ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre:
Post: Butts and Guts
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening
Post: Lower Back Release, Hamstrings, Cool Down Flow

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

5 Rounds for Time

30 Double Unders
20 Dumbbell Deadlifts
10 Pull Ups

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

RX+ Men: Switch to Single Leg Deadlifts (10 per side) - increase Double Unders to 40 and 15 Pull Ups
RX+ Women: Switch to single leg deadlifts (10 per side) - increase Double Unders to 40 and 15 Pull Ups

Don't feel like you HAVE to do RX+ to choose the single leg deadlift option.  Whoever feels like it should give it a try!  If you need to you can lower down to just one dumbbell.

Score: Total Time
Goal:  Under 15 Minutes

NOTES:

For this workout you will want to choose a weight for the deadlifts that you COULD do all 20 if you wanted to (not saying you need to for grip's sake).  And a style of pull ups that will allow you to get at least 3 at a time each time and all 10 in less than 1 minute.  Strict pull ups are always allowed - but lower the number a bit to what you can get in no more than 1 minute or faster each time.  Maybe 5-7 reps for RX or 10-12 Reps for RX +

If you're a Double Under hero, these 30 will take you about :20-:30, if you don't have dubs you can do dumbbell hop overs or double rep single unders.

1 Head touch - For the deadlifts the DBs will start on the ground.  The 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 the heels into the ground and lift the chest.  Keep the arms straight as you stand.  Keep the arms long and straight.  Keep the chest up and belly tight.  Stand all of the way up at the top.  Only one head of each dumbbell needs to touch at the bottom!   If RX+'ing, the single leg DL is a slower movement, you'll focus on squeezing the ground with your foot inside your shoes, and really focus on pulling your knee back to engage your hamstring all while staying balanced. You can use 2 DBs, 1 in each hand or use 1 DB. If 1DB then you'll hold the DB in the opposite hand of the leg you're deadlifting with.

Subs for the deadlift, think about decreasing the weight, or switching to a single DB held between the legs like a KB DL.

For the pull ups you can choose strict, kipping, butterfly, banded, or ring/trx row.  If you don't have a pull up bar/bands you may sub an upright row.

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

5 Rounds for Time
30 Double Unders
15 Deadlifts
10 Pull Ups

RX Men: 155-175#
RX Women: 105-125#

RX+ Men: 205-225#+ - increase Double Unders to 40 and 15 Pull Ups
RX+ Women: 135-155#+ - increase Double Unders to 40 and 15 Pull Ups

Score: Total Time
Goal:  Under 15 Minutes

NOTES:

For this workout you will want to choose a weight for the deadlifts that you COULD do all 15 in no more than 2 sets if you wanted to (not saying you need to for grip's sake).  And a style of pull ups that will allow you to get at least 3 at a time each time and all 10 in less than 1 minute.  Strict pull ups are always allowed - but lower the number a bit to what you can get in no more than 1 minute or faster each time.  Maybe 5-7 reps for RX or 10-12 Reps for RX +.

If you're a Double Under hero, these 30 will take you about :20-:30, if you're still getting your Double Unders in check give yourself about a minute to complete these.
Sub out for double rep single unders or hops over the bar.  You can also work taps to a plate or low target.

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.

To sub for the DL, consider lowering the weight prior to the reps :)

You have a lot of options for the pull up portion of this workout.  You can do kipping, or strict (lower the number to something you can get done in 1 minute) banded, ring/trx/bar in rack supine row, or if you don't have access to any of that you may sub a stretchy band pull down.  If none of the above is available to you for pull-ups, sub upright rows.

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

5 Rounds for Time
30 Double Unders
12-15 Sandbag Over the Shoulder
10 Pull Ups

NO RX or RX+ for weight.  Use that range and go up or down depending on how heavy your bag is.

RX+ Men and Women: increase Double Unders to 40 and 15 Pull Ups

Score: Total Time
Goal:  Under 15 Minutes

NOTES:

For this workout you will want to choose a number of bag over the shoulder reps that will allow you to get all reps in around than 1 min or so.  And a style of pull ups that will allow you to get at least 3 at a time each time and all 10 in less than 1 minute.  Strict pull ups are always allowed - but lower the number a bit to what you can get in no more than 1 minute or faster each time.  Maybe 5-7 reps for RX or 10-12 Reps for RX +.

If you're a Double Under hero, these 30 will take you about :20-:30, if you're still getting your Double Unders in check give yourself about a minute to complete these.
Sub out for single unders if you don't have Doubles yet, or you can work taps to a low stack of plates, or even hop overs your sandbag or low target.

For the sandbag or ball over shoulder you will start with the bag/ball between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the ball and if possible you will get your forearms under your bag or ball.  This is especially important if the bag has no handles/is on the heavier side for you. Stand by driving through the heels and lifting the chest as you pull the bag/ball into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to roll the bag/ball up the body and over the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!

You have a lot of options for the pull up portion of this workout.  You can do kipping, or strict (lower the number to something you can get done in 1 minute) banded, ring/trx/bar in rack supine row, or if you don't have access to any of that you may sub a stretchy band pull down.  If none of the above are available to you for pull-ups, sub in upright rows with a barbell or DBs