No Vault workout this week! Instead - enjoy this workout from the Diagnostics Series! This is Diagnostic Test #9!

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

PROGRAM A

WARM UP

WORKOUT

Level 1:

3 Sets

Each Set is 5 Rounds of:

6 Barbell Power Clean & Jerk
4 Barbell Thruster

Rest 2 Minutes Between Sets

Level 1 Requirements

Dumbbell Option:
Men: 25-30# DBs
Women: 15-20# DBs

Barbell Option:
Men: 55#
Women: 35-45#

**If using an empty 35-45# barbell for this one, you don't need to touch the ground - have each rep start at mid-shin.

No Customizations Allowed for Level 1

Score: Total Time (Including Rest)
Score to Pass Level 1: Under 16 Minutes

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

PROGRAM B

WARM UP

WORKOUT

Level 2:

3 Sets

Each Set is 5 Rounds of:

6 Barbell Power Clean & Jerk
4 Barbell Thruster

Rest 2 Minutes Between Sets

Level 2 Requirements

Dumbbell Option:
Men: 40# DBs
Women: 25# DBs

Barbell Option:
Men: 95#
Women: 65#

No Customizations Allowed for Level 2

Score: Total Time (Including Rest)
Score to Pass Level 2: Under 16 Minutes

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

PROGRAM C

WARM UP

WORKOUT

Level 3 & 4:

3 Sets

Each Set is 5 Rounds of:

6 Barbell Power Clean & Jerk
4 Barbell Thruster

Rest 2 Minutes Between Sets

Level 3 Requirements

Dumbbell Option:
Men: 40# DBs
Women: 25# DBs

Barbell Option:
Men: 95#
Women: 65#

No Customizations Allowed for Level 3

Score: Total Time (Including Rest)
Score to Pass Level 3: Under 14 Minutes

Level 4 Requirements

Dumbbell Option:
Men: 50# DBs
Women: 35# DBs

Barbell Option:
Men: 115#
Women: 75#

Level 4 Customizations Allowed

No customizations needed for this workout!

Score: Total Time (Including Rest)
Score to Pass Level 4: Under 13 Minutes

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

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell 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. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

Jerk

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 Strict Press, Seated Strict Press, or even Front Raises.. 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.

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.

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.