ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HIP FLEXORS/PSOAS AND LOWER BACK RELEASE

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

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

10 Rounds
8 Hang Power Cleans
6 Weighted Sit Ups
6 Supine Dumbbell Toe Touches

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

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

Score: Total Time
Goal: Under 12 Min

So it's fairly low reps per round but a lot of rounds. This will allow you to move fast but it will sneak up on you! Choose a load you think you can go unbroken the whole way.

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

You can do anything you want with your feet in the sit ups.  Use a single dumbbell for these held to your chest. Of course - lower the weight if necessary to keep moving.

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

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

10 Rounds
8 Hang Power Cleans
6 Weighted Sit Ups
6 Supine Dumbbell Toe Touches

RX Men: 95#
RX Women: 65#

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

**Weighted Sit Ups and Supine Toe Touches will be with:

Men: 40-50# Plate or Dumbbell
Women: 20-35# Plate or Dumbbell

Score: Total Time
Goal: Under 12 Min

So it's fairly low reps per round but a lot of rounds. This will allow you to move fast but it will sneak up on you! Choose a load you think you can go unbroken the whole way.

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

You can do anything you want with your feet in the sit ups.  Use a single dumbbell or a plate held to your chest.  Of course - lower the weight if necessary to keep moving.

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

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a single plate. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

10 Rounds
8 Sandbag Hang Power Cleans
4 Sandbag Sit Ups
6 Supine Dumbbell Toe Touches

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

Score: Total Time
Goal: Under 12 Min

So it's fairly low reps per round but a lot of rounds. This will allow you to move fast but it will sneak up on you! Try to go unbroken the whole way, switch to a dumbbell or plate for the sit ups and toe touches if you need to.

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

You can do anything you want with your feet in the sit ups. Hold the bag to your chest.  Of course - use a lighter dumbbell or plate if necessary to keep moving.

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

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air supporting the sandbag. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

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.

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: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos).

SUPINE TOE TOUCHES/LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. You can try the scaled version of this movement with knees bent or only one leg at a time. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos)