ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE | SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE | CHEST OPENER
**To find these, use the search option on Members Only until we get them working again, thank you!

* 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
Squat Warm Up

WORKOUT

3 Rounds
30 Medicine Ball Cleans
30 Push Ups
30 Sit Ups

RX Men: 18-20# Ball
RX Women: 13-15# Ball

RX + Men/ Women: 4 Rounds

Only allowed to do RX+ if you complete the first 3 Rounds in under 12 Min.

Score: Total Time
Goal: Under 16 Min

This is a lot of reps today! Make sure you choose a load and a push up variation that allows you to complete each round in about 5 minutes. Break up the push ups early!

For the following description of the med ball clean, you could also use a kettlebell or even a plate since there is no program B or C today. Only one edge of the plate needs to touch the ground.

For the squat clean you will start with the medicine ball on the ground.  Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.

Drive through the heels and stand up fast.  Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball.   You will land in the bottom of the squat with the elbows high and fingertips pointing up. The ball should NOT rotate.  Knees are out, heels are down, chest is up. Do not collapse in this position.

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

You can do anything you want with your feet in the sit ups.  What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

In Teams of 2 Complete
3 Rounds
80 Medicine Ball Cleans
80 Push Ups
80 Sit Ups

**Reps are shared.  Only one person can work at a time!

RX Men: 18-20# Ball
RX Women: 13-15# Ball

Score: Total Time
Goal: Under 24 Min

Try to decide with your partner ahead of time how you will break up the reps on this one. Remember that you will go faster doing smaller sets but may have added transition times if you aren't communicating with your partner!

For the following description of the med ball clean, you could also use a kettlebell or even a plate since there is no program B or C today. Only one edge of the plate needs to touch the ground.

For the squat clean you will start with the medicine ball on the ground.  Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.

Drive through the heels and stand up fast.  Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball.   You will land in the bottom of the squat with the elbows high and fingertips pointing up. The ball should NOT rotate.  Knees are out, heels are down, chest is up. Do not collapse in this position.

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

You can do anything you want with your feet in the sit ups.  What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

MEDICINE BALL CLEAN - If this movement is awkward because of the size of your belly, sub DB Hang Cleans or Sumo Deadlift + Front Squat

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos).