ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, 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
Jump Rope Warm Up

WORKOUT

10 Min AMRAP
(As Many Rounds / Reps as Possible in 10 Min)

10 Dumbbell Bent Over Rows
20 Double Unders / Dumbbell Hop Overs

RX Men: 40# DBs / 75-95# Bar
RX Women: 25# DBs / 55-65# Bar

RX+ Men: 50# DBs / 115# Bar
RX+ Women: 35# DBs / 75# Bar

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 10-14 Rounds

Choose a weight that you will have to break up at some point. Make sure you keep the bent over rows strict and avoid using your hips. If you are able to do 10 reps unbroken by the end, you went too light!

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST 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 each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM B

WARM UP
Jump Rope Warm Up

WORKOUT

100 Supine Rows

Every Min on the Min:

15 Double Unders

**Set up your supine rows so that you will NOT be able to do more than 10 in a row or so EVEN when you are fresh.

RX+ Men/Women: 20 Double Unders
RX+ Option: Weight Vest

Score: Total Time

Goal: 10-15 Min

If you bust out an unbroken set of 15-20 in the beginning - you're doing it wrong. At some point you should be doing sets as small as 2-3. Pull your chest all the way to the bar so you make contact every time!

No double unders in the first minute.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Put your feet up on a bench or box if you can.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

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 :20 or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM C

WARM UP
Jump Rope Warm Up

WORKOUT

100 Sandbag Bent Over Slams

Every Min on the Min:

15 Double Unders/Sandbag Hop Overs

Score: Total Time

Goal: 10-15 Min

You should be just as explosive and deliver just as much power on the 100th slam as the 15th slam. So take the time to set up and really be aggressive with every rep rather than just get through 100 as fast as possible.

No double unders in the first minute.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

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 :20 or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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.