ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST (best after the main workout): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIGEON POSE
POST: HIPS 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
Full Body Simple Warm Up
Shoulder Warm Up

Workout

8 Rounds
30 Double Unders
12 Alternating Farmer Lunges
12 Alternating Dumbbell Shoulder Press (6 Per Side)

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

RX+ Men: 50# DBs / 40 Double Unders
RX+ Women: 35# DBs  / 4 Double Unders

Score: Total Time
Goal: Under 15 Min

We are looking at sub 2 minute rounds here folks! Definitely adjust the load and reduce the double under reps to make sure you can get close to that goal time. You basically want to set yourself up to be able to go unbroken the whole way. If you need to break up the shoulder presses, make it a quick reset!

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 under 40 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The dumbbells will be held at the sides. Try not to round the shoulders too far forward as you lunge. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 12 reps is 6 on each arm.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

Workout

8 Rounds
30 Double Unders
12 Alternating Front Rack Lunges
8 Barbell Shoulder Press

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115# / 40 Double Unders
RX+ Women: 65-75#  / 40 Double Unders

Score: Total Time
Goal: Under 15 Min

We are looking at sub 2 minute rounds here folks! Definitely adjust the load and reduce the double under reps to make sure you can get close to that goal time. You basically want to set yourself up to be able to go unbroken the whole way. If you need to break up the shoulder presses, make it a quick reset!

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 under 40 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly.  Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

Workout

8 Rounds
30 Double Unders / Sandbag Skip Overs
12 Alternating Sandbag Lunges
12 Seated Sandbag Shoulder Press

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

Score: Total Time
Goal: Under 15 Min

We are looking at sub 2 minute rounds here folks! You may need reduce the reps on the press if you have a heavier bag or reduce the double under reps to make sure you can get close to that goal time. You basically want to set yourself up to be able to go unbroken the whole way. If you need to break up the shoulder presses, make it a quick reset!

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 under 40 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

For the seated press, sit up tall with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

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.

FARMER LUNGE/UNWEIGHTED LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

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.