WEDNESDAY 12/08/2021
PROGRAM A
WARM UP
WORKOUT
4 Rounds
400 Meter Run
24 Kettlebell Overhead Swings
12 Box Jumps
Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Extra Challenge
Men/Women: 5 Rounds
**Must complete first 4 rounds under 15 minutes to be allowed to go for round 5!
Score: Total Time
Goal: 16-20 Minutes
COACHES NOTES
We are shooting for 4-5 minute rounds today. The run should take around 2 minutes or less. The pace should be pretty uncomfortable in the last couple of rounds. If you think it will take a lot longer than that, shorten the distance before you start the workout. Go with a weight and variation on the swings that you can complete 24 reps in 1-2 sets the whole way. Stay focused on the box jumps. 12 reps is a rather low number so try to move through them at a constant pace without taking any longer breaks.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
4 Rounds
30 Cal (M) / 22 Cal (W) Assault Bike
or
500 Meter Row
24 Kettlebell Overhead Swings
12 Box Jumps
Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Extra Challenge
Men/Women: 5 Rounds
**Must complete first 4 rounds under 15 minutes to be allowed to go for round 5!
Score: Total Time
Goal: 16-20 Minutes
COACHES NOTES
We are shooting for 4-5 minute rounds today. The run should take around 2 minutes or less. The pace should be pretty uncomfortable in the last couple of rounds. If you think it will take a lot longer than that, shorten the distance before you start the workout. Go with a weight and variation on the swings that you can complete 24 reps in 1-2 sets the whole way. Stay focused on the box jumps. 12 reps is a rather low number so try to move through them at a constant pace without taking any longer breaks.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
KB Swing
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Box Jump
If you’re trying to manage the pressure on your pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.