#blamejulian

PROGRAM A

WARM UP

WORKOUT

#blamejulian

Every 4 Minutes for 20 Minutes (5 Rounds Total)

8 Double Dumbbell Snatch
12 Dumbbell Thrusters
Run 200 Meters

**Rest remainder of 4 minute window each time.

**This version can also be done with your sandbag.

Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men: 40# DBs / Increase Reps to 10/15
Women: 25# DBs / Increase Reps to 10/15

Score: Fastest Round
Score: Slowest Round

Goal: 2:00 - 2:40

COACHES NOTES
We are looking for full send rounds today. Choose a weight that you can go unbroken the whole way. We've suggested going lighter than usual to emphasize the fact that we want you going unbroken. You may even be able to go right into the thrusters after the final double dumbbell snatch. If you are really going full send on every round, expect that the times will fall off. This is why we want you to log both the fastest and the slowest rounds. The first round should be closer to the 2:00 end of the goal range. You should have 1:20-2:00 to rest between each work interval. So, if the first round creeps up around that 3 minute mark, definitely customize something. Shoot for definitely less than a minute on the run. If you think 200m will take longer than that, shorten the distance a bit but make that choice before you start the workout. Try to pick something you can stick with for all 5 rounds rather than making changes mid workout.

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

PROGRAM B

WARM UP

WORKOUT

#blamejulian

Every 4 Minutes for 20 Minutes (5 Rounds Total)

8 Barbell Power Snatch
12 Barbell Thrusters
Run 200 Meters

**Rest remainder of 4 minute window each time.

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

**No additional reps for Extra Challenge barbell version.

Score: Fastest Round
Score: Slowest Round

Goal: 2:00 - 2:40

COACHES NOTES
We are looking for full send rounds today. Choose a weight that you can go unbroken the whole way. We've suggested going lighter than usual to emphasize the fact that we want you going unbroken. If you are really going full send on every round, expect that the times will fall off. This is why we want you to log both the fastest and the slowest rounds. The first round should be closer to the 2:00 end of the goal range. You should have 1:20-2:00 to rest between each work interval. So, if the first round creeps up around that 3 minute mark, definitely customize something. Shoot for definitely less than a minute on the run. If you think 200m will take longer than that, shorten the distance a bit but make that choice before you start the workout. Try to pick something you can stick with for all 5 rounds rather than making changes mid workout.

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

PROGRAM C

WARM UP

WORKOUT

#blamejulian

Every 4 Minutes for 20 Minutes (5 Rounds Total)

8 Double Dumbbell Snatch
12 Dumbbell Thrusters
15 Cal (M) / 11 Cal (W) Assault Bike
or
250 Meter Row

**Rest remainder of 4 minute window each time.

**This version can also be done with sandbag or barbell as seen in Program A/B.

Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men: 40# DBs / Increase Reps to 10/15
Women: 25# DBs / Increase Reps to 10/15

Score: Fastest Round
Score: Slowest Round

Goal: 2:00 - 2:40

COACHES NOTES
We are looking for full send rounds today. Choose a weight that you can go unbroken the whole way. We've suggested going lighter than usual to emphasize the fact that we want you going unbroken. You may even be able to go right into the thrusters after the final double dumbbell snatch. If you are really going full send on every round, expect that the times will fall off. This is why we want you to log both the fastest and the slowest rounds. The first round should be closer to the 2:00 end of the goal range. You should have 1:20-2:00 to rest between each work interval. So, if the first round creeps up around that 3 minute mark, definitely customize something. Shoot for definitely less than a minute on the row/bike. If you think the calories/distance will take longer than that, adjust accordingly but make that choice before you start the workout. Try to pick something you can stick with for all 5 rounds rather than making changes mid workout.

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

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.

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.

Run/Jog

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

DB/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.

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.