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): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH, CALVES/ANKLES
POST: HAMSTRINGS, CALVES/ANKLES

* 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
Running Warm Up

WORKOUT

As Far as You Can Get in 12 Min:
5 KB Swings
25 Double Unders
10 KB Swings
25 Double Unders
15 KB Swings
25 Double Unders
20 KB Swings
25 Double Unders
....

Keep adding 5 KB/DB Swings each time

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

RX+ Men: 35 Double Unders
RX+ Women: 35 Double Unders

RX+ Option:  Heavier KB/DB

Score: TOTAL REPS. So add all of the double unders and swings together for a total number!
Goal: Finish at least the round of 25 KB/DB Swings

The idea here is to really test your muscular endurance as you get into those bigger rounds of swings. And the double unders won't necessarily give you much relief in the shoulders unless you stay super relaxed.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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 less than 40 seconds each time. If 25 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

Probably also - if you've never done 35 unbroken double unders - don't try to go Rx+.

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

As Far as You Can Get in 12 Min:
5 KB Swings
10 Cal Bike/Row (Men)
or
8 Cal Bike/Row (Women)

10 KB Swings
10 Cal Bike/Row (Men)
or
8 Cal Bike/Row (Women)

15 KB Swings
10 Cal Bike/Row (Men)
or
8 Cal Bike/Row (Women)

20 KB Swings
10 Cal Bike/Row (Men)
or
8 Cal Bike/Row (Women)
....

Keep adding 5 KB/DB Swings each time

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

RX+ Option:  Heavier KB/DB

Score: TOTAL REPS of SWINGS and Cals.
Goal: Finish at least the round of 25 KB/DB Swings

Try to choose a load on the swing that you can go without breaking them TOO much for most of the workout. As you fatigue, the calories will start taking longer. So, make sure your transition times are short and you get that thing moving as soon as you get on it!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.

For the row option, try to avoid rounding the back to far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

In Teams of 2 Complete:
10 Rounds (Each) in an EMOM fashion:

Min 1: Partner 1: 20 Double Unders + Max Reps KB Swings

Min 2: Partner 2: 20 Double Unders + Max Reps KB Swings

Rest while your partner goes

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

RX+ Option:  Heavier KB/DB

Score: TOTAL REPS SWINGS combined.
Goal: 200 Swings+ (100+ each)

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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 less than 30 seconds each time. If 20 double unders will be really broken up, you may want to lower to 15 reps. If 15 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

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!

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.