So 18.1 has been announced. Lots of grip. Holy grip, it's gonna go quick too I bet. I'm going to make some recommendations for those with injuries, pregnant and postpartum.
As a physical therapist, my professional recommendation is, if something hurts, don't do it.
If you're going Rx, toes to bar may not be your friend. I would recommend doing more "strict" toes to bar, to get away from the kipping, which is really your enemy. Scaling down to the hanging knee raises would be even better- less torque on your shoulder.
Scale the weight for the DB hang C&J if it's painful. Usually single arm dumbbell movements feel a little better than barbell, because you can take a more comfortable path with the dumbbell.
This is actually a pretty good workout if you have a lower extremity issue- there's not too much that will probably aggravate it. You'll probably fatigue faster in your upper body if you're not able to drive as much with the legs on the DB hang C&J and rowing, but otherwise you should be pretty good.
This workout shouldn't be too bad for back injuries either. Make sure to keep your core engaged with the DB hang C&J, and make sure to properly deadlift that weight up to begin that movement- don't just bend over and pick it up. Be careful not to overextend while rowing if that's something that bothers you- instead try to get good pushes with your legs and pull with your arms.
20 minute AMRAP- in your favor I think. Keep the intensity low and focus on staying moving.
Toes to bar: You really shouldn't do these, unless you're less than 12 weeks pregnant. If you are less than 12 weeks pregnant, I'd recommend minimizing the kip on these- more kip = more stretch and stress on the abdominals, which are already going to be getting those naturally from that baby growing! I'm going to repeat myself here- YOU REALLY SHOULDN'T DO THESE!
Hanging knee raises: Slightly better for your abdominals compared to toes to bar, but really watch for coning here. I found that just hanging from the bar caused coning for me in my second trimester.
DB hang C&J: Bellies won't get in the way here - ;) - just be mindful and watching for coning. Scale the weight as needed. Focus on breathing too, exhale throughout the movement. Holding your breath increases intra-abdominal pressure, which can increase diastasis and put additional stress on your pelvic floor. No bueno.
Rowing: Watch for coning. I experienced coning with rowing during my third trimester. The thing with coning is that you may not feel it- I never did. But you NEED to watch for it. Have a coach or friend watch your belly!
Toes to bar: This is likely not appropriate for you unless you're well into your postpartum journey. Any diastasis should be well-healed before taking on this movement, and then you should be building to this movement, i.e. you've been working on hanging knee raises or knees to chest. I would highly recommend getting checked by a postpartum coach or pelvic floor physical therapist before even thinking about these.
Hanging knee raises: This will be more appropriate for more postpartum athletes- but again the diastasis should be fully healed. Get checked and get cleared before attempting this. Watch for coning with hanging from the bar.
DB hang C&J: Scale the weight as necessary. Focus on piston breathing, exhaling throughout the movement. Keep good alignment with going overhead- ribs should be stacked over the pelvis and not flared up.
Rowing: If you're early on postpartum, you may have some coning with rowing. If you have coning, it's a no go. If no coning, keep with the piston breathing, exhaling with each pull. Don't overextend here- don't go past 1 o'clock.
***All pregnant and postpartum women should have their physician's approval to workout. If you don't, please do not workout. If you have any physician restrictions, to ignore them is placing you and your baby's health in jeopardy.
***At any sight of coning with any movement, stop. Take more breaks as needed, if it's due to fatigue. Focus on your breathing and movement strategy.
If you have specific questions regarding this post, please comment below or contact via social media or email. I'm happy to help- but remember my advice is not accompanied with a hands-on assessment, which is the best way to make recommendations. If you are interested in meeting with me, please contact me. If you're interested in finding an appropriate healthcare provider/coach, please contact me and I will do my best to help you find one.