Since I’ve been working with a bad shoulder and hurt wrist on the other arm, I’ve been doing lots of substitutions/modifications. I thought I’d share the list I’ve compiled thus far and continue to update it as more exercises come up. Hopefully this helps someone else faced with this situation.
My particular situation is a labrum tear in the left shoulder and a problem with my right wrist that prevents me from extending it. So, if you’re wondering why some of the subs are different than you might have made for just one arm out of commission..that might be why…or I might not have thought of it.
Box Jump: size down box (ex: 24 to 20) to help prevent excess arm swing on affected arm if that’s an issue
Burpees: double jumping air squats or 4x double unders
Hang Power Clean 155#: 30” Box Jump
Hang Power Snatch 85#: 1-arm DB Hang Power Snatch 45#
Knees to Elbows: GHD Sit-Ups
Overhead Squat: 1-arm DB Overhead Squat
Pull-Up: Band pull-up,1-arm band pull-up or 1-arm ring row (with or without vest)
Push-Up: 1-arm DB Shoulder Press 30# - later used 40#
Ring Dip: 1-arm box push-up against 36” box
Row: 1-arm row
Toes to Bar: GHD Sit-Ups
Thrusters 115#: 1-arm DB Thruster 50#
Wall-ball 20#: 1-arm DB Thruster 30#