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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: COOL DOWN FLOW, CHEST OPENER

* 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

WORKOUT

Every 2 Min for 8 Rounds
(16 Min Total)
7 Devil Press
Max DB Hop Overs / Double Unders

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

RX+ Men/Women: 10 Devil Press

**No need to go heavier on this one!

Score: Total DB Hop Over/Double Under Reps ONLY
Goal: 240-320 Reps

**Looking for 30-40 Reps of Hop Overs or Double Unders. If you are getting WAY more or less adjust number of Devil Press or STOP at 40 (du or hop overs) Each time.

Set yourself up for 30-40 hop overs or double unders per round.

The first few rounds may be deceptive, but they will catch up to you. Ideally you are getting close to 40 at the beginning and closer to 30 by the end.

We recommend stopping at 40 even if you can do more per round. Throw in an extra Devil Press if you need to!

If you don't get at least 30 jumps in the first rounds - lower the Devil Press reps by 1 or 2.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

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, to keep things moving you can sub hop overs instead of double unders. Of course, if you want to use this as an opportunity to practice double unders even if you only get a few each round, go for it.

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

Every 2 Min for 8 Rounds
(16 Min Total)
5 Burpees
5 Barbell Power Snatch
Max DB Hop Overs / Double Unders

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 115# + / 7 Reps of Each
RX+ Women: 75#+ / 7 Reps of Each

Score: Total DB Hop Over/Double Under Reps ONLY
Goal: 240-320 Reps

**Looking for 30-40 Reps of Hop Overs or Double Unders. If you are getting WAY more or less adjust number of Burpees and Snatch or STOP at 40 (du or hop overs) Each time.

Set yourself up for 30-40 hop overs or double unders per round.

The first few rounds may be deceptive, but they will catch up to you. Ideally you are getting close to 40 at the beginning and closer to 30 by the end.

We recommend stopping at 40 even if you can do more per round. Throw in an extra Burpee or Snatch if you need to!

If you don't get at least 30 in the first rounds - lower Burpee/ snatch reps by 1 or 2.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

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 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, to keep things moving you can sub hop overs instead of double unders.

If you want to use this as an opportunity to practice double unders even if you only get a few each round, go for it!

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Every 2 Min for 8 Rounds
(16 Min Total)
7 Sandbag Burpees
Max Reps Sandbag Hop Overs  / Double Unders

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

RX+ Men/Women: 10 Sandbag Burpee to Overhead

Score: Total Hop Over/Double Under Reps ONLY
Goal: 240-320 Reps

**Looking for 30-40 Reps of Hop Overs or Double Unders. If you are getting WAY more or less adjust number of Sandbag Burpees or STOP at 40 (du or hop overs) Each time.

Set yourself up for 30-40 hop overs or double unders per round.

The first few rounds may be deceptive, but they will catch up to you. Ideally you are getting close to 40 at the beginning and closer to 30 by the end.

We recommend stopping at 40 even if you can do more per round. Throw in an extra Sandbag Burpee if you need to!

If you don't get at least 30 jumps in the first rounds - lower the Sandbag Burpee reps by 1 or 2.

So basically this will not be bad first 2-3 cycles but then when winded the SB Burpees will start taking MUCH longer is what I am assuming. If they are still getting 40+ after 4 rounds - they should stop at 40. If they don't get at least 30 in the first rounds - they should lower SB Burpee Reps.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand 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 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, to keep things moving you can sub hop overs instead of double unders. Of course, if you want to use this as an opportunity to practice double unders even if you only get a few each round, go for it.

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

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.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!