ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH | COUCH STRETCH
POST: THORACIC SPINE RELEASE | PIGEON STRETCH

PROGRAM A

WARM UP
Pull Up Warm Up
Full Body Warm Up

Workout

4 Rounds
30 DB Deadlifts
10 Burpee Pull Ups

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

RX+ Men: 30 Single Leg DB Deadlifts (Alternating)
RX + Women: 30 Single Leg DB Deadlifts (Alternating)

RX+ Option: Add Weight

Score: Total Time
Goal: Under 15 Min

Broke the volume for Program A into 4 rounds so as not to have you guys doing 60 deadlifts in a row. Since the barbell version is a bit heavier today and we wanted you to have as close to a similar stimulus as possible - if you can make the single leg thing happen - go for it!

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

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

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist as you hinge at the hip of your standing leg. Keep your belly tight and shoulders retracted as you hinge forward to tap one head of the DBs to the ground. Push through your heel to stand back up all the way.

Remember 30 reps = 15 on each leg.

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

You may also modify to a burpee + jumping pull up or 10 Burpees + 10 ring/trx rows.

PROGRAM B

WARM UP
Pull Up Warm Up
Full Body Warm Up

Workout

2 Rounds
30 Deadlifts
20 Burpee Pull Ups

RX Men: 165-185#
RX Women: 105-125#

RX+ Men: 205# +
RX + Women: 145# +

Score: Total Time
Goal: Under 12 Min

Can you go sub 10?

So looking at the goal time for this workout - we are giving you roughly 5-6 min per round. This means that you SHOULD NOT choose a deadlift weight that you will do all 30 in a row. Choose something that you will keep to sets of 10 or even 7-8. This very personal for each of you so go higher or lower than the suggested weights to make this happen. No sloppy deadlifts. Don't let your ego get in your way here!

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 arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

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

You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows.

PROGRAM C

WARM UP
Pull Up Warm Up
Full Body Warm Up

WORKOUT

2 Rounds
30 Deadlifts
8-12 Burpee Bar or Ring Muscle Ups

RX Men: 165-185#
RX Women: 105-125#

RX+ Men: 205# +
RX + Women: 145# +

Score: Total Time
Goal: Under 15 Min

So looking at the goal time for this workout - we are giving you roughly 5-6 min per round. This means that you SHOULD NOT choose a deadlift weight that you will do all 30 in a row. Choose something that you will keep to sets of 10 or even 7-8. This very personal for each of you so go higher or lower than the suggested weights to make this happen. No sloppy deadlifts. Don't let your ego get in your way here!

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 arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

The burpee bar/ring muscle up start standing under or slightly behind the bar or rings. Perform a burpee by getting all the way down to the ground so thighs, hips and chest are touching. Then step or jump for feet back in, stand up and grab the bar or rings for the muscle up.

A muscle up is a combination of a big pull up, a transition over top the bar or rings, and a press out of the bottom of a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with the jumping version to practice the transition from the pull up into the dip.

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.

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throught the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like 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.