SATURDAY 12/11/2021
PROGRAM A
WARM UP
WORKOUT
6 Rounds
6 Dumbbell Hang Clunge
6 Kipping Pull Up
Rest 3 Minutes (After 6 Rounds)
6 Rounds
6 Dumbbell Hang Clunge
6 Kipping Pull Up
**Strict Pull Up Option: 3-4 Strict Pull Ups Each Round
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs / Increase Pull Ups to 8
Women: 35# DBs / Increase Pull Ups to 8
Score: Part 1 Time
Score: Part 2 Time
Goal: 4:30 - 6:00
COACHES NOTES
In order to hit the goals for today's workout, you'll need to be completing a round every 45-60 seconds. That should be totally doable if you choose the appropriate weights and/or customizations! When deciding on your hang clunge weight, it should be something that allows you to do those 6 reps unbroken for all 6 rounds. You don't have to move super fast through them but you should feel confident in keeping a steady pace. Those should take around 30 seconds to get through. For the pull ups, this workout is a great opportunity to improve your stamina by going unbroken the whole way through. But if you need to break them up, that's fine - just be sure you get them done in 15-30 seconds!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
6 Rounds
6 Barbell Hang Clunge
6 Kipping Pull Up
Rest 3 Minutes (After 6 Rounds)
6 Rounds
6 Barbell Hang Clunge
6 Kipping Pull Up
**Strict Pull Up Option: 3-4 Strict Pull Ups Each Round
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115# + / Increase Pull Ups to 8
Women: 75# + / Increase Pull Ups to 8
Score: Time for First 6 Rounds
Score: Time for Second 6 Rounds
Part 1 Goal: 4:30 - 6:00
Part 2 Goal: 4:30 - 6:00
COACHES NOTES
In order to hit the goals for today's workout, you'll need to be completing a round every 45-60 seconds. That should be totally doable if you choose the appropriate weights and/or customizations! When deciding on your hang clunge weight, it should be something that allows you to do those 6 reps unbroken for all 6 rounds. You don't have to move super fast through them but you should feel confident in keeping a steady pace. Those should take around 30 seconds to get through. For the pull ups, this workout is a great opportunity to improve your stamina by going unbroken the whole way through. But if you need to break them up, that's fine - just be sure you get them done in 15-30 seconds!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
6 Rounds
6 Sandbag Hang Clunge
6 Kipping Pull Up
Rest 3 Minutes (After 6 Rounds)
6 Rounds
6 Sandbag Hang Clunge
6 Kipping Pull Up
**Strict Pull Up Option: 3-4 Strict Pull Ups Each Round
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: Increase Pull Ups to 8
Score: Time for First 6 Rounds
Score: Time for Second 6 Rounds
Part 1 Goal: 4:30 - 6:00
Part 2 Goal: 4:30 - 6:00
COACHES NOTES
In order to hit the goals for today's workout, you'll need to be completing a round every 45-60 seconds. That should be totally doable if you choose the appropriate customizations (as needed)! We're looking for the hang clunges to be done unbroken for all 6 rounds. You don't have to move super fast through them but you should feel confident in keeping a steady pace. If the weight of your sandbag isn't allowing for that, consider reducing reps to something you can complete unbroken in 30 seconds. For the pull ups, this workout is a great opportunity to improve your stamina by going unbroken the whole way through. But if you need to break them up, that's fine - just be sure you get them done in 15-30 seconds!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
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.