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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Pigeon Stretch
Post: Hips, Sciatica/Piriformis

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

WORKOUT

3 Rounds
50 Double Unders
30 Weighted Sit Ups
50 Double Unders
30 DB Step Ups

RX Men: 20-30# Weighted Sit Up, 40# DBs Step Ups
RX Women: 12-15# Weighted  Sit Up, 25# DBs Step Ups

RX + Men: 50# Step Ups
RX + Women: 35# Step Ups

Rough box height:

Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 24 Min

NOTES:

Try to keep moving on this one and avoid taking excessively long, or a lot of, breaks. Choose a variation on the double unders below that will allow for consistent movement.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!  For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time.  If 50 double unders will be really broken up, you may want to lower to 20 or 30 reps.  If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight. Pregnant/Postpartum or just if you need a sub for sit ups: Slam balls or KB Swings!

For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box.  Drive out of the heel for each rep and avoid the knee caving in.  Stand up all the way at the top of the box and make sure both feet are planted. Step backwards with care back to the floor.

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

WORKOUT

3 Rounds
50 Double Unders
30 Weighted Sit Ups
50 Double Unders
30 Front Rack Step Ups

RX Men: 20-30# Weighted Sit Up, 75# Step Ups
RX Women: 12-15# Weighted  Sit Up, 55# Step Ups

RX + Men: 95#-115# Step Ups
RX + Women: 65#-75# Step Ups

Rough box height:

Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 24 Min

NOTES:

Try to keep moving on this one and avoid taking excessively long, or a lot of, breaks. Choose a variation on the double unders below that will allow for consistent movement.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!  For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time.  If 50 double unders will be really broken up, you may want to lower to 20 or 30 reps.  If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted sit ups aren't happening do regular sit ups without the weight.  Pregnant/Postpartum or just if you need a sub for sit ups: Slam balls or KB Swings!

For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.

When you step onto the box place your whole foot onto the box.  If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Feel free to lower the height of the step up to something challenging but manageable for you!

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges.   Each lunge counts as one rep.

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

WORKOUT

3 Rounds
50 Double Unders
30 Weighted Sit Ups
50 Double Unders
30 Sandbag Step Ups

RX Men: 20-30# Weighted Sit Up, Sandbag - use what you've got!
RX Women: 12-15# Weighted  Sit Up, Sandbag - use what you've got!

Rough box height:

Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 24 Min

NOTES:

Try to keep moving on this one and avoid taking excessively long, or a lot of, breaks. Choose a variation on the double unders below that will allow for consistent movement.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!  For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time.  If 50 double unders will be really broken up, you may want to lower to 20 or 30 reps.  If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted sit ups aren't happening do regular sit ups without the weight. Pregnant/Postpartum or just if you need a sub for sit ups: Slam balls or KB Swings!

For the sandbag step-ups clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step ups this way.  Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for step ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position.  Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.