ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Suns Out Guns Out, Butts & Guts
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Calves/Ankles
Post: Hips, Sciatica/Piriformis

PROGRAM A

WARM UP

Full Body Simple Warm Up
Running Warm Up

Workout

As Far as You Can Get in 12 Min:

2 KB Swings
15 Double Unders
4 KB Swings
15 Double Unders
6 KB Swings
15 Double Unders
8 KB Swings
15 Double Unders
....
Keep adding 2 KB/DB Swings each time

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

RX+ Men: 25 Double Unders
RX+ Women: 25 Double Unders

RX+ Option: Heavier KB/DB

Score: TOTAL REPS. So add all of the double unders and swings together for a total number!
Goal: Finish at least the round of 16 KB/DB Swings

The idea here is to really test your muscular endurance as you get into those bigger rounds of swings. And the double unders won't necessarily give you much relief in the shoulders unless you stay super relaxed. So stay relaxed on the dubs and try to go unbroken on the swings at least past the round of 10.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels 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 20 seconds each time. If 15 double unders will be really broken up, you may want to lower to 10 reps. If 10 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

Probably also - if you've never done 25 unbroken double unders - don't try to go Rx+.

PROGRAM B

WARM UP

Full Body Simple Warm Up
Running Warm Up
Snatch Warm Up

Workout

As Far as You Can Get in 12 Min:

2 Power Snatch
15 Double Unders
4 Power Snatch
15 Double Unders
6 Power Snatch
15 Double Unders
8 Power Snatch
15 Double Unders
....
Keep adding 2 Power Snatch each time

RX Men: 75# Power Snatch
RX Women: 55# Power Snatch

RX+ Men: 25 Double Unders
RX+ Women: 25 Double Unders

RX+ Option: Heavier Power Snatches

Score: TOTAL REPS. So add all of the double unders and swings together for a total number!
Goal: Finish at least the round of 12 Power Snatches

The idea here is to really test your muscular endurance as you get into those bigger rounds of power snatches. And the double unders won't necessarily give you much relief in the shoulders unless you stay super relaxed. So stay relaxed on the dubs and try to go unbroken on the snatches at least past the round of 10.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the 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 20 seconds each time. If 15 double unders will be really broken up, you may want to lower to 10 reps. If 10 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

Probably also - if you've never done 25 unbroken double unders - Don't attempt the Rx+ option!

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

As Far as You Can Get in 12 Min:

2 KB Swings
5 Cal Bike/Row

4 KB Swings
5 Cal Bike/Row

6 KB Swings
5 Cal Bike/Row

8 KB Swings
5 Cal Bike/Row
....

Keep adding 2 KB/DB Swings each time

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

RX+ Option: Heavier KB/DB

Score: TOTAL REPS of SWINGS and Cals.
Goal: Finish at least the round of 14 KB/DB Swings

Try to choose a load on the swing that you can go unbroken for most of the workout. As you fatigue, the calories will start taking longer. So, make sure your transition times are short and you get that thing moving as soon as you get on it!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.

For the row option, try to avoid rounding the back to far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you could sub a shoulder height KB Swing.