PROGRAM A

WARM UP

WORKOUT

4 Rounds

18 Alternating Dumbbell Strict Press
18 Kipping Pull Up
400 Meter Run

Rest 1 Minute Between Rounds

Strict Pull Up Option: 9-12 Strict Pull Ups per Round

Suggested Weight
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time (Including Rest) - Goal is for each round to be consistent

Goal: 15-20 Minutes

Coaches Notes
We are looking for 3:00-4:15 per round on this one. And, as the goal states, we want to be consistent with our times across each round set a pace at the beginning that you think you can maintain aka don't go full send! The alternating strict press should be in one or 2 sets for all rounds. Keep in mind that these will become way more challenging in rounds 3 and 4. Choose a variation on the pull up that you can complete them in 4 sets or less the whole way. They should take less than 1:15 each time.

For the run, push the pace. You get to rest afterward! Think roughly 2 minutes for each 400m interval.

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

PROGRAM B

WARM UP

WORKOUT

4 Rounds

12 Bench Press
18 Kipping Pull Up
400 Meter Run

Rest 1 Minute Between Rounds

Strict Pull Up Option: 9-12 Strict Pull Ups per Round

*Could also do this version with seated sandbag strict press.

Suggested Weight
Men: 115-135#
Women: 65-75#

Extra Challenge:
Men: 155#+
Women: 95#+

Score: Total Time (Including Rest) - Goal is for each round to be consistent

Goal: 15-20 Minutes

Coaches Notes
We are looking for 3:00-4:15 per round on this one. And, as the goal states, we want to be consistent with our times across each round set a pace at the beginning that you think you can maintain aka don't go full send!

The bench press should be in one or 2 sets for all rounds. Keep in mind that these will become way more challenging in rounds 3 and 4. Choose a variation on the pull up that you can complete them in 4 sets or less the whole way. They should take less than 1:15 each time.

For the run, push the pace. You get to rest afterward! Think roughly 2 minutes for each 400m interval.

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

PROGRAM C

WARM UP

WORKOUT

4 Rounds

12 Bench Press
18 Kipping Pull Up
30 Cal (M) / 22 Cal (W) Assault
-OR- 500 Meter Row

Rest 1 Minute Between Rounds

Strict Pull Up Option: 9-12 Strict Pull Ups per Round

**Could also do this version with dumbbells as seen in Program A or seated sandbag strict press.

Suggested Weight
Men: 115-135#
Women: 65-75#

Extra Challenge:
Men: 155#+
Women: 95#+

Score: Total Time (Including Rest) - Goal is for each round to be consistent

Goal: 15-20 Minutes

Coaches Notes
We are looking for 3:00-4:15 per round on this one. And, as the goal states, we want to be consistent with our times across each round set a pace at the beginning that you think you can maintain aka don't go full send!

The bench press should be in one or 2 sets for all rounds. Keep in mind that these will become way more challenging in rounds 3 and 4. Choose a variation on the pull up that you can complete them in 4 sets or less the whole way. They should take less than 1:15 each time.

For the row/bike, push the pace. You get to rest afterward! Think roughly 2 minutes for each interval.

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

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.

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.

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.