ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): BUTTS AND GUTS | SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE OR COOL DOWN FLOW

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

AMRAP 12 Min
(As Far as You Can Get in 12 Min!)
20 Double Unders
1 Dumbbell Front Squat
1 Dumbbell Hang Squat Clean Thruster (Cluster)
1 Dumbbell Push Press
20 Double Unders
2 Dumbbell Front Squats
2 Dumbbell Hang Squat Clean Thrusters
2 Dumbbell Push Press
20 Double Unders
3 Dumbbell Front Squats
3 Dumbbell Hang Squat Clean Thrusters
3 Dumbbell Push Press...

Keep adding 1 rep of each:
Front Squat
Hang Squat Clean Thruster (Cluster)
Push Press

Completing 20 Double Unders Between each Set!

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

RX+ Men: 50# DBs / 25 Double Unders Each Time
RX+ Women: 35# DBs / 25 Double Unders Each Time

Score: Total Reps Added Up at the End! (SO add up total number of double under sets X 20 reps and all reps of the other 3 movments)
Goal: Get through the 9s +

Focus on starting and maintaining a smooth pace throughout!

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 30 seconds each time.  If 20 will be really broken up, you may want to lower the reps or choose to go with dumbbell hop overs or double rep singles for this workout.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

The hang squat clean thruster (cluster)  will start with the dumbbells at your waist.  You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat.  Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

For the push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

Workout

AMRAP 12 Min
(As Far as You Can Get in 12 Min!)
20 Double Unders
1 Barbell Front Squat
1 Barbell Hang Squat Clean Thruster (Cluster)
1 Barbell Push Press
20 Double Unders
2 Barbell Front Squats
2 Barbell Hang Squat Clean Thrusters
2 Barbell Push Press
20 Double Unders
3 Barbell Front Squats
3 Barbell Hang Squat Clean Thrusters
3 Barbell Push Press...

Keep adding 1 rep of each:
Front Squat
Hang Squat Clean Thruster (Cluster)
Push Press

Completing 20 Double Unders Between each Set!

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 115#+ / 25 Double Unders Each Time
RX+ Women: 75#+ / 25 Double Unders Each Time

Score: Total Reps Added Up at the End! (SO add up total number of double under sets X 20 reps and all reps of the other 3 movements)
Goal: Get through the 9s +

Focus on starting and maintaining a smooth pace throughout!

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 30 seconds each time.  If 20 will be really broken up, you may want to lower the reps or choose to go with dumbbell hop overs or double rep singles for this workout.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!

The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the hang squat clean thruster - deadlift the bar to the waist.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arms straight, and chest lifted.  Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders.  Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders.  Heels are down, knees out, butt lower than knees.  Keep the chest up, belly tight and back flat.  Stand up hard and fast.  Drive through the heels and pop the bar off of the shoulders.   Move the face out of the way and press straight up.  Finish with a press to lock out with the biceps by the ears at the top!  Keep the belly tight! Lower back to the waist for the next rep!

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the bar pops up off the shoulders, press straight up to lock out.  Stand up all the way.

PROGRAM C

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

AMRAP 12 Min
(As Far as You Can Get in 12 Min!)
20 Double Unders
1 Sandbag Front Squat
1 Sandbag Hang Squat Clean Thruster (Cluster)
1 Sandbag Push Press
20 Double Unders
2 Sandbag Front Squats
2 Sandbag Hang Squat Clean Thrusters
2 Sandbag Push Press
20 Double Unders
3 Sandbag Front Squats
3 Sandbag Hang Squat Clean Thrusters
3 Sandbag Push Press...

Keep adding 1 rep of each:
Front Squat
Hang Squat Clean Thruster (Cluster)
Push Press

Completing 20 Double Unders Between each Set!

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX+ Option: 25 Double Unders Each Time

Score: Total Reps Added Up at the End! (SO add up total number of double under sets X 20 reps and all reps of the other 3 movments)
Goal: Get through the 9s +

Focus on starting and maintaining a smooth pace throughout!

For this workout you will want to choose a type/number of double unders that will allow you to finish 20 reps less than 30 seconds each time.  If 20 will be really broken up, you may want to lower the reps  or go with sandbag hop overs/shuffle, or 40 singles for this workout.

For these squats, make sure the sandbag is resting on the biceps with the elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. Get the butt lower than the knees at the bottom.   Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows. Stand fully for each rep.

For the hang squat clean thruster - deadlift the sandbag to the waist.  Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a squat. Catch the sandbag on your biceps with the elbows high.  Heels down, butt back, knees out, belly tight. Stand up hard and fast.  Drive through the heels and pop the sandbag off of the biceps. Move the face out of the way and press straight up.  Finish with a press to lock out with the biceps by the ears at the top!  Keep the belly tight! Lower back to the waist for the next rep!

Set up fo the push press with your sandbag on the biceps with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the bag pops up off the shoulders, press straight up to lock out.   Stand up all the way.

TEAM VERSION

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

In Teams of 2:
AMRAP 20 Min
(As Far as You Can Get in 20 Min!)
Partner 1:
20 Double Unders
1 Dumbbell Front Squat
1 Dumbbell Hang Squat Clean Thruster (Cluster)
1 Dumbbell Push Press
While Partner 1 is working - Partner 2 Rests

Then switch.

Partner 2:
20 Double Unders
1 Dumbbell Front Squat
1 Dumbbell Hang Squat Clean Thruster (Cluster)
1 Dumbbell Push Press
Then switch and add a rep to the Dumbbell Movements

Partner 1:
20 Double Unders
2 Dumbbell Front Squats
2 Dumbbell Hang Squat Clean Thrusters
2 Dumbbell Push Press

Then Partner 2 goes:
20 Double Unders
2 Dumbbell Front Squats
2 Dumbbell Hang Squat Clean Thrusters
2 Dumbbell Push Press

Keep rotating back and forth adding 1 rep each time it is your turn and get as far as possible in 20 min.

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

RX+ Men: 50# DBs / 25 Double Unders Each Time
RX+ Women: 35# DBs / 25 Double Unders Each Time

**You can also do the barbell/sandbag instead of dumbbells with this version as well.

Score: Total Reps Added Up at the End (its going to be a HIGH number)
(SO add up total number of double under sets X 20 reps and all reps of the other 3 movements)
Goal: Get through the 10s + EACH!

Focus on starting and maintaining a smooth pace throughout!

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 30 seconds each time.  If 20 will be really broken up, you may want to lower the reps or choose to go with dumbbell hop overs or double rep singles for this workout.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

The hang squat clean thruster (cluster)  will start with the dumbbells at your waist.  You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat.  Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

For the push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

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.

FRONT/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. (Visit BIRTHFIT Youtube library for demos)

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.