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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, NECK/SHOULDER RELIEVER

* 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
Pull Up Warm Up
Squat Warm Up

WORKOUT

As Far as you Can Get in 12 Min
3 DB Front Squats
3 Pull Ups
6 DB Front Squats
6 Pull Ups
9 DB Front Squats
9 Pull Ups
12 DB Front Squats
12 Pull Ups
...
Keep adding 3 reps of each movement every round until you hit 12 minutes.

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

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

Strict Pull Up Option:
Instead of 3-6-9 for the pull ups go 1-2-3-4... (put strict in comments if you do this version)

Score: DB Front Squats completed in last full round plus any additional Reps.
**So if you finish the round of 15 Front Squats and 6 Pull Ups your score would be 15+6.
Goal: Through the Round of 15

Choose a version of the pull up that you could do at least 10 reps unbroken when fresh. Choose a load on the front squats you could go unbroken at least until the set of 12!

For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each 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 B

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

As Far as You Can Get in 12 Min
3 Barbell Front Squats
3 Pull Ups
6 Barbell Front Squats
6 Pull Ups
9 Barbell Front Squats
9 Pull Ups
12 Barbell Front Squats
12 Pull Ups
...
Keep adding 3 reps of each movement every round until you hit 12 minutes.

RX Men: 95#
RX Women: 65#

RX Plus Men: 115-135#+
RX Plus Women: 75-95#+

Strict Pull Up Option:
Instead of 3-6-9 for the pull ups go 1-2-3-4... (put strict in comments if you do this version)

Score: Front Squats completed in last full round plus any additional Reps.
**So if you finish the round of 15 Front Squats and 6 Pull Ups your score would be 15+6.
Goal: Through the Round of 15

Choose a version of the pull up that you could do at least 10 reps unbroken when fresh. Choose a load on the front squats you could go unbroken at least until the set of 12!

For front squats, 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!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each 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
Pull Up Warm Up
Squat Warm Up

WORKOUT

As Far as Possible in 12 Min:
3 Sandbag Front Squats
3 Pull Ups / Bent Over Slams
6 Sandbag Front Squats
6 Pull Ups / Bent Over Slams
9 Sandbag Front Squats
9 Pull Ups / Bent Over Slams
12 Sandbag Front Squats
12 Pull Ups / Bent Over Slams
...
Keep adding 3 reps of each movement every round until you hit 12 minutes.

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

Strict Pull Up Option:
Instead of 3-6-9 for the pull ups go 1-2-3-4... (put strict in comments if you do this version)

Score: Sandbag Front Squats completed in last full round plus any additional Reps.
**So if you finish the round of 15 Front Squats and 6 Pull Ups your score would be 15+6.
Goal: Through the Round of 15

Choose a version of the pull up that you could do at least 10 reps unbroken when fresh. Choose a load on the front squats you could go unbroken at least until the set of 12!

For these squats, 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!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each 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 SLAM with the sandbag, always a good time!

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!

FRONT SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

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.