18.4 WOD MODS for Pregnancy and Postpartum Athletes

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For this 18.4, pregnant women are focusing on pressurizing their trunk canister and having neutral posture before loading up the bar with weight. Just because you can lift the recommended weight in a workout, doesn’t necessarily mean it’s suitable for this amount of reps at a faster pace. Remember, when moving at a faster tempo, we usually forget about our breath and stability. Aim for a lighter weight that you can move quickly but doesn’t force you to become distracted from breathing.

As far as HSPUs and HS walks are concerned, we do not recommend them for pregnant mommas as they put your trunk in a very unstable position for breathing and bracing properly. These movements are not on my “beneficial movement list” for core health. It’s a risk vs. reward situation as pregnancy is not a time to be going for gold. A smart, sustainable approach to prep for birth and motherhood is where your head should be. Let’s take it out for this 18.4 WOD and add different variations of handstands in during a regular, slower paced workout!

As you scale to push ups as a pregnant lady, look to put your hands on 2 plates for your push ups so you’re still able to go into that negative without having to rest on your stomach at the bottom. Maintain a strong core, do not arch your back. If you feel like you are, take a break to breathe, shake it out, and restart with a braced core.

Crawling should be in more of a quadruped stance versus a bear crawl with high hips. This gives you greater practice at limb coordination, breathing, and proper mechanics of an engaged, neutral trunk through movement. Think spine parallel to the ground. Take your time!

Luckily, the Scaled movements are perfect for postpartum mommas! But again, focus on breathing, bracing, and alignment before lifting the recommended 95lb and 135lb. In this workout, you’re looking to keep a pace that allows you to control your breath and brace through all the recommended movements. If that means lightening up the weight, go for it!

You’ll want to maintain a strong core through the hand-release push ups. Avoid arching the back because you’re tired. Take a break, shake it out, and start again with a neutral, braced trunk.

Crawling should be in more of a quadruped stance versus a bear crawl with high hips. This gives you greater practice at coordination, breathing, and proper mechanics of an engaged, neutral trunk through movement. Think spine parallel to the ground. Take your time!