There is no Vault this week (Round 2 starts next week) - AND - it's the Fourth of July! What better way to celebrate FREEDOM and INDEPENDENCE than hitting up one of the workouts from the No Equipment Workout program?

This series has 20 workouts that you can pick and choose from in a pinch - OR - can be done in order if you find yourself without equipment for an extended period of time.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

NO EQUIP #6: PLANK/BURPEE+LUNGE

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

Minute 1: 40 Second Plank Hold
Minute 2: Max Reps Burpee + Lunges
1 rep = 1 Burpee + Lunge R + Lunge L

Score: Total Burpee + Lunges Reps ONLY

Goal: 36-60 Reps

Coaches Notes

If you are unable to hold a plank for a full 40 seconds each time - do 20 seconds on/10 seconds off x 2 each time. You could even do 15 seconds on / 15 seconds off x 2 each time.

Make sure to keep the butt down and the shoulders, hips, knees and ankles in line.

On the burpee lunge + lunge it is one burpee and a lunge on both legs for EACH rep! Make sure that you stand up all of the way between lunges! If you are unable to do lunges you could do a burpee + step up right + step up left!

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

MAMA MODIFICATIONS

Plank Hold

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

400 Meters Run
30 Dumbbell Clean and Jerk
400 Meters Run

Rest 3 Minutes between rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Round 1 Total Time
Round 2 Total Time

Goal: 5:30 - 8:00

Coaches Notes

Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first run. Don't try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second run in each round, really go for it and push the pace!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

400 Meters Run
30 Barbell Clean and Jerk
400 Meters Run

Rest 3 Minutes between rounds

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

Extra Challenge
Men: 115-135#
Women: 75-95#

Score:
Round 1 Total Time
Round 2 Total Time

Goal: 5:30 - 8:00

Coaches Notes

Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first run. Don't try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second run in each round, really go for it and push the pace!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

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

30 Barbell Clean and Jerk

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

Rest 3 Minutes between rounds

**This version can also be done with dumbbells as seen in Program A.

Suggestions
Men: 75-95# / 40# DBs
Women: 55-65# / 25# DBs

Extra Challenge
Men: 115-135# / 50# DBs
Women: 75-95# / 35# DBs

Score:
Round 1 Total Time
Round 2 Total Time

Goal: 5:30 - 8:00

Coaches Notes

Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first bike/row. Don't try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second bike/row in each round, really go for it and push the pace!

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

7 Rounds

7 Dumbbell Squat
7 Kipping Pull Up
7 Dumbbell Squat
7 Toes to Bar

Strict Pull Up Option: 3-4 Strict Pull Ups per round
V-Up Customization: 10 V-Ups or Alternating V-Ups

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

Even though the reps are fairly low for each movement, 7 rounds is a lot so choose your customizations carefully to stay on track to hit the goal.

Each round should take roughly 1:30-2:30. Know that the rounds may slow down deeper in the workout as you need to rest or break more on the pull ups and toes to bar.

Choose a load on the squats that you can go unbroken the whole way.

Choose a customization on the pull ups and toes to bar that you can complete 7 reps in 1-2 sets.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

7 Rounds

7 Front Squat
7 Kipping Pull Up
7 Front Squat
7 Toes to Bar

Strict Pull Up Option: 3-4 Strict Pull Ups per round
V-Up Customization: 10 V-Ups or Alternating V-Ups

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

Extra Challenge
Men: 115-135#
Women: 75-95#

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

Even though the reps are fairly low for each movement, 7 rounds is a lot so choose your customizations carefully to stay on track to hit the goal.

Each round should take roughly 1:30-2:30. Know that the rounds may slow down deeper in the workout as you need to rest or break more on the pull ups and toes to bar.

Choose a load on the squats that you can go unbroken the whole way.

Choose a customization on the pull ups and toes to bar that you can complete 7 reps in 1-2 sets.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

7 Rounds

7 Sandbag Front Squat
7 Kipping Pull Up
7 Sandbag Front Squat
7 Toes to Bar
-OR- Sandbag Supine Toe Touches

Strict Pull Up Option: 3-4 Strict Pull Ups per round
V-Up Customization: 10 V-Ups or Alternating V-Ups

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

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

Even though the reps are fairly low for each movement, 7 rounds is a lot so choose your customizations carefully to stay on track to hit the goal.

Each round should take roughly 1:30-2:30. Know that the rounds may slow down deeper in the workout as you need to rest or break more on the pull ups and toes to bar.

The squat should be performed unbroken most if not all the way.

Choose a customization on the pull ups and toes to bar that you can complete 7 reps in 1-2 sets.

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.

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.

Lying Leg Lifts

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, knees bent, or using your hands to hold on to something for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. 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 12 Minutes

2 Wall Walks
12 Box Jumps
Max Reps Devil Press

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

Extra Challenge
Men: 3 Wall Walks / 16 Box Jumps
Women: 3 Wall Walks / 16 Box Jumps

Score: Total Devil Press Reps Only

Goal: 42-66

Coaches Notes

It is very important that you set yourself properly for this workout. We want you to have at least 45 seconds for the devil presses each time.

Choose a wall walk customization and box jump height that allows you to get through that work in 1:00.

To hit the goal, you'll need to complete 7-11 devil presses in each round.

This might mean that you need to customize more than you normally do with these movements. Some options include: inchworms, lower box height, lighter weight or all of the above!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 12 Minutes

2 Wall Walks
12 Box Jumps
Max Reps Sandbag Burpee

Suggestions
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box

Extra Challenge
Men: 3 Wall Walks / 16 Box Jumps
Women: 3 Wall Walks / 16 Box Jumps

Score: Total Sandbag Burpee to Overhead Reps ONLY

Goal: 42-66

Coaches Notes

It is very important that you set yourself properly for this workout. We want you to have at least 45 seconds for the devil presses each time.

Choose a wall walk customization and box jump height that allows you to get through that work in 1:15.

To hit the goal, you'll need to complete 7-11 devil presses in each round.

This might mean that you need to customize more than you normally do with these movements. Some options include: inchworms, lower box height, or even taking one of the fillers out of your bag!

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

MAMA MODIFICATIONS

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.

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.

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!

Burpee

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds)

30 Wall Balls
30 Kettlebell Overhead Swings

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

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

Score: Total Reps

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

Coaches Notes

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

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

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

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

MAMA MODIFICATIONS

Thruster/Wallball

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB Swing

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: RAGNAROK

5 Rounds

20 Lateral Burpee Over Dumbbells
2 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 30 Lateral Burpees / 50# DBs
Women: 30 Lateral Burpees / 35# DBs

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The final workout of the 2022 Vault and it will not disappoint! To clarify the flow:

1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.

Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. Choose a weight that you really won't have to break up. PRO TIP: Put down the DBs after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.

This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: RAGNAROK

5 Rounds

20 Lateral Burpee Over Barbell
2 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

Suggestions
Men: 95#
Women: 65#

Extra Challenge:
Men: 30 Lateral Burpees / 115-135#+
Women: 30 Lateral Burpees / 75-85#+

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The final workout of the 2022 Vault and it will not disappoint! To clarify the flow:

1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.

Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. Choose a weight that you really won't have to break up. PRO TIP: Put down the bar after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.

This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: RAGNAROK

5 Rounds

20 Lateral Burpee Over Sandbag
2 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

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

Extra Challenge
Men/Women: 30 Lateral Burpees per round

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The final workout of the 2022 Vault and it will not disappoint! To clarify the flow:

1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.

Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. You really shouldn't have to break up the sandbag movements other than transitioning from one to the other. PRO TIP: Put down the bag after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.

This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!

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

MAMA MODIFICATIONS

N/A

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

12 Dumbbell Squat
8 Kipping Pull Up

Strict Pull Up Option:
5 Strict Pull Ups Per Round

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

This is a lot of squatting and pull ups today!

And, it is meant to go fairly quick. 1:00-1:30 per round.

Each round of dumbbell squats should take no more than 2 sets to complete. Choose a weight that you can knock out 12 reps without much struggle when fresh.

For the kipping pull ups, these are likely going to get more broken up as the workout progresses. Choose a variation that you could do 10-15 unbroken reps of if you were just doing pull ups. In the workout, break them up early. Think 1-2 sets for the first 6-7 rounds. In the later rounds, you might need to break into 3 sets.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

‘10 Rounds

8 Barbell Back Squat
8 Kipping Pull Up

Strict Pull Up Option:
5 Strict Pull Ups Per Round

Suggestions
Men: 115-135#
Women: 65-75#

Extra Challenge
Men: 155#+
Women: 105#+

Score: Total Time

Goal: 10:0-15:00

Coaches Notes

This is a lot of squatting and pull ups today!

And, it is meant to go fairly quick. 1:00-1:30 per round.

Choose a weight on the squats that you can knock out 8 reps without much struggle when fresh. Consider resting with the bar on your shoulders rather than dropping it and having to re-rack it again.

For the kipping pull ups, these are likely going to get more broken up as the workout progresses. Choose a variation that you could do 10-15 unbroken reps of if you were just doing pull ups. In the workout, break them up early. Think 1-2 sets for the first 6-7 rounds. In the later rounds, you might need to break into 3 sets.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

12 Sandbag Back Squat
8 Kipping Pull Up

Strict Pull Up Option:
5 Strict Pull Ups Per Round

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

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

This is a lot of squatting and pull ups today!

And, it is meant to go fairly quick. 1:00-1:30 per round.

Consider resting with the bag on your shoulders during the squats rather than dropping it and having to re-rack it again. Remember to keep your chest up and your belly tight!

For the kipping pull ups, these are likely going to get more broken up as the workout progresses. Choose a variation that you could do 10-15 unbroken reps of if you were just doing pull ups. In the workout, break them up early. Think 1-2 sets for the first 6-7 rounds. In the later rounds, you might need to break into 3 sets.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

30 Alternating Dumbbell Power Snatch
200m Run

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: 2:00-3:00

Coaches Notes

These rounds should be close to max effort. Expect that the round times will drop off from round 1 to round 5 so set yourself up for the first round to be closer to the 2 minute mark.

Choose a weight on the snatches that you can get through 30 reps in 1-2 sets the whole way. They should take 1:00-1:30.

You get to rest after the run so don't hold back. Go full send!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

20 Barbell Power Snatch
200m Run

Rest 1 minute between rounds

*You could also use your sandbag for this version!

Suggestions
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score:
Fastest Round
Slowest Round

Goal: 2:00-3:00

Coaches Notes

These rounds should be close to max effort. Expect that the round times will drop off from round 1 to round 5 so set yourself up for the first round to be closer to the 2 minute mark.

Choose a weight on the snatches that you can get through 20 reps in 1-2 sets the whole way. They should take 1:00-1:30.

You get to rest after the run so don't hold back. Go full send!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

30 Alternating Dumbbell Power Snatch
15 Cal (M) / 11 Cal (W) Bike
-OR- 18 Cal(M) / 13 Cal (W) Row

Rest 1 minute between rounds

*You can also do this version with your barbell or sandbag (20 reps)

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

Score:
Fastest Round
Slowest Round

Goal: 2:00-3:00

Coaches Notes

These rounds should be close to max effort. Expect that the round times will drop off from round 1 to round 5 so set yourself up for the first round to be closer to the 2 minute mark.

Choose a weight on the snatches that you can get through 30 reps in 1-2 sets the whole way. They should take 1:00-1:30.

You get to rest after the bike/row so don't hold back. Go full send!

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

MAMA MODIFICATIONS

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Run/Jog

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

12 Unweighted Lungesters
7 Dumbbell Shoulder Press
50m 1/2 Up 1/2 Shoulder Racked Carry

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 16:00-24:00

Coaches Notes

Bit of a longer grind today. Prepare for the shoulder strength and stamina to be tested. We are looking for 2-3 minute rounds.

The unweighted lungester is a lunge on both sides plus an air squat. These should take about a minute or so. Make sure that you stand up all the way between each lunge and squat.

Choose a weight on the shoulder presses that you can complete the reps in 1-2 sets each round for the entire workout. Remember these are strict shoulder presses so try to avoid using the hips. Squeeze your butt and your thighs!

For the carry, switch the overhead arm at the halfway point each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

12 Unweighted Lungesters
7 Barbell Shoulder Press
50m Overhead Plate Carry

Suggestions
Men: 75-95# / 45# Plate
Women: 55-65# / 25# Plate

Extra Challenge
Men: 115#
Women: 75#

Score: Total Time

Goal: 16:00-24:00

Coaches Notes

Bit of a longer grind today. Prepare for the shoulder strength and stamina to be tested. We are looking for 2-3 minute rounds.

The unweighted lungester is a lunge on both sides plus an air squat. These should take about a minute or so. Make sure that you stand up all the way between each lunge and squat.

Choose a weight on the shoulder presses that you can complete the reps in 1-2 sets each round for the entire workout. Remember these are strict shoulder presses so try to avoid using the hips. Squeeze your butt and your thighs!

For the carry, the idea is to go unbroken or take a short break at the halfway point.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

12 Unweighted Lungesters
7 Sandbag Shoulder Press
50m Overhead Sandbag Carry

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

Score: Total Time

Goal: 16:00-24:00

Coaches Notes

Bit of a longer grind today. Prepare for the shoulder strength and stamina to be tested. We are looking for 2-3 minute rounds.

The unweighted lungester is a lunge on both sides plus an air squat. These should take about a minute or so. Make sure that you stand up all the way between each lunge and squat.

The shoulder presses should be completed in 1-2 sets each round for the entire workout. Remember these are strict shoulder presses so try to avoid using the hips. Squeeze your butt and your thighs!

For the carry, the idea is to go unbroken or take a short break at the halfway point.

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

MAMA MODIFICATIONS

Lungester

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 Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat. 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.

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

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

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

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

Score: Total Time

Goal: 8:00-12:00

Coaches Notes

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

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

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

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

MAMA MODIFICATIONS

Double/Single Unders

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB Swing

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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

2022 VAULT: THOR

Every 3 Minutes:

100 Meter Farmer Carry
20 Alternating Dumbbell Hang Snatch
Max Push Up + Taps in time remaining in 3-minute window

Keep going until you complete 100 Push Up + Taps

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Men/Women: Increase Push Up + Taps to 120

Only go Extra Challenge if you can complete 100 Push Up + Taps in under 15 minutes.

Score: Total Time

Goal: 15-21 Minutes

Coaches Notes

This one is going to be a mental challenge for sure! You should get about a minute each round to get after the push up + taps. You'll need to find the sweet spot as far as how to break those up in a way that you are working for as much of that minute as possible.

The carry is going to take about a minute. Try to hold on for the full 100m or at the most break once at the turn around point. Your grip is going to be taxed from the carry so when you get to the hang snatches, make sure you are being extra explosive from the hips. Another reason to really try to recruit the lower body in the snatches is to save your upper body for the push up + taps. Choose a weight that you can complete the snatches in 1-2 sets each time.

Choose a variation on the push up + taps that you can do at least 5 reps at a time. You may be able to do some bigger sets at the beginning but as the workout progresses, more breaks will be needed. To hit the goal you'll need to get 14-20 reps per round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: THOR

Every 3 Minutes:

100 Meter Farmer Carry
15 Hang Power Snatch
Max Push Up + Taps in time remaining in 3-minute window

Keep going until you complete 100 Push Up + Taps

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

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

Men/Women: Increase Push Up + Taps to 120

Only go Extra Challenge if you can complete 100 Push Up + Taps in under 15 minutes.

Score: Total Time

Goal: 15-21 Minutes

Coaches Notes

This one is going to be a mental challenge for sure! You should get about a minute each round to get after the push up + taps. You'll need to find the sweet spot as far as how to break those up in a way that you are working for as much of that minute as possible.

The carry is going to take about a minute. Try to hold on for the full 100m or at the most break once at the turn around point. Your grip is going to be taxed from the carry so when you get to the hang snatches, make sure you are being extra explosive from the hips. Another reason to really try to recruit the lower body in the snatches is to save your upper body for the push up + taps.

Ideally the snatches are performed in two sets the whole way. If you are able to go unbroken the whole time, it is likely too light. And, if you are having to break it up more than that, it is likely too heavy. Remember, we want at least a minute to bang out those push up + taps!

Choose a variation on the push up + taps that you can do at least 5 reps at a time. You may be able to do some bigger sets at the beginning but as the workout progresses, more breaks will be needed. To hit the goal you'll need to get 14-20 reps per round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: THOR

Every 3 Minutes:

100 Meter Suitcase Carry
15 Hang To Overhead
Max Push Up + Taps in time remaining in 3-minute window

Keep going until you complete 100 Push Up + Taps

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

Extra Challenge
Men/Women: Increase Push Up + Taps to 120

Only go Extra Challenge if you can complete 100 Push Up + Taps in under 15 minutes.

Score: Total Time

Goal: 15-21 Minutes

Coaches Notes

This one is going to be a mental challenge for sure! You should get about a minute each round to get after the push up + taps. You'll need to find the sweet spot as far as how to break those up in a way that you are working for as much of that minute as possible.

The carry is going to take about a minute. You should be able to hold for the first 50m putting the bag down just long enough to turn and regrip with the other hand. Your grip is going to be taxed from the carry so when you get to the hang to overheads, make sure you are being extra explosive from the hips. Another reason to really try to recruit the lower body in the hang to overheads is to save your upper body for the push up + taps.

Choose a variation on the push up + taps that you can do at least 5 reps at a time. You may be able to do some bigger sets at the beginning but as the workout progresses, more breaks will be needed. To hit the goal you'll need to get 14-20 reps per round.

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

MAMA MODIFICATIONS

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

15 Dumbbell Squat
6 Toes to Bar
10 Dumbbell Squat
6 Toes to Bar
5 Dumbbell Squat
6 Toes to Bar
5 Dumbbell Squat
6 Toes to Bar
10 Dumbbell Squat
6 Toes to Bar
15 Dumbbell Squat

Rest 3 Minutes between rounds

* Each round ends on squats NOT toes to bar!

Go with 8 Alternating V-Ups each time if toes to bar are not happening.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50#+ DBs / 8 Toes to Bar
Women: 35#+ DBs / 8 Toes to Bar

Score:
Round 1 Time
Round 2 Time

Goal: 5:00-8:00

Coaches Notes

Each of these rounds should be a very hard pace and level of intensity. Even with the 3 minute break in between, the time of the second round may fall off a bit.

Choose a weight on the squats that you think you could go unbroken the whole way.

For the toes to bar, choose a variation that you could get through all 6 reps in about 20 seconds for the first few rounds. They should not be really broken up. Think 1-2 sets at the most, even toward the end of the second round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

15 Barbell Front Squat
6 Toes to Bar
10 Barbell Front Squat
6 Toes to Bar
5 Barbell Front Squat
6 Toes to Bar
5 Barbell Front Squat
6 Toes to Bar
10 Barbell Front Squat
6 Toes to Bar
15 Barbell Front Squat

Rest 3 Minutes between rounds

* Each round ends on squats NOT toes to bar!

Go with 8 Alternating V-Ups each time if toes to bar are not happening.

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

Extra Challenge
Men: 115#+ / 8 Toes to Bar
Women: 75#+ / 8 Toes to Bar

Score:
Round 1 Time
Round 2 Time

Goal: 5:00-8:00

Coaches Notes

Each of these rounds should be a very hard pace and level of intensity. Even with the 3 minute break in between, the time of the second round may fall off a bit.

Choose a weight on the squats that you think you could go unbroken the whole way.

For the toes to bar, choose a variation that you could get through all 6 reps in about 20 seconds for the first few rounds. They should not be really broken up. Think 1-2 sets at the most, even toward the end of the second round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

15 Sandbag Front Squat
6 Toes to Bar
10 Sandbag Front Squat
6 Toes to Bar
5 Sandbag Front Squat
6 Toes to Bar
5 Sandbag Front Squat
6 Toes to Bar
10 Sandbag Front Squat
6 Toes to Bar
15 Sandbag Front Squat

Rest 3 Minutes between rounds

* Each round ends on squats NOT toes to bar!

Go with 8 Alternating V-Ups each time if toes to bar are not happening.

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

Extra Challenge
Men / Women: 8 Toes to Bar

Score:
Round 1 Time
Round 2 Time

Goal: 5:00-8:00

Coaches Notes

Each of these rounds should be a very hard pace and level of intensity. Even with the 3 minute break in between, the time of the second round may fall off a bit.

Choose a weight on the squats that you think you could go unbroken the whole way.

For the toes to bar, choose a variation that you could get through all 6 reps in about 20 seconds for the first few rounds. They should not be really broken up. Think 1-2 sets at the most, even toward the end of the second round.

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.

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.

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

6 Rounds

3 Wall Walks
12 (6L/6R) Staggered Stance Deadlifts
30 Double Unders/Hop Overs

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

Extra Challenge
Men/Women:
4 Wall Walks + 50 Double Unders

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

In order to hit the goal for this one, you'll need to complete a round every 2-3 minutes.

The wall walks should take NO MORE than 1:00 each time. If they are going to take longer than a minute, either customize the movement or cuts the reps down to 2.

For the staggered stance deadlifts, we are really trying to isolate the glutes and hamstrings on the front leg. So in your warm up, play around with the stance a bit so that you know how to space your feet, how much to bend either knees so that it is the front leg that is doing the work. These should be performed with control and unbroken.

We are looking for around 30 seconds for the double unders. No more than 40! If they are going to be really broken up, go with hop overs. Or, just do hop overs anyway because they are awesome!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

6 Rounds

3 Wall Walks
9 Barbell Deadlifts
30 Double Unders/Hop Overs

Suggestions
Men: 185-275#
Women: 125-185#

Extra Challenge
Men/Women:
4 Wall Walks + 50 Double Unders

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

In order to hit the goal for this one, you'll need to complete a round every 2-3 minutes.

The wall walks should take NO MORE than 1:00 each time. If they are going to take longer than a minute, either customize the movement or cuts the reps down to 2.

For the deadlifts, these should be performed with control and unbroken. When choosing the load, think about what you will be able to still move well in rounds 5 and 6.

We are looking for around 30 seconds for the double unders. No more than 40! If they are going to be really broken up, go with hop overs. Or, just do hop overs anyway because they are awesome!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

3 Wall Walks
12 (6L/6R) Staggered Stance Sandbag Deadlifts
30 Double Unders/Hop Overs

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

Extra Challenge
Men/Women:
4 Wall Walks + 50 Double Unders

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

In order to hit the goal for this one, you'll need to complete a round every 2-3 minutes.

The wall walks should take NO MORE than 1:00 each time. If they are going to take longer than a minute, either customize the movement or cuts the reps down to 2.

For the staggered stance deadlifts, we are really trying to isolate the glutes and hamstrings on the front leg. So in your warm up, play around with the stance a bit so that you know how to space your feet, how much to bend either knees so that it is the front leg that is doing the work. These should be performed with control and unbroken.

We are looking for around 30 seconds for the double unders. No more than 40! If they are going to be really broken up, go with hop overs. Or, just do hop overs anyway because they are awesome!

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

MAMA MODIFICATIONS

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.

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.

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.

Jump/Skip/Hop Overs

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1

4 Rounds

10 Dumbbell Hang Squat Clean
200m Run

Rest 1 Minute before Part 2,

Part 2

4 Rounds

16 Farmer Step Up
200m Run

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Part 1 Time
Part 2 Time

Goal:
Part 1: 5:30-7:30
Part 2: 7:00-9:00

Coaches Notes

Part 1 - The cleans should be performed unbroken most if not all the way. Choose a load that allows you to move through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 - You have a bit longer to complete each round than part 1, because the step ups are going to take more time. Make sure that the load you chose for part 1 is manageable or you can make adjustments during the 1 minute rest. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Part 1

4 Rounds

10 Barbell Hang Squat Clean
200m Run

Rest 1 Minute before Part 2,

Part 2

4 Rounds

16 Farmer Step Up
200m Run

Suggestions
Men: 75-95# / 40# DBs
Women: 55-65# / 25# DBs

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

Score:
Part 1 Time
Part 2 Time

Goal:
Part 1: 5:30-7:30
Part 2: 7:00-9:00

Coaches Notes

Part 1 - The cleans should be performed unbroken most if not all the way. Choose a load that allows you to move through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 - You have a bit longer to complete each round than part 1, because the step ups are going to take more time. Make sure that the load you chose for part 1 is manageable or you can make adjustments during the 1 minute rest. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1

4 Rounds

10 Sandbag Hang Squat Clean
200 Meter Run
-OR- 15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row

Rest 1 Minute before Part 2,

Part 2

4 Rounds

16 Shoulder Step Up*
200 Meter Run
-OR- 15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row

*Switch shoulders every round or every 8 reps.

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

Score:
Part 1 Time
Part 2 Time

Goal:
Part 1: 5:30-7:30
Part 2: 7:00-9:00

Coaches Notes

Part 1 - The cleans should be performed unbroken most if not all the way. Focus on moving through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 - You have a bit longer to complete each round than part 1, because the step ups are going to take more time. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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

MAMA MODIFICATIONS

Hang Clean

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

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

10 Minute AMRAP

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

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

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

Score: Total Completed Rounds + Any Additional Reps

Goal: 10-13 Rounds

Coaches Notes

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

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

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

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Minute AMRAP

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

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

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

Score: Total Completed Rounds + Any Additional Reps

Goal: 10-13 Rounds

Coaches Notes

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Minute AMRAP

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

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

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

Score: Total Completed Rounds + Any Additional Reps

Goal: 10-13 Rounds

Coaches Notes

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

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

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

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

MAMA MODIFICATIONS

Box Jump

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

Shoulder Press

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Jump/Skip/Hop Overs

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

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

2022 VAULT: VALHALLA

1 Mile Run

then

4 Rounds

10 Dumbbell Lungester
20 Kipping Pull Up

**Strict Pull Up Option: 10-14 Strict Pull Ups per Round

**Could also use your sandbag with this version doing:
Sandbag Lungester

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 1.5 Mile Run / 50# DBs
Women: 1.5 Mile Run / 35# DBs

Score 1: Mile Time
Score 2: Total Time

Goal 1: 7-10 Minutes
Goal 2: 20-25 Minutes

Coaches Notes

We've got two scores today. This is so that you are encouraged to push the pace on both the mile run and the lungesters/pull ups. If you think the run is going to take longer than 10 minutes, consider reducing the distance to something that will get you in that window while still maintaining an uncomfortable pace. If you know you have faster than a 7 minute mile, go with the Extra Challenge distance!

You've got 12-16 minutes to complete the 4 rounds - that is 3:00-4:00 per round. The lungesters should be completed in 1-3 sets the whole way so choose your load accordingly.

Go with a pull up variation that allows you to complete at least 5 reps at a time. That also means, break them up so that you can always do at least 5 reps. If you are capable of doing 20 unbroken pull ups but after that you can only do a few at a time, it's better to break them early into something more sustainable - maybe 12-8 or 7-7-6.

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

4 Rounds
2 Minutes of Continuous Movement
10 Dumbbell Lungester
20 Kipping Pull Up

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: VALHALLA

1 Mile Run

then

4 Rounds

10 Barbell Lungester
20 Kipping Pull Up

*Strict Pull Up Option: 10-14 Strict Pull Ups per Round

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

Extra Challenge
Men: 1.5 Mile Run / 95#+
Women: 1.5 Mile Run / 65#+

Score 1: Mile Time
Score 2: Total Time

Goal 1: 7-10 Minutes
Goal 2: 20-25 Minutes

Coaches Notes

We've got two scores today. This is so that you are encouraged to push the pace on both the mile run and the lungesters/pull ups. If you think the run is going to take longer than 10 minutes, consider reducing the distance to something that will get you in that window while still maintaining an uncomfortable pace. If you know you have faster than a 7 minute mile, go with the Extra Challenge distance!

You've got 12-16 minutes to complete the 4 rounds - that is 3:00-4:00 per round. The lungesters should be completed in 1-3 sets the whole way so choose your load accordingly.

Go with a pull up variation that allows you to complete at least 5 reps at a time. That also means, break them up so that you can always do at least 5 reps. If you are capable of doing 20 unbroken pull ups but after that you can only do a few at a time, it's better to break them early into something more sustainable - maybe 12-8 or 7-7-6.

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

4 Rounds
2 Minutes of Continuous Movement
10 Barbell Lungester
20 Kipping Pull Up

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: VALHALLA

120 Cal (M) / 88 Cal (W) Assault Bike
- OR - 2000m Row

then

4 Rounds

10 Barbell Lungester
20 Kipping Pull Up

*Strict Pull Up Option: 10-14 Strict Pull Ups per Round

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

Extra Challenge
Men: 180 Cal Bike | 3000m Row / 95#+
Women: 132 Cal Bike | 3000m Row / 65#+

Score 1: Bike/Row Time
Score 2: Total Time

Goal 1: 7-10 Minutes
Goal 2: 20-25 Minutes

Coaches Notes

We've got two scores today. This is so that you are encouraged to push the pace on both the bike/row and the lungesters/pull ups. If you think the bike/row is going to take longer than 10 minutes, consider reducing the distance to something that will get you in that window while still maintaining an uncomfortable pace. If your bike/row is faster than 7 minutes, consider doing the Extra Challenge calories!

You've got 12-16 minutes to complete the 4 rounds - that is 3:00-4:00 per round. The lungesters should be completed in 1-3 sets the whole way so choose your load accordingly.

Go with a pull up variation that allows you to complete at least 5 reps at a time. That also means, break them up so that you can always do at least 5 reps. If you are capable of doing 20 unbroken pull ups but after that you can only do a few at a time, it's better to break them early into something more sustainable - maybe 12-8 or 7-7-6.

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

MAMA MODIFICATIONS

N/A

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

6 Devil Press
9 Box Jump

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

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

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going 'unbroken' on the devil presses, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don't feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

6 Plate Burpees
9 Box Jump

Suggestions
Men: 45# / 20-24" Box
Women: 35# / 16-20" Box

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

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going 'unbroken' on the plate burpees, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don't feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

6 Sandbag Burpees
9 Box Jump

Suggestions
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box

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

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going 'unbroken' on the sandbag burpees, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don't feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.

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

MAMA MODIFICATIONS

Box Jump

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

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!

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 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.

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.