PROGRAM A

WARM UP

WORKOUT

2 Rounds

Run 800 Meters
50 Kettlebell Overhead Swings
30 Kipping Pull Up

Rest 3 Minute Between Rounds

Strict Pull Option: 15-20 Strict Pull Ups

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB

Extra Challenge:
GLORY DAYS: 16 Bar/Ring Muscle Ups to Replace Pull Ups

Score:
Round 1
Round 2

Goal: 7-10 Minutes per Round

Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.

Choose a weight on the swings that you can complete 50 reps in around 2 minutes. Think 1-3 sets with just long enough to give the grip a break.

The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.

If you are not able to run for any reason, go with the following version of the workout:

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

Rest 3 Minutes

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

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

PROGRAM B

WARM UP

WORKOUT

2 Rounds

Run 800 Meters
30 Barbell Deadlift
30 Kipping Pull Up

Rest 3 Minute Between Rounds

Strict Pull Option: 15-20 Strict Pull Ups

Suggestions
Men: 155-185#
Women: 95-125#

Extra Challenge:
Men: 205-245#
Women: 135-165#

Glory Days Option: 16 Bar/Ring Muscle Ups to Replace Pull Ups

Score:
Round 1
Round 2

Goal: 7-10 Minutes per Round

Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.

The deadlifts should take about 2 minutes. Choose a load that you can complete sets of at least 8-10 reps at a time. It should be heavy enough that you have to break at least once but not so heavy that you are getting sloppy or having to go down to really small sets.

The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.

If you are not able to run for any reason, go with the following version of the workout:

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

Rest 3 Minutes

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

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

PROGRAM C

WARM UP

WORKOUT

2 Rounds

60 Cal (M) / 44 Cal (W) - Assault Bike
-OR- 1000 Meter Row

50 Kettlebell Overhead Swings
30 Kipping Pull Up

Rest 3 Minute Between Rounds

Strict Pull Option: 15-20 Strict Pull Ups

**Could also do this with barbell option found in Program B.

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB

Extra Challenge:
GLORY DAYS: 16 Bar/Ring Muscle Ups to Replace Pull Ups

Score:
Round 1
Round 2

Goal: 7-10 Minutes per Round

Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.

Choose a weight on the swings that you can complete 50 reps in around 2 minutes. Think 1-3 sets with just long enough to give the grip a break.

The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.

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.

KB Swing

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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. 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.