I own a small studio that caters to pregnant and postpartum women, especially those recovering from diastasis and pelvic floor issues. Some of my clients are ready to progress to harder workouts and were discussing a CF-type class. We have lighter weights, TRX, etc, but could add some equipment. Just wondering if anyone has developed a program with the WOD and competitive nature of CF on their own.
PS – not really interested in offering a licensed class/program, but might consider it.
This is a very good question and it does raise some possible opportunities and might require looking at the structure of X-fit WoD’s. I would tend to think that there are generally moves that cover Upper body, Core, Lower body (UML as Tony Horton would say). Essentially most are done in circuit fashion with some AMRAP (As Many Reps/Rounds As Possible) in a given amount of time, Super/Giant sets, Ladder Up/Down, but it’s continual “functional” movements. What you can do is have a WoD program or randomizer and essentially modify the moves to the various equipment you may or may not have as well as those that can be done in a controlled manner with better form.
Example WoD (courtesy http://www.woddrive.com/wods.html)
AMRAP in 15 minutes
5x Kipping/Butterfly Pull-ups
15x Box jumps (20 inch)
5 reps Chin-ups (no kipping) [you can also do close grip bent over rows with 20 lb. dumbbells or 40 lb. barbell]
10 reps military pushups (elbows in tight and can be done from knees)
15 reps box jumps (12 or 18 inch box) [you can also use the same weights as above, but with deep-pocket (A2G) squats]