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.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

Use this Endurance Conversion Chart if needed - if your choice of equipment is not listed below.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Run 800 meters - MODERATE
Rest 2 Min

8 x 200 Meters FAST
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Run 600 Meters - MODERATE
Rest 2 Min

6 x 200 Meters FAST
(20 Sec Rest between 200s)

After final 20 sec Rest...

Run 400 Meters MODERATE
Rest 2 Min

4 x 200 Meters FAST
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Run 200 Meters MODERATE

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

Moderate is a completely sustainable pace, but slightly uncomfortable.

Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

Run Version/No Measured Distance:

Run 4 Min - MODERATE
Rest 2 Min

8 x :40 Seconds FAST
(20 Sec Rest between)

After final 20 Sec Rest...

Run 3 Min - MODERATE
Rest 2 Min

6 x 40 Seconds FAST
(20 Sec Rest between)

After final 20 sec Rest...

Run 2 Min MODERATE
Rest 2 Min

4 x 40 Seconds FAST
(20 Sec Rest between)

After final 20 Sec Rest...

Run 1 Minute MODERATE

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

Moderate is a completely sustainable pace, but slightly uncomfortable.

Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

ROW VERSION

Row Version:

Row 1000 meters - MODERATE
Rest 2 Min

8 x 250 Meters FAST
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Row 750 Meters - MODERATE
Rest 2 Min

6 x 250 Meters FAST
(20 Sec Rest between 200s)

After final 20 sec Rest...

Row 500 Meters MODERATE
Rest 2 Min

4 x 250 Meters FAST
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Row 250 Meters MODERATE

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

Moderate is a completely sustainable pace, but slightly uncomfortable.

Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

BIKE VERSION

Bike Version:

Bike 4 Min - MODERATE
Rest 2 Min

8 x :40 Seconds FAST
(20 Sec Rest between)

After final 20 Sec Rest...

Bike 3 Min - MODERATE
Rest 2 Min

6 x 40 Seconds FAST
(20 Sec Rest between)

After final 20 sec Rest...

Bike 2 Min MODERATE
Rest 2 Min

4 x 40 Seconds FAST
(20 Sec Rest between)

After final 20 Sec Rest...

Bike 1 Minute MODERATE

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

Moderate is a completely sustainable pace, but slightly uncomfortable.

Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

08 Morpheus Demo - Street Parking Vault 2021

08 Morpheus Programs - Street Parking Vault 2021

08 Morpheus Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 02/22/2021 in Round 1!

This is the workout of the day for Monday - but also the EIGHTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - August 26 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
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL MORPHEUS

Part 1

5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)

Dumbbell Man Makers

Rest 3 Minutes Before Part 2

Part 2

4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)

Devil Press

Rest 2 Minutes Before Part 3

Use same weight as Part 1

Part 3

3 Minute AMRAP
(As Many Reps as Possible in 3 Minutes)

Burpees

Suggested Weight (For Parts 1 & 2 ONLY)
Men: 40# DBs
Women: 25# DBs

Extra Challenge (For Parts 1 & 2 ONLY)
Men: 50# DBs
Women: 35# DBs

Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes

Part 1 Goal: 20-30 Reps +
Part 2 Goal 30-45 Reps +
Part 3 Goal: 40-60 Reps +

COACHES NOTES
We want you guys pushing the pace from the start. Each AMRAP is short so that you can work at a high intensity for the entire workout. Maybe hold back a touch on the Manmakers and Devil Presses but send it on the Burpees! Choose a weight for the Manmakers that you can do 4-6 reps per minute, 8-11 for the Devil Press, and 12-18 for the Burpees! You can definitely mix and match movements from the other program versions if you only have certain pieces of equipment or just want to!

MANMAKER
You will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL MORPHEUS

Part 1

5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)

Barbell Manmakers

- Rest 3 Minutes Before Part 2

Part 2

4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)

Plate Burpees

- Rest 2 Minutes Before Part 3

Part 3

3 Minute AMRAP
(As Many Reps as Possible in 3 Minutes)

Burpees

Suggested Weight
Men: 95# Bar / 45# Plate
Women: 65# Bar / 25# Plate

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

Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes

Part 1 Goal: 25-35 Reps+
Part 2 Goal: 30-45 Reps +
Part 3 Goal: 40-60 Reps +

COACHES NOTES
We want you guys pushing the pace from the start. Each AMRAP is short so that you can work at a high intensity for the entire workout. Maybe hold back a touch on the Barbell Manmakers and Plate Burpees but send it on the Burpees! Choose a weight for the Manmakers that you can do 5-7 reps per minute, 8-11 for the Plate Burpees, and 12-18 for the Burpees! You can definitely mix and match movements from the other program versions if you only have certain pieces of equipment or just want to!

BARBELL MANMAKER
1 rep = Deadlift + Bent Over Row + Hang Squat Clean + Thruster

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

CUSTOMIZATIONS
Deadlift + Bent Over Row + Hang Power Clean + Thruster

PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

CUSTOMIZATIONS
Regular Burpee

BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG MORPHEUS

Part 1

5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)

Sandbag Burpee Squat Clean Thrusters

- Rest 3 Minutes Before Part 2

Part 2

4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)

Sandbag Burpees

- Rest 2 Minutes Before Part 3

Part 3

AMRAP 3 Minutes
(As Many Reps as Possible in 3 Minutes)

Burpees

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

Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes

Part 1 Goal: 25-35 Reps +
Part 2 Goal: 30-45 Reps +
Part 3 Goal: 40-60 Reps +

COACHES NOTES
We want you guys pushing the pace from the start. Each AMRAP is short so that you can work at a high intensity for the entire workout. Maybe hold back a touch on the Burpee Squat Clean Thrusters and Sandbag Burpees but send it on the Burpees! Choose a weight for the Burpee Squat Clean Thrusters that you can do 5-7 reps per minute, 8-11 for the Sandbag Burpee, and 12-18 for the Burpees! You can definitely mix and match movements from the other program versions if you only have certain pieces of equipment or just want to!

SANDBAG BURPEE SQUAT CLEAN THRUSTER
For the sandbag burpee squat clean you will place your hands on the sandbag. Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag.

For the squat clean you will make sure your knees are bent and chest is UP/back is flat. Keep the arms straight and dig the heels into the ground as you pick up the sandbag. Once past the knees you will almost JUMP and shrug the shoulders with straight arms. Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward. Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and 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 to complete the thruster.

CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster

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

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

CUSTOMIZATIONS
No Push Up Sandbag Burpee

BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee

MAMA MODIFICATIONS

Man Makers

If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

Devil Press

If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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.

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.

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.

210824_Demo.mp4

210824_Prog.mp4

210824_Cust.mp4

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
  POST(best after the main workout): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIPS 2.0, GENTLE UPPER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

10 Min EMOM
(Every Minute on the Minute for 10 Minutes)

5 Pull Ups
10 KB/DB Swings

Strict Pull Up Option:
3-4 Strict Pull Ups

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

Extra Challenge
Men: Increase reps to 7/12
Women: Increase reps to 7/12

Score: Not a huge deal today. Score is number of rounds completed with all of the work.

Goal: 10 Minutes - challenge yourself!

COACHES NOTES
You should be getting about 15-20 seconds of rest each minute on this one. If you think you can knock out the pull ups and swings faster, consider the extra challenge today. Choose a type of pull up that you can do unbroken for at least the first half of the workout. This one will be super grippy so make sure you shake out those arms during the rest. Only go with the supported bent over row option if you don't have a pull up bar or way to do inverted rows.

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
Inverted Row
Banded Pull Ups
Supported Single Arm Bent Over Row

KETTLEBELL SWING
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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

Glory Days Option!

10 Min EMOM
(Every Minute on the Minute for 10 Minutes)

1-3 Bar or Ring Mucle Ups
10 KB/DB Swings

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

Extra Challenge
Men: Increase KB Swing Reps to 12
Women: Increase KB Swing Reps to 12

Score: Not a huge deal today. Score is number of rounds completed with all of the work.

Goal: 10 Minutes - challenge yourself!

COACHES NOTES
You should be getting about 15-20 seconds of rest each minute on this one. If you think you can knock out the work faster, consider the extra challenge today. Choose a type and rep target for the muscle ups that you can do unbroken for at least the first half of the workout. This one will be super grippy so make sure you shake out those arms during the rest.

MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

KETTLEBELL SWING
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

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.

210825_Demo.mp4

210825_Prog.mp4

210825_Cust.mp4

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
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: PIGEON STRETCH, GENTLE LOWER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Dumbbell Squats
12 Box Jumps
Run 200 Meters

Rest 1 Minute Between Rounds

**Could also do this version with your sandbag.

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
You should have about 1:00-1:30 to complete the squats and box jumps today. Choose a load on the squats you can complete 12 reps in 1-2 sets the whole way. The first 200m and the last 200m in each round are going to feel quite different. Push the pace on the first one, it should be uncomfortable but not an all out sprint. The second one will be all mental. Dig deep and keep moving. Whatever style box jump you go with, keep a steady pace. Try not to 'break' your rhythm on those.

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, or toe taps to a low target.

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

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

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Front Squats
12 Box Jumps
Run 200 Meters

Rest 1 Minute Between Rounds

Suggested Weight
Men: 95#
Women: 65#

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
You should have about 1:00-1:30 to complete the squats and box jumps today. Choose a load on the squats you can complete 12 reps in 1-2 sets the whole way. The first 200m and the last 200m in each round are going to feel quite different. Push the pace on the first one, it should be uncomfortable but not an all out sprint. The second one will be all mental. Dig deep and keep moving. Whatever style box jump you go with, keep a steady pace. Try not to 'break' your rhythm on those.

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, or toe taps to a low target.

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

BARBELL 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
Plate Hug Squat

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

4 Rounds

Bike 15 Cal (M) / 11 Cal (W)
or
Row 18 Cal (M) / 13 Cal (W)

12 Front Squats
12 Box Jumps

Bike 15 Cal (M) / 11 Cal (W)
or
Row 18 Cal (M) / 13 Cal (W)

Rest 1 Minute Between Rounds

**Could also do this version with your dumbbells or sandbag as seen in Program A.

Suggested Weight
Men: 95#
Women: 65#

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
You should have about 1:00-1:30 to complete the squats and box jumps today. Choose a load on the squats you can complete 12 reps in 1-2 sets the whole way. The first bike/row and the last bike/row in each round are going to feel quite different. Push the pace on the first one, it should be uncomfortable but not an all out sprint. The second one will be all mental. Dig deep and keep moving. Whatever style box jump you go with, keep a steady pace. Try not to 'break' your rhythm on those.

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

CUSTOMIZATIONS
Reduce calories

BARBELL 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
Plate Hug Squat

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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.

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.

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.

210826_Demo.mp4

210826_Prog.mp4

210826_Cust.mp4

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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: GENTLE UPPER BODY RECOVERY, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

80 Double Unders/Hop Overs
40 Dumbbell Power Clean
40 Push Up + Tap + Tap

60 Double Unders/Hop Overs
30 Dumbbell Power Clean
30 Push Up + Tap + Tap

40 Double Unders/Hop Overs
20 Dumbbell Power Cleans
20 Push Up + Tap + Tap

20 Double Unders/Hop Overs
10 Dumbbell Power Cleans
10 Push Up + Tap + Tap

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

Extra Challenge
Men: 50# DBs (Increase Double Unders/Hops to 120, 90, 60, 30)
Women: 35# DBs (Increase Double Unders/Hops to 120, 90, 60, 30)

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
To stay within the goal range, you are really going to have to keep things moving today. If the first part (the 80/40/40) takes longer than 8 minutes, you should probably customize something. Only go with double unders if you can string together at least 10-20 at a time. Or, you can just keep an eye on the clock and use this as an opportunity to practice that skill. Give yourself a 2 minute window first, then 1:30, 1:00, and :30. Choose a load on the power cleans that you can do sets of at least 10 at a time. For the push up + taps, you may need to break these up into smaller sets with just enough break in between to shake the arms out. You should be able to bang out at least 5 reps at a time, and still complete 15 or more reps per minute.

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 the first 80 reps in under 2 minutes.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

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

PUSH UP + TAPS
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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
BARBELL CLEAN WARM UP

WORKOUT

80 Double Unders/Hop Overs
40 Barbell Power Cleans
40 Push Up + Tap + Tap

60 Double Unders/Hop Overs
30 Barbell Power Cleans
30 Push Up + Tap + Tap

40 Double Unders/Hop Overs
20 Barbell Power Cleans
20 Push Up + Tap + Tap

20 Double Unders/Hop Overs
10 Barbell Power Cleans
10 Push Up + Tap + Tap

Suggested Weight
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 115-135# (Increase Double Unders/Hops to 120, 90, 60, 30)
Women: 75-95# (Increase Double Unders/Hops to 120, 90, 60, 30)

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
To stay within the goal range, you are really going to have to keep things moving today. If the first part (the 80/40/40) takes longer than 8 minutes, you should probably customize something. Only go with double unders if you can string together at least 10-20 at a time. Or, you can just keep an eye on the clock and use this as an opportunity to practice that skill. Give yourself a 2 minute window first, then 1:30, 1:00, and :30. Choose a load on the power cleans that you can do sets of at least 10 at a time. For the push up + taps, you may need to break these up into smaller sets with just enough break in between to shake the arms out. You should be able to bang out at least 5 reps at a time, and still complete 15 or more reps per minute.

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 the first 80 reps in under 2 minutes.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

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

PUSH UP + TAPS
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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

80 Double Unders/Hop Overs
40 Sandbag Power Cleans
40 Push Up + Tap + Tap

60 Double Unders/Hop Overs
30 Sandbag Power Cleans
30 Push Up + Tap + Tap

40 Double Unders/Hop Overs
20 Sandbag Power Cleans
20 Push Up + Tap + Tap

20 Double Unders/Hop Overs
10 Sandbag Cleans
10 Push Up + Tap + Tap

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

Extra Challenge
Men: Increase Double Unders/Hops to 120, 90, 60, 30
Women: Increase Double Unders/Hops to 120, 90, 60, 30

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
To stay within the goal range, you are really going to have to keep things moving today. If the first part (the 80/40/40) takes longer than 8 minutes, you should probably customize something. Only go with double unders if you can string together at least 10-20 at a time. Or, you can just keep an eye on the clock and use this as an opportunity to practice that skill. Give yourself a 2 minute window first, then 1:30, 1:00, and :30. Ideally, you can complete at least 10 reps at a time on the power cleans. For heavier bags, you may need to adjust the reps a bit. For the push up + taps, you may need to break these up into smaller sets with just enough break in between to shake the arms out. You should be able to bang out at least 5 reps at a time, and still complete 15 or more reps per minute.

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 the first 80 reps in under 2 minutes.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

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.

PUSH UP + TAPS
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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps

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.

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.

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.

210827_Demo.mp4

210827_Prog.mp4

210827_Cust.mp4

Reps vary 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
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: THORACIC SPINE RELEASE, SCIATICA/PIRIFORMIS

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary between versions today!

Every 6 Minute for 24 Minutes
(4 Rounds Total)

12 Dumbbell Hang Piston Right
Run 400 Meters
12 Dumbbell Hang Piston Left

Rest Remainder of 6 Minutes Each Time

Suggested Weight
Men: 40-50# DB
Women: 25-35# DB

Extra Challenge
Men: Every 5 Minutes for 4 Rounds (20 Minutes)
Women: Every 5 Minutes for 4 Rounds (20 Minutes)

Score #1: Fastest Round
Score #2: Slowest Round

Goal: All Rounds Between 3:30-5:00

COACHES NOTES
You should be getting a MINIMUM of 1 minute rest between rounds on this one. Ideally, closer to 2 minutes. Set yourself up on the hang pistons so that you can do at least 4 reps at a time. You are scoring both your fastest and your slowest round today. Really go for it on the run. We want you to send it in every round. If you do that, you'll have a decent amount of rest in each 6 minute window.

DUMBBELL HANG PISTON
1 Rep = 1 Hang Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

Bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Lower to shoulder for lunges or step 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, 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
SNATCH WARM UP

WORKOUT

Reps vary between versions today!

Every 6 Minute for 24 Minutes
(4 Rounds Total)

9 Barbell Hang Piston
Run 400 Meters
9 Barbell Hang Piston

Rest Remainder of 6 Minutes Each Time

**Could also do this version with your sandbag!

Suggested Weight
Men: 65-95#
Women: 45-65#

Extra Challenge
Men: Every 5 Minutes for 4 Rounds (20 Minutes)
Women: Every 5 Minutes for 4 Rounds (20 Minutes)

Score #1: Fastest Round
Score #2: Slowest Round

Goal: All Rounds Between 3:30-5:00

COACHES NOTES
You should be getting a MINIMUM of 1 minute rest between rounds on this one. Ideally, closer to 2 minutes. Set yourself up on the hang pistons so that you can do at least 3 reps at a time. You are scoring both your fastest and your slowest round today. Really go for it on the run. We want you to send it in every round. If you do that, you'll have a decent amount of rest in each 6 minute window.

BARBELL HANG PISTON
1 Rep = 1 Barbell Hang Power Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.

Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Lower barbell to shoulders for lunges or step 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, 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
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary between versions today!

Every 6 Minute for 24 Minutes
(4 Rounds Total)

12 Dumbbell Hang Piston Right

Bike 30 Cal (M) / 22 Cal (W)
or
Row 36 Cal (M) / 26 Cal (W)

12 Dumbbell Hang Piston Left

Rest Remainder of 6 Minutes Each Time

**Could also do this version with your barbell/sandbag as seen in Program B.

Suggested Weight
Men: 40-50# DB
Women: 25-35# DB

Extra Challenge
Men: Every 5 Minutes for 4 Rounds (20 Minutes)
Women: Every 5 Minutes for 4 Rounds (20 Minutes)

Score #1: Fastest Round
Score #2: Slowest Round

Goal: All Rounds Between 3:30-5:00

COACHES NOTES
You should be getting a MINIMUM of 1 minute rest between rounds on this one. Ideally, closer to 2 minutes. Set yourself up on the hang pistons so that you can do at least 4 reps at a time. You are scoring both your fastest and your slowest round today. Really go for it on the bike/row. We want you to send it in every round. If you do that, you'll have a decent amount of rest in each 6 minute window.

DUMBBELL HANG PISTON
1 Rep = 1 Hang Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

Bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Lower to shoulder for lunges or step ups.

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

CUSTOMIZATIONS
Reduce calories

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.

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.

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.

DB Snatch

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

210828_Demo.mp4

210828_Prog.mp4

210828_Cust.mp4

Reps vary 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-POWER
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary between versions today

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

12 Dumbbell Deadlifts
12 Dumbbell Shoulder to Overhead
12 Weighted Sit Ups

Suggested Weight
Men: 40# DBs / 25-40# Sit Up
Women: 25# DBs / 15-25# Sit Up

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
You're shooting to finish one round every 1:15-1:45. The weighted sit ups are going to take up the bulk of the time for each round. Be sure to choose a weight or customization for those that allows you to get the 12 reps done in 30-45 seconds! That means moving steadily through them with maybe one short break. Choose a weight for the deadlifts and shoulder to overhead that you know you can go unbroken with for at least the first 6 minutes of the workout.

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the dumbbells 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 DBs pop up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.

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

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

CUSTOMIZATION
Go lighter

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Reps vary between versions today

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

8 Barbell Deadlifts
8 Shoulder to Overhead
12 Weighted Sit Ups

Suggested Weight
Men: 95-115# / 25-40# Sit Up
Women: 65-75# / 15-25# Sit Up

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
You're shooting to finish one round every 1:15-1:45. The weighted sit ups are going to take up the bulk of the time for each round. Be sure to choose a weight or customization for those that allows you to get the 12 reps done in 30-45 seconds! That means moving steadily through them with maybe one short break. Choose a weight for the deadlifts and shoulder to overhead that you know you can go unbroken with for at least the first 6 minutes of the workout.

BARBELL 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

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.

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

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

CUSTOMIZATION
Go lighter

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps vary between versions today

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

8 Sandbag Over the Shoulder
12 Side to Side Sandbag Push Press
8 Sandbag Sit Ups

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

Extra Challenge Men/Women: Use a heavier bag for sandbag over shoulder if you have one.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
You're shooting to finish one round every 1:15-1:45. The sandbag sit ups are going to take up the bulk of the time for each round. You want to finish those 8 reps in 45 seconds or less! That means moving steadily through them with maybe one short break. If you need to you can reduce the reps or go with a DB sit up to knock them out in that time. Try to keep your transitions smooth between sandbag over shoulder reps. Turn around as soon as the sandbag goes over your shoulders and start getting set up for the next rep. Spend some time in the warm up practicing the side to side presses since they can be kind of awkward.

SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag High Pull

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

CUSTOMIZATION
Weighted sit up with DB or plate
Unweighted Sit Up

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

TEAM VERSION

TEAM VERSION

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

18 Minute AMRAP
(As Many Rounds and Reps As Possible in 18 Minutes)

In teams of 2:
Partner 1: 8 Barbell Deadlifts
Partner 2: 8 Barbell Deadlifts
Partner 1: 8 Shoulder to Overhead
Partner 2: 8 Shoulder to Overhead
Same Time: 12 Weighted Sit Ups

Suggested Weight
Men: 95-115# / 25-40# Sit Up
Women: 65-75# / 15-25# Sit Up

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
So, one person works at a time on the deadlifts and shoulder to overhead movements. Then, both partners do 12 sit ups each, at the same time.

BARBELL 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

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.

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

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

CUSTOMIZATION
Go lighter

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

MAMA MODIFICATIONS

KB/DB Deadlift

If you're pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so 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.

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.

Sit Ups

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

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

6 Rounds (18 Minutes Total)

30 Sec DB/KB Death March
15 Sec Rest
30 Sec Goblet Bulgarian Split Squat, Right
15 Sec Rest
30 Sec Goblet Bulgarian Split Squat, Left
15 Sec Rest
30 Sec Hollow Rock
15 Sec Rest

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

Score: Weight Used for the Death March

COACHES NOTES
The Death March is not quite as scary as it sounds. It's basically just walking staggered stance deadlifts. If you have the space for it, simply march forward for 15 seconds then turn around and march back for 15 seconds. Choose a weight for the split squats that allows you to get 7-10 reps within each 30 second window. Remember that you can always customize the hollow rocks by lowering your arms to your sides or bending one or both knees into your belly!

DB/KB DEATH MARCH
This movement is basically a walking staggered stance deadlift. When you step forward, stagger your stance by just about a foot or so. Your stance should be much shorter than a split squat. Stay as light as you can on the ball of the back foot so that all the work is performed by the front leg. Make sure you keep tension in the front leg in the bottom position and keep a micro-bend in the front knee at the top so you are always under tension. Remember that the belly stays tight and back remains flat at all times.

GOBLET BULGARIAN SPLIT SQUAT
Hold a dumbbell or kettlebell at your chest. If it feels better for balance, you can also hold a pair of lighter dumbbells at your sides. Place the top of one foot shoelace-down on the bench behind you so the sole of your foot is facing up. Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes. Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout. Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground. Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.

HOLLOW ROCK
Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.

Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.

To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

This may become super challenging so bend one or both knees if you need to.

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.

Hollow Rocks/Hold

If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See 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 GENERAL WARM UP

WORKOUT

6 Rounds

8 Lateral Burpees Over Sandbag
12 Ground to Overhead
16 Back Squats

Rest 1 minute between rounds

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

Score: Total Time

Goal: 18:00-26:00

COACHES NOTES
Each round should take between 2:00-3:30. If the first round goes longer than 3:30, cut the reps down to 6/10/14. The reps per movement is not super high each round, but the combination is going to really add up. The key here is to find a good rhythm for each movement. If you are dropping the bag during each rep of the ground to overhead, take a breath, set up and get right back to it. If you can, keep the bag on your back for all 16 back squats.

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
No Push Up Lateral Burpee Over Bag
Regular Burpee

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

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag High Pulls

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

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
UPPER BODY BARBELL WARM UP

WORKOUT

6 Sets of 4 Reps (Building)

Bench Press

Rest 2 Minutes Between Sets

COACHES NOTES
Each set should be heavier than the last. Start with something heavy but that you are confident in.

As always don't go too heavy if you don't have a spot or a SAFE way to bail.

BENCH PRESS
Try to get set up so that your feet and heels are down. If you have a tall bench or if you are short - you can put plates where your feet will be! Keep the butt on the bench. Before you unrack the bar think of pulling the shoulders back and down and pinching a pack of playing cards in your armpits.

Hands should be just outside the shoulders with a full grip around the bar. As you lower the bar, keep the elbows IN.

Touch the chest (not BOUNCE on the chest) and press to lock out at the top.

6 Sets of 8-12 Reps (Per Side)

Single Arm Dumbbell Press

Rest 30 Seconds Between Sides / 1-2 Minutes Between Sets

COACHES NOTES
Choose a weight that you can do 8 for sure but 12 is pushing it.

You can do these seated or standing. Either way keep the belly tight and rib cage pulled in.

Start with the dumbbell at the shoulder, press to lockout getting the bicep by the ear.

Do 8-12 on one side and the same weight and reps on the other.

Rest about 30 seconds between arms and 1-2 min between rounds.

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

4 Rounds

5 Kipping Pull-Ups +
5 Kip Swings +
5 Toes to Bar +
Active Bar Hang - Go To Failure

Rest 2 Min Between Rounds

The Goal: Go Unbroken - Don't Come Off The Bar

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Customizations:

Lower Numbers to 2-3 of each

OR

5 Kip swings+
10 Second Active bar hang+
5 Reps Lift toes/knees as high as possible

Score: Number of rounds completed without coming off the bar (out of 4).

COACHES NOTES
Really focus on keeping a tight body position and practice this with thumbs wrapped around the bar!

KIPPING PULL UP
Start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Kick your feet forward as you squeeze your butt hard and fast. Use your arms to guide your chin above the height of the bar. Once your chin clears the height of the bar, push away from the bar and slightly lift your toes in the front to keep an even weight distribution. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.

TOES TO BAR
Start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Sweep your feet forward and press into the bar. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position. Continue to connect reps using the swing and momentum to your advantage. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

Skill: Handstand Push Ups

EMOM 6 Min:
(Every Minute on the Minute for 6 Min)

30 Seconds Max Reps - Handstand Push Ups

Rest Remaining 30 Seconds

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Handstand Push Ups can be strict - kipping - pike on the box - or feet on the floor.

COACHES NOTES
For the handstand push ups make sure you are creating that triangle position when head touches the ground with the head in front of the fingertips - imagine that you are lowering a barbell or sandbag to the shoulders. Elbows come forward.

Keep the belly tight and keep tension.

Press head through the arms and press through the shoulders at the top of each rep.

DO NOT go to failure. DO NOT slam down into the ground. Keep control throughout.

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 it's 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 DUMBBELL WARM UP

WORKOUT

On a running clock for 24 minutes:

Every 2 min for 6 minutes (0:00-6:00)
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers

Every 2 min for 6 minutes (6:00-12:00)
10-12 Alternating Hammer Curls
10-12 Standing DB Tricep Extensions

Every 2 min for 6 minutes (12:00-18:00)
10-12 Concentration Curls
10-12 Bent Over Tricep Extensions
(one arm at a time)

Rest 2 minutes (18:00-20:00)

4 min AMRAP (20:00-24:00)
Max Chin-Ups
Max Diamond Push Ups
Switch movements each time you break

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Score: Weight Used for Curls (Note other weight(s) in comments)

COACHES NOTES
The pump is real on this one. Definitely feel free to adjust the weight for the different curl and tricep variations. You can note any changes in weight in the comments.

Make sure all the movements are slow and controlled. Pause for 1 second on both ends of each rep. You can move faster during the 4 minute AMRAP but keep the movements strict.

Dumbbell curls will be performed together with palms facing up. Keep the DBs from swinging back behind you on the way down.

On the skull crushers elbow and shoulder stay in a line and the only movement comes from the elbow joint.

Hammer curls will be performed with palms facing each other. Touch one head of the dumbbell to your shoulder and keep your elbows tight to the body the whole time.

For standing tricep extensions, with a dumbbell in each hand, start with biceps by the ears, elbows bent to allow rear head of DB to touch the shoulder. Keep the biceps by the ears and straighten your arms overhead. As with all overhead movements, keep your belly tight!

For concentration curls, you'll be seated and go one arm at a time. Brace yourself by pushing the back of your upper arm into your inner thigh, keep that foot firmly planted so your leg doesn't move. Start with the arm straight and curl your palm up as close to your shoulder as you can. Concentrate on that bicep!

On the bent over tricep extensions, plant one hand and one shin on a bench, DB in the opposite hand. Start with forearm vertical, knuckles down. Keep your elbows in place and extend your arm back until it is straight.

Chin ups you'll have an underhand/palm up grip. You can also do this with TRX/Ring or bar in rack rows.

Diamond push ups your thumbs and index fingers will be touching to ensure a close hand position. You can do these from the knees or even elevated.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
BARBELL CLEAN WARM UP
SQUAT WARM UP

WORKOUT

5 Sets of 3 Reps

Hang Muscle Clean

COACHES NOTES
Used as mostly a warm up/technique practice - starting light and adding a bit of weight with each set.

For this movement you will deadlift the bar to the "hang" position (top of the deadlift).

Hands should be just outside of the shoulders/legs. Keep the heels down as you dip by bending the knees slightly (not allowing them to cave in) - reach the butt back slightly and slide the bar with straight arms down the front of the thigh.

Stand up hard and fast driving through the heels and bringing the chest up. Shrug. Pull the elbows high and outside keeping the bar close. Then drive the elbows around and through FAST to get the bar to a supported position on the shoulders with the elbows high.

There is no re-dip of the legs in a muscle clean! The focus is just on the UP portion of the movement!

10 Sets of the Complex:
(1 Set every 90 Seconds for 15 Minutes)

1 Rep Hang Power Clean
+
1 Rep Front Squat

Score: Weight used for heaviest set

Goal: Challenging/quality movement

COACHES NOTES
For this part you will perform 1 Hang Power Clean + 1 Front Squat every 90 seconds for 10 total sets.

For the hang power clean you will again start in the hang position (top of the deadlift). Then you will again dip, drive, shrug and then this time instead of pulling the bar up the body only you will also pull yourself down into a partial squat as the elbows come around and through. Catch the bar with the heels down, knees out and bent slightly, butt reaching back, belly tight, chest up, and bar on the shoulders with the elbows high.

Stand and re-set the feet.

For the front squat the feet should be shoulder width apart. Elbows high with the bar in the fingertips, or full grip if possible. Lift the chest and tighten the belly. Reach the butt back and down as you keep the chest and elbows lifted. Keep the belly tight. Drive the knees out and get the butt lower than the knees at the bottom with the chest and elbows still lifted. No collapsing of the back or elbows at the bottom.

To stand drive through the heels and lead with the elbows. Drive the knees out and stand completely!

5 Sets of 3 Reps
(1 Set Every other Minute for 10 Minutes)

Front Squats

Score: Weight Used

Goal: Very challenging but unbroken and with solid technique

COACHES NOTES
Use the same weight for all 5 sets.

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.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

Use this Endurance Conversion Chart if needed - if your choice of equipment is not listed below.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version

5 Min Moderate (0-5)
1 Min Rest (5-6)
4 Min HARD (6-10)
2 Min Rest (10-12)
5 Min Moderate (12-17)
1 Min Rest (17-18)
3 Min HARD (18-21)
2 Min Rest (21-23)
5 Min Moderate (23-28)
1 Min Rest (28-29)
2 Min HARD (29-31)
2 Min Rest (31-33)
5 Min Moderate (33-38)
1 Min Rest (38-39)
1 Min HARD (39-40)

Mark your total distance if you are able to measure it.

COACHES NOTES
Altogether, this one will take 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

ROW VERSION

Row Version:
(For total distance)

5 Min Moderate (0-5)
1 Min Rest (5-6)
4 Min HARD (6-10)
2 Min Rest (10-12)
5 Min Moderate (12-17)
1 Min Rest (17-18)
3 Min HARD (18-21)
2 Min Rest (21-23)
5 Min Moderate (23-28)
1 Min Rest (28-29)
2 Min HARD (29-31)
2 Min Rest (31-33)
5 Min Moderate (33-38)
1 Min Rest (38-39)
1 Min HARD (39-40)

Score = Total Meters

COACHES NOTES
Altogether this one is 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Get off of the rower. Big breaths. Focus on lowering your heart rate.

BIKE VERSION

Bike Version:
For Calories

5 Min Moderate (0-5)
1 Min Rest (5-6)
4 Min HARD (6-10)
2 Min Rest (10-12)
5 Min Moderate (12-17)
1 Min Rest (17-18)
3 Min HARD (18-21)
2 Min Rest (21-23)
5 Min Moderate (23-28)
1 Min Rest (28-29)
2 Min HARD (29-31)
2 Min Rest (31-33)
5 Min Moderate (33-38)
1 Min Rest (38-39)
1 Min HARD (39-40)

Score = Total Calories

COACHES NOTES
Altogether, this one will take 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Get off of the bike. Big breaths. Focus on lowering your heart rate.

07 IRIS Demo - Street Parking Vault 2021

07 IRIS Programs - Street Parking Vault 2021

07 IRIS Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 02/15/2021 in Round 1!

This is the workout of the day for Monday - but also the SEVENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - August 19 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-POWER
  POST(best after the main workout): SOGO-BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, SPINE HEALTH WITH A TWIST

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL IRIS

Every 4 Minutes for 6 Rounds
(24 Minutes Total)

100 Meter Farmer Carry
10 DB Step Up Over
200 Meter Run

Rest remainder of 4 minutes each time

Suggested Weight
Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs

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

Extra Challenge Men/Women: Every 3 Min for 8 Rounds

Score: Slowest Round ONLY

Goal: 2:30-3:30

COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your grip for as long as possible, especially because the step up over will be demanding on the grip, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the dumbbells down on top of the box, shake it out, then get back to it.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups (2 Plates)

DB STEP UP OVER
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

CUSTOMIZATIONS
Farmer Carry Lunges
Unweighted Step Up Overs

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, mountain climbers or toe taps to a low target.

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

2021 VAULT: PLATE/SANDBAG IRIS

Every 4 Minutes for 6 Rounds
(24 Min Total)

100 Meter Plate/Sandbag Hug Carry
10 Plate Hug or Sandbag Step Up Overs
200 Meter Run

Rest remainder of 4 min each time

Suggested Weight
Men: 45# Plate / 50-70# Sandbag
Women: 25-35# Plate / 25-45# Sandbag

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

Extra Challenge Men/Women: Every 3 Min for 8 Rounds

Score: Slowest Round ONLY

Goal: 2:30-3:31

COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your core stamina for as long as possible, especially because the step up over will be demanding on the core, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the object (plate or sandbag) down on top of the box, shake it out, then get back to it.

PLATE/SANDBAG HUG CARRY
Hold the plate or sandbag against your chest with your arms wrapped around. Keep your belly tight as you walk. Avoid leaning back, stand up tall. We recommend a Gable grip. Cup your hands like you are making two letter 'C's and hold them together. Draw your elbows back alongside your ribcage to keep the bag close to your body. Or grip your wrist with the opposite hand.

CUSTOMIZATIONS
1 Minute Object Hug March
1 Minute of Low Object Hug Step Ups (2 Stacked Plates)

PLATE HUG/SANDBAG STEP UP OVER
You can hug a plate at your chest - OR - hold a sandbag on one shoulder or aross your back. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

CUSTOMIZATIONS
Object Hug Lunges
Unweighted Step Up Overs

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, mountain climbers or toe taps to a low target.

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

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: ROW/BIKE IRIS

Every 4 Minutes for 6 Rounds
(24 Minutes Total)

100 Meter Farmer Carry
10 DB Step Up Over
250 Meter Row
or
15 Cal Bike Men / 11 Cal Bike Women

Rest remainder of 4 minutes each time

Suggested Weight
Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs

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

Extra Challenge Men/Women: Every 3 Min for 8 Rounds

Score: Slowest Round ONLY

Goal: 2:30-3:30

COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your grip for as long as possible, especially because the step up over will be demanding on the grip, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the dumbbells down on top of the box, shake it out, then get back to it. If you choose the rowing option, keep a loose grip on the handle and concentrate on driving through the legs for each stroke - again, to preserve your grip.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups (2 Plates)

DB STEP UP OVER
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

CUSTOMIZATIONS
Farmer Carry Lunges
Unweighted Step Up Overs

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

CUSTOMIZATIONS
Shorten distance
Decrease calories

MAMA MODIFICATIONS

Farmer Carry

This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.

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

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.

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

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.

210817_Demo.mp4

210817_Prog.mp4

210817_Cust.mp4

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: GENTLE UPPER BODY RECOVERY, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

20 Alternating Single Arm Dumbbell Snatch
15 Dumbbell Thrusters

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

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

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
This workout is rude. Each round should take 2-3 minutes. Choose a weight that you can complete the snatches and thrusters each in 1-2 sets for at least the first few rounds, if not the whole way through. If you need to break it up more in the later rounds, you can still hit the goal but just remember we want you to be moving and not taking long breaks. Keep your belly tight and chest up in both movements to avoid lighting up your lower back.

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

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.

CUSTOMIZATION
Single Dumbbell Thruster

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

5 Rounds

15 Power Snatch
15 Thrusters

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
This workout is rude. Each round should take 2-3 minutes. Choose a weight that you can complete the snatches and thrusters each in 1-2 sets for at least the first few rounds, if not the whole way through. If you need to break it up more in the later rounds, you can still hit the goal but just remember we want you to be moving and not taking long breaks. Keep your belly tight and chest up in both movements to avoid lighting up your lower back.

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your 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
SANDBAG GENERAL WARM UP

WORKOUT

5 Rounds

18 Sandbag Ground to Overhead
18 Sandbag Thrusters

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

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
This workout is rude. Each round should take 2-3 minutes. The ground to overheads and thrusters should each be completed in 1-2 sets for at least the first few rounds, if not the whole way through. If you need to break it up more in the later rounds, you can still hit the goal but just remember we want you to be moving and not taking long breaks. Keep your belly tight and chest up in both movements to avoid lighting up your lower back. If you are working with a heavier bag and only able to do a few reps at a time, consider reducing the overall reps to around 15 each round for one or both movements.

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

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag High Pulls

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

DB Snatch

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

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

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.

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.

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.

210818_Demo.mp4

210818_Prog.mp4

210818_Cust.mp4

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): 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: DECOMPRESSION SEQUENCE, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

30 Double Unders / Hop Overs
10 Bar Facing Burpees
30 Double Unders / Hop Overs
10 Burpee Pull Ups

Rest 1 Minute Between Rounds

Extra Challenge
Men: 40 Double Unders / Hop Overs + Increase Reps of Both Burpees to 12 Per Round
Women: 40 Double Unders / Hop Overs + Increase Reps of Both Burpees to 12 Per Round

Score: Slowest Round ONLY!

Goal: 3:00-4:30

COACHES NOTES
This one is going to really add up as you get into rounds 3 and 4. Remember, your score is your slowest round only so focus on consistency across all 4. The double unders or hop overs should be quick. Choose an option that you won't have to break up more than once each time. For the burpees and burpee pull ups, a steady pace is the way to go. Pay attention to where you need to place your hands in relation to the respective bars to create an efficient movement to the floor and then up. Then, be consistent with that hand placement for every rep.

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 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

CUSTOMIZATIONS
DB Facing Burpees
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
10 Burpees + 10 Inverted/Ring/TRX rows.

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

Bike / Row Option for today for fun!

4 Rounds

Bike 7 Cal (M) / 5 Cal (W)
or
Row 9 Cal (M) / 6 Cal (W)

10 Bar Facing Burpees

Bike 7 Cal (M) / 5 Cal (W)
or
Row 9 Cal (M) / 6 Cal (W)

10 Burpee Pull Ups

Rest 1 Minute Between Rounds

Extra Challenge
Men: Increase calories by 2 per set + Increase reps of burpees for both to 12.
Women: Increase calories by 2 per set + Increase reps of burpees for both to 12.

Score: Slowest Round ONLY!

Goal: 3:00-4:30

COACHES NOTES
This one is going to really add up as you get into rounds 3 and 4. Remember, your score is your slowest round only so focus on consistency across all 4. The bike/row should be quick. Choose a calorie target that you can hit in :30-:45 each time. For the burpees and burpee pull ups, a steady pace is the way to go. Pay attention to where you need to place your hands in relation to the respective bars to create an efficient movement to the floor and then up. Then, be consistent with that hand placement for every rep.

ROW/BIKE
You're working with about 30 seconds. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

CUSTOMIZATIONS
DB Facing Burpees
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
10 Burpees + 10 Inverted/Ring/TRX rows.

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.

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

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.

210819_Demo.mp4

210819_Prog.mp4

210819_Cust.mp4

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): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, GENTLE UPPER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

As Far as Possible in 10 Minutes

2 DB Bent Over Rows
2 DB Push Press
2 DB Front Rack Lunges
4 DB Bent Over Rows
4 DB Push Press
4 DB Front Rack Lunges

Keep adding 2 reps per movement and get as far as possible in 10 minutes.

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

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

Score: Total REPS Completed (Get out your calculator)

Goal: 100-150 Reps

COACHES NOTES
To hit the goal, this means finishing over the round of 10 but not quite through the round of 14s. So, if after the round of 4s you are over 2 minutes, customize something. This is a fairly short one today, so we want you moving constantly and keeping breaks to a minimum. That being said, don't explode out of the gate or you will pay for it around the 6 minute mark. Choose a weight that you think you can go unbroken on all the movements most if not all the way.

BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
Upright Row

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

DUMBBELL FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

As Far as Possible in 10 Minutes

2 Bent Over Rows
2 Push Press
2 Front Rack Lunges
4 Bent Over Rows
4 Push Press
4 Front Rack Lunges

Keep adding 2 reps per movement and get as far as possible in 10 minutes.

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total REPS Completed (Get out your calculator)

Goal: 100-150 Reps

COACHES NOTES
To hit the goal, this means finishing over the round of 10 but not quite through the round of 14s. So, if after the round of 4s you are over 2 minutes, customize something. This is a fairly short one today, so we want you moving constantly and keeping breaks to a minimum. That being said, don't explode out of the gate or you will pay for it around the 6 minute mark. Choose a weight that you think you can go unbroken on all the movements most if not all the way.

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. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears 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
Plate Bent Over Row

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

BARBELL FRONT RACK LUNGES
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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

CUSTOMIZATIONS
Go lighter
Plate to Chest Lunges
Front Rack Step Ups

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

As Far as Possible in 10 Minutes

2 Sandbag Bent Over Rows
2 Sandbag Push Press
2 Sandbag Front Rack Lunges
4 Sandbag Bent Over Rows
4 Sandbag Push Press
4 Sandbag Front Rack Lunges

Keep adding 2 reps per movement and get as far as possible in 10 minutes.

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

Score: Total REPS Completed (Get out your calculator)

Goal: 100-150 Reps

COACHES NOTES
To hit the goal, this means finishing over the round of 10 but not quite through the round of 14s. So, if after the round of 4s you are over 2 minutes, customize something. This is a fairly short one today, so we want you moving constantly and keeping breaks to a minimum. That being said, don't explode out of the gate or you will pay for it around the 6 minute mark.

SANDBAG BENT OVER ROW
Deadlift the sandbag 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 sandbag to just below the chest. Keep the belly tight. Bring the sandbag back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Dumbbell Bent Over Row

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 FRONT RACK LUNGES
For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Adjust reps to fit movement time window
Front Rack Step Ups
Single Shoulder Racked Lunges

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.

210820_Demo.mp4

210820_Prog.mp4

210820_Cust.mp4

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: CALVES/ANKLES, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

25 Toes to Bar
Run 400 Meters
20 Toes to Bar
Run 400 Meters
15 Toes to Bar
Run 400 Meters
10 Toes to Bar
Run 400 Meters

**If doing V-UPs or Supine Toe Touches do Extra Challenge Reps

Extra Challenge
Men: Increase reps to 30-25-20-15
Women: Increase reps to 30-25-20-15

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Break up the toes to bar early! Think of fast sets of 4-7 reps. If the first 25 reps take between 1:30 and 3:00 you should be on track to hit the goal. Any longer and you'll want to customize something. Push the pace on the runs. You will get more 'recovery' time between runs in the first couple intervals with only about 30 seconds between the last two. So, dig deep in the final 400!!

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
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches

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

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

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

25 Toes to Bar

Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)

20 Toes to Bar

Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)

15 Toes to Bar

Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)

10 Toes to Bar

Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)

Extra Challenge
Men: Increase reps to 30-25-20-15
Women: Increase reps to 30-25-20-15

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Break up the toes to bar early! Think of fast sets of 4-7 reps. If the first 25 reps take between 1:30 and 3:00 you should be on track to hit the goal. Any longer and you'll want to customize something. Push the pace on the bike/row. You will get more 'recovery' time in the first couple intervals with only about 30 seconds between the last two. So, dig deep on those final calories!!

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
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches

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

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

Lying Leg Lifts

You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.

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.

210821_Demo.mp4

210821_Prog.mp4

210821_Cust.mp4

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): SOGO
  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, SI JOINT RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
DUMBBELL SQUAT CLEAN WARM UP
SQUAT WARM UP

WORKOUT

4 Rounds

20 Unbroken Dumbbell Power Cleans
30 Unbroken Dumbbell Squats

Sets MUST be unbroken

If you break - you must immediately run 100 meters

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

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

Score: Total Time

Goal: 9-14 Minutes

COACHES NOTES
Alright, guys. The main focus for this workout is completing the movement sets unbroken. That means you'll need to choose your weight wisely. It also means that you should rest as long as needed between movements and rounds to go unbroken. If you do happen to break, you run 100 meters DURING the workout - not after. So any running you do is included in your total time. When you get back from the run, you do not need to start the set over - just finish from where you left off. If running is not an option for whatever reason, swap it for 30 seconds of bike, row, taps, single unders, or hop overs in place. You CAN break after the power cleans and before the squats WITHOUT a penalty run!!!

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
Goblet Squat
Air Squat

PROGRAM B

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
SQUAT WARM UP

WORKOUT

4 Rounds

20 Unbroken Power Cleans
30 Unbroken Back Squats

Sets MUST be unbroken

If you break - you must immediately run 100 meters

Suggested Weight
Men: 75-95#
Women: 55-65#

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

Score: Total Time

Goal: 9-14 Minutes

COACHES NOTES
Alright, guys. The main focus for this workout is completing the movement sets unbroken. That means you'll need to choose your weight wisely. It also means that you should rest as long as needed between movements and rounds to go unbroken. If you do happen to break, you run 100 meters DURING the workout - not after. So any running you do is included in your total time. When you get back from the run, you do not need to start the set over - just finish from where you left off. If running is not an option for whatever reason, swap it for 30 seconds of bike, row, taps, single unders, or hop overs in place.You CAN break after the power cleans and before the squats WITHOUT a penalty run!!!

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

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
Plate Hug Squat
Air Squat

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Rounds

20 Unbroken Sandbag Power Cleans
30 Unbroken Sandbag Back Squats

Sets MUST be unbroken

If you break - you must immediately run 100 meters

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

Extra Challenge Men/Women: Increase Reps to 30 - 40

Score: Total Time

Goal: 9-14 Minutes

COACHES NOTES
Alright, guys. The main focus for this workout is completing the movement sets unbroken. That means you'll need to choose your weight wisely. It also means that you should rest as long as needed between movements and rounds to go unbroken. If you do happen to break, you run 100 meters DURING the workout - not after. So any running you do is included in your total time. When you get back from the run, you do not need to start the set over - just finish from where you left off. If running is not an option for whatever reason, swap it for 30 seconds of bike, row, taps, single unders, or hop overs in place. You CAN break after the power cleans and before the squats WITHOUT a penalty run!!!

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 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
Sandbag Shoulder Squats

TEAM VERSION

TEAM VERSION

WARM UP
BARBELL CLEAN WARM UP
SQUAT WARM UP

WORKOUT

16 Rounds (8 Rounds Each)

10 Power Cleans
15 Back Squats

To be done in a You Go - I Go fashion.

Power cleans and back squats must be unbroken and NO break between movements.

Suggested Weight
Men: 75-95#
Women: 55-65#

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

Score: Total Time

Goal: 14-22 Minutes

COACHES NOTES
For this one, Partner A will complete 10 unbroken power cleans, then after the 10th rep, get the bar to the back rack and perform 15 unbroken back squats (no setting the bar down between). While Partner A does one round, Partner B rests. When Partner A has completed his/her 15th back squat, Partner B starts his/her round. Continue alternating rounds until 16 total are completed (8 each). Choose your weight wisely! You can use dumbbells or sandbag for this version, as well!

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

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
Plate Hug Squat
Air Squat

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.