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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE | DOWN DOG FLOW
POST: CHEST OPENER | SI JOINT RELEASE

PROGRAM A

WARM UP
Pull Up Warm Up
Running Warm Up
Full Body Simple Warm Up

Workout

5 Rounds
Run 400 Meters
10 Pull Ups
15 Push Ups
20 Wall Balls

Ideal Ball Weights:
Men: 20#ish
Women: 13-15#ish

No RX or RX+!  Lower reps/shorten run to keep under 25 min if necessary!

Score: Total Time
Goal: Under 25 Min

Okay guys so you want to finish this one in under 25 minutes so shoot for 4:30 rounds just to be safe.

The run should be 2:00 to 2:30 at the most. Pull ups and push ups combined, about a minute to 1:15. Same with the wall balls. So make sure you modify this one accordingly!

If you can't run due to weather, space etc, 2 minutes of jump rope, hop overs, toe taps or mountain climbers.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Avoid the bounce if using bands!

Choose a version you can do unbroken or in 2 sets with a short break.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go from the knees elevate or hands if you need to.

For the wall balls hold the ball at your chest with the elbows tucked in.  Feet under the shoulders with heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Use the power from your legs to help throw the ball!

When you catch it.  Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters.

Since there is no program B, feel free to bust out the barbell. Or use a single heavy DB like the video!

PROGRAM C

WARM UP
Pull Up Warm Up
Running Warm Up
Full Body Simple Warm Up

Workout

5 Rounds
Row 500 Meters
OR
Bike 15 Cal Men / 11 Cal Women
10 Pull Ups
15 Push Ups
20 Wall Balls

Ideal Ball Weights:
Men: 20#ish
Women: 13-15#ish

No RX or RX+!  Lower reps/shorten  bike/row to keep under 25 min if necessary!

Score: Total Time
Goal: Under 25 Min

Okay guys so you want to finish this one in under 25 minutes so shoot for 4:30 rounds just to be safe.

The bike/row should be 2:00 to 2:30 at the most. Pull ups and push ups combined, about a minute to 1:15. Same with the wall balls. So make sure you modify this one accordingly!

Reduce the distance/calories if needed to fit the time window.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Avoid the bounce if using bands!

Choose a version you can do unbroken or in 2 sets with a short break.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go from the knees elevate or hands if you need to.

For the wall balls hold the ball at your chest with the elbows tucked in.  Feet under the shoulders with heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Use the power from your legs to help throw the ball!

When you catch it.  Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters.

We prefer either a single heavy dumbbell (like the video) or since there is no program B, feel free to bust out the barbell!

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.

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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. Or feel free to sub a floor press or bench press.

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