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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds

50 Double Unders / Hop Overs
30 Alternating Dumbbell Shoulder Press
200 Meters Run
30 Dumbbell Push Press

Rest 2 Minutes Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 75 Double Unders / 50# DBs
Women: 75 Double Unders / 35# DBs

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

Goal: 4:30-6:30

Coaches Notes

Your shoulders are going to be screaming in rounds 2 and 3! Take the time to warm them up well today.

If you go with the double under options, you should be able to perform 20 unbroken reps at a time and get those 50 done in a minute or less. The hop overs are an awesome option no matter what and would give your shoulders a chance to "rest" in this workout.

Go with a weight that allows you to knock out the alternating presses in 3-4 sets and the push presses in 2-3 sets. You probably should be confident that you could do them in fewer sets, but breaking up would be smart to stay somewhat consistent across all 3 rounds.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds

50 Double Unders / Hop Overs
20 Barbell Shoulder Press
200 Meters Run
30 Barbell Push Press

Rest 2 Minutes Between Rounds

Suggestions
Men: 95#
Women: 55-65#

Extra Challenge
Men: 75 Double Unders / 115#+
Women: 75 Double Unders / 75#+

Score:
|Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 4:30-6:30

Coaches Notes

Your shoulders are going to be screaming in rounds 2 and 3! Take the time to warm them up well today.

If you go with the double under options, you should be able to perform 20 unbroken reps at a time and get those 50 done in a minute or less. The hop overs are an awesome option no matter what and would give your shoulders a chance to "rest" in this workout.

Go with a weight that allows you to knock out the presses in 3-4 sets and the push presses in 2-3 sets. You probably should be confident that you could do them in fewer sets, but breaking up would be smart to stay somewhat consistent across all 3 rounds.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

50 Double Unders / Hop Overs

30 Alternating Dumbbell Shoulder Press

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

30 Dumbbell Push Press

Rest 2 Minutes Between Rounds

**This version could also be done with the barbell as seen in Program B

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 75 Double Unders / 50# DBs
Women: 75 Double Unders / 35# DBs

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

Goal: 4:30-6:30

Coaches Notes

Your shoulders are going to be screaming in rounds 2 and 3! Take the time to warm them up well today.

If you go with the double under options, you should be able to perform 20 unbroken reps at a time and get those 50 done in a minute or less. The hop overs are an awesome option no matter what and would give your shoulders a chance to "rest" in this workout.

Go with a weight that allows you to knock out the alternating presses in 3-4 sets and the push presses in 2-3 sets. You probably should be confident that you could do them in fewer sets, but breaking up would be smart to stay somewhat consistent across all 3 rounds.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

Part 1:

3 Rounds:

Partner 1: 50 Double Unders/Hop Overs
while
Partner 2: Max Reps Alternating DB Press
then
SWITCH

(Alternate back and forth until both partners have done both parts 3 times)

REST 3 MINUTES AFTER 3 ROUNDS HAVE BEEN COMPLETED.

Then Part 2:

3 Rounds

Partner 1: Run 200 Meters
while
Partner 2: Max Reps Dumbbell Push Press
then
SWITCH

(Alternate back and forth until both partners have done both parts 3 times)

**This version could also be done with the barbell as seen in Program B

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 75 Double Unders / 50# DBs
Women: 75 Double Unders / 35# DBs

Score: Total Number of Alternating Press and Push Press COMBINED

Goal: 260-360 Reps

Coaches Notes

For this one, Partner 1 will complete 50 DU/Hop Overs while Partner 2 completes as many alternating presses as possible. That's HALF of one round. Once Partner 1 finishes 50 DU/HO, they will do as many presses as they can while Partner 2 completes 50 DU/HO. At that point, one round is complete. Do that two more times. THEN, rest 3 minutes. Do the same thing with 200m runs and push press.

You and your partner are aiming to complete 22-30 reps per round of both the alternating presses and the push presses. That number could be affected by how quickly your partner completes the double unders/hop overs and 200m run. Try to choose a weight and a pace that will allow you to hit those target reps. You'll likely need to take 1-2 breaks each round, just try to keep them super short.

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.

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.

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.

Today's workout is the NEWEST addition to the Diagnostics Series!!!

Diagnostics 16 will put your quad and shoulder stamina to the test!

Ascending ladders (where the reps increase each round) are hard to gauge, pacing-wise, so you'll need to pay attention to your effort and make sure it's sustainable for all 10 minutes - no matter what level you tackle!

If you struggled with the squatting/thruster portion of this workout, check out the Dumbbell Strengths programs! If the push ups were the deal breaker, check out the various Push Up programs we offer!

(There is a Team Version)

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

DIAGNOSTICS #16

LEVEL 1

10 Minute AMRAP
(As Many Rounds As Possible)

1 Dumbbell Squat
1 Dumbbell Thruster
1 Push Up + Tap
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Tap
3
3
3
... Continue increasing each movement by 1 rep every round until 10 minutes are up!

For this level Push Up + Taps may be customized to:
Elevated Push Up + Taps
Knee Push Up + Taps

Required Loading
Men: 25-35# DBs / 65# Barbell / 45-60# Sandbag
Women: 15-20# DBs / 45# Barbell / 25-30# Sandbag

Score: Total Rounds + Any Additional Reps

Score(s) to Pass Level: Complete Round of 7s

Coaches Notes

Don't go out the gates too hot on this one! It can be tempting because the reps are so low. You definitely should be going straight from the squats into the thrusters through the round of 4s at this level, but you can take your time transitioning between the weighted movements and push up + taps early on to preserve some energy. After the round of 4s, you may want to break between the squats and thrusters, but those two movements should still be done unbroken.

Keep in mind - you CANNOT use the last dumbbell squat of the round to count as the squat portion of the first thruster in that round. You must come to fully standing out of the final squat, then descend down again to start the first thruster.

Your shoulders are going to be burning about halfway through the workout. During the thrusters, as you come out of the bottom of the squat and just before you come to standing, drive hard and fast through your legs to "pop" the weight off your shoulders.

For the push ups, you should be doing those unbroken through the round of 4s, as well. Beyond that, you should only need to break them once or twice to complete the set you're on. You have customizations options at this level so choose the one most appropriate for you.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

DIAGNOSTICS #16

LEVEL 2

10 Minute AMRAP
(As Many Rounds As Possible)

1 Dumbbell Squat
1 Dumbbell Thruster
1 Push Up + Tap
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Tap
3
3
3

For this level Push Up + Taps may be customized to:
Elevated Push Up + Taps
Knee Push Up + Taps

Required Loading
Men: 40# DBs / 75# / 60-70# Sandbag
Women: 25# DBs / 55# / 35-45# Sandbag

Score: Total Rounds + Any Additional Reps

Score(s) to Pass Level:
Dumbbell/Sandbag Version: Complete Round of 8s
Barbell Version: Complete Round of 8s + 15 Reps

Coaches Notes

Don't go out the gates too hot on this one! It can be tempting because the reps are so low. You definitely should be going straight from the squats into the thrusters through the round of 5s at this level, but you can take your time transitioning between the weighted movements and push up + taps early on to preserve some energy. After the round of 5s, you may want to break between the squats and thrusters, but those two movements should still be done unbroken.

Keep in mind - you CANNOT use the last dumbbell squat of the round to count as the squat portion of the first thruster in that round. You must come to fully standing out of the final squat, then descend down again to start the first thruster.

Your shoulders are going to be burning about halfway through the workout. During the thrusters, as you come out of the bottom of the squat and just before you come to standing, drive hard and fast through your legs to "pop" the weight off your shoulders.

For the push ups, you should be doing those unbroken through the round of 5s, as well. Beyond that, you should only need to break them once or twice to complete the set you're on. You have customizations options at this level so choose the one most appropriate for you.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

DIAGNOSTICS #16

LEVEL 3

10 Minute AMRAP
(As Many Rounds As Possible)

1 Dumbbell Squat
1 Dumbbell Thruster
1 Push Up + Tap
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Tap
3
3
3

No push up customizations allowed for this level

No Sandbag option for this level

Required Loading
Men: 40# DBs / 95#
Women: 25# DBs / 65#

Score: Total Rounds + Any Additional Reps

Score(s) to Pass Level
Complete Round of 10s

Coaches Notes

Usually for a workout like this where the reps increase each round, we'd encourage you not to go out too hot. BUT - to pass this level, you'll pretty much need to be moving quick from the start. You definitely should be going straight from the squats into the thrusters through the round of 6s at this level. After the round of 6s, you'll likely need to break between the squats and thrusters, but those two movements should still be done unbroken.

Keep in mind - you CANNOT use the last dumbbell squat of the round to count as the squat portion of the first thruster in that round. You must come to fully standing out of the final squat, then descend down again to start the first thruster.

Your shoulders are going to be burning about halfway through the workout. During the thrusters, as you come out of the bottom of the squat and just before you come to standing, drive hard and fast through your legs to "pop" the weight off your shoulders.

For the push ups, you should be doing those unbroken through the round of 6s, as well. Beyond that, you should only need to break them once or twice to complete the set you're on.

LEVEL 4

10 Minute AMRAP
(As Many Rounds As Possible)

1 Dumbbell Squat
1 Dumbbell Thruster
1 Push Up + Tap
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Tap
3
3
3

No push up customizations allowed for this level

No Sandbag option for this level

Required Loading
Men: 50# DBs / 115#
Women: 35# DBs / 75#

Score: Total Rounds + Any Additional Reps

Score(s) to Pass Level
Complete Round of 10s

Coaches Notes

Usually for a workout like this where the reps increase each round, we'd encourage you not to go out too hot. BUT - to pass this level, you'll pretty much need to be moving quick from the start.You definitely should be going straight from the squats into the thrusters through the round of 6s at this level. After the round of 6s, you'll likely need to break between the squats and thrusters, but those two movements should still be done unbroken.

Keep in mind - you CANNOT use the last dumbbell squat of the round to count as the squat portion of the first thruster in that round. You must come to fully standing out of the final squat, then descend down again to start the first thruster.

Your shoulders are going to be burning about halfway through the workout. During the thrusters, as you come out of the bottom of the squat and just before you come to standing, drive hard and fast through your legs to "pop" the weight off your shoulders.

For the push ups, you should be doing those unbroken through the round of 6s, as well. Beyond that, you should only need to break them once or twice to complete the set you're on.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

DIAGNOSTICS #16

In Teams of 2

15 Minute AMRAP
(As Many Rounds As Possible)

5 Dumbbell Squats
5 Dumbbell Thrusters
5 Push Up + Taps

Partner 1 performs a full round, then rests while Partner 2 performs a full round.

You can also use your sandbag or barbell!

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Partner 1 + Partner 2 Total Rounds + Any Additional Reps

Goal: 14-18 Rounds

Coaches Notes

The way this one works is Partner 1 will perform 5 squats, 5 thrusters, and 5 push up + taps while Partner 2 rests. As soon as Partner 1 completes their round, Partner 2 will do a round while Partner 1 rests. Continue alternating back and forth until 15 minutes are up.

You guys are aiming to finish a round every 0:50-1:05. Considering you get rest after each round, that should be doable - especially if you choose the appropriate weight and push up variation. The squats and thrusters should definitely be done unbroken, but you may need to break after the last squat/before the first thruster. That's OK, just try to keep the break short. You should be able to do the push up + taps in 1-2 sets the entire time.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

7 Rounds

7 Goblet Atlas Lunges
7 (Right Arm) Single Arm Devil Press
7 (Left Arm) Single Arm Devil Press

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 15:00-21:00

Coaches Notes

You're looking at each round taking 2:10-3:00 to be within the goal range.

Go with a weight for the goblet Atlas lunge that you can do unbroken for at the the first 3-4 rounds of the workout. Beyond that, you really shouldn't need to break more than once, if at all.

Don't be afraid to challenge yourself with the weight you choose for the single arm Devil Press since it is only one arm at a time. The goal time always takes priority, though, so if those 7 reps are taking you longer than 1 minute to complete, it may be worth lowering the weight to something you can move quicker with.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

7 Rounds

7 Sandbag Front Rack Lunges + Front Squat*
11 Sandbag Burpees

*1 Rep = Lunge Right + Lunge Left + Front Squat

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

Score: Total Time

Goal: 15:00-21:00

Coaches Notes

You're looking at each round taking 2:10-3:00 to be within the goal range.

Ideally, you'll go unbroken on the front rack lunges + squat for at least the first 3-4 rounds. If your bag is a bit heavier and you can't lessen the load, try breaking once from the start and doing your best to keep those 7 reps at or under 1 minute.

Find a smooth, steady pace on the sandbag burpees. There's no need to sprint through a few reps only to have to take a long break. Try to exhale at the bottom of the burpee and then again when the bag is overhead. If it's taking you longer than 1:30 to knock out those 11 reps, consider reducing the reps to something you can complete in that time.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In teams of 2

Both partners working at the same time

7 Rounds

Partner 1: 7 Goblet Atlas Lunges
Partner 2: 7R then 7L Single Arm Devil Press

Then

Partner 1: 7R then 7L Single Arm Devil Press
Partner 2: 7 Goblet Atlas Lunges

When both partner 1 and partner 2 have completed 7 Atlas Lunges and 7 Single Arm Devil Presses per side, that is one round.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 15:00-21:00

Coaches Notes

So for this one, Partner 1 will do 7 Atlas Lunges while Partner 2 performs 7 single arm devil presses on both sides. When both partners have done that, they'll switch. Partner 1 will do devil presses while Partner 2 does Atlas lunges. That's 1 round. Repeat 6 more times.

It's likely that the partner working on the Atlas Lunges will finish their reps a bit sooner than the partner doing Devil Press. That's OK. Just consider it a nice rest and get back to work once they're done.

Go with a weight for the goblet Atlas lunge that you can do unbroken for at the the first 3-4 rounds of the workout. Beyond that, you really shouldn't need to break more than once, if at all.

Don't be afraid to challenge yourself with the weight you choose for the single arm Devil Press since it is only one arm at a time. The goal time always takes priority, though, so if those 7 reps are taking you longer than 1 minute to complete, it may be worth lowering the weight to something you can move quicker with.

MAMA MODIFICATIONS

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.

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

Every 2 Minutes Until Completion

200m Run
Max Reps Wall Balls

Keep going until you reach 120 Wall Balls

*Go with a single dumbbell thruster if no wall ball.

Suggestions
Men: 18-20# Ball to 9-10' target
Women: 12-14# Ball to 8-9' target

Extra Challenge
Men/Women: 150 Wall Balls

Score: Total Time

Goal: 12:00-20:00

Coaches Notes

You need to be knocking out 12-20 wall balls each round to finish within the goal time! It is VERY important that the 200m run only take you 0:50-1:00 or else this workout will quickly become unmanageable. As soon as you come in from the run, start chipping away at a set of wall balls. Plan on taking 1-2 short breaks but never walk away from your ball. Give yourself 10 seconds or so before the start of the next 2-minute window to shake out your legs and take a few deep breaths. If you find you're struggling to get at least 12 reps each round, consider reducing the distance of the run or the target height of the wall balls or both!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes Until Completion

15 Cal (M) /11 Cal (W) Bike
-OR- 18 Cal (M) / 13 Cal (W) Row
Max Reps Wall Balls

Keep going until you reach 120 Wall Balls

Suggestions
Men: 18-20# Ball to 9-10' target
Women: 12-14# Ball to 8-9' target

Extra Challenge
Men/Women: 150 Wall Balls

Score: Total Time

Goal: 12:00-20:00

Coaches Notes

You need to be knocking out 12-20 wall balls each round to finish within the goal time! It is VERY important that the bike/row only take you 0:50-1:00 or else this workout will quickly become unmanageable. As soon as you come off the machine, start chipping away at a set of wall balls. Plan on taking 1-2 short breaks but never walk away from your ball. Give yourself 10 seconds or so before the start of the next 2-minute window to shake out your legs and take a few deep breaths. If you find you're struggling to get at least 12 reps each round, consider reducing the calories of the bike/row or the target height of the wall balls or both!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

Partner 1: 200m Run
Partner 2: Max Reps Wall Balls

Partner 2: 200m Run
Partner 1: Max Reps Wall Balls

Keep going until you've completed a combined total of 250 Wall Balls

Suggestions
Men: 18-20# Ball to 9-10' target
Women: 12-14# Ball to 8-9' target

Extra Challenge
Men/Women: 300 Wall Balls

Score: Total Time

Goal: 12:00-20:00

Coaches Notes

The way this one works is Partner 1 will head out for a 200 meter run while Partner 2 completes as many wall balls as he/she can. When Partner 1 gets back from the run, Partner 2 will go for a run while Partner 1 does as many wall balls as he/she can. Continue alternating until you've completed 250 wall balls (combined).

We don't want you sandbagging the run just to give your partner more time on the wall balls, but you also shouldn't be taking longer than 1:10. In the time it takes your partner to run, you should be performing 12-20 wall balls. The effort doesn't need to be unbroken but you're looking at 2-3 sets with short breaks in between before your partner returns. If you're struggling to complete at least 12 reps, consider reducing the height of your target.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

150 Air Squats
75 Push Ups

Every minute on the minute starting at 0:00,

5 Dumbbell Thrusters

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: 200 Air Squats & 100 Push Ups

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

Yowza!!! This one is gonna get spicy real quick!

Make sure you pick a weight for the thrusters that you absolutely, no-questions-asked can do unbroken - even when you're dead tired. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You'll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you're looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you're better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it'll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

150 Air Squats
75 Push Ups

Every minute on the minute starting at 0:00,

5 Barbell Thrusters

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge
Men/Women: 200 Air Squats & 100 Push Ups

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

Yowza!!! This one is gonna get spicy real quick!

Make sure you pick a weight for the thrusters that you absolutely, no-questions-asked can do unbroken - even when you're dead tired. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You'll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you're looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you're better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it'll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

150 Air Squats
75 Push Ups

Every minute on the minute starting at 0:00,

5 Sandbag Thrusters

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

Extra Challenge
Men/Women: 200 Air Squats & 100 Push Ups

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

Yowza!!! This one is gonna get spicy real quick!

You should absolutely, no-questions-asked be able to do the thrusters unbroken - even when you're dead tired. If that means shaving off 1-2 reps, go for it. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You'll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you're looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you're better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it'll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In teams of 2

300 Air Squats
150 Push Ups

Every minute on the minute starting at 0:00,

5 Thrusters

Suggestions
Men: 40# DBs or 75-95# Barbell
Women: 25# DBs or 55-65# Barbel

Extra Challenge
l400 Air Squats & 200 Push Ups

Score: Total Time

Goal: 16:00-25:00

Coaches Notes

At 0:00 - Partner 1 performs 5 Thrusters, then partner 2 performs Air Squats with the time remaining in the minute while partner 1 rests.

So, in that first minute, partner 1 just does 5 thrusters and rests because in all the remaining rounds you will go from max air squats right into 5 thrusters at the top of the minute!

To hit the goal, shoot for 25-35 air squats each time it is your turn and 12-18 push ups. Set yourself up with whatever customization allows you to hit those rep targets in about 45 seconds each time.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes:

0:00-2:00
200m Run
Max Reps Inverted Rows -OR- Strict Pull Ups

2:00-4:00
200m Run
Max Reps Dumbbell Hang Clean & Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Total Inverted Rows or Pull Ups
Score 2: Total Hang Clean & Jerks

Goal 1: 40-60
Goal 2: 48-64

Coaches Notes

You're aiming to complete 10-15 inverted rows or strict pull ups and 12-16 hang clean and jerks each round.

It's VERY important that your 200 meter run take no longer than 0:50-1:05. You'll need the time remaining in the minute to accumulate reps and give yourself 10 seconds or so before the start of the next 2-minute window to rest and transition. If you find your run taking you past that 1:05 mark, consider reducing the distance.

Choose a variation of the row/pull up that allows you to perform 6-9 reps of at a time when fresh. Break those up early but keep your breaks short. Go with a weight for the hang clean and jerks that you know you can do 7-10 reps of at a time. You can likely take one quick break on those and still hit the rep goal for each round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes:

0:00-2:00
200m Run
Max Reps Inverted Rows -OR- Strict Pull Ups

2:00-4:00
200m Run
Max Reps Barbell Hang Clean & Jerk

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+
Women: 75#+

Score 1: Total Inverted Rows or Pull Ups
Score 2: Total Hang Clean & Jerks

Goal 1: 40-60
Goal 2: 48-64

Coaches Notes

You're aiming to complete 10-15 inverted rows or strict pull ups and 12-16 hang clean and jerks each round.

It's VERY important that your 200 meter run take no longer than 0:50-1:05. You'll need the time remaining in the minute to accumulate reps and give yourself 10 seconds or so before the start of the next 2-minute window to rest and transition. If you find your run taking you past that 1:05 mark, consider reducing the distance.

Choose a variation of the row/pull up that allows you to perform 6-9 reps of at a time when fresh. Break those up early but keep your breaks short. Go with a weight for the hang clean and jerks that you know you can do 7-10 reps of at a time. You can likely take one quick break on those and still hit the rep goal for each round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes:

0:00-2:00
15 Cal (M) / 11 Cal (W) Bike -OR-
18 Cal (M) / 13 Cal (W) Row
Max Reps Inverted Rows -OR- Strict Pull Ups

2:00-4:00
15 Cal (M) / 11 Cal (W) Bike -OR-
18 Cal (M) / 13 Cal (W) Row
Max Reps Barbell Hang Clean & Jerk

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+
Women: 75#+

Score 1: Total Inverted Rows or Pull Ups
Score 2: Total Hang Clean & Jerks

Goal 1: 40-60
Goal 2: 48-64

Coaches Notes

You're aiming to complete 10-15 inverted rows or strict pull ups and 12-16 hang clean and jerks each round.

It's VERY important that your bike/row take no longer than 0:50-1:05. You'll need the time remaining in the minute to accumulate reps and give yourself 10 seconds or so before the start of the next 2-minute window to rest and transition. If you find your bike/row taking you past that 1:05 mark, consider reducing the calories.

Choose a variation of the row/pull up that allows you to perform 6-9 reps of at a time when fresh. Break those up early but keep your breaks short. Go with a weight for the hang clean and jerks that you know you can do 7-10 reps of at a time. You can likely take one quick break on those and still hit the rep goal for each round.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

4 Rounds

Partner 1: Run 200m
Partner 2: Max Reps Inverted Rows -OR- Strict Pull Ups

Then, SWITCH.

Once both partners have Run 200 Meters and done Max Reps Rows/Pull Ups...

Partner 1: Run 200m
Partner 2: Max Reps Hang Clean & Jerk

Then, SWITCH.

All of that is one round. Repeat three more times.

Suggested Weight
Men: 95# Bar or 40# DBs
Women: 65# Bar or 25# DBs

Extra Challenge
Men: 115#+ Bar or 50# DBs
Women: 75#+ Bar or 35# DBs

Score 1: Total Inverted Row/Pull Up + Hang Clean & Jerk Reps combined (Both Partners)
Score 2: Total Time

Goal 1: 160-240 Reps
Goal 2: 15:00-18:00

Coaches Notes

So the way this one works is Partner 1 starts on run while partner 2 starts on rows/pull ups. Switch when partner 1 returns from run. Both partners will run and do max rows/pull ups before moving on to the run/hang clean & jerk. Once both partners have done max reps hang clean & jerk, the round is over.

In order to hit the TIME goal, you guys will both need to be finishing your 200 meters runs in 0:50-1:05. That means you'll have that amount of time each round to accumulate the reps you need to hit the goal (9-14 rows/pull ups and 11-15 hang clean & jerks) AND give yourself 7-10 seconds before your partner returns to breathe and transition. Go with a variation and a weight that you're super confident with!

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.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

6 Rounds

200 Meter Run
12 Box Jump
-OR- Jump Over
12 Weighted Sit Up

Suggestions
Men: 40-50# DB/Plate | 20-24" Box/Object
Women: 25-35# DB/Plate | 16-20" Box/Object

Extra Challenge
Men: 30" Box/Object (or higher than 24")
Women: 24" Box/Object (or higher than 20")

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes

We're looking for each round to take between 2:00-2:50. Finishing in 12 minutes today will mean holding a fast pace on each movement and transitioning smoothly. There's some room to ease up a little and still finish in under 17 minutes, but you should be moving steadily.

Concentrate on breathing through both the box jumps and the sit ups. The weight of the sit up at your chest will put pressure on your lungs so be really intentional about forcing the air out when you exhale to make room for fresh oxygen. If holding a weight forces you to break those 12 up more than two times, go ahead and do those unweighted!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

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

12 Box Jump
-OR- Jump Over
12 Weighted Sit Up

Suggestions
Men: 40-50# DB/Plate | 20-24" Box/Object
Women: 25-35# DB/Plate | 16-20" Box/Object

Extra Challenge
Men: 30" Box/Object (or higher than 24")
Women: 24" Box/Object (or higher than 20")

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes

We're looking for each round to take between 2:00-2:50. Finishing in 12 minutes today will mean holding a fast pace on each movement and transitioning smoothly. There's some room to ease up a little and still finish in under 17 minutes, but you should be moving steadily.

Concentrate on breathing through both the box jumps and the sit ups. The weight of the sit up at your chest will put pressure on your lungs so be really intentional about forcing the air out when you exhale to make room for fresh oxygen. If holding a weight forces you to break those 12 up more than two times, go ahead and do those unweighted!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2, Complete:

150 Box Jump
-OR- Jump Over
150 Weighted Sit Up

*After every 50 reps, run 200 Meters TOGETHER

**Other than the run, only one partner can work at a time. Split up the box jumps and sit ups however you like.

Suggestions
Men: 40-50# DB/Plate | 20-24" Box/Object
Women: 25-35# DB/Plate | 16-20" Box/Object

Extra Challenge
Men: 30" Box/Object (or higher than 24")
Women: 24" Box/Object (or higher than 20")

Score: Total Time

Goal: 22-28 Minutes

Coaches Notes

So you guys will take turns chipping away at 150 box jumps. At 50, 100, and 150 reps, you'll both head out for a 200 meter run. Then, you'll start on the weighted sit ups. Same idea there. You'll take turns chipping away at those 150 reps. At 50, 100, and 150, you'll both run 200 meters. So over the course of the workout, you should have both ran six 200 meters. The time on the clock when you both get back from the sixth run is your score.

Choose a box jump/jump over height that allows you to get 8-14 reps in 30 seconds. You can do a test run in the warm up and see how many reps you're capable of in a 30-second window. If it's fewer than 8, consider reducing the height. If it's more than, consider increasing the height.

The weight of the sit up at your chest will put pressure on your lungs so be really intentional about forcing the air out when you exhale to make room for fresh oxygen. If holding a weight forces you to break those 12 up more than two times, go ahead and do those unweighted!

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (5 Rounds Total)

Min 0-2:

100 Meter Sprint
+ 12 Double Dumbbell Hang Power Snatch
+ Max Reps Dumbbell Squat

Min 2-4:

Rest

*If you can't run for space or weather reasons, you can replace the 100 Meter Sprint with:
30 Seconds of Mountain Climbers
-OR- 30 Seconds of Double Unders/DB Hop Overs

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

Extra Challenge
Men: 40# DBs
Women: 25# DBs

Score: Total Number of Squat Reps

Goal: 60-90 Reps

Coaches Notes

Whoof! This one is a doozy. For starters, when we say "sprint," we do mean it. Those 100 meters should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you get back from the run, head to your dumbbells and get started on the hang power snatches. It's probably a good idea to set them down on the 11th rep, take a few breaths, then do that last rep and go straight to the shoulders to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (5 Rounds Total)

Min 0-2:

100 Meter Sprint
+ 12 Barbell Hang Power Snatch
+ Max Reps Barbell Back Squat

Min 2-4:

Rest

*Could use a sandbag for this version and do:
+ 12 Sandbag Hang to Overhead
+ Max Reps Sandbag Back Squat

**If you can't run for space or weather reasons, you can replace the 100 Meter Sprint with:
30 Seconds of Mountain Climbers
-OR- 30 Seconds of Double Unders/DB Hop Overs

Suggestions
Men: 75-95#
Women: 55-65#

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

Score: Total Number of Squat Reps

Goal: 60-90 Reps

Coaches Notes

Whoof! This one is a doozy. For starters, when we say "sprint," we do mean it. Those 100 meters should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you get back from the run, head to your barbell and get started on the hang power snatches. It's probably a good idea to set it down on the 11th rep, take a few breaths, then do that last rep and go straight to the back rack to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (5 Rounds Total)

Min 0-2:

8 Cal (M) / 6 Cal (W) Sprint - Assault Bike
-OR- 10 Cal (M) / 7 Cal (W) Sprint - Row

+ 12 Double Dumbbell Hang Power Snatch
+ Max Reps Dumbbell Squat

Min 2-4:

Rest

*Could also do this version with a barbell OR sandbag as seen in Program B!

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

Extra Challenge
Men: 40# DBs
Women: 25# DBs

Score: Total Number of Squat Reps

Goal: 60-90 Reps

Coaches Notes

Whoof! This one is a doozy. For starters, when we say "sprint," we do mean it. Those calories should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you're off the bike/rower, head to your dumbbells and get started on the hang power snatches. It's probably a good idea to set them down on the 11th rep, take a few breaths, then do that last rep and go straight to the shoulders to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

5 Rounds EACH

Every Round is on a 2-Minute Clock

100 Meter Sprint
+ 12 Double Dumbbell Hang Power Snatch
+ Max Reps Dumbbell Squat

Performed in a You Go - I Go fashion

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

Extra Challenge
Men: 40# DBs
Women: 25# DBs

Score: Total Number of Squat Reps COMBINED

Goal: 120-180 Reps

Coaches Notes

Whoof! This one is a doozy. So you'll work for 2 minutes while your partner rests. Then when the 2 minutes are up, you'll rest while your partner works. You'll continue going back and forth until you've each completed 5 rounds (10 rounds/20 minutes total).

For starters, when we say "sprint," we do mean it. Those 100 meters should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you get back from the run, head to your dumbbells and get started on the hang power snatches. It's probably a good idea to set them down on the 11th rep, take a few breaths, then do that last rep and go straight to the shoulders to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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.

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.

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.

Reps AND movements vary among Programs A-C today!!!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

9 Kettlebell Overhead Swing
5 Strict Pull Up
-OR- Feet Elevated Inverted Row

Suggestions
Men: 40-55# DB/KB
Women: 25-35# DB/KB

Score: Total Time

Goal: 9-14 Minutes

Coaches Notes

No doubt about it - this one is going to get GRIPPY. Warm up and stretch out your forearms well before getting started.

We want you guys to challenge yourselves on the strict pull ups. Pick a variation of the pull up or inverted row that you can't do more than 5 of at a time. Even if you go down to singles, that's OK - as long as you're getting the 5 reps done in 45 seconds or less. With that being said, the swings will affect your grip and heart rate. Choose a weight that you CAN do unbroken with, but it may be worth breaking into 5-4 just to save your grip stamina and keep your heart rate down a little.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

5 Heavy Barbell Power Clean
5 Strict Pull Up
-OR- Feet Elevated Inverted Row

Suggestions
Men: 115#-155#
Women: 75#-105#

Extra Challenge
Men: 185#+
Women: 115#+

Score: Total Time

Goal: 9-14 Minutes

Coaches Notes

No doubt about it - this one is going to get GRIPPY. Warm up and stretch out your forearms well before getting started.

We want you guys to challenge yourselves on the strict pull ups. Pick a variation of the pull up or inverted row that you can't do more than 5 of at a time. Even if you go down to singles, that's OK - as long as you're getting the 5 reps done in 45 seconds or less. With that being said, the cleans will affect your grip and heart rate. Choose a weight that you CAN do unbroken with, but it may be worth breaking those up 2-3 times or even as quick singles just to save your grip and keep your heart rate down a little.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

7 Sandbag Over Shoulder
5 Strict Pull Up
-OR- Feet Elevated Inverted Row

*If you have a Heavy D-Ball or Sandbag, go with 5 over shoulder!

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

Score: Total Time

Goal: 9-14 Minutes

Coaches Notes

We want you guys to challenge yourselves on the strict pull ups. Pick a variation of the pull up or inverted row that you can't do more than 5 of at a time. Even if you go down to singles, that's OK - as long as you're getting the 5 reps done in 45 seconds or less. With that being said, the sandbag over shoulder won't affect your grip so much but will elevate your heart rate. Pace yourself on those and be mindful of your breathing. Use as much of your hips as possible to elevate the bag from your torso to over your shoulder.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

10 Rounds EACH:

5 Heavy Barbell Power Clean
5 Strict Pull Up
-OR- Feet Elevated Inverted Row

Performed in You Go - I Go fashion

*Can also do this version with the reps/movements from Programs A/C!

Suggestions
Men: 115#-155#
Women: 75#-105#

Extra Challenge
Men: 185#+
Women: 115#+

Score: Total Time

Goal: 15-21 Minutes

Coaches Notes

So the way this one works is you'll complete an entire round - 5 cleans + 5 pull ups/rows - while your partner rests. When you're done, you guys will switch. So your partner does a full round while you rest. Continue going back and forth until you've both completed 10 rounds (20 rounds total).

We want you guys to challenge yourselves on the strict pull ups. Pick a variation of the pull up or inverted row that you can't do more than 5 of at a time. Even if you go down to singles, that's OK - as long as you're getting the 5 reps done in 30 seconds or less. Don't be afraid of going heavy on the cleans. You should be ABLE to do the 5 unbroken at that weight but it might make more sense to do those in quick doubles and singles.

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.

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.

Reps vary between program versions! Read carefully!

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PROGRAM A

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

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

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

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.

MAMA MODIFICATIONS

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 4 Minutes for 24 Minutes (6 Rounds Total)

Run 400 Meters

Extra Challenge
Men/Women: Go every 3:00

-OR-

Wear a weight vest!

Score:
Fastest 400
Slowest 400

Goal: 1:15-2:40

Coaches Notes

Just six 400 meter runs! Can't be that bad, right???

We're scoring both your fastest and slowest rounds today which means we want you to go HARD from the start. The goal range is also pretty broad because we understand that sending it early on will mean your times fall off as the workout progresses, and that's OK. Also, we STRONGLY recommend warming up. No one has time for a pulled hamstring! Follow the provided warm up and do a few 30-60 second warm up runs where you progressively pick up the pace.

If you can't run for space, weather, or injury reasons - we recommend knocking out #2 or #18 of the No Equipment Extra Program (Extra Programs > Bodyweight Skills > No Equipment).

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 4 Minutes for 24 Minutes (6 Rounds Total)

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

Extra Challenge
Men/Women: Every 3 Minutes

Score:
Fastest Round
Slowest Round

Goal: 1:15-2:40

Coaches Notes

Just six 30/22 cal bike or 500m rows! Can't be that bad, right???

We're scoring both your fastest and slowest rounds today which means we want you to go HARD from the start. The goal range is also pretty broad because we understand that sending it early on will mean your times fall off as the workout progresses, and that's OK. Also, we STRONGLY recommend warming up. Follow the provided warm up and do a few 30-60 second warm up bike/rows where you progressively pick up the pace.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

This is going to hurt:

In Teams of 2 Complete:

6 Rounds EACH

Run 400 Meters

Performed in You Go - I Go Fashion.

SEND IT!!

**You could also do this version with the rower or bike!

Extra Challenge
Men/Women: 8 Rounds Each

-OR-

Wear a weight vest!

Score: Total Time

Goal: 20-30 Minutes

Coaches Notes

So one partner will run 400 meters while the other rests. As soon as that partner gets back from the run (or hops off the bike/rower), the other partner goes. Continue going back and forth until you both have completed 6 runs/bikes/rows.

We want you to go HARD from the start. The goal range is also pretty broad because we understand that sending it early on will mean your times fall off as the workout progresses, and that's OK. Also, we STRONGLY recommend warming up. Follow the provided warm up and do a few 30-60 second warm up runs where you progressively pick up the pace.

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.

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

6 Rounds

2 Wall Walk
12 Dumbbell Hang Power Clean
10 Dumbbell Push Press

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / 4 Wall Walk
Women: 35# DBs / 4 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

You're aiming to complete each round in 1:40-2:30. The wall walks shouldn't take longer than 45 seconds so be sure to customize if those 2 reps take longer than that. Choose a weight that will challenge you for both the hang power clean and the push press, but that you know you can get 5-7 reps of at a time. You don't need to go unbroken on either of those movements to finish within the goal but you'll need to keep your breaks short. If you do need to break between the hang clean and push press, break on your 11th rep so that you use your 12th rep to set yourself up for the 1st push press.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

6 Rounds

2 Wall Walk
12 Barbell Hang Power Clean
10 Barbell Push Press

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 115#+ / 4 Wall Walk
Women: 75#+ / 4 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

You're aiming to complete each round in 1:40-2:30. The wall walks shouldn't take longer than 45 seconds so be sure to customize if those 2 reps take longer than that. Choose a weight that will challenge you for both the hang power clean and the push press, but that you know you can get 5-7 reps of at a time. You don't need to go unbroken on either of those movements to finish within the goal but you'll need to keep your breaks short. If you do need to break between the hang clean and push press, break on your 11th rep so that you use your 12th rep to set yourself up for the 1st push press.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

2 Wall Walk
12 Sandbag Hang Power Clean
10 Side to Side Sandbag Push Press

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

Extra Challenge
Men/Women: 4 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

You're aiming to complete each round in 1:40-2:30. The wall walks shouldn't take longer than 45 seconds so be sure to customize if those 2 reps take longer than that. If you can get 5-7 reps of the hang power clean and push press at a time, you should be good with the weight of your sandbag. You don't need to go unbroken on either of those movements to finish within the goal but you'll need to keep your breaks short. If you do need to break between the hang clean and push press, break on your 11th rep so that you use your 12th rep to set yourself up for the 1st push press.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

150 Dumbbell Hang Power Clean
120 Dumbbell Push Press

**Every time you want to "SWITCH" - BOTH partners must do 1 Wall Walk.

**The hang power cleans and push press may also be done with sandbag or barbell.

Suggestions
Men: 40# DBs / 75-95# Barbell / 50-70# Sandbag
Women: 25# DBs / 55-65# Barbell / 25-45# Sandbag

Extra Challenge
Men: 2 Wall Walks in order to switch + 50# DBs / 115#+ Barbell
Women: 2 Wall Walks in order to switch + 35# DBs / 75#+ Barbell

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

So the way this one works is one person chips away at the power cleans while the other person rests. When the working person wants to switch, both do a wall walk. Continue doing that until all 150 hang power cleans are done THEN move onto the push press. Same rule there - do 1 wall walk any time partners switch from working to resting.

Choose a weight for both the hang power clean and the push press that you can do at least 5-7 reps of at a time. Keep your breaks short since you get to rest while your partner works. You guys should be accumulating 12-17 hang power cleans per minute and 10-14 push press per minute! You can switch as often as you'd like but try NOT to switch more frequently than every 60-90 seconds so that you guys don't end up doing more than 20 wall walks total.

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.

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.

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. 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

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

3 DB Burpee Squat Cleans
6 Box Jumps

Can do step ups in this level / jump overs also allowed

Suggestions
Men: 30-40# DBs / 20-24" Box
Women: 15-25# DBs / 16-20" Box

Score: Rounds (Minutes) Completed with ALL Work

Goal: Complete all 12 Minutes with 3 and 6

Coaches Notes

For this level you have a range of weight options and box jump heights to choose from. Start at the lighter end, and if you pass - we suggest you work to pass this level with the heavier end of the range before moving on to Level 2.

You are allowed to do step ups and still pass this level - but definitely jump if you can!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 15-20 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (3 DB Burpee Squat Cleans and 6 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

LEVEL 2

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

4 DB Burpee Squat Cleans
8 Box Jumps

Step Ups for injury ok also jump overs if no box

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

Score: Rounds (Minutes) Completed with ALL Work

Goal: Complete all 12 Minutes with 4 and 8

Coaches Notes

You are allowed to do step ups and still pass this level - but definitely jump if you can!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-20 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (4 DB Burpee Squat Cleans and 8 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

LEVEL 3

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

5 DB Burpee Squat Cleans
10 Box Jumps

Jump Overs OK

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

Score: Rounds (Minutes) Completed with ALL Work

Goal: Complete all 12 Minutes with 5 and 10

Coaches Notes

No customizations (other than jump overs if you don't have a box) allowed to pass this level!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-15 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (5 DB Burpee Squat Cleans and 10 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

LEVEL 4

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

5 DB Burpee Squat Cleans
10 Box Jumps

Jump Overs Okay at the appropriate height

Suggestions
Men: 50# DBs / 24" Box
Women: 35# DBs / 20" Box

Score: Rounds (Minutes) Completed with ALL Work

Goal: Complete all 12 Minutes with 5 and 10

Coaches Notes

This is going to sting a bit...

No customizations (other than jump overs if you don't have a box) allowed to pass this level!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-15 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (5 DB Burpee Squat Cleans and 10 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

This workout is the TEAM VERSION of Diagnostic #3, which was programmed yesterday - Saturday, 4/16. It will NOT count as a Diagnostic score but will count as a regular workout toward 75/365/1000 if you complete it.

In Teams of 2

12 Rounds, Each

4 Devil Squat Clean
8 Box Jump

Perform in a You Go - I Go fashion. So one partner does a full round while the other rests, then switch. Continue going back and forth until both have done 12 rounds (24 total).

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

Extra Challenge
Men/Women: Increase reps to 5 and 10 - ONLY if you're still able to finish a round in 45 seconds or less

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

You're shooting for each round to take 0:45-1:00. That's a fast pace but it should be doable considering you're resting for the entire length of time that your partner rests AND assuming you're making the appropriate weight selection and/or necessary customizations.

Don't get sloppy on the devil squat cleans. Hit all of your positions sharp and clean, and do your best to breathe throughout each rep. When you get to the box for that first jump, focus on an explosive drive and pick up those feet because your legs will be tired. Find a steady rhythm and do your best to not take any breaks knowing you'll rest as soon as this round is done.

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

MAMA MODIFICATIONS

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.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

40 Air Squats
20 Pull Ups
10 Devil Press

**Strict Pull Up Option: 12-15 Strict Pull Ups Each Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: Increase Reps to:
60 Air Squats
30 Pull Ups
15 Devil Press

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

You're shooting for 3:30-5:00 per round today. Find a steady but mildly uncomfortable pace on the air squats. Of the three movements today, this one is one you can really challenge yourself to push the pace on.

Don't peacock the pull ups. Break with a few reps left in the tank each time you hop up on the bar. You should definitely be able to perform at lest 5 reps of whatever variation you choose, even under fatigue. If you don't have a pull up bar, a great customizations for those would be 20 Dumbbell Bent Over Rows or 15 Single Arm Bent Over Rows on both arms.

Choose a weight and pace on the devil press that allow you to get those 10 reps done in 1:15-2:00. Use the warm up to gauge how long 2-3 reps will take you then do the math to ensure you'll fall within that time frame.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

40 Air Squats
20 Pull Ups
10 Sandbag Burpees

**Strict Pull Up Option: 12-15 Strict Pull Ups Each Round

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

Extra Challenge
Men/Women: Increase Reps to:
60 Air Squats
30 Pull Ups
15 Sandbag Burpees

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

You're shooting for 3:30-5:00 per round today. Find a steady but mildly uncomfortable pace on the air squats. Of the three movements today, this one is one you can really challenge yourself to push the pace on.

Don't peacock the pull ups. Break with a few reps left in the tank each time you hop up on the bar. You should definitely be able to perform at lest 5 reps of whatever variation you choose, even under fatigue. If you don't have a pull up bar, a great customizations for those would be 20 Sandbag Bent Over Rows or 15 Single Arm Bent Over Rows on both arms.

Choose a pace on the sandbag bupee that allow you to get those 10 reps done in 1:15-2:00. Use the warm up to gauge how long 2-3 reps will take you then do the math to ensure you'll fall within that time frame. If your bag is too heavy to allow for that, reduce the reps to 8.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

300 Air Squats
150 Pull Ups
100 Devil Press

One Person Works at a Time. Switch whenever you want!

**Could also do this version with Sandbag Burpees as seen in Program C!

**Strict Pull Up Option: 75-100 Strict Pull Ups

Suggestions
Men: 40# DBs
Women: 25# DBs

Score: Total Time

Goal: 24-30 Minutes

Coaches Notes

You guys can split up the work however you like. The reps are listed as total combined between the two of you. While one partner works, the other rests. You shouldn't move on to the next movement until all reps of the previous movement are complete.

Find a steady but uncomfortable pace on the air squats. You can really afford to push the pace on this movement since you're resting while your partner works. Don't peacock the pull ups. Even with rest, these will get tough just with the high volume you have to work through before moving on. The variation you choose should allow you to do at least 5 at a time.

Choose a weight for the devil press that allows you to perform 7-10 reps within a minute. Use the warm up to gauge how long 2-3 reps will take you then do the math to ensure you'll fall within that time frame.

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.

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.

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!

Day 2 of Project April! Today's Program A and SHIFT workouts will count toward your Project April Badge in the Trophy Case!

This workout was the first workout of Project April in 2021!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

20 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees
18 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees
16 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees

Keep lowering the Single Arm DB Squat Clean Thrusters by 2 reps each round until you complete:

2 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees

Suggestions
Men: 40# DB
Women: 25# DB

Extra Challenge
Men: 50# DB / 8 Burpees
Women: 35# DB / Burpees

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

This version has 110 squat clean thrusters in it so make sure you are taking the time to do them properly and pace accordingly. Choose a load that you could definitely do 20 unbroken reps of if you wanted to. In the workout however, probably a good idea to break up those first few rounds into 2-3 sets. If the first 20 squat clean thrusters takes longer than 2:30, lower the weight or customize so you can take less breaks or shorter breaks. Know that after the round of 16 squat clean thrusters, you are about halfway done with them! Choose a burpee variation that you can do 6 reps in less than :40 each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

**Notice the rep range and burpee number is different than Program A today!!

16 Barbell Squat Clean Thruster
9 Burpees
14 Barbell Squat Clean Thruster
9 Burpees
12 Barbell Squat Clean Thruster
9 Burpees

Keep lowering the Barbell Squat Clean Thrusters by 2 reps each round until you complete:

2 Barbell Squat Clean Thruster
9 Burpees

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 115#+
Women: 75#+

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If at that point, the clock is past 10 minutes, lower the weight or customize another way. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

**Notice the rep range and burpee number is different than Program A today!!

16 Sandbag Squat Clean Thruster
9 Burpees
14 Sandbag Squat Clean Thruster
9 Burpees
12 Sandbag Squat Clean Thruster
9 Burpees

Keep lowering the Barbell Squat Clean Thrusters by 2 reps each round until you complete:

2 Sandbag Squat Clean Thruster
9 Burpees

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If you are working with a heavier bag and the goal time seems unrealistic, omit the round of 16 and start with 14 squat clean thrusters. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds EACH

10 Alternating Single Arm Squat Clean Thruster
6 Burpees

To be performed in an I GO - YOU GO fashion.

Could also do this version with Barbell or Sandbag. If doing that lower the squat clean thruster reps to 7 each time.

Suggestions
Men: 40# DB
Women: 25# DB

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

Score: Total Time

Goal: 16-24 Minutes

Coaches Notes

So the way this one works is you will do an entire round (10 and 6) while your partner rests. Then you'll switch. Your partner will do an entire round while you rest. Continue alternating until you've BOTH completed 10 rounds (20 total).

To hit the goal, you'll both need to finish your rounds within 0:45-1:15. Choose a load that you know you can go unbroken with for at least the first 5 rounds. Beyond that you definitely shouldn't be breaking more than once to get those 10 reps done. The burpees should take you no more than 30 seconds!

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.

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

10 Rounds

Run 200 Meters
10 Dumbbell Step Up Over

**This workout could also be done with:
Barbell Back Rack Step Up
Sandbag Shoulder Step Up Over

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

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score: Total Time

Goal: 15-20 Minutes

Coaches Notes
Be careful not to come out of the gates too hot on this one. The work within each round is relatively low but 10 rounds adds up quickly. The run should take 0:50-1:15. If your first few runs take at or above 1:15, we strongly recommend reducing the distance to something you can complete in that time. Go with a weight and height for the step up overs that will allow you to do those 10 reps unbroken for most - if not the entire - workout. Your grip may become a factor in later rounds but with a break during the run, it would be a great opportunity to challenge - and improve - your grip stamina.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 250 Meter Row
10 Dumbbell Step Up Over

**This workout could also be done with:
Barbell Back Rack Step Up
Sandbag Shoulder Step Up Over

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

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score: Total Time

Goal: 15-20 Minutes

Coaches Notes
Be careful not to come out of the gates too hot on this one. The work within each round is relatively low but 10 rounds adds up quickly. The bike/row should take 0:50-1:15. If your first few bikes/rows take at or above 1:15, we strongly recommend reducing the calories/distance to something you can complete in that time. Go with a weight and height for the step up overs that you can do those 10 reps unbroken with. Your grip is more likely to become a factor in later rounds because of the upperbody work in the bike/row. For that reason, it may be wise to break breifly once per set and do your best to only need that one break each round for the entire workout.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds

Partner 1: Run 200 Meters

While

Partner 2: Max Reps Dumbbell Step Up Over

Then SWITCH

Partner 1: Max Reps Dumbbell Step Up Over

Partner 2: Run 200 Meters

**This workout could also be done with a barbell back rack step up or sandbag shoulder step up over as seen in Program A - or - using a bike/rower as seen in Program C.

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

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score:
Total Time
Total Number of Step Up Over Reps COMBINED

Goal:
16-22 Minutes
170-220 Reps (85-110 Reps EACH)

Coaches Notes
The way this works is while you run, your partner chips away at step up overs. When you get back, they run while you do step up overs. After you both have run 200 meters, one round is complete. Continue to switch off until 10 rounds are done. This one has no built-in rest. Both partners will be working the entire time (unless one or both of you choose to rest, of course).

Don't sandbag the run to give your partner more time but these definitely shouldn't be an all-out sprint. You're looking for each 200 to take 0:50-1:15. Go with a weight and height for the step up overs that will allow you to get 8-11 reps each round. Your grip may become a factor in later rounds but with a break during the run, it would be a great opportunity to challenge - and improve - your grip stamina.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

On a 10 Minute Clock:

Run 800 Meters

Then With Remaining Time

AMRAP (As Many Rounds and Reps as Possible)

10 Dumbbell Push Press
10 Toes to Bar

**If doing V-ups/Alternating V-Ups increase reps to 14 each time

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

Extra Challenge:
Men/Women: Increase Run to 1200 Meters

Score:
800 Meter/1200 Meter Run Time
Total Rounds and Reps from the 10/10 AMRAP portion

Goal 1: 4:00 - 6:00
Goal 2: 4-6 Rounds

Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the distance of the run if it's going to take you longer than 6 minutes!! If you know you can run the 800 in under 4 minutes - do extra challenge today! The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

On a 10 Minute Clock:

Run 800 Meters

Then With Remaining Time

AMRAP (As Many Rounds and Reps as Possible)

10 Barbell Push Press
10 Toes to Bar

**If doing V-ups/Alternating V-Ups increase reps to 14 each time

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

Extra Challenge:
Men/Women: Increase Run to 1200 Meters

Score:
800 Meter/1200 Meter Run Time
Total Rounds and Reps from the 10/10 AMRAP portion

Goal 1: 4:00 - 6:00
Goal 2: 4-6 Rounds

Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the distance of the run if it's going to take you longer than 6 minutes!! If you know you can run the 800 in under 4 minutes - do extra challenge today! The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

On a 10 Minute Clock:

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

Then With Remaining Time

AMRAP (As Many Rounds and Reps as Possible)

10 Barbell Push Press
10 Toes to Bar

**If doing V-ups/Alternating V-Ups increase reps to 14 each time

**This version could also be done with dumbbell push press.

Suggestions
Men: 95-115# / 40-50# DBs
Women: 65-75# / 25-35# DBs

Extra Challenge:
Men/Women: Increase Bike/Row to:

90 Cal Bike (M) / 66 Cal Bike (W)
-OR- 1500 Meter Row

Score:
Bike/Row Time
Total Rounds and Reps from the 10/10 AMRAP portion

Goal 1: 4:00 - 6:00
Goal 2: 4-6 Rounds

Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the calories/distance on the bike/row if it's going to take you longer than 6 minutes!! If you know you can do the bike/row in under 4 minutes - do extra challenge today! The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds

Run 400 Meters (Together)
Partner 1: 15 Toes to Bar
Partner 2: 15 Dumbbell Push Press
then
Partner 1: 15 Dumbbell Push Press
Partner 2: 15 Toes to Bar

**Only rest is if you finish your toes to bar/push press while your partner still has work to do. Both people should be working pretty much at all times.

**This workout could also be done with the barbell as seen in Program B or using bike/row as seen in Program C (distances would be 30 cal (M) / 22 Cal (W) - Assault Bike -OR- 500 Meter Row)

Suggestions
Men: 95-115# / 40-50# DBs
Women: 65-75# / 25-35# DBs

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
So the way this works is when you guys come in from the run, you start on the 15 toes to bar while your partner gets to work on the 15 push press (or vice versa). Once you both are finished with that, you'll switch. So you do the push press while your partner does the toes to bar. That's one round. Repeat 2 more times.

The run should take 2:00-2:30. Don't start on the TTB/PP until both partners are back from the run. Choose a toes to bar variation that allows you to knock our 5-8 reps at a time. We suggest breaking 1-2 times from the start so that you don't resort to singles or doubles in the final round. Choose a weight for the push press that you can do in 1-2 sets for all 3 rounds.

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.

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

2 Minutes Max Reps - Double Unders/Hop Overs
2 Minutes Rest
2 Minutes Max Reps - Dumbbell Clean and Jerk
2 Minutes Rest
2 Minutes Max Reps - Dumbbell Squat Clean
2 Minutes Rest
1 Minute Max Reps - Double Unders/Hop Overs
1 Minute Rest
1 Minute Max Reps - Dumbbell Clean and Jerk
1 Minute Rest
1 Minute Max Reps - Dumbbell Squat Clean

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Total Double Unders/Hop Overs
Total Dumbbell Clean and Jerks
Total Dumbbell Squat Cleans

Goal:
Double Unders/Hop Overs: 140-300
Clean and Jerk: 40-65
Squat Clean: 40-65

Coaches Notes

Your working windows are super short today AND you get the same amount of rest as work time - so that means you should be sending it. Choose a weight for the clean & jerks and squat cleans that allows you to get 13-20 reps within a minute. That'll mean moving for MOST of the time. Maybe taking 1-2 breaks per minute and then getting right back to work. If you can't get at least 45 double unders within a minute, go with the hop overs!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Minutes Max Reps - Double Unders/Hop Overs
2 Minutes Rest
2 Minutes Max Reps - Barbell Clean and Jerk
2 Minutes Rest
2 Minutes Max Reps - Barbell Squat Clean
2 Minutes Rest
1 Minute Max Reps - Double Unders/Hop Overs
1 Minute Rest
1 Minute Max Reps - Barbell Clean and Jerk
1 Minute Rest
1 Minute Max Reps - Barbell Squat Clean

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men: 115#
Women: 75#

Score:
Total Double Unders/Hop Overs
Total Barbell Clean and Jerks
Total Barbell Squat Cleans

Goal:
Double Unders/Hop Overs: 140-300
Clean and Jerk: 40-65
Squat Clean: 40-65

Coaches Notes

Your working windows are super short today AND you get the same amount of rest as work time - so that means you should be sending it. Choose a weight for the clean & jerks and squat cleans that allows you to get 13-20 reps within a minute. That'll mean moving for MOST of the time. Maybe taking 1-2 breaks per minute and then getting right back to work. If you can't get at least 45 double unders within a minute, go with the hop overs!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Minutes Max Reps - Double Unders/Hop Overs
2 Minutes Rest
2 Minutes Max Reps - Sandbag Clean and Jerk
2 Minutes Rest
2 Minutes Max Reps - Sandbag Squat Clean
2 Minutes Rest
1 Minute Max Reps - Double Unders/Hop Overs
1 Minute Rest
1 Minute Max Reps - Sandbag Clean and Jerk
1 Minute Rest
1 Minute Max Reps - Sandbag Squat Clean

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

Extra Challenge:
Total Double Unders/Hop Overs
Total Sandbag Clean and Jerks
Total Sandbag Squat Cleans

Goal:
Double Unders/Hop Overs: 140-300
Clean and Jerk: 40-65
Squat Clean: 40-65

Coaches Notes

Your working windows are super short today AND you get the same amount of rest as work time - so that means you should be sending it. Choose a weight for the clean & jerks and squat cleans that allows you to get 13-20 reps within a minute. That'll mean moving for MOST of the time. Maybe taking 1-2 breaks per minute and then getting right back to work. If you can't get at least 45 double unders within a minute, go with the hop overs!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds

Partner 1: 60 Double Unders/Hop Overs
-THEN-
Partner 2: 60 Double Unders/Hop Overs

Partner 1: 18 Barbell Clean and Jerk
-THEN-
Partner 2: 18 Barbell Clean and Jerk

Partner 1: 16 Barbell Squat Clean
-THEN-
Partner 2: 16 Barbell Squat Clean

**Only rest is while your partner is working.

**This workout could also be done with dumbells or a sandbag as seen in Program A and C.

Suggestions
Men: 75-95# / 40# DBs / 50-70# Sandbag
Women: 55-65# / 25# DBs / 25-45# Sandbag

Extra Challenge
Men: 115# / 50# DBs
Women: 75# / 35# DBs

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The work set out for you guys today is a relatively small amount compared to other team workouts. For that reason, and because you get to rest the entire time your partner works, we expect you to "send it" when it's your turn. Choose a weight for the clean & jerks and squat cleans that you can do unbroken or as close to unbroken as possible. That doesn't mean it has to be super light - it's OK if it's challenging and you have to really fight to get the reps done. Just make sure, as always, that you are moving well and take a break if your form is falling apart. The double unders should take no longer than 1 minute each so go with the hop overs or reduce reps if you need to!

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.

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.

Jerk

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 Strict Press, Seated Strict Press, or even 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

4 Rounds

Each Round is:

12 Dumbbell Bear Complex

Rest 1 Minute Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 1:10 - 2:30

Coaches Notes

Yep - "just" 12 bear complex reps each round. We're scoring both your fastest and your slowest round, which means we want you to push the pace from the start. Challenge your capacity to hang onto the dumbbells. You'll likely need to take breaks as the rounds progress, but let today be a test of your ability to go as close to unbroken as possible while moving safely.

With that being said, there's room for breaks in the goal range so if you feel your form is breaking down or you're moving poorly, take a few deep breaths before getting back to work. As long as you are getting at least 5 reps within a minute, you're on track. If you're getting more than 8 reps within a minute, try going heavier - if that's an option for you! If not, just keep crushing it.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

Each Round is:

12 Barbell Bear Complex

Rest 1 Minute Between Rounds

Suggestions
Men: 75-95#
Women: 55-65#

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

Score:
Fastest Round
Slowest Round

Goal: 1:30 - 3:00

Coaches Notes

Yep - "just" 12 bear complex reps each round. We're scoring both your fastest and your slowest round, which means we want you to push the pace from the start. Challenge your capacity to hang onto the barbell. You'll likely need to take breaks as the rounds progress, but let today be a test of your ability to go as close to unbroken as possible while moving safely.

With that being said, there's room for breaks in the goal range so if you feel your form is breaking down or you're moving poorly, take a few deep breaths before getting back to work. As long as you are getting at least 3 reps within a minute, you're on track. If you're getting more than 7 reps within a minute, try going heavier - if that's an option for you! If not, just keep crushing it.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

Each Round is:

12 Sandbag Bear Complex

Rest 1 Minute Between Rounds

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

Extra Challenge:
Men/Women: 16 Reps Each Time

Score:
Fastest Round
Slowest Round

Goal: 1:10 - 2:30

Coaches Notes

Yep - "just" 12 bear complex reps each round. We're scoring both your fastest and your slowest round, which means we want you to push the pace from the start. Challenge your capacity to hang onto the sandbag. You'll likely need to take breaks as the rounds progress, but let today be a test of your ability to go as close to unbroken as possible while moving safely.

With that being said, there's room for breaks in the goal range so if you feel your form is breaking down or you're moving poorly, take a few deep breaths before getting back to work. As long as you are getting at least 5 reps within a minute, you're on track. If not, consider shaving off 1-2 reps per round so that you can finish in 2:30 or less.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete

As Far as You Can Get in 15 Minutes:

1 Barbell Bear Complex (Each)
2 Barbell Bear Complex (Each)
3 Barbell Bear Complex (Each)

Keep adding 1 Bear Complex EACH every time it is your turn.

This is to be performed in I go - You go fashion. So partner 1 does 1 complex, then partner 2 goes. Then parter 1 does 2 complex, then partner 2 goes....and so on.

This workout can also be done with dumbbells or sandbag as seen in Programs A and C.

Suggestions
Men: 75-95#
Women: 55-65#

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

Score: Final Round where BOTH partners completed all of the work + any additional reps (full complex) into the next round.

Goal: Finish the Round of 9-12 Reps EACH

Coaches Notes

Alright, guys. Between the two of you, you'll need to complete 6-10 reps within a minute to hit the goal - that's 3-5 reps per partner. Should be very doable considering you get to rest while your partner works.

Choose a weight that will be challenging to you but that you can do unbroken through the round of 7-8 reps. You'll likely need to take breaks as the rounds progress, but let today be a test of your ability to go as close to unbroken as possible while moving safely.

MAMA MODIFICATIONS

Bear Complex

You could try less weight, going from the hang position or starting with the dumbbells between your feet. During the mid to later stages of pregnancy, or as the belly grows, you may feel more comfortable switching from a barbell to dumbbells or a sandbag so that you don't have work around the belly quite as much. If you have a hard time maintaining control or a stable midline in the bottom of the squat or if you find yourself bearing down to complete the movement, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to help strengthen the posterior chain and support the growing belly.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

12 Alternating Dumbbell Shoulder Press
16 Alternating Dumbbell Shoulder Racked Lunges
24 Dumbbell Hop Overs

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes

You're aiming to complete one round every 1:30-2:00. The most troubling movement are the presses since they typically start off strong but quickly fade away. Be sure to choose a weight that you could do the 12 reps unbroken with and still have 5-6 reps left in the tank. If you choose to break those up, try breaking after the 10th rep or so, that way you can finish off your last few presses and then go straight into the lunges without having to pick the weights back up from the floor. The lunges should be completed in 1-2 sets. Remember, those can be forward, reverse, or walking. Use the hop overs as a chance to relax your shoulders!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

8 Barbell Shoulder Press
16 Alternating Barbell Front Rack Lunges
24 Dumbbell Hop Overs

Suggestions
Men: 65-75#
Women: 45-55#

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes

You're aiming to complete one round every 1:30-2:00. The most troubling movement are the presses since they typically start off strong but quickly fade away. Be sure to choose a weight that you could do the 8 reps unbroken with and still have 5-6 reps left in the tank. If you choose to break those up, try breaking after the 6th or 7th rep, that way you can finish off your last few presses and then go straight into the lunges without having to pick the weight back up from the floor. The lunges should be completed in 1-2 sets. Remember, those can be forward, reverse, or walking. Use the hop overs as a chance to relax your shoulders!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

10 Sandbag Shoulder Press
16 Alternating Sandbag Front Rack Lunges
24 Sandbag Hop Overs

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

Extra Challenge: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes

You're aiming to complete one round every 1:30-2:00. The most troubling movement are the presses since they typically start off strong but quickly fade away. If you're unable to perform the presses in 1-2 setes, consider reducing the reps to 8. If you do choose to break those up, try breaking after the 8th or 9th rep, that way you can finish off your last few presses and then go straight into the lunges without having to pick the weight back up from the floor. The lunges should be completed in 1-2 sets. Remember, those can be forward, reverse, or walking. Use the hop overs as a chance to relax your shoulders! Be sure you're ready for those first couple of hops after the lunges.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds:

50 Alternating Dumbbell Shoulder Press (Combined)
60 Alternating Dumbbell Front Rack Lunge (Combined)
70 Dumbbell Hop Overs (Each)

For Shoulder Press and Lunges - one person works at a time. Both partners work at the same time on the hop overs.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

So for this one, you and your partner will chip away at the 50 presses first. Only one partner can work at a time so while your partner is pressing, you will rest. Switch off as frequently as you like. Once 50 reps are completed, move onto the lunges. Same idea here. After the 60 lunges are done, you both move on to the hop overs and work at 70 reps per person at the same time. When that's done, you've completed one round. Repeat 3 more times.

Choose a weight that allows you to perform 10-16 presses at a time. You'll get some nice rest time while your partner works so it should be OK to go for bigger sets. You guys should be getting close to 20 lunges within a minute so choose a weight that allows for that. Be careful going into those hop overs after the lunges! Pick those feet up high!

MAMA MODIFICATIONS

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.

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.

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.