ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
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): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS OR SI JOINT 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
Dumbbell Clean Warm Up

WORKOUT

For Time
30 Dumbbell Hang Power Cleans
30 Dumbbell Front Squats
60 Alternating Unweighted Step Ups
30 Dumbbell Front Squats
30 Dumbbell Hang Power Cleans

Just one time through!!

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

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

Step Up Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: 9-13 Min

Pay attention to the goal time window. Choose your loading and step up height accordingly.

Push the intensity on this one!

Pick a weight that you can do at least 10 reps at a time.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high.

You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

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 step ups, find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step. So, 60 reps will be 30 per side. Put your whole foot on the step, drive off of the heel and stand all of the way up so both feet are planted on the box.

If stepping up is not feeling right, try doing lunges instead!

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

For Time
30  Hang Power Cleans
30 Front Squats
60 Alternating Unweighted Step Ups
30  Front Squats
30  Hang Power Cleans

Just one time through!!

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135#+
RX+ Women: 85#+

Step Up Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: 9-13 Min

Pay attention to the goal time window. Choose your loading and step up height accordingly.

Push the intensity on this one!

Pick a weight that you can do at least 10 reps at a time.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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 step ups, find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step. So, 60 reps will be 30 per side. Put your whole foot on the step, drive off of the heel and stand all of the way up so both feet are planted on the box.

If stepping up is not feeling right, try doing lunges instead!

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

For Time
30 Sandbag Hang Power Cleans
30 Sandbag Front Squats
60 Alternating Unweighted Step Ups
30 Sandbag Front Squats
30 Sandbag Hang Power Cleans

Just one time through!!

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

RX+ Men/Women: 40 Reps of all sandbag movements.

Step Up Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: 10-14 Min

Pay attention to the goal time window. Choose your loading and step up height accordingly.

Push the intensity on this one!

Ideally you'll be able to perform at least 10 reps at a time, but if you are using a heavier bag, you may drop the reps a little to stay on pace

For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the sandbag close to the body.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high.

You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

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 step ups, find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step. So, 60 reps will be 30 per side. Put your whole foot on the step, drive off of the heel and stand all of the way up so both feet are planted on the box.

If stepping up is not feeling right, try doing lunges instead.

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

FRONT/GOBLET SQUATS OR THRUSTERS - 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.

KB SWING - If you notice any 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!

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.

STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat