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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: NECK/SHOULDER RELIEVER, POSTERIOR CHAIN RELEASE

* 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

2 Rounds
100 Double Unders / DB Hop Overs
50 Alternating Dumbbell Snatch
25 Pull Ups

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB / 35 Pull Ups
RX+ Women: 35# DB / 35 Pull Ups

Strict Pull Up Option: 12-20 Strict Pull Ups per Round.

Score: Total Time
Goal: 12-20 Min

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 3 min each time.

Consider lowering the reps to fit that time window or go with 2 minutes of dumbbell hop overs, skip overs, or double rep single unders.

Choose a load on the power snatches that you can complete at least 20 unbroken when fresh. These should take 2-3 minutes in the workout, definitely less than 4 minutes!

Pull Ups should also take less than 3 minutes. Break them up early to avoid going to failure. Choose a variation that you could consistently hit at least 5 reps at a time.

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 the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 50 you end up doing 25 per side.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose, make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up
Pull Up Warm Up

WORKOUT

2 Rounds
100 Double Unders / DB Hop Overs
30 Power Snatch
25 Pull Ups

RX Men: 75#
RX Women: 55#

RX+ Men: 95#-115#+  / 35 Pull Ups
RX + Women: 65#-75#+ / 35 Pull Ups

Strict Pull Up Option: 12-20 Strict Pull Ups per Round.

Score: Total Time
Goal: 12-20 Min

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 3 min each time.

Consider lowering the reps to fit that time window or go with 2 minutes of dumbbell hop overs, skip overs, or double rep single unders.

Choose a load on the power snatches that you can complete at least 10 unbroken when fresh. These should take 2-3 minutes in the workout, definitely less than 4 minutes!

Pull Ups should also take less than 3 minutes. Break them up early to avoid going to failure. Choose a variation that you could consistently hit at least 5 reps at a time.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

2 Rounds
100 Double Unders / Sandbag Hop Overs
40 Sandbag Ground to Overhead
25 Pull Ups

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

RX+: 35 Pull Ups per Round

Strict Pull Up Option: 12-20 Strict Pull Ups per Round.

Score: Total Time
Goal: 12-20 Min

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in under 3 min each time.

Consider lowering the reps to fit that time window or go with 2 minutes of dumbbell hop overs, skip overs, or double rep single unders.

Choose a load on the ground to overhead that you can complete all 40 reps in 2-3 minutes. If it is getting close to the 4 minute mark, reduce the reps and move on to the pull ups.

Pull Ups should also take less than 3 minutes. Break them up early to avoid going to failure. Choose a variation that you could consistently hit at least 5 reps at a time.

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub Shoulder/Eye Level KB SWINGS.

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.