ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: PIGEON STRETCH AND CHEST OPENER

* 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
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Pull Ups
Rest 3 Min
Repeat...

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Pull Ups

No RX or RX+ - Just get more reps!!

Score: Total Reps from both AMRAPs Combined
Goal: 65 Reps +

10 total minutes of burpee pull ups is a grind. You get a nice big break in between the 5 minute AMRAPs so you can push the pace a little bit on this one but try to find a speed you can maintain. Tell yourself you can speed up but you can't slow down!

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 3 Burpees + 3 ring/trx or bent over rows. If you choose this option, your score will still be total burpees.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Muscle Ups (Bar or Ring)
Rest 3 Min

Repeat...

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Burpee Muscle Ups (Bar or Ring)

No RX or RX+ - Just get more reps!!

Score: Total Reps from  both AMRAPs Combined
Goal: 30 Reps +

You are likely going to be limited more by your muscular endurance and muscle up technique than your overall work capacity here so don't feel like you need to gun it on this one. Set a pace that is challenging but that you can keep moving smoothly and with control.

For the burpee muscle ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in.

Then grip the bar and perform a bar muscle up. Think about getting a big hollow position as your body travel back and up. Drive your hips aggressively to the bar. Then like you are doing a super powerful sit up, thrust your shoulders forward over the bar and press your arms to extension. Basically a super aggressive pull up into a dip over the bar.

As far as subs, you could go with a burpee + jumping muscle up. Set up a height to jump from that you can get over the bar but that is still challenging and forces you to be explosive.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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.

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!