ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST (best after the main workout): SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

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
Shoulder Warm Up
Squat Warm Up

Workout

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Dumbbell Push Press / Jerk
14 Air Squats
20 Double Unders

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

We are shooting for 90 second rounds on this one. Choose a load you can go unbroken on the shoulder to overhead movements and a jumping option you can complete in 30 seconds or less.

Use a push press or a push jerk based on your preference and level of fatigue.

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.

For the jerk, it starts with the same dip and drive as the push press. As the dumbbells pop up off the shoulders, press yourself down under the DBs so you receive them with knees bent, heels down, chest up and arms fully extended overhead. Stand up all the way to complete the rep.

For the air squats - set up with feet shoulder width apart.  Reach your butt back and down, with heels down, drive your knees out and keep your chest up.  Get your butt below your knees at the bottom and stand all the way up at the top of each 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 30 seconds each time.  If 20 double unders will be really broken up, you may want to lower the reps or choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM B

WARM UP
Squat Warm Up
Overhead Warm Up

Workout

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Barbell Push Press / Jerk
14 Air Squats
20 Double Unders

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

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

We are shooting for 90 second rounds on this one. Choose a load you can go unbroken on the shoulder to overhead movements and a jumping option you can complete in 30 seconds or less.

Use a push press or a push jerk based on your preference and level of fatigue.

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.

Finish standing tall, arms straight, biceps by the ears.  Squeeze your butt and keep your belly tight.

For the jerk, it starts with the same dip and drive as the push press. As the bar pops up off the shoulders, press yourself down under the bar so you receive it with knees bent, heels down, chest up and arms fully extended overhead. Stand up all the way to complete the rep.

For the air squats - set up with feet shoulder width apart.  Reach your butt back and down, with heels down, drive your knees out and keep your chest up.  Get your butt below your knees at the bottom and stand all the way up at the top of each 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 30 seconds each time.  If 20 double unders will be really broken up, you may want to lower the reps or choose to go with dumbbell or barbell hop overs or double rep singles for this workout.

DB PUSH PRESS/OVERHEAD 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.

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.