92319

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS / ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Neck and Shoulder Reliever

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

12 min EMOM
(Every Minute on the Minute for 12 min)

10 Push Ups
6 Dumbbell Push Jerks

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

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

RX+: Hand Release Push Ups

Score: Highest round you were able to complete all the reps within the minute.
Goal: Make it to at least the 9th round.

Upper. Body. Blaster.

Pretty simple. Every minute you will complete 10 push ups and then 6 db push jerks.

For the push ups we are looking for a solid body position, belly tight. No snaking or sagging. Complete lock out at the top and chest and thighs touch the ground at the bottom. The hands should be just wider than the shoulders and down by your chest. When performing the push up the elbows should go out slightly and back.

If you are unable to do this volume of push ups with good form on the feet you have 3 options: You can do knee push ups (TOTALLY FINE). You may lower the number slightly (no lower than 7). OR you may do elevated push ups.

After you complete your 10 push ups at the top of the minute you will perform 4 jerks.

The DBs will start up on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the DBs. Think of pressing the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears. Press into the DBs and keep the belly tight. Stand completely.

When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

If at any point you are not making it the minute OR start to get super sloppy - lower the weight.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

EMOM 12 Min
(Every Minute on the Minute for 12 Min)
10 Push Ups
4 Push Jerks

RX+: Hand Release Push Ups

Score: Weight you choose for the Jerks
Goal: Heavy, but make all of the work happen in the minute and don't have to break jerks.

Upper. Body. Blaster.

Lots of squatting, jumping, and swinging the past few days. Pressing is what we need!

Pretty simple. Every minute you will complete 10 push ups and then 4 push jerks.

For the push ups we are looking for a solid body position, belly tight. No snaking or sagging. Complete lock out at the top and chest and thighs touch the ground at the bottom. The hands should be just wider than the shoulders and down by your chest. When performing the push up the elbows should go out slightly and back.

If you are unable to do this volume of push ups with good form on the feet you have 3 options: You can do knee push ups (TOTALLY FINE). You may lower the number slightly (no lower than 7). OR you may do elevated push ups.

After you complete your 10 push ups at the top of the minute you will perform 4 jerks.

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

If at any point you are unable to do 4 jerks in a row and are not making the minute OR start to get super sloppy - lower the weight.

You can also add if it's too easy!

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You can also try a floor press or bench press. (Search the BIRHFIT YouTube library to see a demos of the options!)

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

MOUNTAIN CLIMBERS - To make room for a pregnant belly and to avoid the added pressure that this movement can add to the core or pelvic floor try Elevated Mountain Climbers with Wide Knees, Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, or BIRTHFIT Functional Progression 3 (use the BF youtube library for demos)

SHIFT 092319

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)
12 Mountain Climbers
6 Push Ups

This one will be TOUGH! All upper body! Find a rep count that is challenging but works for you!

Score: Don't worry too much about your score - but so that you can put something put the total reps of push ups you did in the WHOLE workout. So if you do 6 per minute the whole time - your score is 72

Goal: Make this work for you and don't get sloppy

This is an upper body blaster today guys! The idea isn't chasing a score but finding a challenging but finishable rep scheme and push up style for you!

For the mountain climbers you will be in the top of the push up position. You will bring one knee up then bring it back down and switch the other knee up. Each time a knee comes up = 1 rep. So alternating legs you end up with 6 per side.

The goal for the mountain climbers is to keep the belly tight (no sagging) but also the butt down (no piking). You may even do these elevated if you need to!

For the push ups you may do them from the knees, from the toes, or even elevated. The most important part is to keep the belly tight no sagging or snaking. Hands should be lower than the shoulders and just outside of shoulder width. Get the chest and thighs down to touch at the bottom of each rep and lock all of the way out at the top.

Lower the number to 5 per minute or even 4 if you need to in order to finish!

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You can also try a floor press or bench press. (Search the BIRHFIT YouTube library to see a demos of the options!)

MOUNTAIN CLIMBERS - To make room for a pregnant belly and to avoid the added pressure that this movement can add to the core or pelvic floor try Elevated Mountain Climbers with Wide Knees, Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, or BIRTHFIT Functional Progression 3 (use the BF youtube library for demos)

92419

TIP DB SQUATS 9-24

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Morning Coffee
Post: Hips, Calves/Ankles

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up

Workout

800m Run
50 Dumbbell Squats
400m Run
30 Dumbbell Squats
200m Run
15 Dumbbell Squats

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

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

Score: Total Time
Goal: Under 18 min

Simple and straight forward, this workout gives us a chance to dig in and get to work!
The middle round will be the most mentally challenging but if you stay relaxed, keep breathing and just keep moving, you will crush it!

For the runs, you're working with 4-5 minutes, 2-3 minutes, and 1-2 minutes respectively. If unable to run due to space or weather purposes - try 4 then 2 then 1 minutes of doubles/singles/low step ups/Mtn Climbers/taps to a low target. You might also shorten the distance to fit within the time constraints for each round.

Choose a load on the squats that allows for sets of at least 10 reps in the first round.

For these 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. 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 dumbbells on the shoulders and elbows high. Stand fully for each rep.

PROGRAM B*

PROGRAM B

WARM UP

Running Warm Up
Squat Warm Up

Workout

800m Run
50 Back Squats
400m Run
30 Back Squats
200m Run
15 Back Squats

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#+
RX Plus Women: 65#+

Score: Total Time
Goal: Under 18 min

Simple and straight forward, this workout gives us a chance to dig in and get to work!
The middle round will be the most mentally challenging but if you stay relaxed, keep breathing and just keep moving, you will crush it!

For the runs, you're working with 4-5 minutes, 2-3 minutes, and 1-2 minutes respectively. If unable to run due to space or weather purposes - try 4 then 2 then 1 minutes of doubles/singles/low step ups/Mtn Climbers/taps to a low target. You might also shorten the distance to fit within the time constraints for each round.

Choose a load on the squats that allows for sets of at least 10 reps in the first round.

The back squat starts with the bar on your back, resting on your shoulders and upper traps. You may either set up from the squat rack or power clean and push press the bar from the floor, overhead to your back rack.

The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Squat Warm Up

Workout

60/44 Cal Bike or 1000m Row
50 Back Squats
30/22 Cal Bike or 500m Row
30 Back Squats
15/11 Cal Bike or 250m Row
15 Back Squats

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#+
RX Plus Women: 65#+

Score: Total Time
Goal: Under 20 min

Simple and straight forward, this workout gives us a chance to dig in and get to work!
The middle round will be the most mentally challenging but if you stay relaxed, keep breathing and just keep moving, you will crush it!

For the bike/row, you're working with 4-5 minutes, 2-3 minutes, and 1-2 minutes respectively. Adjust the calories/distance (ideally before you start the workout) to fit within the time constraints if you need to.

Choose a load on the squats that allows for sets of at least 10 reps in the first round.

The back squat starts with the bar on your back, resting on your shoulders and upper traps. You may either set up from the squat rack or power clean and push press the bar from the floor, overhead to your back rack.

The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

SHIFT 092419

SHIFT TIP 092419

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

6 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Mtn Climbers
20 Bodyweight Squats

No weight needed today! If you are feeling froggy - you may choose to hold a small weight at the chest for the squats.

Score: Total Time
Goal: Under 15 Min

For this workout you get to choose what you want to do for the 1 min portion. Choose ONE option and use it for all 6 rounds. Whatever you choose - make sure you move at a slightly uncomfortable but sustainable pace for an ENTIRE minute.

For the squats you will start with your feet shoulder width apart. Make sure your heels are down, belly is tight and chest is lifted. You will perform the squat by reaching your hips back and down. Work to keep the chest up and heels down. Drive the knees out as you go down.

We would love to see you get your butt lower than your knees at the bottom with your heels down, knees out, and chest up. If you tent to collapse or experience any pain in that low position you may want to squat to a target that is a bit higher.

You can also try using a bit of a counter balance like the back of a chair etc.

Whatever you choose - still focus on keeping heels down, knees out, chest up!

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

92519

TIP KB SWING 9-25

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: BUTTS & GUTS
POST: ENDURANCE
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Pigeon Stretch
Post: Cool Down Flow, Stress Relief

PROGRAM A*

PROGRAM A

WARM UP

Box Jump Warm Up
Pull Up Warm Up

WORKOUT

Every 4 Min for
5 Rounds
20 KB/DB Swings
15 Box Jumps
10 Pull Ups

RX Men: 45-55# KB/DB
RX Women: 30-40# KB/DB

RX Plus Men: Every 3 Min / 15 Pull Ups per Round
RX Plus Women: Every 3 Min / 15 Pull Ups per Round

Score: Slowest round only
Goal: Under 3 min

This means you will start the first round at 0:00, then rest until the 4:00 mark at which you start the second round, third round starts at 8:00, then 12:00, then 16:00.

So the idea here is to get at least 60 seconds of rest between each round. We want you to pick a level of intensity that you can grind for about 3 minutes, rest and repeat for 5 rounds. Choose your weight and pull up variation to allow about a minute of rest.

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 dumbbell 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 box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the pull ups you may do strict (lower the reps to something you can complete in MAX 3 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack. 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 of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

PROGRAM B

PROGRAM B

WARM UP

Box Jump Warm Up
Pull Up Warm Up
Snatch Warm Up

WORKOUT

Every 4 Min for
5 Rounds

15 Hang Power Snatch
15 Box Jumps
10 Pull Ups

RX Men: 65#
RX Women: 45#

RX Plus Men: Every 3 Min / 15 Pull Ups per Round
RX Plus Women: Every 3 Min / 15 Pull Ups per Round

Score: Slowest round only
Goal: Under 3 min

This means you will start the first round at 0:00, then rest until the 4:00 mark at which you start the second round, third round starts at 8:00, then 12:00, then 16:00.

So the idea here is to get at least 60 seconds of rest between each round. We want you to pick a level of intensity that you can grind for about 3 minutes, rest and repeat for 5 rounds. Choose your weight and pull up variation to allow about a minute of rest.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the pull ups you may do strict (lower the reps to something you can complete in MAX 3 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack. 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 of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

PROGRAM C

PROGRAM C

WARM UP

Box Jump Warm Up
Pull Up Warm Up

WORKOUT

Every 4 Min for
5 Rounds

15 Sandbag Ground to Overhead
15 Box Jumps
10 Pull Ups

RX Men: Bag you've got
RX Women: Bag you've got

RX Plus Men: Every 3 Min / 15 Pull Ups per Round
RX Plus Women: Every 3 Min / 15 Pull Ups per Round

Score: Slowest round only
Goal: Under 3 min

This means you will start the first round at 0:00, then rest until the 4:00 mark at which you start the second round, third round starts at 8:00, then 12:00, then 16:00.So the idea here is to get at least 60 seconds of rest between each round. You may reduce the reps on the Sandbag if you are working with a heavier bag and it will take more than 60-90 seconds. We want you to pick a level of intensity that you can grind for about 3 minutes, rest and repeat for 5 rounds.

For the sandbag ground to overhead, grab hold of the overhand or neutral 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 box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the pull ups you may do strict (lower the reps to something you can complete in MAX 3 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack. 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 of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

MAMA MODIFICATIONS

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!

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

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, BIRTHFIT 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.

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 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. You may need to change the movement to squats or something that keeps you legs in the same plane. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

SHIFT 092519

SHIFT TIP 092519

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

10 KB/DB Swings
8 Alternating Step Ups
6 Ring/TRX or Upright Rows

Idea weight for Men: 30-50# Single KB/DB
Idea weight for Women: 12-30# Single KB/DB

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7 Rounds +

For this workout you will perform the 10-8-6 as many times as you can (with good form) in 12 Min.

For the KB/DB Swings you will hold a single weight in both hands (either a KB or a DB). You will stand with your feet roughly shoulder width apart and the heels down. Weight is at the waist and arms are straight. You will hinge at the hips, allow a slight bend in the knees. Keep the chest lifted and pull the weight back between the legs.

Stand hard and fast. Squeeze the legs and the cheeks. This will make bell slightly weightless. From there guide it to eye level with straight arms and keeping the belly tight. Allow gravity to help bring it back down. Keeping belly tight, chest up, and heels down.

For the step ups you will use no weight (unless you want to try holding your weight at your chest). Choose a height that is challenging but you feel safe stepping up AND down. Make sure your whole foot is on the step each time and that the working knee doesn't cave in. Drive through the heel to stand up fully at the top of each rep. Alternate feet with each step. So for each set of 8 you end up doing 4 per leg.

For the ring/trx row option just remember that the more parallel your body is to the ground the more difficult these become. Choose something challenging but that you are always able to do 6 in no more than 2 sets. Make sure arms are straight at the bottom and that you pull all of the way to the chest at the top.

For the upright row option you will hold the weight at the waist in both hands. Pull the shoulders back and down. Pull the weight up your body with your elbows going high and outside (like you are zipping up your jacket.)

MAMA MODIFICATIONS

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!

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

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 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. You may need to change the movement to squats or something that keeps you legs in the same plane. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

92619

TIP BB LUNGE 9-26

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Thoracic Spine Release
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

20 Minute AMRAP
(as many rounds and reps as possible in 20 minutes)

2 Wall Walks
12 Weighted Sit Ups
18 Shoulder Racked Lunges

RX Men: 40# DBs / 20# ish Sit Ups
RX Women: 25# DBs / 13-15# ish Sit Ups

RX Plus Men: 50#+ DBs and 3 Wall Walks
RX Plus Women: 35#+ DBs and 3 Wall Walks

Score: Total Rounds plus Reps
Goal: 6+ Rounds

Modify the movements and loads in this workout to allow you to maintain a pace of 3 minute rounds. This will allow you to hit the goal and get the desired stimulus.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

If weighted sit ups aren't happening do regular sit ups without the weight.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! 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 of the way up between reps and alternate legs with each lunge. So for each set of 18 you end up doing 9 on each side.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

20 Minute AMRAP
(as many rounds and reps as possible in 20 minutes)

2 Wall Walks
12 Weighted Sit Ups
18 Front Rack Lunges

RX Men: 75# / 20# ish Sit Ups
RX Women: 55# / 13-15# ish Sit Ups

RX Plus Men: 95#+ and 3 Wall Walks
RX Plus Women: 65#+ and 3 Wall Walks

Score: Total Rounds plus Reps
Goal: 6+ Rounds

Modify the movements and loads in this workout to allow you to maintain a pace of 3 minute rounds. This will allow you to hit the goal and get the desired stimulus.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

If weighted sit ups aren't happening do regular sit ups without the weight.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! 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 of the way up between reps and alternate legs with each lunge. So for each set of 18 you end up doing 9 on each side.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

20 Minute AMRAP
(as many rounds and reps as possible in 20 minutes)

2 Wall Walks
12 Sandbag Sit Ups
18 Sandbag Lunges

RX Men: Use the bag you've got
RX Women: Use the bag you've got

RX Plus Men: 3 Wall Walks
RX Plus Women: 3 Wall Walks

Score: Total Rounds plus Reps
Goal: 6+ Rounds

Modify the movements and loads in this workout to allow you to maintain a pace of 3 minute rounds. This will allow you to hit the goal and get the desired stimulus.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Ideally, you will perform the sit up holding the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

If weighted sit ups aren't happening do regular sit ups without the weight.

For these lunges, 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! 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 of the way up between reps and alternate legs with each lunge. So for each set of 18 you end up doing 9 on each side.

MAMA MODIFICATIONS

WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

WEIGHTED/SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHOULDER RACK/ALTERNATING LUNGES - 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 hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat 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.

SHIFT 092619

SHIFT TIP 092619

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

2 Inchworm
8 Sit Up
16 Alternating Lunges

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

For this workout you will go through the cycle of 2 - 8 - 16 as many times as you can (with good form) in 12 min.

For the inchworms you will stand tall and then hinge at the hips to place the hands on the ground in front of the feet. From here walk your hands out to the top of a push up/plank position. You can either perform a push up from the toes or from the knees. Make sure you focus on keeping a tight torso position and that the elbows stay tucked in and back (not flared out). In the push up you will touch your chest to the ground then press back up. Walk the hands back to the feet and stand. That is 1 rep.

For the sit ups we would like to see you touch the ground behind you and come up and touch the toes at the top. We prefer this over a small crunch motion. If you need to use a small band or something for assistance that is ok. Make sure to show control.

If you are unable to do sit ups at this time you can sub a slam ball, dead bug, or other options for pregnant/postpartum mamas which can be found on the Members Only website.

For the lunges you may perform forward, reverse, or walking lunges. Make sure that you take a long enough step each time that the front heel stays down when the back knee touches the ground. Don't allow that front knee to cave in. Work to keep the torso upright. You will alternate feet with each step. So for each set of 16 lunges you end up doing 8 per leg.

If lunges cause issues for you - you may sub a step up or maybe even a single leg toe touch (like a single leg deadlift with no weight).

MAMA MODIFICATIONS

WEIGHTED/SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHOULDER RACK/ALTERNATING LUNGES - 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 hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat 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.

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill (Visit the BF Youtube library for demos).

92719

TIP DB POWER CLEAN 9-27

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: GYMNASTICS
POST: ENDURANCE / BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Down Dog Flow
Post: Hip Flexors/Psoas, Quads/IT

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Squat Clean Warm Up
Shoulder Warm Up

Workout

3 Rounds

10 Burpees
20 DB Thrusters
10 Burpees
20 DB Power Cleans
10 Burpees

Rest 2 Min Between Rounds

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

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

Score: Total Time
Goal: Under 24 min

Your score on this one is total time rather than the slowest round. Plus 2 minutes is a good amount of time to rest. So give it your all in every round, it's okay if the pace falls off slightly in round 3 vs round 1. Choose a load that will allow you to complete the first round in under 6 minutes!

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 thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

Dumbbell Power Cleans start with the DBs on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Barbell Clean Warm Up
Overhead Warm Up

Workout

3 Rounds

10 Burpees
20 Thrusters
10 Burpees
20 Power Cleans
10 Burpees

Rest 2 Min Between Rounds

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#+
RX Plus Women: 65#+

Score: Total Time
Goal: Under 24 min

Your score on this one is total time rather than the slowest round. Plus 2 minutes is a good amount of time to rest. So give it your all in every round, it's okay if the pace falls off slightly in round 3 vs round 1. Choose a load that will allow you to complete the first round in under 6 minutes!

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 thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

3 Rounds

10 Burpees
20 Sandbag Thrusters
10 Burpees
20 Sandbag Power Cleans
10 Burpees

Rest 2 Min Between Rounds

RX Men: Use the bag you've got.
RX Women: Use the bag you've got.

RX Plus Men: Go faster!
RX Plus Women: Go faster!

Score: Total Time
Goal: Under 24 min

Your score on this one is total time rather than the slowest round. Plus 2 minutes is a good amount of time to rest. So give it your all in every round, it's okay if the pace falls off slightly in round 3 vs round 1. Choose a load (if possible, or reduce reps if working with a heavier bag) that will allow you to complete the first round in under 6 minutes!

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 thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

For this movement, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

MAMA MODIFICATIONS

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats

HANG/POWER CLEAN - You could also try less weight or going from the hang position. 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.

SHIFT 092719

SHIFT TIP 092719

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

3 Rounds

8 Burpees
12 Goblet Squat + Press
8 Burpees
12 Hang Power Cleans

Idea weight for Men: Single 30-50# DB/KB -or- Pair of Lighter Dumbbells
Idea weight for Women: Single 12-30# KB/DB -or- Pair of Lighter Dumbbells

Score: Total Time
Goal: Under 12 Min

Finish under 10? Add a Fourth Round!

For this workout you will perform 8 + 12 + 8 + 12 Three total times.

For the goblet squat + press you will hold a single weight at the chest in both hands. Feet are shoulder width apart with heels down. Stand tall and tuck the elbows in. Lift the chest and tighten the belly.

Reach the butt back and down. Keep the chest lifted and drive the knees out. Get the butt lower than the knees at the bottom with the chest up, knees out, heels down, and no collapsing. Stand up by leading with the chest, driving through the heels, and pushing the knees out. Once you have come to a complete standing position you will move the face back and press the weight over your head. Finish with elbows locked and the weight over the middle of your body (biceps by the ears). Keep the belly tight.

If you tend to collapse at the bottom the first step would be to lower the weight or even go unweighted. If the bottom position causes you pain or aggravates injury - you may choose to squat to a higher target!

For the burpees you may do knee push up, step in and out, no push up, or even elevated burpees. Make it work for you!

For the hang power cleans you will hold either a pair of light dumbbells at the hips (one in each hand) - or a single kb/db at the waist. Feet are under the hips with the heels down. Dip by bending the knees slightly and allowing a slight hinge at the hips. Keep the belly tight. Stand up hard and fast. Shrug the shoulders - and the guide the weight up to the shoulders - keeping it as close to your body as possible. Try to avoid swinging it out and around like a bicep curl. Watch the demo video for more tips!

MAMA MODIFICATIONS

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats

HANG/POWER CLEAN - You could also try less weight or going from the hang position. 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.

92819

TIP SB PUSH UP LAT DRAG 9-28

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Warm Up Flow
Post: Cool Down Flow, Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Jump Rope Warm Up

WORKOUT

10 minute AMRAP
(as many rounds and reps as possible in 10 minutes)

20 Double Unders
1 Renegade Row
20 Double Unders
2 Renegade Rows
20 Double Unders
3 Renegade Rows
20 Double Unders
4 Renegade Rows
...
Keep adding one Renegade Row each round until the clock hits 10 minutes.

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

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

Score: Number of Renegade Rows in last COMPLETE round plus any additional Double Under + Renegade Row reps into the next round.
Example: If you completed the round of 20 double unders and 7 renegade rows then started the next round and got your 20 dubs plus 2 renegade rows, your score would be 7 + 22.

Goal: Round of 7 Renegade Rows.

The first few rounds of this are going to feel pretty chill but I will get nasty quick. Imagine the pace you might have in the 7th round and open the workout with that pace. This will allow you to keep a more sustainable pace for the full 10 minutes.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

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 1 min each time. If 20 double unders will be really broken up, you may want to lower to 10-15 reps. You may also choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Jump Rope Warm Up

WORKOUT

10 minute AMRAP
(as many rounds and reps as possible in 10 minutes)

20 Double Unders
1 Push Up
1 Bent Over Row
20 Double Unders
2 Push Ups
2 Bent Over Rows
20 Double Unders
3 Push Ups
3 Bent Over Rows
...
Keep adding one push up and one bent over row each round until the clock hits 10 minutes.

RX Men: 75#
RX Women: 55#

RX Plus Men: 95#
RX Plus Women: 65#

Score: Number of Bent Over Rows in last COMPLETE round plus any additional Double Under + Push Up + Bent Over Row reps into the next round.
Goal: Round of 7 Bent Over Rows

The first few rounds of this are going to feel pretty chill but I will get nasty quick. Imagine the pace you might have in the 7th round and open the workout with that pace. This will allow you to keep a more sustainable pace for the full 10 minutes.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the bent over row, you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will 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 1 min each time. If 20 double unders will be really broken up, you may want to lower to 10-15 reps. You may also choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Jump Rope Warm Up

WORKOUT

10 minute AMRAP
(as many rounds and reps as possible in 10 minutes)

20 Double Unders
1 Push Up + Lateral Drag
20 Double Unders
2 Push Up + Lateral Drag
20 Double Unders
3 Push Up + Lateral Drag
20 Double Unders
4 Push Up + Lateral Drag
...
Keep adding one Push Up + Drag each round until the clock hits 10 minutes.

RX Men: Use the bag you've got.
RX Women: Use the bag you've got.

RX Plus Men: Get more push up + drags!
RX Plus Women: Get more push up + drags!

Score: Number of Push Up + Drag in last COMPLETE round plus any additional Double Under + Slams reps into the next round.
Goal: Round of 7 Push Up + Drags.

The first few rounds of this are going to feel pretty chill but I will get nasty quick. Imagine the pace you might have in the 7th round and open the workout with that pace. This will allow you to keep a more sustainable pace for the full 10 minutes.

For the push up and lateral drag you will start
in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand
and drag the bag back to the right side of your
body. If you can't quite get the bag all he way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 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 you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 20 double unders will be really broken up, you may want to lower to 10-15 reps. You may also choose to go with the dumbbell hop overs or double rep singles for this workout.

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm Up
Jump Rope Warm Up

WORKOUT

In Teams of 2 Complete:

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
Renegade Rows (With Push Up)
(20 Double Unders at the top of each minute)

This is how it works.
You alternate with your partner every minute.

So when the clock starts Partner 1 does 20 Double Unders + as many Renegade Rows as possible until the clock hits 1 min.

At 1:00 Partner 2 does 20 Double Unders + as many Renegade Rows as possible until the clock hits 2 min.

Keep alternating for 12 Min or 6 Rounds EACH.

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

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

Score: Total Time
Goal: Over 100 Reps Combined

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

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 1 min each time. If 20 double unders will be really broken up, you may want to lower to 10-15 reps. You may also choose to go with the dumbbell hop overs or double rep singles for this workout.

MAMA MODIFICATIONS

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

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March.