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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, SHOULDER FLOW

* 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
Squat Warm Up
Pull Up Warm Up

WORKOUT

8 Rounds

8 Single Arm Overhead Alternating Lunge Right
8 Single Arm Overhead Alternating Lunge Left
8 Pull Ups

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

RX+ Men: 50# DB + take reps up to 10 each time
RX+ Women: 35# DB + take reps up to 10 each time

Score: Total Time

Goal: 12-18 Min

Set yourself up for 1:30-2:30 per round on this one. Choose a load you can do all 8 lunges unbroken each time. Choose a variation on the pull up you can complete in 2 sets or less all or most of the way. These should definitely be under a minute.

For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. So with the right arm overhead it's 4 lunges per leg, then 4 per leg with the left arm overhead. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with two or just one dumbbell at the shoulder(s).

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

You can also switch to step ups if you need to.

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
Squat Warm Up
Pull Up Warm Up

WORKOUT

8 Rounds

12 Alternating Overhead Lunges
8 Pull Ups

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ + take reps up to 16 and 10 each time
RX+ Women: 65#+ + take reps up to 16 and 10 each time

Score: Total Time

Goal: 12-18 Min

Set yourself up for 1:30-2:30 per round on this one. Choose a load you can do all 12 lunges unbroken for at least the first four rounds (if you wanted to). Choose a variation on the pull up you can complete in 2 sets or less all or most of the way. These should definitely be under a minute.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Modify by going to front rack lunges, overhead lunges with a plate or even unweighted lunges. You can also sub with back rack step ups.

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
Squat Warm Up
Pull Up Warm Up

WORKOUT

8 Rounds

8 Single Arm Overhead Alternating Lunge Right
8 Single Arm Overhead Alternating Lunge Left
2-4 Bar or Ring Muscle Ups

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

RX+ Men: 50# DB + take lunge reps up to 10 each time
RX+ Women: 35# DB + take lunge reps up to 10 each time

Score: Total Time

Goal: 12 - 18 Min

Set yourself up for 1:30-2:30 per round on this one. Choose a load you can do all 8 lunges unbroken each time. Choose a variation and rep target on the muscle ups you can complete in 2 sets or less all or most of the way. Even fast singles should get you in the goal time for the workout. You should be able to complete the muscle ups in under a minute each time.

For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. So with the right arm overhead it's 4 lunges per leg, then 4 per leg with the left arm overhead. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with two or just one dumbbell at the shoulder(s).

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

You can also switch to step ups if you need to.

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

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.

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.