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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds)

30 Wall Balls
30 Kettlebell Overhead Swings

Suggestions
Men: 50-55# DB/KB / 18-22# Ball
Women: 30-35# DB/KB / 13-15# Ball

Extra Challenge
Men/Women: Every 3 Minutes for 15 Minutes

Score: Total Reps

Goal: Complete all 300 reps within the allotted time windows and will good form!

Coaches Notes

Make sure you are getting enough time to recover enough to get the work done in the next round on this one. Round one will likely go faster than round 5.

If round 1 takes longer than 1:45, customize by reducing the wall ball height, reducing the load on the swings or even switching to eye level swings.

You could approach this workout a couple of ways. You could try to go unbroken on the wall balls, then rest enough to go unbroken on the kettlebell swings. Or you can break it all up into smaller sets from the beginning. If you go that route make sure that you can get at least 10 reps at a time for both movements.

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

MAMA MODIFICATIONS

Thruster/Wallball

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB Swing

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

50 Double Unders / Hop Overs
50 Kettlebell Swings
40 Double Unders / Hop Overs
40 Kettlebell Swings
30 Double Unders / Hop Overs
30 Kettlebell Swings
20 Double Unders / Hop Overs
20 Kettlebell Swings
10 Double Unders / Hop Overs
10 Kettlebell Swings

Suggestions
Men: 40-55# KB/DB
Women: 25-44# KB/DB

Extra Challenge
Men/ Women: Increase double unders/hop overs to 100/80/60/40/20

Score: Total Time

Goal: 8:00-12:00

Coaches Notes

Ouch. You'll definitely want to warm up thoroughly for this one.

The double unders/hop overs should not be really broken up. If you feel like you are really smooth with either of these movements, consider the extra challenge today.

For the swings, choose a load or swing variation that you can complete at least 15-20 reps at a time in the sets of 50, 40, and 30. Especially if you are doing the double under version, break before you start to feel it in the shoulders or they will light up quick!

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

MAMA MODIFICATIONS

Double/Single Unders

If 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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.

KB Swing

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Minute AMRAP

6 Box Jump Over
8 Dumbbell Push Press
-or- Push Jerk

Suggestions
Men: 40# DBs / 22-24" Box
Women: 25# DBs / 18-20" Box

Extra Challenge
Men: 50# DBs / 30" Box
Women: 35# DBs / 24" Box

Score: Total Completed Rounds + Any Additional Reps

Goal: 10-13 Rounds

Coaches Notes

This one is going to go pretty quick but we don't want the shoulder fatigue to kick in until at least round 4 or 5. There is no need to sprint out of the gate, you'll just hit the wall sooner as far as your shoulder stamina is concerned. Focus on a smooth, measured pace.

6 box jump overs is not a huge number, just enough to keep the heart rate up and give you a small break between shoulder to overhead movements. Choose a jumping height that allows you to cycle smoothly through 6 reps in about 30 seconds or so.

For the push presses or push jerks, choose a weight that you can complete the reps in 1-2 sets each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Minute AMRAP

6 Box Jump Over
8 Barbell Push Press
-or- Push Jerk

Suggestions
Men: 75-95# / 22-24" Box
Women: 55-65# / 18-20" Box

Extra Challenge
Men: 115#+ / 30" Box
Women: 75#+ / 24" Box

Score: Total Completed Rounds + Any Additional Reps

Goal: 10-13 Rounds

Coaches Notes

This one is going to go pretty quick but we don't want the shoulder fatigue to kick in until at least round 4 or 5. There is no need to sprint out of the gate, you'll just hit the wall sooner as far as your shoulder stamina is concerned. Focus on a smooth, measured pace.

6 box jump overs is not a huge number, just enough to keep the heart rate up and give you a small break between shoulder to overhead movements. Choose a jumping height that allows you to cycle smoothly through 6 reps in about 30 seconds or so.

For the push presses or push jerks, choose a weight that you can complete the reps in 1-2 sets each time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Minute AMRAP

6 Box Jump Over
8 Sandbag Push Press
-or- Push Jerk

Suggestions
Men: 50-70# / 22-24" Box
Women: 25-45# / 18-20" Box

Extra Challenge
Men: 30" Box
Women: 24" Box

Score: Total Completed Rounds + Any Additional Reps

Goal: 10-13 Rounds

Coaches Notes

This one is going to go pretty quick but we don't want the shoulder fatigue to kick in until at least round 4 or 5. There is no need to sprint out of the gate, you'll just hit the wall sooner as far as your shoulder stamina is concerned. Focus on a smooth, measured pace.

6 box jump overs is not a huge number, just enough to keep the heart rate up and give you a small break between shoulder to overhead movements. Choose a jumping height that allows you to cycle smoothly through 6 reps in about 30 seconds or so.

For the push presses or push jerks, shoot for 1-2 sets the whole way.

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

MAMA MODIFICATIONS

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Jump/Skip/Hop Overs

If 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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

1 Dumbbell Power Clean
4 Lateral Burpee over DB
2 Dumbbell Power Clean
4 Lateral Burpee over DB
3 Dumbbell Power Clean
4 Lateral Burpee over DB
...
Go as far as you can in 10 minutes, adding one rep of the power clean each round.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total Completed Rounds Plus Any Additional Reps

Goal: Round of 8-11

Coaches Notes

10 minutes to get as far as you can! Don't sprint out of the gate on this one. If you do, you'll regret by the 3:00 mark. Try to start at the speed you'll have around the 7th or 8th round.

Breathe on the burpees. Think smooth, continuous movement.

Choose a load on the power cleans that you can go unbroken through at least the round of 7 power cleans if not the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

1 Barbell Power Clean
4 Lateral Burpee over Bar
2 Barbell Power Clean
4 Lateral Burpee over Bar
3 Barbell Power Clean
4 Lateral Burpee over Bar
...
Go as far as you can in 10 minutes, adding one rep of the power clean each round.

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge
Men: 135#+
Women: 95#+

Score: Total Completed Rounds Plus Any Additional Reps

Goal: Round of 8-11

Coaches Notes

10 minutes to get as far as you can! Don't sprint out of the gate on this one. If you do, you'll regret by the 3:00 mark. Try to start at the speed you'll have around the 7th or 8th round.

Breathe on the burpees. Think smooth, continuous movement.

Choose a load on the power cleans that you can go unbroken through at least the round of 7 power cleans if not the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

1 Sandbag Power Clean
4 Lateral Burpee over Sandbag
2 Sandbag Power Clean
4 Lateral Burpee over Sandbag
3 Sandbag Power Clean
4 Lateral Burpee over Sandbag
...
Go as far as you can in 10 minutes, adding one rep of the power clean each round.

Suggestions
Men: 50-70#
Women: 25-45#

Score: Total Completed Rounds Plus Any Additional Reps

Goal: Round of 8-11

Coaches Notes

10 minutes to get as far as you can! Don't sprint out of the gate on this one. If you do, you'll regret by the 3:00 mark. Try to start at the speed you'll have around the 7th or 8th round.

Breathe on the burpees. Think smooth, continuous movement.

Choose a load on the power cleans that you can go unbroken through at least the round of 7 power cleans if not the whole way.

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

MAMA MODIFICATIONS

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 4 minutes for 20 Minutes
(5 Rounds Total)

16 (8L/8R) Staggered Stance Deadlifts
12 Plank Pull Across
8 1/4 Get Ups Right
8 1/4 Get Ups Left

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

Extra Challenge
Men/Women: Single Leg RDLs in place of deadlifts (8 per leg)

Score: Completion

Goal: Complete all the work in each 4 minute window with a focus on HIGH quality movement!

Coaches Notes

You should not have to rush through the movements in order to get the work done in each 4 minute window.

Focus on keeping a flat back on the deadlifts. Especially in the first few inches from the floor, it can be easy to round out the back. Instead, fight to keep the chest up and bend the front knee more.

Lead with the chest on the 1/4 get ups. Think about pushing the weight up to the ceiling first, then shifting onto the forearm.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 4 minutes for 20 Minutes
(5 Rounds Total)

6 Deadlifts
12 Plank Pull Across
8 1/4 Get Ups Right
8 1/4 Get Ups Left

Suggestions
Men: 185-225# / 40-50# DBs
Women: 125-155# / 40-50# DBs

Extra Challenge
Men: 245#+
Women: 175#+

Score: Weight Used for Deadlifts

Goal: Challenge yourself and move well!

Coaches Notes

You should not have to rush through the movements in order to get the work done in each 4 minute window.

You have the opportunity to challenge yourself with the weight on the deadlifts today. Choose something that will be difficult in the later rounds but that you can go unbroken for 6 reps each time.

Lead with the chest on the 1/4 get ups. Think about pushing the weight up to the ceiling first, then shifting onto the forearm.

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

MAMA MODIFICATIONS

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.

Plank Hold

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 always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Diagnostic #6 Level 1

3 Rounds - Each for Time

40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds

Level 1 Requirements:
Men: 65# Bar / 18-20# Ball
Women: 45# Bar* / 13-15# Ball

*If you are using an empty 45# barbell for snatches, there is no need to touch the ground. Bringing the bar to just below the knee is fine.

Dumbbell Option (You must do 30 Alternating DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB

Level 1 Customizations Allowed:
WALL BALL: Lower Target, Single Dumbbell Thruster

Score: Round 1 Time
Score: Round 2 Time
Score: Round 3 Time

Score to Pass Level 1:
All 3 rounds must be under 4 minutes. (That's EACH - not combined).

Coaches Notes

This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 4 minutes to pass this level. 40 wall balls - broken into 2-4 sets should take somewhere between 90 seconds to maybe 2:30. This gives you another 90 seconds - 2 minutes or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.

If you don't have a medicine ball, you can do single dumbbell thrusters with this level. And if you don't have a barbell you may choose to do alternating dumbbell power snatches - but if you do this you need to increase the reps to 30 reps (15 per side) per round.

If you are using and empty barbell to do the 45# power snatches - you do NOT need to bring it all of the way to the floor. Just make sure you bring it below the knee on each rep. Make sure on the snatches - regardless of weight or equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.

And of course - don't forget that 2 minute rest!!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Diagnostic #6 Level 2

3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds

Level 2 Requirements:
Men: 75# Bar / 18-20# Ball
Women: 55# Bar / 13-15# Ball

Dumbbell Option (You must do 30 Alternating DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB

Level 2 Customizations Allowed:
WALL BALL: Lower Target (No less than 8 feet!), Single Dumbbell Thruster (Men: 40# / Women: 25#)

Score: Round 1 Time
Score: Round 2 Time
Score: Round 3 Time

Score to Pass Level 2:
All 3 rounds must be under 3 minutes. (That's EACH - not combined).

Coaches Notes

This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 3 minutes to pass this level. 40 wall balls - broken into 2-3 sets should take somewhere between 90 seconds to maybe 2:00. This gives you another 1:00-1:30 or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.

To pass this level your wall ball target needs to be at least 8'. Make sure the middle of the ball or more is higher than the mark!

If you don't have a medicine ball, you can do single dumbbell thrusters with this level. And if you don't have a barbell you may choose to do alternating dumbbell power snatches - but if you do this you need to increase the reps to 30 reps (15 per side) per round.

Make sure on the snatches - regardless of equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.

And of course - don't forget that 2 minute rest!!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Diagnostic #6 Level 3

3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds

Level 3 Requirements:
Men: 95# Bar / 18-20# Ball to 9 ft+ Target
Women: 65# Bar / 13-15# Ball to 9 ft+ Target

Dumbbell Option (You must do 20 DOUBLE DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB

No Customizations Allowed for Level 3
Wall Ball target must be 9 feet or higher!

Score: Round 1 Time
Score: Round 2 Time
Score: Round 3 Time

Score to Pass Level 3:
All 3 rounds must be under 3 minutes. (That's EACH - not combined).

Coaches Notes

This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 3 minutes to pass this level. 40 wall balls - broken into 1-3 sets should take somewhere between 90 seconds to maybe 2:00. This gives you another 1:00-1:30 or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.

To pass this level your wall ball target needs to be at least 9'. Make sure the middle of the ball or more is higher than the mark!

There are no customizations allowed for the wall balls for this level.

If you don't have a barbell you may choose to do DOUBLE dumbbell power snatches - 20 reps total for these.

Make sure on the snatches - regardless of equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.

And of course - don't forget that 2 minute rest!!



Diagnostic #6 Level 4

3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds

Level 4 Requirements:
Men: 115# Bar / 18-20# Ball to 10 ft+ Target
Women: 75# Bar / 13-15# Ball to 9 ft+ Target

Dumbbell Option (You must do 30 DOUBLE DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB

No Customizations Allowed for Level 4

Score: Round 1 Time
Score: Round 2 Time
Score: Round 3 Time

Score to Pass Level 4:
All 3 rounds must be under 3 minutes. (That's EACH - not combined).

Coaches Notes

This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 3 minutes to pass this level. 40 wall balls - broken into 1-2 sets should take somewhere between 1:15 seconds to maybe 1:45. This gives you another 1:15-1:45 or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.

To pass this level your wall ball target needs to be at least 9' for women, and 10' for men. Make sure the middle of the ball or more is higher than the mark!

There are no customizations allowed for the wall balls for this level.

If you don't have a barbell you may choose to do DOUBLE dumbbell power snatches - but make sure to increase the reps to 30 total per round if you choose this option.

Make sure on the snatches - regardless of equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.

And of course - don't forget that 2 minute rest!!

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

MAMA MODIFICATIONS

Thruster/Wallball

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1 - 1 Round

24 Dumbbell Hang Squat Clean
24 Lateral Burpee Over Dumbbell

Rest 1 Minute after Part 1

Part 2 - 3 Rounds

8 Dumbbell Hang Squat Clean
8 Lateral Burpee Over Dumbbell

Rest 1 Minute after Part 2

Part 3 - 6 Rounds

4 Dumbbell Hang Squat Clean
4 Lateral Burpee Over Dumbbell

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score:
Part 1 Time
Part 2 Time
Part 3 Time

Goal: 2:30-4:30

Coaches Notes

Each part is scored separately and each score should be relatively close. You may be able to move faster in part 3 with the smaller number of reps per round but the transitions do eat up a fair amount of time.

Keep in mind that the hang squat cleans will probably go faster than the burpees. Choose a weight on the cleans that you can complete at least 8-10 reps at a time. I know it will be tempting to swing those dumbbells up to the shoulders but try to focus on using the hips to allow the weight to float up to the shoulder rather than doing a big swing curl.

Breathe on the burpees. Find a good rhythm and style and stick to it. See if you can be consistent with where you plant your hands, where your feet land, when you are exhaling vs inhaling etc. This will help you be more efficient and the burpees will be much less tiresome.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Part 1 - 1 Round

24 Barbell Hang Squat Clean
24 Lateral Burpee Over Barbell

Rest 1 Minute after Part 1

Part 2 - 3 Rounds

8 Barbell Hang Squat Clean
8 Lateral Burpee Over Barbell

Rest 1 Minute after Part 2

Part 3 - 6 Rounds

4 Barbell Hang Squat Clean
4 Lateral Burpee Over Barbell

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-85#

Score
Part 1 Time
Part 2 Time
Part 3 Time

Goal: 2:30-4:30

Coaches Notes

Each part is scored separately and each score should be relatively close. You may be able to move faster in part 3 with the smaller number of reps per round but the transitions do eat up a fair amount of time.

Keep in mind that the hang squat cleans will probably go faster than the burpees. Choose a weight on the cleans that you can complete at least 8-10 reps at a time.

Breathe on the burpees. Find a good rhythm and style and stick to it. See if you can be consistent with where you plant your hands, where your feet land, when you are exhaling vs inhaling etc. This will help you be more efficient and the burpees will be much less tiresome.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1 - 1 Round

24 Sandbag Hang Squat Clean
24 Lateral Burpee Over Sandbag

Rest 1 Minute after Part 1

Part 2 - 3 Rounds

8 Sandbag Hang Squat Clean
8 Lateral Burpee Over Sandbag

Rest 1 Minute after Part 2

Part 3 - 6 Rounds

4 Sandbag Hang Squat Clean
4 Lateral Burpee Over Sandbag

Suggestions
Men: 50-70#
Women: 25-45#

Score:
Part 1 Time
Part 2 Time
Part 3 Time

Goal: 2:30-4:30

Coaches Notes

Each part is scored separately and each score should be relatively close. You may be able to move faster in part 3 with the smaller number of reps per round but the transitions do eat up a fair amount of time.

Keep in mind that the hang squat cleans will probably go faster than the burpees. Ideally, you can knock out 8-10 reps at a time in the first part but you may need to adjust if working with a heavier bag.

Breathe on the burpees. Find a good rhythm and style and stick to it. See if you can be consistent with where you plant your hands, where your feet land, when you are exhaling vs inhaling etc. This will help you be more efficient and the burpees will be much less tiresome.

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

MAMA MODIFICATIONS

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.

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.

Jump/Skip/Hop Overs

If 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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

10 Push Up + Pull Across
10 Toes to Bar

*Could replace Toes to Bar with:
16 Alternating V-Up
-OR- 10 V-Up

Suggestions
Men: 40# DB
Women: 25# DB

Extra Challenge
Men: 50# DB + Increase to 15 Toes to Bar
Women: 35# DB + Increase to 15 Toes to Bar

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

Coaches Notes

Get ready for a nice upper body pump today and some sore abs tomorrow!

To hit the goal, you'll need to complete a round every 1:10-1:40. This will feel pretty easy at first but both of these movements can fall apart in dramatic fashion if you are not careful.

Make sure you are taking smart breaks. Go with a version of the push up + pull across that you can complete in 1-2 sets most of the way, maybe breaking into 3 sets in the last couple minutes of the workout.

Break up the toes to bar early. Think 2-3 sets the whole way. Don't try to go unbroken unless you think you can stay unbroken for the full 10 minutes.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

10 Push Up + Sandbag Lateral Drag
10 Toes to Bar

*Could replace Toes to Bar with:
16 Alternating V-Up
-OR- 10 V-Up
-OR- 10 Sandbag Supine Toe Touch

Suggestions
Men: 50-70#
Women: 25-45#

Extra Challenge
Men/Women: Increase to 15 Toes to Bar

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6-9 Round

Coaches Notes

Get ready for a nice upper body pump today and some sore abs tomorrow!

To hit the goal, you'll need to complete a round every 1:10-1:40. This will feel pretty easy at first but both of these movements can fall apart in dramatic fashion if you are not careful.

Make sure you are taking smart breaks. Go with a version of the push up + lateral drag that you can complete in 1-2 sets most of the way, maybe breaking into 3 sets in the last couple minutes of the workout.

Break up the toes to bar early. Think 2-3 sets the whole way. Don't try to go unbroken unless you think you can stay unbroken for the full 10 minutes.

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

MAMA MODIFICATIONS

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Toes to Bar

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 like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

400 Meter Run
15 Dumbbell Push Press
20 Dumbbell Squat

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

No rest between rounds, this one is going to be a grind. To hit the goal, we are looking for roughly 3:30-4:40 per round.

Choose a pace on the runs that you can complete the 400m in 2:00-2:30 each time.

You will either be limited by the push press or the squats. Choose your weight based on whatever movement is going to be the more challenging of the two for the required number of reps.

In order to stay on pace, you'll likely be able to take only one break during the push press and during the squats. This may mean going a bit lighter than you are used to.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

400 Meter Run
15 Barbell Push Press
20 Barbell Front Squat

*Could also do this version with:

Sandbag Push Press
Sandbag Front Squat

Suggestions
Men: 75# Bar
Women: 55# Bar

Extra Challenge
Men: 95# Bar
Women: 65# Bar

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

No rest between rounds, this one is going to be a grind. To hit the goal, we are looking for roughly 3:30-4:40 per round.

Choose a pace on the runs that you can complete the 400m in 2:00-2:30 each time.

You will either be limited by the push press or the squats. Choose your weight based on whatever movement is going to be the more challenging of the two for the required number of reps.

In order to stay on pace, you'll likely be able to take only one break during the push press and during the squats. This may mean going a bit lighter than you are used to.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

30 Cal (M) / 22 Cal (W) Assault Bike
-OR- 500 Meter Row

15 Barbell Push Press
20 Barbell Front Squat

*Could also do this version with dumbbells or a sandbag as seen in Programs A/B!

Suggestions
Men: 75# Bar
Women: 55# Bar

Extra Challenge
Men: 95# Bar
Women: 65# Bar

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

No rest between rounds, this one is going to be a grind. To hit the goal, we are looking for roughly 3:30-4:40 per round.

Choose a pace on the runs that you can complete the bike/row in 2:00-2:30 each time.

You will either be limited by the push press or the squats. Choose your weight based on whatever movement is going to be the more challenging of the two for the required number of reps.

In order to stay on pace, you'll likely be able to take only one break during the push press and during the squats. This may mean going a bit lighter than you are used to.

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

MAMA MODIFICATIONS

Run/Jog

If 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.

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1

5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)

6 Kipping Pull Up
9 Box Jump

Rest 3 Minutes before Part 2

Part 2

Repeat your score from Part 1 FOR TIME

*Strict Pull Up Option: 3-4 Reps per Round

Suggestions
Men: 20-24" Box
Women: 16-20" Box

Extra Challenge
Men/Women: 9 Pull Ups + 12 Box Jumps -AND/OR- Unbroken Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps
Score: Time

Part 1 Goal: 5-8 Rounds
Part 2 Goal: 4:30-5:30

Coaches Notes

These rounds should go quick today. To get what is intended from this workout, the intensity needs to be high and there should be very little rest during the 5 minute AMRAP and in part 2.

Choose a variation on the pull ups that you can do 6 unbroken reps for at least the first 2-3 rounds if not all the way through.

Stay focused and controlled on the box jumps at all times but try to always be moving.

To hit the goal we are looking for :35-1:00 per round.

Challenge yourself to go full send in both part 1 and part 2.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1

5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)

2-3 Bar/Ring Muscle Up
9 Box Jump

Rest 3 Minutes before Part 2

Part 2

Repeat your score from Part 1 FOR TIME

Suggestions
Men: 30" Box
Women: 24" Box

Score: Total Number of Completed Rounds + Any Additional Reps
Score: Time

Part 1 Goal: 5-7 Rounds
Part 2 Goal: 4:30-5:30

Coaches Notes

These rounds should go quick today. To get what is intended from this workout, the intensity needs to be high the whole time. To hit the goal we are looking for :35-1:00 per round.

You may be resting a bit more in this version due to the muscle ups but choose a variation and rep target that you can complete in under 30 seconds each time.

Stay focused and controlled on the box jumps at all times but try to always be moving.

Challenge yourself to go full send in both part 1 and part 2.

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

MAMA MODIFICATIONS

Pull Ups

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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Jump/Skip/Hop Overs

If 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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

30 Double Unders/Hop Overs
30 Air Squats
30 Double Unders/Hop Overs
15 Push Up + Taps

No weight needed today!

Extra Challenge
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if you complete first 4 rounds under 12 minutes

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes

We are shooting for 3:00-4:15 per round today.

The double unders/hop overs should take no more than 30 seconds. Keep in mind that the second set will be much more challenging after those air squats so make sure you pick up those feet!

Challenge yourself on the air squats. See if you can do them unbroken. Rather than taking a longer break, go with a brief pause at the top of a few reps which will give you some relief but allow you to keep moving.

The push up + taps are where you could really slow down in this workout. Break them up before you think you need to. Choose a variation that you can complete 15 reps in no more than 3 sets and under a minute each time.

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

MAMA MODIFICATIONS

Double/Single Unders

If 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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

LEVEL 1

6 Rounds

1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest

Suggestions
Men: 25-35# DBs
Women: 15-20# DBs

Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps

Goal:
Score 1: 42 Reps +
Score 2: 140 Reps+

Coaches Notes

This one is tricky! You must hit or pass BOTH scores in order to "pass" this level!

To hit the devil press goal, you will need to average 7 or more devil press per round.

For the squats you will need to average around 24 or more air squats each time to hit the target.

Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".

The devil press may be step in and out, or knee push ups for this. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.

On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.

Good luck!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

LEVEL 2

6 Rounds

1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest

Suggestions
Men: 40# DBs
Women: 25# DBs

Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps

Goal:
Score 1: 51 Reps +
Score 2: 200 Reps+

Coaches Notes

This one is tricky! You must hit or pass BOTH scores in order to "pass" this level!

To hit the devil press goal, you will need to average 8-9 or more devil press per round.

For the squats you will need to average around 34 air squats or more each time to hit the target.

Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".

The devil press may be step in and out - or whatever you need. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.

On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.

Good luck!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

LEVEL 3

6 Rounds

1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest

Suggestions
Men: 40# DBs
Women: 25# DBs

Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps

Goal:
Score 1: 62 Reps +
Score 2: 250 Reps+

Coaches Notes

This one is tricky! You must hit or pass BOTH scores in order to "pass" this level!

To hit the devil press goal, you will need to average 10-11 or more devil press per round.

For the squats you will need to average around 42 air squats or more each time to hit the target.

Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".

The devil press may be step in and out - or whatever you need. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.

On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.

Good luck!

LEVEL 4

6 Rounds

1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest

Suggestions
Men: 40# DBs
Women: 25# DBs

Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps

Goal:
Score 1: 69 Reps +
Score 2: 290 Reps+

Coaches Notes

This one is tricky! And for this level you are going to have be moving the whole minute on each section! You must hit or pass BOTH scores in order to "pass" this level!

To hit the devil press goal, you will need to average 11-12 or more devil press per round.

For the squats you will need to average around 48-49 air squats or more each time to hit the target.

Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".

The devil press may be step in and out - or whatever you need. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.

On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.

Good luck!

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

MAMA MODIFICATIONS

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Dumbbell Step Up Over
Run 200 Meters
12 Kipping Pull Up

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups

**Could also do this version with Sandbag Shoulder Step Up Over

Suggestions
Men: 40-50# DBs / 20-24" Box
Women: 25-35# DBs / 16-20" Box

Extra Challenge
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if the first 4 rounds are each under 3:30

Score:
Fastest Round
Slowest Round

Goal: 3:15-4:30

Coaches Notes

We are looking for full send here - especially on the runs which should be a minute or less each time. The first couple rounds should be closer to the lower part of the goal range and if you are really sending it, the later round times will creep up to the higher end of the goal range. But, all 4 rounds should be within that window.

It is a step up OVER not just a step up. Practice your pivot on top of the box during your warm up. This movement is all about efficiency so hitting a few warm up sets, even unweighted will help you be more fluid in the workout. See if you can go unbroken on these for at least the first two rounds.

Choose a pull up variation that you can get through them in under a minute and in 1-3 sets the whole way. Keep the breaks short, you get a juicy 2 minute rest right after the pull ups!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row

12 Dumbbell Step Up Over

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row

12 Kipping Pull Up

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups

**Could also do this version with Sandbag Shoulder Step Up Over

Suggestions
Men: 40-50# DBs / 20-24" Box
Women: 25-35# DBs / 16-20" Box

Extra Challenge
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if the first 4 rounds are each under 3:30

Score:
Fastest Round
Slowest Round

Goal: 3:15-4:30

Coaches Notes

We are looking for full send here - especially on the bike/row which should be a minute or less each time. The first couple rounds should be closer to the lower part of the goal range and if you are really sending it, the later round times will creep up to the higher end of the goal range. But, all 4 rounds should be within that window.

It is a step up OVER not just a step up. Practice your pivot on top of the box during your warm up. This movement is all about efficiency so hitting a few warm up sets, even unweighted will help you be more fluid in the workout. See if you can go unbroken on these for at least the first two rounds.

Choose a pull up variation that you can get through them in under a minute and in 1-3 sets the whole way. Keep the breaks short, you get a juicy 2 minute rest right after the pull ups!

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

MAMA MODIFICATIONS

Run/Jog

If 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.

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Pull Ups

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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

16 Minute EMOM
(Every Minute on the Minute for 16 Minutes)

Minute 1: 14-18 Dumbbell Hang Power Cleans
Minute 2: 12-18 Alternating Dumbbell Shoulder Rack Lunges

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs +
Women: 35# DBs +

Score:
Completion: Note weight used and reps completed each minute in comments!

Goal: Challenge yourself but complete all work each minute!

Coaches Notes

Challenge yourself with weight today. Go with something that you will have to break up into two sets but still have 15-20 seconds rest each minute.

Focus on getting tall on the hang power cleans. We want that good hip and leg extension to send the weight up rather than a lot of swinging action. Keep the weight close to your body on the way up and back down.

Elbows high is the name of the game on the lunges. The weight should remain basically over the hips throughout each rep. If you drop the elbows or look down, it will be much harder to keep your torso upright and more likely to light up the lower back.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

16 Minute EMOM
(Every Minute on the Minute for 16 Minutes)

Minute 1: 12-14 Barbell Hang Power Cleans
Minute 2: 10-14 Alternating Barbell Front Rack Lunges

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-85#

Score:
Completion: Note weight used and reps completed each minute in comments!

Goal: Challenge yourself but complete all work each minute!

Coaches Notes

Challenge yourself with weight today. Go with something that you will have to break up into two sets but still have 15-20 seconds rest each minute.

Focus on getting tall on the hang power cleans. We want that good hip and leg extension to send the weight up rather than a lot of swinging action. Keep the weight close to your body on the way up and back down.

Elbows high is the name of the game on the lunges. The weight should remain basically over the hips throughout each rep. If you drop the elbows or look down, it will be much harder to keep your torso upright and more likely to light up the lower back.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

16 Minute EMOM
(Every Minute on the Minute for 16 Minutes)

Minute 1: 14-18 Sandbag Hang Power Cleans
Minute 2: 12-18 Alternating Sandbag Front Rack Lunges

Suggestions
Men: 50-70#
Women: 25-45#

Score:
Completion: Note weight used and reps completed each minute in comments!

Goal: Challenge yourself but complete all work each minute!

Coaches Notes

Challenge yourself today. Try to hold on to the bag for a few extra reps before breaking. You'll want to have 15-20 seconds to rest each minute.

Focus on getting tall on the hang power cleans. We want that good hip and leg extension to send the weight up rather than a lot of swinging action. Keep the weight close to your body on the way up and back down.

Elbows high is the name of the game on the lunges. Keep the bag resting on the biceps, upper arms parllel to the floor. If you drop the elbows or look down, it will be much harder to keep your torso upright and more likely to light up the lower back.

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

MAMA MODIFICATIONS

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. 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 stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.

It's the first day of Project April!! Today's Program A or SHIFT workout will count toward your Project April Badge in the Trophy Case!!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

8 Double Dumbbell Hang Power Snatch
10 Alternating Shoulder Rack Lunge

Rest 1 Minute Between Sets

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men/Women: Increase Reps to 10/12

Score:
Set 1 Total Time
Set 2 Total TIme
Set 3 Total Time

Goal: 3:00-4:30

Coaches Notes

To hit the goal for each set, you'll need to set yourself up for about :45-1:10 per round. Movements should pretty much be unbroken.

For the first couple rounds, you may be able to go right into the shoulder racked lunges from the hang snatches. After that, consider doing 7 hang power snatches, take a short break, then hit the 8th rep and lower to the shoulders for the lunges.

If you aren't comfortable with the hang double dumbbell snatch, go with 12 alternating hang snatches instead.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

8 Barbell Hang Power Snatch
10 Alternating Barbell Front Rack Lunge

Rest 1 Minute Between Sets

Suggestions
Men: 75#
Women: 55#

Extra Challenge
Men: 95-115#
Women: 65-75#

Score:
Set 1 Total Time
Set 2 Total TIme
Set 3 Total Time

Goal: 3:00-4:30

Coaches Notes

To hit the goal for each set, you'll need to set yourself up for about :45-1:10 per round. Movements should pretty much be unbroken.

Choose a load based on the hang power snatches. Go with something that you can go unbroken for the first couple rounds of each set at least. After that, you should be able to take one short break and still be on pace.

Dig deep on the front rack lunges and see if you can go unbroken every time. Even if that means taking an extra breath or two before you pick up the bar again after the snatches.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

8 Sandbag Hang to Overhead
10 Alternating Sandbag Front Rack Lunge

Rest 1 Minute Between Sets

Suggestions
Men: 50-70# Sandbag
Women: 25-45# Sandbag

Extra Challenge
Men/Women: Increase Reps to 10/12

Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time

Goal: 3:00-4:30

Coaches Notes

To hit the goal for each set, you'll need to set yourself up for about :45-1:10 per round. Movements should pretty much be unbroken.

Make sure you keep your belly tight and chest up in the set up for each rep of the hang to overhead. If you 'turn off' and just ride the bag down from overhead, your back will definitely be feeling it, so focus on control.

Keep the elbows high on the front rack lunges. Lead with the elbows coming up out of each lunge.

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

MAMA MODIFICATIONS

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. 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 stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1:

50 Kettlebell Overhead Swings
30 Box Jumps

Rest 1 Minute

Part 2:

2 Rounds

25 Kettlebell Overhead Swings
15 Box Jumps

Rest 1 Minute (After 2 rounds have been completed)

Part 3:

4 Rounds

12 Kettlebell Overhead Swings
8 Box Jumps

Suggestions
Men: 40-55# KB/DB - 20-24" Box
Women: 25-35# KB/DB - 16-20" Box

Extra Challenge
Men: 55-70# KB/DB - 24-30" Box
Women: 35-55# KB/DB - 20-24" Box

Basically go with a heavier KB - a higher box - or BOTH!

Score:
Part 1 Total Time
Part 2 Total Time
Part 3 Total Time

Goal: 3-5 Minutes for Each

Coaches Notes
These are two movements that were meant for each other! Both require and explosive extension of the hips so expect them to have an impact on one another.

Choose a load on the swings that you can complete at least 15 reps at a time in parts 1 and 2. Think about breaking the reps in part 1 a little early, to avoid blowing up the forearms later in the workout. For part 3, try to go unbroken for all 4 rounds!

Find a rhythm on the box jumps that you can be moving as continuously as possible. That might mean taking an extra breath on top of the box or a pause after stepping down to set up for the next jump. This will help keep you from redlining and having to take really long breaks. In part 2 and definitely in part 3, ramp up the pace/intensity of the jumps.

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

MAMA MODIFICATIONS

KB Swing

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Program A is broken down differently than Program B and C today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is:

3 Rounds

8 (Right) Single Arm Devil Press
8 (Right Arm) Single Dumbbell Overhead Lunge

After 3 Rounds - Rest 1 Minute

Then

3 Rounds

8 (Left) Single Arm Devil Press
8 (Left Arm) Single Dumbbell Overhead Lunge

After 3 Rounds - Rest 1 Minute

Suggestions
Men: 40# DB
Women: 25# DB

Extra Challenge:
Men: 50# DB
Women: 35# DB

Score: Total Time (Including Rest)

Goal: 22-28 Minutes

Coaches Notes
To clarify, you'll start with 3 rounds on the right arm, rest 1 minute, 3 rounds on the left arm, rest 1 minute. That is one set. The workout is 3 sets total.

Choose a weight you can hold onto the dumbbell for all 8 reps of the devil presses each time. Make sure you use your hips to send the weight up so you can save your shoulder for the overhead lunge. Ideally, overhead lunges are unbroken for at least the first two sets.

Each 3 round section should be completed in 2:30-3:30 the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Sets

Each Set is a 3 Rounds

8 Burpee
8 Barbell Power Snatch
8 Alternating Barbell Overhead Lunges

Rest 1 Minute after each SET (after 3 rounds of work)

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Time (Including Rest)

Goal: 19-24 Minutes

Coaches Notes
So, you'll do 3 rounds, rest a minute, then repeat 4 more times.

This is 3:00-4:00 per set, or 1:00-1:20 per round which is moving pretty fast.

Go with a burpee variation that you can maintain a steady pace for all 8 reps. Breathe, keep it smooth and get through them in about 30-40 seconds.

Choose a weight on the snatches and overhead lunges that you could go right from the 8th snatch into the lunges for the first couple rounds of the first few sets. After that, break after the 7th snatch. Then perform your 8th rep and go right into the lunges.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Sets

Each Set is a 3 Rounds

8 Sandbag Burpee
8 Alternating Sandbag Overhead Lunges

Rest 1 Minute after each SET (after 3 rounds of work)

Suggestions
Men: 50-70#
Women: 25-45#

Score: Total Time (Including Rest)

Goal: 18-24 Minutes

Coaches Notes
So, you'll do 3 rounds, rest a minute, then repeat 4 more times.

This is 3:00-4:00 per set, or 1:00-1:20 per round which is moving pretty fast.

Find a rhythm on the sandbag burpees that you can maintain for all 8 reps. Release the bag on the way down, then immediately re grip, set up properly and go into the next rep.

Keep your chest up and belly tight on the lunges. Remember to press up out of the shoulders on the way down and back up out of the lunge.

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

MAMA MODIFICATIONS

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. 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 stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

AMRAP 20 Minutes (As Many Rounds and Reps as Possible in 20 Minutes)

Run 200 Meters
8 Toes to Bar
12 Push Up + Taps

**If doing V-Ups/Alternating V-Ups increase reps to 12 each time

No weight needed today!

Extra Challenge:
Men/Women: Increase Toes to Bar Reps to 12

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-11 Rounds

Coaches Notes

To hit the goal, we are shooting for a round every 1:50-2:30.

The run should take a minute or less each time. Each 200m is 2 reps - 1 rep for each 100m.

The workout will really come down to how much you are resting during the bodyweight movements. Choose a toe to bar variation that you can complete in 1-2 sets the whole way, they should take less than :40 seconds to complete.

For the push up + taps, go with a variation that you could do 12 unbroken reps comfortably. Then, for the workout, break them up early. So, before it becomes a struggle to complete a rep you should take a quick break to shake out the arms. Think 1-3 sets the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

AMRAP 20 Minutes (As Many Rounds and Reps as Possible in 20 Minutes)

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row

8 Toes to Bar
12 Push Up + Taps

**If doing V-Ups/Alternating V-Ups increase reps to 12 each time

No weight needed today!

Extra Challenge:
Men/Women: Increase Toes to Bar Reps to 12 and Push Up + Taps to 16

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-11 Rounds

Coaches Notes

To hit the goal, we are shooting for a round every 1:50-2:30.

The bike/row should take around a minute each time. Each bike/row is 2 reps - 1 rep for each half - so if you are on the bike/row at the end of the 20 minutes, you can earn 1 point by making it halfway through the calories.

The workout will really come down to how much you are resting during the bodyweight movements. Choose a toe to bar variation that you can complete in 1-2 sets the whole way, they should take less than :40 seconds to complete.

For the push up + taps, go with a variation that you could do 12 unbroken reps comfortably. Then, for the workout, break them up early. So, before it becomes a struggle to complete a rep you should take a quick break to shake out the arms. Think 1-3 sets the whole way.

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

MAMA MODIFICATIONS

Run/Jog

If 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.

Toes to Bar

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 like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

6 Rounds

100 Meter Farmer Carry
20 Alternating DB Snatch
Run 200 Meters

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

We are shooting for 2:40-3:40 per round on this one. Choose a weight on the dumbbell snatches that you can complete in 1-2 sets the whole way. You can use the same or different weights on the farmer carry. The carry will take 1:00-1:30. Go with something that you will have to put the dumbbells down at some point. If you don't have the space for farmer carries, go with 1 minute of farmer low step ups or a farmer march.

The run should take about a minute or less each time. It should be uncomfortable but not all out.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

6 Rounds

100 Meter Farmer Carry
12 Barbell Power Snatch
Run 200 Meters

**Could also do this version with a 100 meter suitcase carry and sandbag ground to overhead!

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95#+
Women: 65#+

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

We are shooting for 2:40-3:40 per round on this one. Choose a weight on the snatches that you can complete in 1-2 sets the whole way. The carry will take 1:00-1:30. Go with something that you will have to put the dumbbells down at some point. It might be a good idea to break on the farmer carry intentionally to save your grip a bit for the snatches. If you don't have the space for farmer carries, go with 1 minute of farmer low step ups or a farmer march.

The run should take about a minute or less each time. It should be uncomfortable but not all out.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

100 Meter Farmer Carry
20 Alternating DB Snatch

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 250 Meter Row

**Can do this version with sandbag as seen in Program A or Barbell as seen in Program B.

Suggestions
Men: 40# DBs / 75# Bar
Women: 25# DBs / 55# Bar

Extra Challenge:
Men: 50# DBs / 95#+
Women: 35# DBs / 65#+

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

We are shooting for 2:40-3:40 per round on this one. Choose a weight on the dumbbell snatches that you can complete in 1-2 sets the whole way. You can use the same or different weights on the farmer carry. The carry will take 1:00-1:30. Go with something that you will have to put the dumbbells down at some point. If you don't have the space for farmer carries, go with 1 minute of farmer low step ups or a farmer march.

The bike/row should take about a minute or less each time. It should be uncomfortable but not all out.

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

MAMA MODIFICATIONS

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Run/Jog

If 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

15 Toes to Bar
Run 200 Meters
15 Dumbbell Thrusters
Run 200 Meters

Rest 2 Minutes Between Rounds

**If doing V-Ups/Alternating V-Ups increase reps to 20 each time

**This version can also be done with the sandbag using:
Sandbag Thrusters

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

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if ALL 4 of your first rounds are under 4:15!

Score:
Fastest Round
Slowest Round

Goal: 3:30 - 5:30 per round (not including rest)

Coaches Notes

If you pick a smooth pace that you can keep moving without a lot of long breaks, ther goal time should be pretty manageable on this one.

Choose a toe to bar variation that you can complete 15 reps in 1:00-1:20 each time. Think sets of 3-8 the whole way.

The run should take about a minute. Adjust the distance if you need to, ideally to something you can complete without stopping or walking. Better to make this adjustment before the workout rather than during when your mind is playing tricks on you!

Choose a weight on the thrusters that you can complete 15 reps in 1-3 sets the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

15 Toes to Bar
Run 200 Meters
15 Barbell Thrusters
Run 200 Meters

Rest 2 Minutes Between Rounds

**If doing V-Ups/Alternating V-Ups increase reps to 20 each time

Suggestions
Men: 75-115#
Women: 55-75#

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if ALL 4 of your first rounds are under 4:15!

Score:
Fastest Round
Slowest Round

Goal: 3:30 - 5:30 per round (not including rest)

Coaches Notes

If you pick a smooth pace that you can keep moving without a lot of long breaks, the goal time should be pretty manageable on this one.

Choose a toe to bar variation that you can complete 15 reps in 1:00-1:20 each time. Think sets of 3-8 the whole way.

The run should take about a minute. Adjust the distance if you need to, ideally to something you can complete without stopping or walking. Better to make this adjustment before the workout rather than during when your mind is playing tricks on you!

Choose a weight on the thrusters that you can complete 15 reps in 1-3 sets the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

15 Toes to Bar

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row

15 Barbell Thrusters

15 Cal(M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row

Rest 2 Minutes Between Rounds

**If doing V-Ups/Alternating V-Ups increase reps to 20 each time

**This version can also be done with the dumbbells or sandbag as seen in Program A!

Suggestions
Men: 75-115# Bar -or- 40-50# DBs
Women: 55-75# Bar -or- 25-35# DBs

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if ALL 4 of your first rounds are under 4:15!

Score:
Fastest Round
Slowest Round

Goal: 3:30 - 5:30 per round (not including rest)

Coaches Notes

If you pick a smooth pace that you can keep moving without a lot of long breaks, the goal time should be pretty manageable on this one.

Choose a toe to bar variation that you can complete 15 reps in 1:00-1:20 each time. Think sets of 3-8 the whole way.

The bike/row should take about a minute. Adjust the calories if you need to. Better to make this adjustment before the workout rather than during when your mind is playing tricks on you!

Choose a weight on the thrusters that you can complete 15 reps in 1-3 sets the whole way.

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

MAMA MODIFICATIONS

Toes to Bar

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 like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Run/Jog

If 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.

Thruster/Wallball

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Sit Up

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, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.