PROGRAM A

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Dumbbell Push Press
18 Alternating Farmer Lunges
Run 200 Meters

Rest 1 Minute Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 3:00-4:00

Coaches Notes
We've got little push press and farmer lunge sandwich today on a couple of thin slices of running. You should be pushing the pace in every round and expect that the times will fall off as the workout progresses.

Each run should take a minute or less. Dig in and get uncomfortable, especially on the second run each round. Choose a weight on the push presses and lunges that you can complete the reps in 1-2 sets each time. Remember that each lunge counts as one rep, so 18 reps is 9 per side.

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

PROGRAM B

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Barbell Push Press
18 Alternating Back Rack Lunges
Run 200 Meters

Rest 1 Minute Between Rounds

**Could also do this version with your sandbag:
Sandbag Push Press
Sandbag Back Rack Lunge

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95-115#
Women: 65-75#

Score:
Fastest Round
Slowest Round

Goal: 3:00-4:00

Coaches Notes
We've got little push press and barbell lunge sandwich today on a couple of thin slices of running. You should be pushing the pace in every round and expect that the times will fall off as the workout progresses.

Each run should take a minute or less. Dig in and get uncomfortable, especially on the second run each round. Choose a weight on the push presses and lunges that you can complete the reps in 1-2 sets each time. Remember that each lunge counts as one rep, so 18 reps is 9 per side.

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

PROGRAM C

WARM UP

WORKOUT

4 Rounds

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

12 Barbell Push Press
18 Alternating Back Rack Lunges

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

Rest 1 Minute Between Rounds

**Could also do this version with your sandbag:
Sandbag Push Press
Sandbag Back Rack Lunge

Or dumbbells as seen in Program A

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95-115#
Women: 65-75#

Score:
Fastest Round
Slowest Round

Goal: 3:00-4:00

Coaches Notes
We've got little push press and farmer lunge sandwich today on a couple of thin slices of bike or row. You should be pushing the pace in every round and expect that the times will fall off as the workout progresses.

Each bike/row should take a minute or less. Dig in and get uncomfortable, especially on the second bike/row each round. Choose a weight on the push presses and lunges that you can complete the reps in 1-2 sets each time. Remember that each lunge counts as one rep, so 18 reps is 9 per side.

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.

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.

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.