PROGRAM A

WARM UP

WORKOUT

4 Rounds

15 Kettlebell Overhead Swings
30 Air Squats
Run 400 Meters

Rest 2 Minutes Between Rounds

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

Extra Challenge:
Men/Women: 5 Rounds

**Only allowed to do Extra Challenge if all 4 of first rounds are under 3:40 (not including 2 minute rest)

Score:
Fastest Round
Slowest Round

Goal: 3:20 - 5:00

Coaches Notes
2 scores today, you know what that means.. send it on every round! You get a juicy 2 minute rest between rounds so you should be relatively fresh for the swings. Go with a weight and/or variation that you can complete 15 reps unbroken.

30 air squats are going to take about a minute or so. Try not to break on those. If anything, take an extra breath at the top of the rep when you get tired but see if you can keep your feet planted in one spot for all 30 reps.

We want you to get super uncomfortable on the run. Use the first 20-30 seconds to flush out the legs after the squats and then turn up the intensity a bit. You should be pretty spent after every round.

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

PROGRAM C

WARM UP

WORKOUT

4 Rounds

15 Kettlebell Overhead Swings
30 Air Squats
30 Cal Bike (M) / 22 Cal Bike W)
-OR- 500 Meter Row

Rest 2 Minutes Between Rounds

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

Extra Challenge:
Men/Women: 5 Rounds

**Only allowed to do Extra Challenge if all 4 of first rounds are under 3:40 (not including 2 minute rest)

Score:
Fastest Round
Slowest Round

Goal: 3:20 - 5:00

Coaches Notes
2 scores today, you know what that means.. send it on every round! You get a juicy 2 minute rest between rounds so you should be relatively fresh for the swings. Go with a weight and/or variation that you can complete 15 reps unbroken.

30 air squats are going to take about a minute or so. Try not to break on those. If anything, take an extra breath at the top of the rep when you get tired but see if you can keep your feet planted in one spot for all 30 reps.

We want you to get super uncomfortable on the bike/row. Use the first 20-30 seconds to flush out the legs after the squats and then turn up the intensity a bit. You should be pretty spent after every round.

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

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.

DB/Back/Front/Goblet/Air Squat

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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.