAMA MODIFICATIONS

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

Push Up

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.

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, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

210311_Demo

210311_Programs

210311_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

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: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

30 Seconds Max DB Step Up
30 Seconds Rest
30 Seconds Alternating DB Shoulder Press
30 Seconds Rest

Suggested Weight Men: 40# DBs / 20-24" Box
Suggested Weight Women: 25# DBs / 16-20" Box

Extra Challenge Men: 50# DBs / 22-24" Box
Extra Challenge Women: 35# DBs / 18-20" Box

Score: Total Reps of BOTH Movements and All Rounds Combined

Goal: 180-260 Reps

COACHES NOTES
Set yourself up for at least 8 step ups per round and 10 alternating shoulder presses per round. Remember, there is 30 seconds of rest between each movement and 1:30 before you repeat the same movement. That may give you an opportunity to push the pace, especially on the step ups. Your shoulders are definitely going to start to fatigue in the later rounds, so choose a weight that is not going be a struggle early on.

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.

CUSTOMIZATIONS
Unweighted Step Ups
Dumbbell Lunges

ALTERNATING SHOULDER PRESS
Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 10 reps is 5 on each arm.

CUSTOMIZATION
Single DB held in both hands

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

10 Rounds

30 Seconds Max Weighted Step Up
30 Seconds Rest
30 Seconds Strict Shoulder Press
30 Seconds Rest

Suggested Weight Men: 75# / 20-24" Box
Suggested Weight Women: 55# / 16-20" Box

Extra Challenge Men: 95-115# / 22-24" Box
Extra Challenge Women: 65-75# / 18-20" Box

Score: Total Reps of BOTH Movements and All Rounds Combined

Goal: 120-220 Reps

COACHES NOTES
Set yourself up for at least 6-8 step ups per round. With the shoulder presses, your reps are likely going to decrease as the workout progresses so choose a weight that you can do at least 10 in the first few rounds. Remember, there is 30 seconds of rest between each movement and 1:30 before you repeat the same movement. That may give you an opportunity to push the pace, especially on the step ups. You can use your barbell (back racked), dumbbells, or even your sandbag for the step ups.

BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATION
Go lighter

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

10 Rounds

30 Seconds Max SandBag Step Up
30 Seconds Rest
30 Seconds Seated Sandbag Shoulder Press
30 Seconds Rest

Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#

Score: Total Reps of BOTH Movements and All Rounds Combined

Goal: 120-220 Reps

COACHES NOTES
Set yourself up for at least 6-8 step ups per round. With the shoulder presses, your reps are likely going to decrease as the workout progresses. If you are working with a heavier bag, don't worry so much about the goal number of reps. Instead choose a rep target that is not going to be a struggle in the first few rounds. Remember, there is 30 seconds of rest between each movement and 1:30 before you repeat the same movement. That may give you an opportunity to push the pace, especially on the step ups.

BACK RACK SANDBAG STEP UP
Start with the bag on your back. You could also support the bag on one shoulder and just switch at the halfway point. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor 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.

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Standing Shoulder Press

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

Overhead 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.

210312_Demo

210312_Programs

210312_Customizations

Please notice the format for Program B and C is different than Program A today! If you can make a Supine Row happen - do that one!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
EITHER(can be warm up or finisher): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, MORNING COFFEE
POST: SHOULDERS FLOW, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

100 Supine Rows

Every Minute on the Minute 15 Double Unders / DB Hop Overs, start at 0:00

**Choose a type of Supine Row and body angle that will not allow you to get more than 12 reps per min.

Suggested Weight Men: No Weight Needed
Suggested Weight Women: No Weight Needed

Extra Challenge Men: 125 Reps / 20 Hops or DUs
Extra Challenge Women: 125 Reps / 20 Hops or DUs

Score: Total Time

Goal: 8-13 Min

COACHES NOTES
So the goal really is for this workout to not take any less than 8 minutes. The supine rows should be challenging enough that you are getting at MOST 12 reps per minute. The double unders/hop overs are going to break up the supine rows briefly but they should only take 10-15 seconds each time. Stop at 20 seconds on the double unders.

SUPINE ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. 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.

CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows (See Program B)

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 15 reps in under 20 seconds.

CUSTOMIZATIONS
Lower reps to fit time window
DB Hop Overs
Single Unders (Double the Reps)

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

EMOM/AMRAP 10 Min
(As Many Reps as Possible in 10 Min)

Bent Over Rows

Every Minute on the Minute 15 Double Unders / Dumbbell Hop Overs, start at 0:00

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#

Extra Challenge Men: 135# / Barbell Hop Overs
Extra Challenge Women: 85# / Barbell Hop Overs

Score: Total Reps of Bent Over Rows ONLY

Goal: 90-120 Reps

COACHES NOTES
Note that Programs B and C have a different format from Program A today. The double unders/hop overs are meant to break up the bent over rows just enough to give your back and hamstrings a break. They should only take 10-15 seconds each time. Stop at 20 seconds on the double unders. Remember to keep your belly tight on the bent over rows and shoulders away from ears. Use your arms and lats, avoid jerking your chest up to create momentum.

BENT OVER ROW
Set up 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!

CUSTOMIZATIONS
Lighter Weight
Upright Row

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 15 reps in under 20 seconds.

CUSTOMIZATIONS
Lower reps to fit time window
DB Hop Overs
Single Unders (Double the Reps)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

EMOM/AMRAP 10 Min
(As Many Reps as Possible in 10 Min)

Sandbag Bent Over Slams

Every Minute on the Minute 15 Double Unders / Sandbag Hop Overs, start at 0:00

Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#

Score: Total Reps of Bent Over Slams ONLY

Goal: 80-120 Reps

COACHES NOTES
Note that Programs B and C have a different format from Program A today. The double unders/hop overs are meant to break up the bent over slams just enough to give your back and hamstrings a break. They should only take 10-15 seconds each time. Stop at 20 seconds on the double unders. Remember to keep your belly tight on the slams and be aggressive on the slam. Much better to create a powerful slam and do less reps than try to rush through them.

BENT OVER SLAM
Set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

CUSTOMIZATIONS
Bent Over Row
Sumo Deadlift High Pull

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 15 reps in under 20 seconds.

CUSTOMIZATIONS
Lower reps to fit time window
DB Hop Overs
Single Unders (Double the Reps)

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

210313_Demo

210313_Programs

210313_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: COOL DOWN FLOW, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

3 Rounds

30 Wall Balls
40 Air Squats
Run 400 Meters

Rest 1 Min Between Rounds

**Extra Challenge ONLY if you complete 3 Rounds (including REST after Rounds 1 and 2) in under 16 Min.

Suggested Weight Men: 18-20# Ball
Suggested Weight Women: 13-15# Ball

Extra Challenge Men/Women: 4 Rounds

Score: Total Time (Including Rest)

Goal: 15-20 Min

COACHES NOTES
Alright, guys. This is a #sendit workout! We're talking MAX 4-6 minutes per round. Choose a wall ball variation that you can knock out 30 reps in no more than 3 sets. The air squats should be unbroken - even if at a slower pace. It's gonna be hard to run (LOL) but do your best!

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.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

AIR SQUAT
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.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

To any soul brave enough for the bike/row version of this workout....RIP legs.

3 Rounds

30 Wall Balls
40 Air Squats
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)

Rest 1 Min Between Rounds

**Extra Challenge ONLY if you complete 3 Rounds (including REST after Rounds 1 and 2) in under 16 Min.

Suggested Weight Men: 18-20# Ball
Suggested Weight Women: 13-15# Ball

Extra Challenge Men/Women: 4 Rounds

Score: Total Time (Including Rest)

Goal: 15-20 Min

COACHES NOTES
Alright, guys. This is a #sendit workout! We're talking MAX 4-6 minutes per round. Choose a wall ball variation that you can knock out 30 reps in no more than 3 sets. The air squats should be unbroken - even if at a slower pace. It's gonna be SUPER hard to row/bike (LOL) but do your best!

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.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

AIR SQUAT
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.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

ROW/BIKE
You're working with 2:00-2:30. Decrease the calories as needed to fit the time window.

CUSTOMIZATIONS
Decrease calories

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds TOTAL

Partner 1: 30 Wall Balls

while

Partner 2: 40 Air Squats

then

SWITCH

Partner 1: 40 Air Squats

while

Partner 2: 30 Wall Balls

THEN

Run 400 Meters TOGETHER

Rest 1 Min Between Rounds

**Extra Challenge ONLY if you complete 3 Rounds (including REST after Rounds 1 and 2) in under 16 Min.

Suggested Weight Men: 18-20# Ball
Suggested Weight Women: 13-15# Ball

Extra Challenge Men/Women: 4 Rounds

Score: Total Time (Including Rest)

Goal: 15-20 Min

COACHES NOTES
Alright, guys. This is a #sendit workout! We're talking MAX 4-6 minutes per round. The way it works is one partner will complete the 30 wall balls and at the same time, the other partner will complete the 40 air squats. Then when you're both done with your parts, you'll switch. So whoever was doing squats will do wall balls and vice versa. Once both of you are done with the second part, you'll run the 400m together and then rest 1 minute before starting the next round. You'll do that a total of 3 times!

Choose a wall ball variation that you can knock out 30 reps in no more than 3 sets. The air squats should be unbroken - even if at a slower pace. Try to make it work so that you and your partner are wrapping up your parts within 10-15 seconds of each other. It's gonna be hard to run but do your best!

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.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

AIR SQUAT
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.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

MAMA MODIFICATIONS

Thruster/Wallball

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, DB Goblet Squat + Press, or Air Squat

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

DB/Back/Front/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.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Butts

4 Rounds

12 Good Mornings
8 Split Squats Right
8 Split Squats Left
1 Min Rest

Men: Try between 95-135 # for the Good Mornings, 40-50 # DBs for the Split Squats

Women: Try between 65-95 # for the Good Mornings, 25-35# DBs for the Split Squats

Score is weight used for Good Mornings.

COACHES NOTES
You could also do the split squats holding a single dumbbell in the goblet position - or a plate in a bear hug position.

If you don't have a bar you can swap stiff legged deadlifts for the good mornings.

Rest as little as possible between sets.

For the good mornings, the bar will be on your back. Go super light on these if you are fairly new to this movement.

IT IS EXTREMELY IMPORTANT TO KEEP YOUR BELLY TIGHT AND CHEST LIFTED!

Tighten the belly and push the chest up. Bend at the waist by reaching the hips back. Knees may soften, but for the most part stay straight. If you can maintain a good back position - go to 90 degrees. If not, just go as low as your strength and flexibility will allow.

Squeeze your butt to stand up.

For the split squats, back leg will be slightly elevated (on a plate or something sturdy a few inches off the ground). You will hold a dumbbell in each hand and will lower until the knee kisses the ground. Drive through the front heel to stand. Maintain the same stance for 8 reps on your right leg. Then switch your stance for 8 reps on your left leg.

Be careful of rolling forward onto the toe or allowing the knee to cave in. Do all of these reps under control.

Guts:

In 8 Minutes:

Max Plank Hold

Every time you come down - complete 8 Love Taps

COACHES NOTES
So you'll start a clock counting down from 8 minutes (or up, whatever you prefer). Hold a plank for as long as you can. If you break, do 8 love taps and then get right back to the plank. Repeat until 8 minutes are up. The goal is to either be holding or tapping the entire 8 min!

Plank should be on the toes and the elbows. Do not allow yourself to sag. If you start to sag - come down and do the love taps! Goal is to either be holding or tapping the entire 8 min!

You will sit on the ground and lift the legs (straight) up and over the object. Do not DROP the heels to the ground once you are over. Lower them under control and just "tap"!

Every "tap" counts as a rep. Fight to keep the legs straight.

MAMA MODIFICATIONS

Split Squats

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, lower the height for the back leg or modify to a squat, hip thrust, glute bridge (these can also be modified to single leg options!).
If you can perform the movement pain free but 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 lunge or try a split stance Romanian Deadlift.

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter 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.