PROGRAM A

WARM UP

WORKOUT

3 Rounds

Run 400 Meters
12 Pull Up
24 Push Up
36 Wall Balls
Run 400 Meters

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups per Round

Suggested Weight:
Men: 18-20# Ball
Women: 13-15# Ball

Extra Challenge:
Men/Women: Increase Reps to:

20 Kipping Pull Ups
34 Push Ups
48 Wall Balls

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 7-10 Minutes

A good amount of running today. Make sure you warm up thoroughly. Each round should take 7:00-10:00 but expect that round 1 is going to be a bit faster than round 3. Chances are, you will have to break up one or more movements as the workout progresses. The runs should take 2:00-2:30 each time. Choose a variation on the pull ups that you can complete them in 1-3 sets the whole way. If you are breaking into multiple sets, keep the breaks short - they should take a minute or less each time.

Break up the push ups early. We don't want them to completely fall apart at the end. Make sure you can do at least 6 reps at a time the whole way. For the wall balls, your arms are going to be fatigued from the preceding upper body movements so put a little more explosiveness in the hips coming up out of the squat. Then, use the first 20-30 seconds of the last run to shake out the legs before you pick up the pace and get a little (or a lot) uncomfortable. Go with a weight or target height that allows you to complete the wall balls in under 2 minutes - think 1-3 sets.

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

PROGRAM C

WARM UP

WORKOUT

3 Rounds

30 Cal (M) / 22 Cal (W) Assault Bike
-OR-
500 Meter Row

12 Pull Up
24 Push Up
36 Wall Balls

30 Cal (M) / 22 Cal (W) Assault Bike
-OR-
500 Meter Row

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups per Round

Suggested Weight
Men: 18-20# Ball
Women: 13-15# Ball

Extra Challenge:
Men/Women: Increase Reps to:

20 Kipping Pull Ups
34 Push Ups
48 Wall Balls

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 7-10 Minutes

A good amount of rowing or biking today. Make sure you warm up thoroughly. Each round should take 7:00-10:00 but expect that round 1 is going to be a bit faster than round 3. Chances are, you will have to break up one or more movements as the workout progresses. The row/bike should take 2:00-2:30 each time. Choose a variation on the pull ups that you can complete them in 1-3 sets the whole way. If you are breaking into multiple sets, keep the breaks short - they should take a minute or less each time.

Break up the push ups early. We don't want them to completely fall apart at the end. Make sure you can do at least 6 reps at a time the whole way. For the wall balls, your arms are going to be fatigued from the preceding upper body movements so put a little more explosiveness in the hips coming up out of the squat. Then, use the first 20-30 seconds of the last row/bike to shake out the legs before you pick up the pace and get a little (or a lot) uncomfortable. Go with a weight or target height that allows you to complete the wall balls in under 2 minutes - think 1-3 sets.

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.

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.

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. 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.