PROGRAM A

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Toes to Bar
-OR-
16 Weighted Sit Ups
Run 200 Meters
16 Alternating Dumbbell Shoulder Rack Lunges

Rest 1 Minute Between Rounds

You could also do this version with sandbag front rack lunges!

Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to go extra challenge if you finish first 4 rounds (including rest) under 17 minutes (not including the FOURTH 1 minute rest)

Score: Total Time (Including Rest)
Goal: 18-22 Minutes

To hit the goal, you'll need to maintain a pace of 3:45-4:45 per round. The runs should each take about a minute. Adjust distance before the workout if you think you'll be way over that. Break up the toes to bar into smaller, more manageable sets to avoid going to failure. We want to be able to do sets of 4-7 reps at a time the whole way through. All 12 reps should take under a minute each time.

Choose a weight on the lunges that you can do in 1-2 sets the whole way. Remember to keep your chest up and belly tight on the way down and back up!

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

PROGRAM B

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Toes to Bar
-OR-
16 Weighted Sit Ups
Run 200 Meters
16 Alternating Barbell Front Rack Lunges

Rest 1 Minute Between Rounds

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to go extra challenge if you finish first 4 rounds (including rest) under 17 minutes (not including the FOURTH 1 minute rest)

Score: Total Time (Including Rest)
Goal: 18-22 Minutes

To hit the goal, you'll need to maintain a pace of 3:45-4:45 per round. The runs should each take about a minute. Adjust distance before the workout if you think you'll be way over that. Break up the toes to bar into smaller, more manageable sets to avoid going to failure. We want to be able to do sets of 4-7 reps at a time the whole way through. All 12 reps should take under a minute each time.

Choose a weight on the lunges that you can do in 1-2 sets the whole way. Remember to keep your chest up and belly tight on the way down and back up!

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

PROGRAM C

WARM UP

WORKOUT

4 Rounds

15 Cal (M) / 11 Cal (W) Assault Bike
-OR-
250 Meter Row

12 Toes to Bar
-OR-
16 Weighted Sit Ups

15 Cal (M) / 11 Cal (W) Assault Bike
-OR-
250 Meter Row

16 Alternating Barbell Front Rack Lunges

Rest 1 Minute Between Rounds

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

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to go extra challenge if you finish first 4 rounds (including rest) under 17 minutes (not including the FOURTH 1 minute rest)

Score: Total Time (Including Rest)
Goal: 18-22 Minutes

To hit the goal, you'll need to maintain a pace of 3:45-4:45 per round. The row/bike intervals should each take about a minute. Adjust distance/calories before the workout if you think you'll be way over that.

Break up the toes to bar into smaller, more manageable sets to avoid going to failure. We want to be able to do sets of 4-7 reps at a time the whole way through. All 12 reps should take under a minute each time.

Choose a weight on the lunges that you can do in 1-2 sets the whole way. Remember to keep your chest up and belly tight on the way down and back up!

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

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.

Toes to Bar

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 less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Sit Up

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 less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.