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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Shouder Stretch, Pigeon Stretch

PROGRAM A

WARM UP

Full Body Warm Up
Running Warm Up

WORKOUT

EMOM 12 Min
(Actually Every 30 Seconds for 12 Min)

At 0:00 - 6 Alternating Single Leg Deadlifts
At 0:30 - Max Double Unders in 30 Seconds
At 1:00 - 6 Alternating Single Leg Deadlifts
At 1:30 - Max Double Unders in 30 Seconds
....

So at the top of each minute you do 6 Alternating Single Leg Deadlifts.
At the 30 second mark in each minute you do max Double Under or DB Hop Overs.

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

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

Score: Total Double Under Reps
Goal: 15-20 Double Unders each time.

**Be careful if you are a double under ninja. 25 per round will = 300 total. Maybe cap it there if you aren't used to more reps than that.Make sure you give yourself enough time for transitions in this workout so you are not scrambling to get to the next movement.

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. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up.

You can also just use a single DB for the deadlifts either holding it in the hand opposite the standing leg or with one hand on each head.

Another option would be regular DB deadlifts.

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!

We'd like for you to keep the rope moving for as much of the 30 seconds as possible. Totally cool if you want to practice your double unders here but you may also switch to single unders, toe taps or DB hop overs.

Be mindful of the total volume of double unders if you are very competent with this skill.

If you haven't done 300 double unders in a workout before you might cap it at 25 per round.

PROGRAM B*

WARM UP

Full Body Warm Up
Running Warm Up

WORKOUT

EMOM 12 Min
(Actually Every 30 Seconds for 12 Min)

At 0:00 - 4 Deadlifts
At 0:30 - Max Double Unders in 30 Seconds
At 1:00 - 4 Deadlifts
At 1:30 - Max Double Unders in 30 Seconds
....
So at the top of each minute you do 4 Deadlifts (Score #1 is the weight you use)

At the 30 second mark in each minute you do max Double Under or DB Hop Overs. (Total Reps in 12 Min is your Score #2.)

Goal: Go Heavy but Move Well and Unbroken on Deadlifts. 15-20 Double Unders each time.
***See more Double Under instructions below.

Make sure you choose a load on the deadlifts that you can go unbroken and maintain a good position on even the last rep of the last round.

The weight should be heavy but not so heavy that you need to spend a lot of time chalking up and getting psyched up for the lift!

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 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!

We'd like for you to keep the rope moving for as much of the 30 seconds as possible. Totally cool if you want to practice your double unders here but you may also switch to Dumbbell Hop Overs.

Other good dub subs are single unders or toe taps.

Here is where you will enter your score for:

Double Unders
OR
Dumbbell Hop Overs

***Please be aware of your total reps for this workout. If you are a double under NINJA we advise you to just stop at 25 reps each time to keep it under 300 total reps!

PROGRAM C

WARM UP

Full Body Warm Up
Running Warm Up

WORKOUT

EMOM 12 Min
(Actually Every 30 Seconds for 12 Min)

At 0:00 - 4 Sandbag Over Shoulder
At 0:30 - Max Double Unders in 30 Seconds
At 1:00 - 4 Sandbag Over Shoulder
At 1:30 - Max Double Unders in 30 Seconds
....
So at the top of each minute you do 4 Sandbag Over Shoulder.
At the 30 second mark in each minute you do max Double Under or DB Hop Overs.

No RX or RX+ for Sandbag

Ideal Sandbag Weights:
Men: 50-65#
Women: 25-40#

Score: Total Double Under Reps
Goal: 15-20 Double Unders each time.

**Be careful if you are a double under ninja. 25 per round will = 300 total. Maybe cap it there if you aren't used to more reps than that.Make sure you give yourself enough time for transitions in this workout so you are not scrambling to get to the next movement.

The sandbag over the shoulders shouldn't take more than 20 seconds. So, you may adjust to 3 reps if you are working with a heavier sandbag.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

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!

We'd like for you to keep the rope moving for as much of the 30 seconds as possible. Totally cool if you want to practice your double unders here but you may also switch to single unders, toe taps or DB hop overs.

Be mindful of the total volume of double unders if you are very competent with this skill.

If you haven't done 300 double unders in a workout before you might cap it at 25 per round.

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

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.