Trimester 1 – Week 1 – Day 1

WOD at Home Mom Week 1 – Day 1



1:00 Neck Rolls

0:20 Big Arm Circles Forward

0:20 Big Arm Circles Backwards

3 X 0:20 Hollow Body Hold

400m Jog

10 Air Squats

10 Downward Dog Push-ups

  • Fitness Level Substitution: Downward Dog Knee Push-ups

Skills / Strength

Deadlift (Just the Bar)

Deadlift (40% of your Deadlift Max)

Deadlift (50% of your Deadlift Max)

Deadlift (60% of your Deadlift Max)

Deadlift (80% of your Deadlift Max)

If you do not know your Deadlift max (1 RM), then do what feels comfortable today.

We do not advocate maxing out during pregnancy.  Work up to a weight you are comfortable with, but do not strain or hold your breath during the movement.  During your first trimester you will most likely be able to lift close to your max.  Listen to your body and please do not push yourself to the limit


12:00 AMRAP (As Many Reps As Possible in 12 minutes)

10 Power Snatches (Women: 65lb / PG: 55 lb / Beginner: 35lb)

20 Burpees (Beginner: 10 burpees)

10 Back Squats  (Women: 65lb / PG: 45lb / Beginner: 35lb)

*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push Press it overhead and down on your back.

20 AbMat Sit-ups (Beginner: 10 Sit-ups)

  • Equipment Substitution: AbMat Sit-ups using a rolled-up towel
  • Fitness Level Substitution: If you are concerned about laying on your back or for when sit-ups become uncomfortable: Hollow Rock Holds, Plank, Medicine ball slams, Bird Dog (on all fours) cross opposite knee to elbow.


Set the clock for 12 minutes and perform as much of the above as possible.  AMRAP = As Many Reps/Rounds As Possible.  10 Power Snatches, then 20 burpees, then 10 Back Squats, then 20 AbMat Sit-ups and immediately start the next round.  Post your total rounds completed plus your last rep competed to comments.


10 Air Squats

10 Downward Dog Push-ups

  • Fitness Level Substitution: Downward Dog Knee Push-ups


There was an issue loading your exit LeadBox™. Please check plugin settings.