Scaling options for all movements
This is a comprehensive list of options for you to scale the Fire Fit movements appropriately. While this list covers the majority of the movements, please keep in mind that there still maybe some movements that are not scalable. In those situations an alternative option is available. Contact a trainer with any questions.
Push ups-
One knee down or both knees down on the floor performing the same push up movement. Also can do dumbbell presses lying on a bench. Choose your weight. Also you can reduce your body angle by pushing up off of a box and leaving your feet on the floor (incline push ups). It is better to lower the numbers and do full range of motion than to reduce the range of motion to get the full number.
Pull ups-
Jumping, banded, ring rows ( as horizontal as possible with feet resting on a box or on the floor) You can also do negative pull ups by jumping and bringing your chin to the bar, then SLOWLY lowering yourself down to full extension
Back Squat-
Box squat ( for reduced range of motion), air squat, air squat to a med ball, front squat, goblet squat
Power Clean-
Elevate the starting position. (Not from the floor) You can do a muscle clean, med ball clean, single arm dumbbell clean. Or just do clean pulls ( high or low practicing the pulling part of the movement)
Squat Clean-
Regular power clean or muscle clean. Then a front squat. Use lighter weight such as a 20# med ball or empty barbell.
Double Unders-
Hop back and forth over a bar, single unders, or low height box jumps/ step ups.
Toes to Bar-
Sit ups, V-ups, hanging knee raises, knees to elbows, or AbMat sit-ups.
Knees to elbows-
Sit ups, V-ups, hanging knee raises, or AbMat sit-ups.
Air Squat-
Squat to chair or med ball
Rowing-
Sumo deadlift high pull with light weight. Use empty barbell and pull the bar up and down in front of your body keeping it close.
Sit-ups
Sit ups, V-ups, hanging knee raises, or AbMat sit-ups
Knees to elbows- Air Squat-
Shin to chin. 1 rep is 10 meters of rowing. Or you can do running or biking instead
Running-
Rowing, biking, burpees, single unders, all have a similar metabolic effect
Box jumps-
Lower the height of the box, perform step ups instead of jumping
Wall Balls-
Lightweight thrusters with a barbell or dumbbells
Deadlifts-
Suitcase or Farmers side deadlift. Using dumbbells, sandbags, or kettlebells. Don’t round your back!
Burpees-
Instead of going all of the way down to the floor, use a wall or a box to push up from.
AbMat Sit-ups-
Leg raises, flutter kicks, v-ups
Back Extensions-
Weighted good mornings
Shoulder Press (or anything overhead)-
Front dumbbell raises and lateral dumbbell raises.