ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): SUNS OUT GUNS OUT | BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE and COUCH STRETCH
POST: SHOULDER FLOW AND POSTERIOR CHAIN RELEASE

PROGRAM A

WARM UP
Box Jump Warm Up
Pull Up Warm Up

Workout

2 Rounds
20 Pull Ups
20 Box Jumps
20 Dumbbell Bent Over Rows
20 Box Jumps
Rest 2 Min Between Rounds

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX+ Men/Women: 30 Reps of Each

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

Score: Total Time Including 2 Min Rest
Goal: Under 14 Min
Can you go under 10???

So, really this one should be two sprints.  Choose loads, heights, and pull up variations that allow for 5 or even 4 minute rounds!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR double up on the bent over row if none of those other options are available.

You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Lower the height of the box if you need to. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

Set up for the bent over rows by deadlifting the DBs 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 dumbbells to just below the chest.  Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM B

WARM UP
Box Jump Warm Up
Pull Up Warm Up

Workout

2 Rounds
20 Pull Ups
20 Box Jumps
20 Barbell Bent Over Rows
20 Box Jumps
Rest 2 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men/Women: 30 Reps of Each

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

Score: Total Time Including 2 Min Rest
Goal: Under 14 Min
Can you go under 10???

So, really this one should be two sprints.  Choose loads, heights, and pull up variations that allow for 5 or even 4 minute rounds!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR double up on the bent over row if none of those other options are available.

You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Lower the height of the box if you need to. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

Set up for the bent over row by deadlifting 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!

PROGRAM C

WARM UP
Box Jump Warm Up
Pull Up Warm Up

Workout

2 Rounds
20 Pull Ups
20 Box Jumps
5-10 Bar/Ring Muscle Ups
20 Box Jumps
Rest 2 Min Between Rounds

RX+ Men/Women: 30 Reps of Pull Ups / Box Jumps Each Round

**Note how many muscle ups you did per round in comments.

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

Score: Total Time Including 2 Min Rest
Goal: Under 14 Min
Can you go under 10???

So, really this one should be two sprints.  Choose loads, heights, and pull up variations that allow for 5 or even 4 minute rounds!  Choose a number of muscle ups that you can complete in 90 seconds or less.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR double up on the bent over row if none of those other options are available.

You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Lower the height of the box if you need to. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

A muscle up is a combination of a big pull up, a transition, and a dip.  Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout.  You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing, Banded Pull Down, Supine Row, or Sled Pull.