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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW AND THORACIC SPINE RELEASE
POST: SHOULDER STRETCH AND PIGEON POSE

* 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
Squat Warm Up
Pull Up Warm Up

WORKOUT

EMOM 12 Min
(Every Min on the Min for 12 Min)
8 Pause Dumbbell Squats
3-5 Strict Pull Ups (or sub)

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

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

**See below for pull up sub options

Score: Don't really worry too much about it today.  But for logging purposes just enter weight used. (if used 25s - 25# will be your score)
Goal: Make this workout challenging for both movements.

**Put note in comments for what you did for your pull ups or sub

Both movements are performed in same minute.  Choose a load on the pause squats you can do unbroken.

You can lower the reps to 1 or 2 strict pull ups each time but ideally we want you to be able to get at least 2 reps in each of the 10 rounds.  See below for other options!

Pause squats are to mimic heavy squats more closely.  1-2 second hold in a good ACTIVE position in the bottom.

Pro tip: Count the seconds out loud to make sure you get a long enough pause!

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.

For strict pull ups, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

If you don't have strict pull ups, sub with 3 slow lowers,  banded strict pull ups,  feet elevated supine row with slow lower or bent over row with slow lower.

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

EMOM 12 Min
(Every Min on the Min for 12 Min)
6 Heavy Back Squats
3-5 Strict Pull Ups (or sub)

RX Men: 135-165#
RX Women: 85-115#

RX+ Men: 185-225#
RX+ Women: 125-155#

**See below for pull up sub options

Score: Don't really worry too much about it today.  But for logging purposes just enter weight used.
Goal: Make this workout challenging for both movements.

**Put note in comments for what you did for your pull ups or sub

Both movements are performed in same minute.  Choose a load on the back squat you can do unbroken.

You can lower the reps to 1 or 2 strict pull ups each time but ideally we want you to be able to get at least 2 reps in each of the 10 rounds.  See below for other options!

The back squats start with the bar on the back. You can either pull from the rack or clean the bar to your shoulders and push press it up and over your head to receive it on your shoulders behind the neck.

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 strict pull ups, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

If you don't have strict pull ups, sub with 3 slow lowers,  banded strict pull ups,  feet elevated supine row with slow lower or bent over row with slow lower.

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, 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.