THURSDAY 01/13/2022
Reps and goal scores vary for the different versions today
PROGRAM A
WARM UP
WORKOUT
As Far as Possible in 12 Minutes
30 Double Unders/Hop Overs
2 Dumbbell Power Clean
30 Double Unders/Hop Overs
4 Dumbbell Power Clean
30 Double Unders/Hop Overs
6 Dumbbell Power Clean
...
Keep adding 2 Power Clean each time and get as far as possible in 12 minutes.
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
Score: POWER CLEAN reps of last completed round + any Additional Reps (including double unders) in the next round.
Goal: Finish the round of 16-20 Power Cleans
Coaches Notes
In terms of scoring - if you complete the round of 30 double unders and 16 power cleans and get 9 cleans into the next round, your score would be 16 + 39 (30 double unders + 9 cleans).
If you get into the goal range, that is 72-110 total power cleans. Choose a weight that you can handle that kind of volume in 12 minutes. You should be able to go unbroken through the round of 6 or 8 at least. After that, a short break might be a good idea. If the first three rounds take longer than 3:00, definitely customize something so you can move a bit faster.
For the double unders, 30 reps should take less than 30 seconds. If they are going to be really broken up, go with hop overs. You should be able to do at least 10 unbroken double unders consistently to go with that option on this workout. Otherwise, hop overs are the way to go.. and they will pack quite a punch!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
As Far as Possible in 12 Minutes
30 Double Unders/Hop Overs
1 Barbell Power Clean
30 Double Unders/Hop Overs
2 Barbell Power Clean
30 Double Unders/Hop Overs
3 Barbell Power Clean
...
Keep adding 2 Power Clean each time and get as far as possible in 12 minutes.
Suggestions
Men: 95-115#
Women: 65-75#
Extra Challenge:
Men: 135-175#
Women: 85-115#
Score: POWER CLEAN reps of last completed round + any Additional Reps (including double unders) in the next round.
Goal: Finish the round of 12-14 Power Cleans
Coaches Notes
In terms of scoring - if you complete the round of 30 double unders and 12 power cleans and get 9 cleans into the next round, your score would be 12 + 39 (30 double unders + 9 cleans).
If you get into the goal range, that is 78-105 total power cleans. Choose a weight that you can handle that kind of volume in 12 minutes. You should be able to go unbroken through the round of 7 or 8 at least. After that, a short break might be a good idea. If the first three rounds take longer than 2:30, definitely customize something so you can move a bit faster.
For the double unders, 30 reps should take less than 30 seconds. If they are going to be really broken up, go with hop overs. You should be able to do at least 10 unbroken double unders consistently to go with that option on this workout. Otherwise, hop overs are the way to go.. and they will pack quite a punch!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
As Far as Possible in 12 Minutes
30 Double Unders/Hop Overs
2 Sandbag Over Shoulder
30 Double Unders/Hop Overs
4 Sandbag Over Shoulder
30 Double Unders/Hop Overs
6 Sanddbag Over Shoulder
...
Keep adding 2 Sandbag Over Shoulder each time and get as far as possible in 12 minutes.
Suggestions
Men: 50-70#
Women: 25-45#
**Hop overs can be dumbbell or sandbag
Extra Challenge:
Men/Women: **If you have a heavy sandbag or d-ball you would like to do this one with - lower the reps to 1-2-3-4 adding one rep each time.
Score: SANDBAG OVER SHOULDER reps of last completed round + any Additional Reps (including double unders) in the next round.
Goal: Finish the round of 14-18 Sandbag Over Shoulder
Coaches Notes
In terms of scoring - if you complete the round of 30 double unders and 16 ground to overhead and get 9 ground to overheads into the next round, your score would be 16 + 39 (30 double unders + 9 ground to overhead).
If you get into the goal range, that is 56-90 total ground to overhead reps. You should be able to go unbroken through the round of 6 or 8 at least. After that, a short break might be a good idea. If the first three rounds take longer than 3:00, definitely customize something so you can move a bit faster.
For the double unders, 30 reps should take less than 30 seconds. If they are going to be really broken up, go with hop overs. You should be able to do at least 10 unbroken double unders consistently to go with that option on this workout. Otherwise, hop overs are the way to go.. and they will pack quite a punch!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Double/Single Unders
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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.
Jump/Skip/Hop Overs
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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.
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.
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.