PROGRAM A

6 Rounds for Time

30 Double Unders
12 Push Up Renegade Rows
10 Shoot Throughs

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

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

Score: Total Time

Goal: Under 20 Min

NOTES:

Hello Shoulders!!

For this workout make sure you time your first round and assess if you have chosen the right number or sub for double unders - right weight for the renegade rows - and if you need to lower the number of shoot throughs etc.  If your first round takes you longer than 2:30 - change something up!!

The double unders shouldn't take longer than 45 sec to MAYBE a minute if you have a bad round.  If you need to lower to 20 reps that is great.  If you need to sub out the dubs in order to keep moving - our favorite options are dumbbell hop overs.  You may also do double reps of single unders.

Each rep of the renegade row will be push up + row right + row left.

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

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

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

For the shoot thrus - you will place your hands on either some parallettes - 2 benches - 2 boxes - or whatever you can find.  You will lock out like you are in the top of a push up.  From here you will keep the belly tucked and arms locked.  Tuck the knees up high and swing the body through to the front.  From here you will find a straight body position by pushing the hips up and keeping belly tight.  Arms are still straight.  Then you will tuck the knees again and swing back through to the start position.

All of that = 1 rep.

Good subs for this are a tuck + hip up (see demo video). Or even 30 seconds of Mountain Climbers.

PROGRAM C

6 Rounds for Time

30 Double Unders
15 Supine Ring/Band or Bar Rows
10 Shoot Throughs

Score: Total Time

Goal: Under 20 Min

For this workout make sure you time your first round and assess if you have chosen the right number or sub for double unders - right angle for the ring or bar rows-  and if you need to lower the number of shoot throughs etc.  If your first round takes you longer than 2:30 - change something up!!

The double unders shouldn't take longer than 45 sec to MAYBE a minute if you have a bad round.  If you need to lower to 20 reps that is great.  If you need to sub out the dubs in order to keep moving - our favorite options are dumbbell hop overs.  You may also do double reps of single unders.

For the supine ring/band or bar rows - keep in mind that the more parallel you are to the ground - the more difficult these become.  If you can put the feet on the box and go parallel and get all 15 reps in less than 45 seconds are so - great.  If not it's ok to lower the feet a bit to give yourself more of an angle.  Make sure the arms are completely straight at the bottom and pull the chest all the way to the rings/band/bar at the top.

For the shoot thrus - you will place your hands on either some parallettes - 2 benches - 2 boxes - or whatever you can find.  You will lock out like you are in the top of a push up.  From here you will keep the belly tucked and arms locked.  Tuck the knees up high and swing the body through to the front.  From here you will find a straight body position by pushing the hips up and keeping belly tight.  Arms are still straight.  Then you will tuck the knees again and swing back through to the start position.

All of that = 1 rep.

Good subs for this are a tuck + hip up (see demo video). Or even 30 seconds of Mountain Climbers.

PROGRAM B

6 Rounds for Time

30 Double Unders
12 Bent Over Rows
10 Shoot Throughs

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Under 20 Min

Hello Shoulders!!

For this workout make sure you time your first round and assess if you have chosen the right number or sub for double unders - right weight for the renegade rows - and if you need to lower the number of shoot throughs etc.  If your first round takes you longer than 2:30 - change something up!!

The double unders shouldn't take longer than 45 sec to MAYBE a minute if you have a bad round.  If you need to lower to 20 reps that is great.  If you need to sub out the dubs in order to keep moving - our favorite options are dumbbell hop overs.  You may also do double reps of single unders.

You will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

For the shoot thrus - you will place your hands on either some parallettes - 2 benches - 2 boxes - or whatever you can find.  You will lock out like you are in the top of a push up.  From here you will keep the belly tucked and arms locked.  Tuck the knees up high and swing the body through to the front.  From here you will find a straight body position by pushing the hips up and keeping belly tight.  Arms are still straight.  Then you will tuck the knees again and swing back through to the start position.

All of that = 1 rep.

Good subs for this are a tuck + hip up (see demo video). Or even 30 seconds of Mountain Climbers.