Street Parking Diagnostic Workout #7

Street Parking Diagnostics is a collection of 15 workouts designed to TEST your fitness. There are 4 Levels for each - with specific required movements, weight, and a time to beat. Test and re-test these to gauge your overall fitness!

This one is all about push up stamina - with enough hop overs or double unders just to be annoying...

PROGRAM A

WARM UP

WORKOUT

Level 1:

100 Push Up
Every Minute: 15 Double Unders / DB Hop Overs

No Double Unders or Hop Overs on First Minute

Level 1 Customizations Allowed:
Elevated push ups allowed - but the goal should be to complete this level with knees or toe push ups before moving on to Level 2.

Score: Total Time

Goal: Under 12 Minutes

COACHES NOTES
Push ups are one of those movements that - once they are gone....they are gone. With that in mind - break early and often and chip away at these 100 reps! Make sure you get the hop overs out of the way as quickly as possible at the top of each minute, to give you as much time as possible to work on those push up reps. To pass this level you only need to hold 8-9 push ups per minute! So break it up as 5 reps every 30 seconds or so. You've got this!

We are looking for SOLID push ups for this test. So whether you are doing these from your toes, from your knees, or elevated - keep the shoulders, and hips in line. No snaking or worming. No raised or saggy hips. Touch your chest at the bottom of each rep, and press all of the way to locked out elbows at the top.

Hop overs may also be skip overs for this level!

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

PROGRAM B

WARM UP

WORKOUT

Level 2:

150 Push Up
Every Minute: 15 Double Unders / DB Hop Overs

No Double Unders or Hop Overs on First Minute

Level 2 Customizations Allowed:
Knee push ups allowed in testing - but the goal should be to complete this level with toe push ups before moving on to Level 3.

Score: Total Time

Goal:
Men - Under 13 Minutes / Women - Under 16 Minutes

COACHES NOTES
Push ups are one of those movements that - once they are gone....they are gone. With that in mind - break early and often and chip away at these 150 reps! Keep the breaks short and make sure you get the hop overs out of the way as quickly as possible at the top of each minute, to give you as much time as possible to work on those push up reps.

Men, to pass this level you only need to hold 11-12 push ups per minute! So break it up as 6 reps every 30 seconds or so. Women you will need to hold 9-10 reps per minute. You've got this!

(Why different goals for men and women? The short answer - physiologically men are born with more upper body strength and stamina than women. Equally trained men and women will still have a discrepancy in a strict movement like a push up.)

We are looking for SOLID push ups for this test. Keep the shoulders, and hips in line. No snaking or worming. No raised or saggy hips. Touch your chest at the bottom of each rep, and press all of the way to locked out elbows at the top.

Hop overs may also be skip overs for this level!

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

PROGRAM C

WARM UP

WORKOUT

Level 3 & 4:

150 Push Up
Every Minute: 15 Double Unders / DB Hop Overs

No Double Unders or Hop Overs on First Minute

No customizations for level 3 & 4. All push ups must be from the toes!

Score: Total Time

Goal:
Level 3: Men - Under 10 Minutes / Women - Under 12 Minutes
Level 4: Men - Under 7 Minutes / Women - Under 9 Minutes

COACHES NOTES
Push ups are one of those movements that - once they are gone....they are gone. With that in mind - break early and often and chip away at these 150 reps! Keep the breaks short and make sure you get the hop overs out of the way as quickly as possible at the top of each minute, to give you as much time as possible to work on those push up reps.

LEVEL 3:
Men, to pass this level you only need to hold 15 push ups per minute! So break it up as 7-8 reps every 30 seconds or so. Women you will need to hold 12-13 reps per minute. But - that MAY not be the best strategy for this specific level, as the push ups will be more and more broken as the reps start to add up. To make the time goals for this level you may want to risk peacocking (coming out too hot) a little bit. Maybe starting strong with 20+ in the first minute.

LEVEL 4:
If you average the reps across 7 minutes for the men you would need to hold 21-22 push ups per minute. And if you average the reps across 9 minutes for women - 16-17 reps. But - that MAY not be the best strategy for this specific level, as the push ups will be more and more broken as the reps start to add up. To make the time goals for this level you may want to risk peacocking (coming out too hot) a little bit. Maybe starting strong with 30+ in the first minute.

(Why different goals for men and women? The short answer - physiologically men are born with more upper body strength and stamina than women. Equally trained men and women will still have a discrepancy in a strict movement like a push up.)

We are looking for SOLID push ups for this test. So whether you are doing these from your toes, from your knees, or elevated - keep the shoulders, and hips in line. No snaking or worming. No raised or saggy hips. Touch your chest at the bottom of each rep, and press all of the way to locked out elbows at the top.

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

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.

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.