If she wasn’t a role model already (she was), Kara Saunders certainly is now. With motherhood right around the corner, her fitness journey as of late has consisted of staying healthy, executing workouts safely, and having fun. The Open is no exception. While having a podium finish is clearly off the table for this year’s Games, she no less has continued to power through the workouts each week to the best of her ability – and in doing so, has inspired us more than ever before.

On the menu right now is 19.4. Here’s what Saunders had to say before she did the workout, and how she felt afterward.

Let’s recap some of the main takeaways.

How to Do Open Workout 19.4 Scaled

Before You Start…

After doing 19.4, Saunders realized she should’ve warmed up more. Because the first part of the workout is so fast, you want to work up a sweat and get your heart rate up before you start, rest for five minutes, and then get after it.

For the Snatches

Saunders suggests that if possible, you do all 10 snatches unbroken. If that’s out of the question, aim for small but quick sets. Fast barbell cycling is crucial here.

For the Burpees

There’s not a lot to them technique-wise, but burpees take up a lot of time. Saunders tells us to stay efficient by remaining close to the bar, transitioning quickly in and out of the movement, and getting through the reps with speed.

If you’re not able to hit the deck for the burpees — like if you’re pregnant — simply jump your feet out so you’re in the top of a push-up, and jump them back in.

For the Bar Muscle-Ups

The scaled version is pull-ups, which, as Saunders notes, are still hard. She went for ring rows instead, which are still a good workout. She actually did 20 reps instead of 10 but encourages us to be realistic with our own personal fitness levels.

Regardless, Saunders advises athletes to try to push through the ring rows unbroken. If you’re doing pull-ups, however, break them up early.

Final Thoughts

Saunders mentions that the three-minute rest in between the two parts is more than enough time to recover. The burpees might be painful, but try to get through the first part as fast as you can, because then you get a nice break.

Good luck! Be sure to let us know how it goes.