A WEEK OF WORKOUTS

WORKOUTS FOR ALL LEVELS AND ALL GOALS.

These workouts can be done with extremely limited equipment, in very little space, and in a short time if necessary. Or if you have more time and equipment – you will have those options too!


Sample Workout Programs: A, B, C

MONDAY

  • WORKOUT DEMO
  • WORKOUT TIP

DAILY WORKOUT DEMO

DAILY WORKOUT TIP

SUGGESTED ACCESSORY WORKOUTS
Pre:POWER
Swap: SANDBAG

SUGGESTED MAINTENANCE FOR TODAY

Pre: THORACIC SPINE RELEASE |SPINE STRENGTHENING
Post: CHEST OPENER | COOL DOWN FLOW

PROGRAM A


WORKOUT:
18 Min AMRAP
3 Wall Walks
6 Burpee Pull Ups
9 DB Deadlifts

RX Men: 40#
RX Women: 25#

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

RX+ Option: Single Leg Deadlifts (10 Alternating - or 5 per side)
RX+ Option: Sub Burpee Pull Ups for 3 Burpee Bar Muscle Ups
 
GOAL:
8 Rounds +
Wall walks will start at the bottom of the push up position with the feet against the wall. You will press up into a plank and start to walk your feet up the wall and walk your hands back. Keep your belly tight and don't let yourself overextend. You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down! Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench! You will have the feet on a box or bench in a plank position. You will walk the hands back and pike the hips up. You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up. For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up. To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time. You may also sub just burpee hop overs.

You may also do 6 burpees then 6 ring/trx/supine barbell/upright rows.

For the deadlifts, the dumbbell version is a little lighter so you should definitely use a weight that will allow you to do all 9 reps each time.

The dumbbells will start on the ground. Feet are inside of the hands. Heels down, knees bent slightly, arms are straight and long, chest is up. Only one head of the dumbbell needs to touch the ground at the bottom of each rep.

Drive the heels into the ground as you drive the chest up. Once you are standing completely, you will return by reaching the butt back and hinge the chest forward. Continue pulling the dumbbells back close to the body and keep the chest up!

With the dumbbells stand with your feet a little closer together.

If at any point you are unable to keep a flat back lower the weight.

PROGRAM B

WARM UP
 
WORKOUT
18 Min AMRAP

3 Wall Walks
6 Burpee Pull Ups
9 Deadlifts

RX Men: 175-195#
RX Women: 115-135#

RX + Men: 205-225#+
RX + Women: 145-155#+

RX+ Option: Single Leg Deadlifts (10 Alternating - or 5 per side)
RX+ Option: Sub Burpee Pull Ups for 3 Burpee Bar Muscle Ups

GOAL:
8 Rounds +
Wall walks will start at the bottom of the push up position with the feet against the wall. You will press up into a plank and start to walk your feet up the wall and walk your hands back. Keep your belly tight and don't let yourself overextend. You will keep walking the feet up and hands back until the chest is against the wall.
Control how you come down! Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench! You will have the feet on a box or bench in a plank position. You will walk the hands back and pike the hips up. You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up. For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up. To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time. You may also sub just burpee hop overs.

You may also do 6 burpees then 6 ring/trx/supine barbell/upright rows.

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

PROGRAM C

 
WORKOUT
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

3 Wall Walks
6 Burpee Pull Ups
9 Sandbag Ground to Overhead

Ideal weight for Sandbags:
Men: 50-70#
Women: 25-45#

RX+ Option: Swap Burpee Pull Ups for 3 Burpee Bar/Ring Muscle Ups

GOAL:
7 Rounds +

Wall walks will start at the bottom of the push up position with the feet against the wall. You will press up into a plank and start to walk your feet up the wall and walk your hands back. Keep your belly tight and don't let yourself overextend. You will keep walking the feet up and hands back until the chest is against the wall.
 
Control how you come down! Don't just slide down.
 
If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench! You will have the feet on a box or bench in a plank position. You will walk the hands back and pike the hips up. You can also scale to doing this with the knees on the box.
 
For the burpee pull ups, you will perform a burpee and then jump up and do a pull up. For the burpee, the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.
 
If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up. To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time. You may also sub just burpee hop overs.
 
You may also do 6 burpees then 6 ring/trx/supine barbell/upright rows.
 
For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbows high and outside. Then PUNCH the sandbag overhead to lockout finishing with the biceps by the ear!
 
If you choose burpee muscle ups, make sure you take a moment coming out of the burpee to set yourself up in a good position for the muscle up. For the muscle up, be patient and focus on getting a super hollow position with shoulders behind the bar/rings before you turn it over.
 

MAMA MODIFICATIONS

WALL WALKS
Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability, posture and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

BURPEES
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, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

KB/DB Deadlift
If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. 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.

TUESDAY

  • WORKOUT DEMO
  • WORKOUT TIP

DAILY WORKOUT DEMO

DAILY WORKOUT TIP

SUGGESTED ACCESSORY WORKOUTS
Pre:OLY | POWER
Post:
SUNS OUT GUNS OUT

Either: GYMNASTICS
Swap: ENDURANCE
 
SUGGESTED MAINTENANCE FOR TODAY
Pre: CALVES/ANKLES |AIRPLANE STRETCH
Post: HAMSTRINGS | SI JOINT RELEASE

PROGRAM A

Complete:
Run 800 Meters
30 DB Step Up Overs
20 DB Hang Power Cleans

Rest 2 Min

20 DB Hang Power Cleans
30 DB Step Up Overs
Run 800 Meters

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

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

Step Up Height: 22-24" for Men / 18-20" for Women

Score: Total Time Including Rest
 
GOAL:
Under 18 Min
 
For the 800m run, you're working with 4-5 minutes. If unable to run due to space or weather purposes - 3 min doubles/singles/low step ups/toe taps to a low target.
 
If 800m will take longer than 5 minutes, shorten the distance to 600m.
 
For these step up and overs, you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
 
Try to find a good pace and load on the step up overs that you can do at least 10 reps without putting the dumbbells down. If you break more than that, keep it short enough to just reset your grip and keep going!
 
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. If you need to lower the height of the step for safety or ability reasons - do that!
 
Nothing to step on at all? Sub lunges!
 
Feel free to lower the weight all the way down to nothing if you need to!
 
For the hang power clean the DBs will start at the waist! Hands are just outside of the legs and feet are hip width apart. Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip. Keep the arms long and straight. Stand up hard and fast. Shrug! Pull the dumbbells up as you you pull yourself down. Move the elbows around FAST and catch the weight in a partial squat with the dumbbells on the shoulders. The elbows are high and belly tight. Stand to complete the rep.
 
Lower the DBs just to the hip to start the next rep.
 
This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder! If you have that stuff - go for it!

PROGRAM B

Complete:
Run 800 Meters
30 DB Step Up Overs or Barbell Step Ups
20 Hang Power Cleans

Rest 2 Min

20 Hang Power Cleans
30 DB Step Ups Overs or Barbell Step Ups
Run 800 Meters

RX Men: 40ish# DBs/KBs or Plates for Step Up Overs / 95-115# Hang Power Cleans
RX Women: 25#ish DBs/KBs ro Plates for Step Up Overs / 65-75# Hang Power Cleans

RX + Men: 40ish# DBs/KBs or Plates for Step Up Overs / 135# + Hang Power Cleans
RX + Women: 25#ish DBs/KBs ro Plates for Step Up Overs / 95# + Hang Power Cleans

Step Up Height: 22-24" for Men / 18-20" for Women

**You may also choose to do Sandbag Step Up Overs and Sandbag Hang Power Cleans

**This is written as though you are doing the step up overs with dumbbells/kbs and hang power cleans with the bar. If you don't have dumbbells put the bar on your back and just do regular step ups (NO OVER).

Score: Total Time
 
GOAL:
20 Min or less
 
For the 800m run, you're working with 4-5 minutes. If unable to run due to space or weather purposes - 3 min doubles/singles/low step ups/toe taps to a low target.
 
If 800m will take longer than 5 minutes, shorten the distance to 600m.
 
For these step up and overs, you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
 
Remember if you are using a barbell just step up NOT OVER!
 
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. If you need to lower the height of the step for safety or ability reasons - do that!
 
Nothing to step on at all? Sub lunges!
 
Feel free to lower the weight all the way down to nothing if you need to!
 
The hang power clean you might go a little heavier than what you are used to. But, choose a load that you can do at least 5 reps at a time. You really don't want to break up the reps into more than 4 sets.
 
For the hang power cleans, the bar will start at the waist! Hands are just outside of the legs and feet are hip width apart. Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip. Keep the arms long and straight. Stand up hard and fast. Shrug! Pull the elbows high and outside as you pull yourself under the bar slightly. Move the elbows around FAST and catch the bar in a partial squat with on the shoulders with the elbows high and belly tight. Stand to complete the rep.
 
Lower the bar just to the hip to start the next rep.
 
This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder! If you have that stuff - go for it!

PROGRAM C

Complete:
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women
30 DB Step Up Overs
20 DB Hang Power Cleans

Rest 2 Min

20 DB Hang Power Cleans
30 DB Step Up Overs
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

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

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

Step Up Height: 22-24" for Men / 18-20" for Women

Can also use your sandbag with this version!

Score: Total Time Including Rest
 
GOAL:
Under 18 Min
 
For the bike/row make sure you keep it to 5 minutes or less. Shorten the distance or reduce calories as needed.
 
For the 800m run, you're working with 4-5 minutes. If unable to run due to space or weather purposes - 3 min doubles/singles/low step ups/taps to a low target.
 
For these step up and overs, you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
 
Find a good pace and load you can do at least 10 smoothly without putting the DBs down.
 
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. If you need to lower the height of the step for safety or ability reasons - do that!
 
Nothing to step on at all? Sub lunges!
 
Feel free to lower the weight all the way down to nothing if you need to!
 
For the hang power clean the DBs will start at the waist! Hands are just outside of the legs and feet are hip width apart. Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip. Keep the arms long and straight. Stand up hard and fast. Shrug! Pull the dumbbells up as you you pull yourself down. Move the elbows around FAST and catch the weight in a partial squat with the dumbbells on the shoulders. The elbows are high and belly tight. Stand to complete the rep.
 
Lower the DBs just to the hip to start the next rep.
 
This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder! If you have that stuff - go for it!

MAMA MODIFICATIONS

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

DB STEP UP AND OVERS:
If you have any round ligament or 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 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

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

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

WEDNESDAY

  • WORKOUT DEMO
  • WORKOUT TIP

DAILY WORKOUT DEMO

DAILY WORKOUT TIP

SUGGESTED ACCESSORY WORKOUTS
Pre:OLY | POWER
Post:
SUNS OUT GUNS OUT

Either: GYMNASTICS
Swap: ENDURANCE

SUGGESTED MAINTENANCE FOR TODAY
Pre: WARM UP FLOW |HIP FLEXOR/PSOAS
Post: LOWER BACK RELEASE | PIGEON STRETCH

PROGRAM A

WARM UP:
14 Min EMOM
(Every Minute on the Minute for 14 Min)

Min 1: 10 Medicine Ball Cleans + Max Reps Weighted Sit Ups
Min 2: 20 Mountain Climbers+ Max Box Jumps

RX Men: 20#ish Ball - 22-24" Box
RX Women: 13-15#ish Ball - 18-20" Box

No RX+ - Just Crush it

Score: Total Reps Weighted Sit Ups + Box Jumps
 
GOAL:
150+
For the squat clean you will start with the medicine ball on the ground. Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.

Drive through the heels and stand up fast. Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball. You will land in the bottom of the squat with the elbows high and fingertips pointing up. The balla should NOT rotate. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

You can do anything you want with your feet in the sit ups. What we are looking for is the ball touching the ground over your head at the bottom and either close to the chest or pressing up over your head at the top.

If weighted situps aren't happening do regular situps without the weight or try a super light dumbbell.

Mountain climbers will begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Then, quickly jump your front foot back as you jump your back foot forward.

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

MAMA MODIFICATIONS

WEIGHTED/ NON WEIGHTED SIT UPS:
This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps or less weight to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

MOUNTAIN CLIMBERS:
Similar to the core mechanics in a sit up, this movement can put a lot of pressure on the core and pelvic floor. Feel free to SUB: Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees

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

THURSDAY

  • WORKOUT DEMO
  • WORKOUT TIP

DAILY WORKOUT DEMO

DAILY WORKOUT TIP

SUGGESTED ACCESSORY WORKOUTS
Pre:OLY
Post:
BUTTS & GUTS

Swap: SANDBAG

SUGGESTED MAINTENANCE FOR TODAY
Pre: WARM UP FLOW |COUCH STRETCH
Post: SHOULDER STRETCH | PIGEON STRETCH

PROGRAM A

WARM UP:
 
WORKOUT:
For Total Time (Including Rest)

37 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

37 Devil Press

RX Men: 35-40# Dumbbells
RX Women: 20-25# Dumbbells

RX + Men: 45-50# DBs
RX + Women: 30-35# DBs

We gave a range on the dumbbells because the jump from 25-35 is major with this much work. As always - don't hesitate to go lighter!

Score: Total Time
 
GOAL:
Around 20 Min or Less

We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it. Either do the whole thing or a few options are to scale the devil press reps to half or even do the thrusters with only one of your dumbbells if you need to in order to keep moving and try to finish under 20 min.
 
For the devil press you may also sub a plate burpee or a burpee + a KB swing if you want to do all of the reps and those would be more manageable for you.
 
For the devil press you will start with your hands on the dumbbells on the ground. You will either step or jump your feet back into a push up/sprawl type position. Get the chest and thighs to touch the ground at the bottom. Jump or step the feet in so they are on the outside of your hands/dumbbells. From here make sure your knees are bent, back is flat, and chest is up! Arms are straight. Lift the dumbbells by driving your heels into the ground and lifting the chest. Once past the knees you will think of almost jumping and shrugging to bring momentum to the dumbbells. It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears. Do not allow your back to round as you bring them back down.
 
For the thrusters, the dumbbells will start on the shoulders. Keep the chest up as you reach the butt back and down. Heels are down about shoulder width apart. Drive the knees out and keep the belly tight and chest up. Get the butt below the knees. Stand hard and fast to pop the dumbbells off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.
 
Pull ups may be any style that will allow you to do at least sets of 5 or so each time (or fast singles like in the movement tip!) You may do kipping, strict, jumping, banded, or bar/ring row. If you perform jumping make sure you do not do a slow lower. If you don't have something to pull up on, try an upright row!
 

PROGRAM B

WARM UP:
 
WORKOUT:
For Total Time (Including Rest)

37 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

37 Devil Press

RX Men: 30-35# DBs / 75# Bar for Thrusters
RX Women: 15-20# Dumbbells / 45# Bar for Thrusters

RX + Men: 40# DBs / 95# Bar for Thrusters
RX + Women: 25# DBs / 65# Bar for Thrusters

Score: Total Time
 
GOAL:
Around 20 Min or Less

Notice that we put in a lighter weight dumbbell for RX today.We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it. Either do the whole thing or if you need to - scale the devil press reps to half.
 
For the devil press, you may also sub a plate burpee or a burpee + a KB swing if you don't have the appropriate dumbbells or if you want to do all of the reps and those would be more manageable for you.
 
For the devil press, you will start with your hands on the dumbbells on the ground. You will either step or jump your feet back into a push up/sprawl type position. Get the chest and thighs to touch the ground at the bottom. Jump or step the feet in so they are on the outside of your hands/dumbbells. From here make sure your knees are bent, back is flat, and chest is up! Arms are straight. Lift the dumbbells by driving your heels into the ground and lifting the chest. Once past the knees think of jumping and shrugging to bring momentum to the dumbbells. It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears. Do not allow your back to round as you bring them back down.
 
For the thrusters, the bar will start on the shoulders. Keep the chest up as you reach the butt back and down. Heels are down about shoulder width apart. Drive the knees out and keep the belly tight and chest up. Get the butt below the knees. Stand hard and fast to pop the bar off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.
 
Pull ups may be any style that will allow you to do at least sets of 5 or so each time, (or fast singles like in the movement tip!) You may do kipping, strict, jumping, banded, or bar/ring row. If you perform jumping make sure you do not do a slow lower. If you don't have something to pull up on, try an upright row!

PROGRAM C

WARM UP:
 
WORKOUT:
For Total Time (Including Rest)

37 Sandbag Burpee Ground to Overhead

Rest 1 Min

21 Sandbag Thrusters
21 Pull Ups
15 Sandbag Thrusters
15 Pull Ups
9 Sandbag Thrusters
9 Pull Ups

Rest 1 Min

37 Sandbag Burpee Ground to Overhead

Ideal weight for Sandbags:
Men: 50-70#
Women: 25-45#

Score: Total Time
 
GOAL:
Around 20 Min or Less
 
The best advice we can give you is DO NOT PEACOCK the first round of burpee ground to overhead.Pick a pace you can have something left over for the other stuff. Think of an 8-12 burpee-a-minute pace.
 
For the burpee sandbag ground to overhead 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!
 
For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.
 
You may also go side to side on the thrusters, from shoulder up and over to the other.
 
Pull ups may be any style that will allow you to do at least sets of 5 or so each time (or fast singles like in the movement tip!) You may do kipping, strict, jumping, banded, or bar/ring row. If you perform jumping make sure you do not do a slow lower. If you don't have something to pull up on, try an upright row!

MAMA MODIFICATIONS

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, or Ball Slams so that you can keep moving and keep the heart rate up!

THRUSTERS:
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats


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

FRIDAY

  • WORKOUT DEMO
  • WORKOUT TIP

DAILY WORKOUT DEMO

DAILY WORKOUT TIP

SUGGESTED ACCESSORY WORKOUTS
Pre:OLY | POWER
Post:
SUNS OUT GUNS OUT | BUTTS & GUTS

Either: GYMNASTICS

SUGGESTED MAINTENANCE FOR TODAY
Pre: MORNING COFFEE |CALVES/ANKLES
Post: HIPS | SCIATICA/PIRIFORMIS

PROGRAM A

As Far as You Can Get in 12 Min:

2 KB Swings
15 Double Unders
4 KB Swings
15 Double Unders
6 KB Swings
15 Double Unders
8 KB Swings
15 Double Unders
....
Keep adding 2 KB/DB Swings each time

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

RX+ Men: 25 Double Unders
RX+ Women: 25 Double Unders

RX+ Option: Heavier KB/DB

Score: TOTAL REPS. So add all of the double unders and swings together for a total number!
 
GOAL:
Finish at least the round of 16 KB/DB Swings

The idea here is to really test your muscular endurance as you get into those bigger rounds of swings. And the double unders won't necessarily give you much relief in the shoulders unless you stay super relaxed. So stay relaxed on the dubs and try to go unbroken on the swings at least past the round of 10.

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

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 20 seconds each time. If 15 double unders will be really broken up, you may want to lower to 10 reps. If 10 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

Probably also - if you've never done 25 unbroken double unders - don't try to go Rx+.

PROGRAM B

As Far as You Can Get in 12 Min:

2 Power Snatch
15 Double Unders
4 Power Snatch
15 Double Unders
6 Power Snatch
15 Double Unders
8 Power Snatch
15 Double Unders
....
Keep adding 2 Power Snatch each time

RX Men: 75# Power Snatch
RX Women: 55# Power Snatch

RX+ Men: 25 Double Unders
RX+ Women: 25 Double Unders

RX+ Option: Heavier Power Snatches

Score: TOTAL REPS. So add all of the double unders and swings together for a total number!
 
GOAL:
Finish at least the round of 12 Power Snatches
 
The idea here is to really test your muscular endurance as you get into those bigger rounds of power snatches. And the double unders won't necessarily give you much relief in the shoulders unless you stay super relaxed. So stay relaxed on the dubs and try to go unbroken on the snatches at least past the round of 10.
 
For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
 
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
 
For the 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 20 seconds each time. If 15 double unders will be really broken up, you may want to lower to 10 reps. If 10 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
 
Probably also - if you've never done 25 unbroken double unders - Don't attempt the Rx+ option!

PROGRAM C

WARM UP:
Full Body Simple Warm Up

WORKOUT:
As Far as You Can Get in 12 Min:

2 KB Swings
5 Cal Bike/Row

4 KB Swings
5 Cal Bike/Row

6 KB Swings
5 Cal Bike/Row

8 KB Swings
5 Cal Bike/Row
....
Keep adding 2 KB/DB Swings each time

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

RX+ Option: Heavier KB/DB

Score: TOTAL REPS of SWINGS and Cals.
 
GOAL:
Finish at least the round of 14 KB/DB Swings

Try to choose a load on the swing that you can go unbroken for most of the workout. As you fatigue, the calories will start taking longer. So, make sure your transition times are short and you get that thing moving as soon as you get on it!
 
For the swings, you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
 
For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.
 
For the row option, try to avoid rounding the back too far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.
 

MAMA MODIFICATIONS

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

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

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

SATURDAY

  • WORKOUT DEMO
  • WORKOUT TIP

DAILY WORKOUT DEMO

DAILY WORKOUT TIP

SUGGESTED ACCESSORY WORKOUTS
Pre:POWER
Post:
SUNS OUT GUNS OUT

Swap: SANDBAG

SUGGESTED MAINTENANCE FOR TODAY
Pre: THORACIC SPINE RELEASE |COUCH STRETCH
Post: QUADS/IT BAND | LOWER BACK RELEASE

PROGRAM A

4 Rounds

Run 200 Meters
12 Single Arm Overhead Lunge Right
8 Toes to Bar
Run 200 Meters
12 Single Arm Overhead Lunge Left
8 Toes to Bar

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

RX+. Men: 50# DB
RX+ Women: 35# DB

Score: Total Time
 
GOAL:
Under 18 Min

To hit the goal here, you really need to keep moving. Choose a load on the DB you can go unbroken or maybe break into two sets. Same with toes to bar. If the T2B are really broken up, consider one of the suggested subs below.
 
For the 200m run, you're working with 1:00-1:30. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
 
For the overhead lunges, you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!
 
If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.
 
Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
 
Stand all of the way up between reps and alternate FEET with each lunge.
 
These may be forward stepping, reverse stepping, or walking lunges!
 
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
 
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.
 
KB Swings & Ball Slams would be a great option for the mamas!
 

PROGRAM B

4 Rounds

Run 200 Meters
12 Overhead Lunges
8 Toes to Bar
Run 200 Meters
12 Overhead Lunges
8 Toes to Bar

RX Men: 65# Bar
RX Women: 45# Bar

RX+. Men: 85-95# Bar
RX+ Women: 55-65# Bar

Score: Total Time
 
GOAL:
Under 18 Min

To hit the goal here, you really need to keep moving. Choose a load on the barbell you can go unbroken or maybe break into two sets. Same with toes to bar. If the T2B are really broken up, consider one of the suggested subs below.
 
For the 200m run, you're working with 1:00-1:30. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.
 
For the overhead lunges, you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
 
If the overhead position is not comfortable or stable enough with a barbell, try overhead plate lunges or modify to a front rack lunge.
 
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
 
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.
 
KB Swings & Ball Slams would be a great option for the mamas!

PROGRAM C

4 Rounds

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

12 Single Arm Overhead Lunge Right
8 Toes to Bar

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

12 Single Arm Overhead Lunge Left
8 Toes to Bar

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

RX+. Men: 50# DB
RX+ Women: 35# DB

Score: Total Time
 
GOAL:
Under 18 Min

To hit the goal here, you really need to keep moving. Choose a load on the DB you can go unbroken or maybe break into two sets. Same with toes to bar. If the T2B are really broken up, consider one of the suggested subs below.
 
For the bike/row, you're working with 1:00-1:30. Adjust distance/calories as needed to fit that time domain.
 
For the overhead lunges, you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!
 
If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.
 
Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
 
Stand all of the way up between reps and alternate FEET with each lunge.
 
These may be forward stepping, reverse stepping, or walking lunges!
 
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
 
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.
 
KB Swings & Ball Slams would be a great option for the mamas!
 

TEAM VERSION

In Teams of 2 Complete 4 Rounds of the Following:

Run 400 Meters Together

Then

Partner 1: 12 Single Arm Overhead Lunge Right
12 Single Arm Overhead Lunge Left
Partner 2: 16 Toes to Bar

Then

Partner 1: 16 Toes to Bar
Partner 2: 12 Single Arm Overhead Lunge Right
12 Single Arm Overhead Lunge Left

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

RX+. Men: 50# DB
RX+ Women: 35# DB

Score: Total Time
 
GOAL:
Under 18 Min
Stay together on the run, should take about 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

If you are doing the single arm overhead lunges, you may not begin toes to bar until your partner has finished theirs. So while most of time you will be working at the same time on different movements, there may be a little time when one of you is waiting for the other to finish. Enjoy this time!

For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

KB Swings & Ball Slams would be a great option for the mamas!

MAMA MODIFICATIONS

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


DB HANG SQUAT CLEANS:
You could always try less weight. The Upright Rows and Goblet Squats is also a great all around modification for this! You could even sub KB Swings if the belly is in the way of the Upright Row. 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 incorrect movement patterns.


UPRIGHT ROWS:
Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing

Sample Workout Programs: SHIFT

MONDAY

  • WORKOUT DEMO
  • WORKOUT TIP

DAILY SHIFT WORKOUT DEMO

DAILY SHIFT WORKOUT TIP

SUGGESTED SHIFT WARM UP
Simple SHIFT Warm Up

SHIFT WORKOUT

15 Min AMRAP
As Many Rounds and Reps as possible in 15 Min

3 Inchworms
6 Rows
9 KB Deadlift

Idea of weight for men: 50-70# KB
Idea of weight for women: 30-50# KB

You can also do deadlifts with a single or 2 dumbbells if you don't have the KB for this one!

Score is total number of completed rounds and any additional reps completed in 15 min.

For the inchworms will start in a standing position. You will place the hands down in front of the feet. Start walking the hands out to a plank position. From here you can either add a push up - or skip it, your choice. You then walk your hands back into your feet and stand all of the way back up. That is 1 rep.

You will complete 3 inchworms.

For the rows you will choose an angle that will allow you to do 6 in no more than 2 sets. That means you can do something like 3-3 or 4-2 each time to get those done. The more parallel to the floor your body is, the more difficult they become.

If you don't have anything to do rows, but you DO have a pull up bar - you can also sub jumping pull ups. For these, make sure you are able to bend your knees and use a lot of leg to help you up. When you are standing with your arms extended overhead - the pull up bar should hit the middle of your forearm. Do not use a slow lower for this workout. Jump up and come down fast.

No pull up bar and no rows? You may sub upright rows for this workout as well!

For the deadlifts the kettle bell or dumbbell will be between the feet. Feet will be about shoulder width apart. Keep the heels down and the bell RIGHT between your feet - not out in front of you. Bend the knees slightly and avoid them caving IN. This is not a squat, however - your chest should be OVER the kettle/dumbbell. Arms are straight and long, chest is up.

From here, you will drive through the heels to stand up, squeezing the cheeks at the top. Reach the butt back, hinge at the hips, as you bend your knees to put the KB back down. Focus on keeping the back flat the entire time!!

SHIFT MAMA MODIFICATIONS

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. 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.

INCHWORMS -If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

ROWS - Focus on finding a height and posture that allows you to maintain a stable midline without any coning. If you need to sub and are working on managing the pressure in your belly or healing you pelvic floor SUB: Bent Over Rows, Upright Rows, or Banded Lat Pull Downs

TUESDAY

  • WORKOUT DEMO
  • WORKOUT TIP

DAILY WORKOUT DEMO

DAILY WORKOUT TIP

SUGGESTED SHIFT WARM UP
Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds

1 Min Jog, Row, Bike, Taps, Single Unders
1 Min Alternating Step Up
1 Min KB/DB Swing
1 Min Rest

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total Reps Step Ups and KB/DB Swings added together
Goal: 120 Reps +

For this workout you will do a total of 5 rounds of the 4 minute cycle - so a total of exactly 20 min. Each time the clock hits a minute - you move immediately into the next station/minute.

For the first minute you will choose what you would like/have available to you. Single unders, taps, jogging, rowing, and biking are all options!

Make sure you move for the whole minute at an uncomfortable but sustainable pace!

For the second minute you will do step ups. We want you to choose a height that is challenging, but that you feel comfortable stepping up AND down. You will alternate feet with each step. Each step up counts. Put your whole foot on top of the box/step. Drive out of your heel to stand completely at the top. Don't allow your knee to cave in as you stand.

Each step up counts as 1 rep.

If you don't have anything to step up on you can also sub alternating lunges.

For the swings you will hold the weight in both hands at the waist. Your heels are down and the arms are long. Lift the chest and tighten the belly. Hinge at the hips and reach the butt back. Bend the knees slightly. Keep the chest up and pull the weight back between the legs. Stand up hard and fast squeezing the legs and butt. Guide the weight to eye level keeping the arms pretty straight.

Allow gravity to pull the weight back down and into the next rep, but maintain control with the chest up and heels down!

SHIFT MAMA MODIFICATIONS

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

DB STEP UP AND OVERS-
If you have any round ligament or 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 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

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

WEDNESDAY

  • WORKOUT DEMO
  • WORKOUT TIP

DAILY WORKOUT DEMO

DAILY WORKOUT TIP

SUGGESTED SHIFT WARM UP
Simple SHIFT Warm Up

SHIFT WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

10 Air Squats
10 Sit Ups
20 Mountain Climbers
10 Plate Hops or Chalk Line Jump Overs

No Weight Needed Today!

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

For this workout you won't need any weight. That means that this is a great one to save for a hotel room or when you are trying to do something quick during your kid's naptime.

For the air squats you will start with your feet under your shoulders with the heels down. Stand tall and tighten the belly.

Reach the butt back and down. Keep the heels down. Drive the knees out. Keep the belly tight, and lift the chest.

Get the butt lower than the knees at the bottom. Drive thorugh the heels and squeeze the cheeks to stand up.

If you tend to plop, if your knees cave in, or if you REALLY roll forward onto the toes in the bottom of the squat you might want to try using the back of a chair or the pull up bar for a counter balance.

If you have any sort of pain in that bottom position you may choose to squat to a target that is a bit higher - still working on keeping heels down, chest up, and knees out.

For the sit ups we would ideally love to see you touch the ground behind you at the bottom and come up and touch your toes at the top. If you are unable to do this you may try using a little assistance or sub more of a crunch.

Other options are slam balls, dead bugs - or make sure to check Members Only for more pregnant/postpartum subs!

For the mountain climbers you will start in the top of a push up position. Pull one knee up to the chest/armpit - return it - then pull up the other. Every time a knee comes up it is 1 rep.

Plate hops are a SHORT - like 3-4" max jump. You can use a bumper plate or an old phone book! You may also choose to jump over a chalk line. Do that FACING the line then step back over for the next rep.

If you are unable to jump you can try a skip up or over the line or even a low step up.

SHIFT MAMA MODIFICATIONS

WEIGHTED/ NON WEIGHTED SIT UPS -This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps or less weight to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

MOUNTAIN CLIMBERS -
Similar to the core mechanics in a sit up, this movement can put a lot of pressure on the core and pelvic floor. Feel free to SUB: Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees

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

THURSDAY

  • WORKOUT DEMO

DAILY WORKOUT DEMO

SUGGESTED SHIFT WARM UP
Simple SHIFT Warm Up

SHIFT WORKOUT

15 Min AMRAP
10 Burpees
10 Goblet Squats
10 Press

Idea Weight for Men: 35-55# KB OR 20-30# DBs
Idea Weight for Women: 12-25# KB OR 10-15# DBs

Score: Total number of completed rounds + any additional reps
Goal: 5 Rounds or more

For the burpees in this workout you can do regular jump in and jump out burpees, step back and go to knees push up burpees. You can also do no push up burpees, or even elevated push up or elevated no push up burpees. The goal is to be able to finish each set of burpees in no longer than about 75 seconds.

For the Goblet Squats you will hold either a single dumbbell or a kettlebell at the chest. Feet are shoulder width apart and heels are down. You will tighten the belly, lift the chest, and reach the butt back and down. Drive the knees out. Ideally you will get your butt lower than your knees at the bottom without rounding the back or caving the chest forward. Keep the heels down the whole time!

If you are unable to get that low in a good position with weight - you may do these weightless!

If you are still having any pain, mobility, or strength issues with no weight - you may use a higher target or some assistance from a chair or something. The goals are still to keep the heels down and chest up/knees out though!

For the press you can either hold 2 dumbbells or a single dumbbell/kb with both hands. The weight will start at your chest shoulder area and you will simply press the weight straight up to a locked out position with the biceps by the ears! Keep the belly tight and don't allow yourself to lean backwards!

SHIFT MAMA MODIFICATIONS

BURPEES - 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

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.

FRIDAY

  • WORKOUT DEMO
  • WORKOUT TIP

DAILY WORKOUT DEMO

DAILY WORKOUT TIP

SUGGESTED SHIFT WARM UP
Simple SHIFT Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)


8 Alternating Single Arm Dumbbell Snatch
16 Single Unders or Taps

Idea weight for Men: 30-40# DB/KB
Idea weight for Women: 12-25# DB/KB

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

For this workout you wil be doing dumbbell snatches from the ground. Please make sure you get into the proper set up position each time with the heels down, weight between the feet, knees bent, butt back, and chest up!

From that position you will drive through the heels and lift the chest. Keep the arm straight. Stand up hard and fast and squeeze the butt!

Shrug the working shoulder. Pull the elbow high and outside to keep the dumbbell close to the body. Finish by punching overhead and finishing. with the bicep by the ear!

Lower under control and switch hands with each rep.

You may choose to do 16 single unders or 16 taps.

For the taps you will basically run in place tapping one toe at a time on your dumbbell or kettlebell. Almost like a soccer type drill. Each time both toes touch - count that as one rep.

SHIFT MAMA MODIFICATIONS

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

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


Sample WEEKLY ACCESSORY WORKOUTS:

POWER

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT
Front Squat (Every Other Min for 10 Min - 7 Reps)

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

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

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

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

Shoulder Press (Every other Minute for 10 Min - 7 Reps)

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

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

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

OLY

WARM UP
Barbell Clean Warm Up

WORKOUT

Tall Cleans (3 Sets of 5 (Lightly Building))

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

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

Clean Pull + Clean (7 Sets of 2. 2 = 1 Clean Pull + 1 Full Clean)

Must be touch and go. No dropping.To be performed on a 20 min clock. Warm up reps do not count. All 7 sets should be challenging but not "max" effort. Goal is going heavy while working technique.

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

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

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

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

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

Squat Clean Singles

Goal: 20+
Score: You will enter weight used. Enter number of reps completed in the comments.In 3 min you will do as many SINGLES - must be dropped or lowered with a complete re-set for each new rep.

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

SUNS OUT GUNS OUT

Part A

10 Min EOMOM
(Every Minute on the Minute for 10 Min)
10 Close Grip DB Bench Press

Then

Part B

3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups

Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

Score: Enter Weight for Bench Press. (Note other weights in comments)For close grip DB Bench, lie down on the bench with the dumbbells on your chest, palms facing toward each other, elbows tight to the body. Draw your shoulderblades down into the bench and keep them pulled back even as you press up. Keep the DBs closer than shoulder width apart and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the flys, lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. You can keep a very slight bend in your elbows. Return the DBs back to your starting position.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

For the wide grip push ups, take your hands out a good bit wider than shoulder width. Maintain a rigid plank position. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

For the diamond push ups, place your hands together with thumbs and index fingers touching to form a diamond shape.

Do push ups from your knees or elevate your hands if you need to, in order to keep your body tight and get that full range of motion!

BUTTS & GUTS

4 Rounds
Not For Time
15 Banded Side Steps Right
15 Banded Side Steps Left
10 Single Leg Deadlift into 3 Second High Knee Hold Right
10 Single Leg Deadlift into 3 Second High Knee Hold Left
30 Russian Twists
1 Min L Sit (accumulate)

Enter weight used for Single leg deadlift for your score!Banded side steps can be done with either a band around the knees or a gymnastics band at the feet. (See video on IG and FB). Get a slight bend in the knees, keep the heels down, and take big steps.

If you don't have a band to put around the knees or the feet for the side steps - you may swap out a side step up. So you will be on the side of the box instead of behind it. You can hold light 10-15# DBs and do 15 Side Step Ups on each side.

On the single leg deadlift make sure you are holding the kb or db in the opposite hand of the foot that is down. Complete a regular single leg deadlift and then bring the knee up and kb or db up to the shoulder - hold for 3 seconds - then repeat. Try not to put the foot down between reps.

Squeeze the belly and butt in that hold position.

On the Russian twists, use a weight that you can get through the whole thing in 1-2 sets. Keep the shoulders and feet off of the ground. Each rep is touching the dumbbell or plate on both sides.

For the L-sits, choose a method that you can hold for at least 20 seconds each time. Accumulate 1 min each time.

GYMNASTICS

WARM UP

2 Rounds:
10 Scapular Pull-Ups
0:30 Bench Tricep Stretch
10 Kip Swings
5 Push-Ups

Scapular Pull-Ups
1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.

Bench Tricep Stretch
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Kip Swings
1. Begin standing under the bar.
2. Jump to the bar, landing in a hollow position.
3. Drive your heels back and push your chest forward into an arch position.
4. Continuously move back and forth between the hollow and arch, keeping the glutes and legs tight.
5. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

EMOM x 12
(Every Minute on the Minute for 12 Min)
Min 1: 2-5 Bar Muscle-Up
Min 2: 12 Single Arm Medball Push-Ups

Subs and Modifications
Less reps / Jumping transitions
Regular push-ups / Push-ups from the knees

Score: Total Reps of Both

So if you do 2 Bar Muscle Up and 12 MB Push UPs per round your score would be 12 BM + 72 Push Ups=84

Bar Muscle Up
1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support

Med Ball Push Ups
1. Set up in a plank position, with your left hand on top of the Medball, right hand on the floor. Your left arm will be bent, so your body remains parallel to the ground.
2. Lower yourself towards the ground, making sure your elbows track backwards.
3. Push back up into your starting position.
4. Staying in your plank position, roll your Medball towards your right hand.
5. Set up in your plank position with your right hand on the Medball, left hand on the ground.
6. Perform a push-up.
7. Continue alternating the Medball back and forth between both sides.

 

Skill Focus: Spacial Awareness

3 Rounds for Quality:
5 Jump Full Turn to the Right
5 Candlestick to Forward Roll
5 Jump Full Turn to the Left

Subs and Modifications
Jump Half Turn / Jump Quarter Turn
Candlestick with Bent Legs / Slow Forward Roll

Jump Full Turn
1. Begin standing with your feet hip width apart.
2. Using your arms to help with momentum, jump and spin 360 degrees to the right, landing in the same position, facing the same direction.
3. Make sure to land with bent knees, and try not to move your feet.

Candlestick to Forward Roll
1. Begin standing with feet hip width apart.
2. Sit back, getting your glutes as close to your heels as possible.
3. Roll back onto your shoulder blades, with your arms extended overhead and pressing into the ground.
4. Your toes should come up, pointing towards the ceiling.
5. At the top of the rep, squeeze your glutes to open your hip angle.
6. As you roll forward, pull your heels close to your glutes, and sit-up quickly, getting your shoulders over your toes.
7. Set your hands on the floor, and go immediately into a forward roll.
8. Make sure to tuck your chin into your chest, and stare at your bellybutton for the entire rotation.

 

ENDURANCE

  • Run
  • Row
  • Bike

Run Version:

3 Rounds
Run 400
Jog 400
Rest 10 Seconds
Run 300
Jog 300
Rest 10 Seconds
Run 200
Jog 200

Rest 3 Min between rounds

The RUN should be HARD

The JOG needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.Try to keep all 3 rounds the same time!

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

Run Version (no measured distance):

3 Rounds
Run 90 Seconds
Jog 3 Min
Rest 10 Seconds
Run 1 Min
Jog 2 Min
Rest 10 Seconds
Run 45 Seconds
Jog 90 Seconds

Rest 3 Min between rounds

The RUN should be HARD

The JOG just needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.If you have a watch or something that can measure your total distance - enter it as your score. If not - don't even worry about it! Just log that you completed it!

Try to keep all 3 rounds the same distance if you are able to measure.

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

Row Version:

3 Rounds
Row 500 m
Slow Row 500 m
Rest 10 Seconds
Row 375 m
Slow Row 375 m
Rest 10 Seconds
Row 250 m
Slow Row 250 m

Rest 3 Min between rounds

The ROW should be HARD

The SLOW ROW needs to be smooth but recovery!

Try to keep all 3 rounds the same time!

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to row HARD again.

Bike Version

3 Rounds
Bike 30 Cals HARD (22 for Women)
Bike 30 Cals Chill (22 Women)
Rest 10 Seconds
Bike 23 Cals HARD (16 for Women)
Bike 23 Cals Chill (16 Women)
Rest 10 Seconds
Bike 15 Cals HARD (11 for Women)
Bike 15 Cals Chill (11 Women)

Rest 3 Min between rounds

HARD should be HARD
CHILL is CHILL, but no stopping.

Goal is to have roughly same time for all 3 rounds.Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

SANDBAG

Full Body Warm Up
Running Warm Up

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
200 M Burden run
7 Clean and toss over box.

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

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

To pace this workout, set yourself up to maintain sub-3 minute rounds. That may mean reducing the load of the bag if possible, switching the burden run to 100m or a normal 200m run, or going doing 5 reps of the clean & toss over instead of 7. Try a practice round in your warm up and adjust as needed so that in the workout you stay consistent with your choices!

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

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

For power clean & toss over, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Throw the bag over a box, bench, or racked barbell to complete the rep.


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