ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Warm Up Flow
Post: Cool Down Flow, Lower Back Release

PROGRAM A

WARM UP

Full Body Simple Warm Up
Jump Rope Warm Up

WORKOUT

10 minute AMRAP
(as many rounds and reps as possible in 10 minutes)

20 Double Unders
1 Renegade Row
20 Double Unders
2 Renegade Rows
20 Double Unders
3 Renegade Rows
20 Double Unders
4 Renegade Rows
...
Keep adding one Renegade Row each round until the clock hits 10 minutes.

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

RX Plus Men: 50#+ DBs
RX Plus Women: 35#+ DBs

Score: Number of Renegade Rows in last COMPLETE round plus any additional Double Under + Renegade Row reps into the next round.
Example: If you completed the round of 20 double unders and 7 renegade rows then started the next round and got your 20 dubs plus 2 renegade rows, your score would be 7 + 22.

Goal: Round of 7 Renegade Rows.

The first few rounds of this are going to feel pretty chill but I will get nasty quick. Imagine the pace you might have in the 7th round and open the workout with that pace. This will allow you to keep a more sustainable pace for the full 10 minutes.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

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 1 min each time. If 20 double unders will be really broken up, you may want to lower to 10-15 reps. You may also choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM B

WARM UP

Full Body Simple Warm Up
Jump Rope Warm Up

WORKOUT

10 minute AMRAP
(as many rounds and reps as possible in 10 minutes)

20 Double Unders
1 Push Up
1 Bent Over Row
20 Double Unders
2 Push Ups
2 Bent Over Rows
20 Double Unders
3 Push Ups
3 Bent Over Rows
...
Keep adding one push up and one bent over row each round until the clock hits 10 minutes.

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#
RX Plus Women: 65#

Score: Number of Bent Over Rows in last COMPLETE round plus any additional Double Under + Push Up + Bent Over Row reps into the next round.
Goal: Round of 7 Bent Over Rows

The first few rounds of this are going to feel pretty chill but I will get nasty quick. Imagine the pace you might have in the 7th round and open the workout with that pace. This will allow you to keep a more sustainable pace for the full 10 minutes.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the bent over row, you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

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 1 min each time. If 20 double unders will be really broken up, you may want to lower to 10-15 reps. You may also choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM C

WARM UP

Full Body Simple Warm Up
Jump Rope Warm Up

WORKOUT

10 minute AMRAP
(as many rounds and reps as possible in 10 minutes)

20 Double Unders
1 Push Up + Lateral Drag
20 Double Unders
2 Push Up + Lateral Drag
20 Double Unders
3 Push Up + Lateral Drag
20 Double Unders
4 Push Up + Lateral Drag
...
Keep adding one Push Up + Drag each round until the clock hits 10 minutes.

RX Men: Use the bag you've got.
RX Women: Use the bag you've got.

RX Plus Men: Get more push up + drags!
RX Plus Women: Get more push up + drags!

Score: Number of Push Up + Drag in last COMPLETE round plus any additional Double Under + Slams reps into the next round.
Goal: Round of 7 Push Up + Drags.

The first few rounds of this are going to feel pretty chill but I will get nasty quick. Imagine the pace you might have in the 7th round and open the workout with that pace. This will allow you to keep a more sustainable pace for the full 10 minutes.

For the push up and lateral drag you will start
in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand
and drag the bag back to the right side of your
body. If you can't quite get the bag all he way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

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 1 min each time. If 20 double unders will be really broken up, you may want to lower to 10-15 reps. You may also choose to go with the dumbbell hop overs or double rep singles for this workout.

TEAM VERSION

WARM UP

Full Body Simple Warm Up
Jump Rope Warm Up

WORKOUT

In Teams of 2 Complete:

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
Renegade Rows (With Push Up)
(20 Double Unders at the top of each minute)

This is how it works.
You alternate with your partner every minute.

So when the clock starts Partner 1 does 20 Double Unders + as many Renegade Rows as possible until the clock hits 1 min.

At 1:00 Partner 2 does 20 Double Unders + as many Renegade Rows as possible until the clock hits 2 min.

Keep alternating for 12 Min or 6 Rounds EACH.

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

RX Plus Men: 50#+ DBs
RX Plus Women: 35#+ DBs

Score: Total Time
Goal: Over 100 Reps Combined

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

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 1 min each time. If 20 double unders will be really broken up, you may want to lower to 10-15 reps. You may also choose to go with the dumbbell hop overs or double rep singles for this workout.

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.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March.