Reps vary between program versions! Read carefully!

PROGRAM A

WARM UP

WORKOUT

2 Rounds

800 Meter Run
12 Dumbbell Facing Burpee
40 Dumbbell Deadlift
12 Dumbbell Facing Burpee

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge
Men/Women: Finish with a Third 800 Meter Run - only if you finish at or under 15:00!

Score: Total Time

Goal: 15-21 Minutes

Coaches Notes

We're looking for each round today to take 7:30-10:30. If you finish the first round at or past the 10-minute mark, we strongly recommend customizing one or more movements in the second round so that you can still finish in the goal.

Both 800m runs should take 3:30-5:00. If you know it'll take you longer than 5 minutes, reduce the distance to something you can accomplish in that time! (Run out 2:30 and then back). Don't go super hard on the first three sets of burpees. Just find a nice, steady pace that allows you to move consistently without taking long breaks. Then on that last set of 12 - push the pace to finish the workout strong. Choose a deadlift weight that allows you to do 12-20 reps at a time. You should be getting those 40 reps done in less than 3 minutes.

If you finish under 15:00, go ahead and run another 800m - ha ha!

-

If you can't run for space or weather reasons, do this:

4 Rounds

1 Minute of Continuous Movement*
12 Dumbbell Facing Burpee
1 Minute of Continuous Movement
20 Dumbbell Deadlift

*Double Unders, Hop Overs, Mountail Climbers, Single Unders, or Toe Taps

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

2 Rounds

800 Meter Run
12 Barbell Facing Burpee
24 Barbell Deadlift
12 Barbell Facing Burpee

Suggestions
Men: 155-245#
Women: 105-165#

Extra Challenge
Men/Women: Finish with a Third 800 Meter Run - only if you finish at or under 15:00!

Score 1: Weight Used
Score 2: Total Time

Goal 1: Challenge yourself but still move well and finish in the goal
Goal 2: 15-21 Minutes

Coaches Notes

We're looking for each round today to take 7:30-10:30. If you finish the first round at or past the 10-minute mark, we strongly recommend customizing one or more movements in the second round so that you can still finish in the goal.

Both 800m runs should take 3:30-5:00. If you know it'll take you longer than 5 minutes, reduce the distance to something you can accomplish in that time! (Run out 2:30 and then back). Don't go super hard on the first three sets of burpees. Just find a nice, steady pace that allows you to move consistently without taking long breaks. Then on that last set of 12 - push the pace to finish the workout strong. Choose a deadlift weight that allows you to do 6-12 reps at a time. You should be getting those 24 reps done in less than 3 minutes.

If you finish under 15:00, go ahead and run another 800m - ha ha!

-

If you can't run for space or weather reasons, do this:

4 Rounds

1 Minute of Continuous Movement*
12 Barbell Facing Burpee
1 Minute of Continuous Movement
12 Barbell Deadlift

*Double Unders, Hop Overs, Mountail Climbers, Single Unders, or Toe Taps

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

WARM UP

WORKOUT

2 Rounds

60 Cal (M) / 44 Cal (W) Assault Bike
-OR- 1000 Meter Row

12 Barbell Facing Burpee
24 Barbell Deadlift
12 Barbell Facing Burpee

*Could also do this one with 40 Dumbbell Deadlifts as seen in Program A!

Suggestions
Men: 155-245#
Women: 105-165#

Extra Challenge
Men/Women: Finish with a Third Bike/Row - only if you finish at or under 15:00!

Score 1: Weight Used
Score 2: Total Time

Goal 1: Challenge yourself but still move well and finish in the goal
Goal 2: 15-21 Minutes

Coaches Notes

We're looking for each round today to take 7:30-10:30. If you finish the first round at or past the 10-minute mark, we strongly recommend customizing one or more movements in the second round so that you can still finish in the goal.

Both bike/row should take 3:30-5:00. If you know it'll take you longer than 5 minutes, reduce the calories/distance to something you can accomplish in that time! Don't go super hard on the first three sets of burpees. Just find a nice, steady pace that allows you to move consistently without taking long breaks. Then on that last set of 12 - push the pace to finish the workout strong. Choose a deadlift weight that allows you to do 6-12 reps at a time. You should be getting those 24 reps done in less than 3 minutes.

If you finish under 15:00, go ahead and do another bike/row - ha ha!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

TEAM VERSION

WARM UP

WORKOUT

In Teams of Two

2 Rounds

Partner 1: 800 Meter Run

Partner 2: 24 Barbell Deadlift
+ Max Reps Barbell Facing Burpee

When Partner 1 returns from Run, SWITCH:

Partner 1: 24 Barbell Deadlift
+ Max Reps Barbell Facing Burpee

Partner 2: 800 Meter Run

That's one round. Repeat one more time!

*Could also do this one with 40 Dumbbell Deadlifts as seen in Program A or with the Bike/Row seen in Program C!

Suggestions
Men: 155-245#
Women: 105-165#

Score 1: Total Time
Score 2: Total Burpee Reps

Goal 1: 15-21 Minutes
Goal 2: 60-90

Coaches Notes

The way this one works is your partner will run 800 meters while you complete 24 deadlifts. As soon as you're done with 24 deadlifts, you'll do as many barbell facing burpees as you can until your partner returns from their run. Then you guys will switch. Once you've both run 800 meters, that's one round. Do it again.

The time it takes you and your partner to get this workout done is almost totally dependent on how long your 800m runs take. If you keep them at 3:30-5:00, you'll finish within the goal time.

The burpee rep range is really wide because how many you get will depend on how long the deadlifts take you AND how quickly your partner gets their run done. Aim to get your deadlifts done in 2-3 minutes that way you have a solid 1:00-2:00 to chip away at some burpees. If you each get 15-22 per turn, you'll hit the goal reps.

Run/Jog

f you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

L-Sit

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or knees bent. Some other options for customizing are Farmer Carry/March, Functional Progression 1, or Heel Taps. Please visit the Mama Modifications Movement Library for more options and demonstrations.