Pregnancy and Mom OPEN 18.5 Recommendations
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest to bar pull-ups/jumping chin-over-bar pull-ups
6 thrusters
6 chest to bar pull-ups/jumping chin-over-bar pull-ups
9 thrusters
9 chest to bar pull-ups/jumping chin-over-bar pull-ups
12 thrusters
12 chest to bar pull-ups/jumping chin-over-bar pull-ups
15 thrusters
15 chest to bar pull-ups/jumping chin-over-bar pull-ups
18 thrusters
18 chest to bar pull-ups/jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Women use 65/45 lb.
For a printable version, click here!
The most important thing that women and coaches need to focus on is a stable trunk that doesn’t over extend. Ensure neutral spine is being held, braced, and momma is breathing through the movements.
Thrusters are very approachable for both pregnant women and moms at a weight that fits where they are in the motherhood journey. Watch when the weight goes overhead that there is no anterior pelvic tilt or leaning back to compensate for the lack of mobility. Make sure she works on mobility before starting the workout if you know she has problems.
Jumping chin-over-bar pull-ups are a great alternative to strict though highly unstable for a new mom who’s rebuilding her core canister. I would modify down to strict ring rows so she can practice bracing, breathing, and moving with her own body weight against gravity.
For the pregnant client or moms who are 5+ months postpartum, jumping pull-ups might be fine but please test and watch for doming at the linea alba or middle of her abdominals. This is a sign that it is too much internal pressure and you need to modify down to strict ring rows. If no doming, encourage her to brace and breathe through the movements as usual and take breaks as often as she needs!
Great luck in this last round of the OPEN! I hope everyone had fun and learned more about themselves during this time of competition and focus. If you have any questions or ideas, please feel free to reach out! I’d love to e-meet you and support you in any way I can!