ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Calves/Ankles
Post: Cool Down Flow | Hamstrings

PROGRAM A

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds
40 Double Unders
24 Wall Balls
12 Plank Taps

Ball Weights / Heights:
Men: 20#ish Ball / 10' ish target (or what you can)
Women: 13-15#ish Ball / 9' ish target (or what you can)

RX+ Option: 50 Double Unders / Ball Plank Up and Overs

Score: Total Time
Goal: Under 20 Min

Couple options with this one today. Make it work for you and what you can do/have to work with.

The double unders should take no longer than about 1:15 - 1:30 MAX. If you want to lower the number to 30 - do that. But if you need to lower more than that to hit the time goal we prefer you swap to dumbbell or chalk line hop overs. You may also choose to do 1 min of singles or even a 200 meter. run.

For the wall balls you will hold the ball at the chest with the chest up and elbows tucked in. Feet are under the shoulders with the heels down. Reach the butt back and down with the ball at the chest and chest lifted. Drive the knees out and keep the heels down. Get the butt lower than the knees at the bottom without collapsing the back and the heels down. Stand up hard and fast driving through the heels and leading with the chest. Almost JUMP with the ball to use the power from your legs to help you throw it! Ideall you will throw to a 9-10' target on the wall/side of your house etc. Catch the ball at your chest BEFORE you start the squat on the next rep.

If you have low cielings or don't have a med ball a great sub is single dumbbell thrusters. You may also do thrusters with an empty barbell - or see Program C for sandbag options!

For the plank taps you will get into a plank position with your med ball out in front of you (at arms distance). Reach up and tap the medicine ball with the right hand, then the left. That is 1 rep. Do a total of 12 taps! Keep the butt in line with the shoulders by keeping the belly tight. Go to your knees if needed. You may also sub shoulder taps if the reach is too much.

For RX+ the ball will be next to the chest in the plank position. Place one hand on the ball, then the other and walk over to the other side. Going over ONCE = 1 rep. So you go back and forth 6 times per round.

PROGRAM C

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds
40 Double Unders
24 Side to Side Sandbag Thrusters
12 Plank Up and Over Sandbag

Ideal sandbag weights:
Men: 50-70#
Women: 25-45#

RX+ Option: Swap Double Unders for a 200m Burden Run

Score: Total Time
Goal: Under 20 Min

The double unders should take no longer than about 1:15 - 1:30 MAX. If you want to lower the number to 30 - do that. But if you need to lower more than that to hit the time goal we prefer you swap to dumbbell or chalk line hop overs. You may also choose to do 1 min of singles or even a 200 meter. run/burden run (RX+).

For the side to side sandbag thrusters you will start standing with the feet shoulder width apart and the bag on one shoulder. Reach the butt back and down, keep the chest lifted and heels down, drive the knees out. Get the butt lower than the knees with the chest up, heels down, knees out. Stand hard and fast out of the bottom of the squat and pop the sandbag off of the shoulder. Press it up and over to the other shoulder. That is 1 rep. Alternate shoulders with each rep.

For the sandbag plank up and overs you will start in a plank position parallel to your bag. Make sure your belly is tight with hips in line with shoulders. No saggy or raised butts! Walk hands up and over the bag to the other side to complete 1 rep. Go back and forth for a total of 12 reps.

TEAM VERSION

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

3 Rounds
50 Double Unders (Each)
80 Wall Balls
20 Plank Taps (Each)

Ball Weights / Heights:
Men: 20#ish Ball / 10' ish target (or what you can)
Women: 13-15#ish Ball / 9' ish target (or what you can)

RX+ Option: 50 Double Unders / Ball Plank Up and Overs

Score: Total Time
Goal: Under 20 Min

Couple options with this one today. Make it work for you and what you can do/have to work with.

The way this flows for the team version is you BOTH do 50 Double Unders or Double Under Sub at the same time. Then you share the 80 wall balls (one person works at a time) and then BOTH do 20 plank taps at the same time.

The double unders should take no longer than about 1:15 - 1:30 MAX. If you want to lower the number to 30 - do that. But if you need to lower more than that to hit the time goal we prefer you swap to dumbbell or chalk line hop overs. You may also choose to do 1 min of singles or even a 200 meter. run.

For the wall balls you will hold the ball at the chest with the chest up and elbows tucked in. Feet are under the shoulders with the heels down. Reach the butt back and down with the ball at the chest and chest lifted. Drive the knees out and keep the heels down. Get the butt lower than the knees at the bottom without collapsing the back and the heels down. Stand up hard and fast driving through the heels and leading with the chest. Almost JUMP with the ball to use the power from your legs to help you throw it! Ideall you will throw to a 9-10' target on the wall/side of your house etc. Catch the ball at your chest BEFORE you start the squat on the next rep.

If you have low cielings or don't have a med ball a great sub is single dumbbell thrusters. You may also do thrusters with an empty barbell - or see Program C for sandbag options!

For the plank taps you will get into a plank position with your med ball out in front of you (at arms distance). Reach up and tap the medicine ball with the right hand, then the left. That is 1 rep. Do a total of 12 taps! Keep the butt in line with the shoulders by keeping the belly tight. Go to your knees if needed. You may also sub shoulder taps if the reach is too much.

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.

WALL BALL - 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

PLANK TAPS- BIRTHFIT Functional Progression 3 or the BIRTHFIT Bear Crawl would be an awesome option for managing any diastasis in the plank position. You could also try Elevated Shoulder Taps, Floor/Bench Press, Front Raises, Overhead Plate March, or Waiter Walks, or Palloff Press