PROGRAM A

WARM UP

WORKOUT

Run 800 Meters
50 Dumbbell Power Cleans

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / 60 Reps
Women: 35# DBs / 60 Reps

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes
Appreciate the simplicity of this workout. It is truly a test of stamina. We want you to push hard in both the run and the power cleans. Don't try to let up on one component just so you can go harder on the other. The run should take 3:30-5:00. If you think 800m will take longer than that, adjust the distance to something more manageable for you.

When you finish the run, pick up the dumbbells immediately and get started on a set of cleans. Choose a weight that you can complete all 50 reps in 3:00-5:00. Your legs are going to be fatigued from the run so break up the reps into small, manageable sets. You should be able to complete at least 6-10 reps at a time. Make sure you are setting up properly for every rep!

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

PROGRAM B

WARM UP

WORKOUT

Run 800 Meters
50 Barbell Power Cleans

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men: 135-175#
Women: 85-115#

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes
Appreciate the simplicity if this workout. It is truly a test of stamina. We want you to push hard in both the run and the power cleans. Don't try to let up on one component just so you can go harder on the other. The run should take 3:30-5:00. If you think 800m will take longer than that, adjust the distance to something more manageable for you.

When you finish the run, pick up the bar immediately and get started on a set of cleans. Choose a weight that you can complete all 50 reps in 3:00-5:00. Your legs are going to be fatigued from the run so break up the reps into small, manageable sets. You should be able to complete at least 4-8 reps at a time. Make sure you are setting up properly for every rep!

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

PROGRAM C

WARM UP

WORKOUT

Bike 60 Cal (M) / 44 Cal (W)
-OR- Row 72 Cal (M) / 52 Cal (W)

50 Barbell Power Cleans

**Could also do this workout with Dumbbell or Sandbag Power Cleans

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men: 135-175#
Women: 85-115#

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes
Appreciate the simplicity if this workout. It is truly a test of stamina. We want you to push hard in both the bike/row and the power cleans. Don't try to let up on one component just so you can go harder on the other. The run should take 3:30-5:00. If you think bike/row will take longer than that, adjust the distance to something more manageable for you.

When you finish the bike/row, pick up the bar immediately and get started on a set of cleans. Choose a weight that you can complete all 50 reps in 3:00-5:00. Your legs are going to be fatigued from the bike/row so break up the reps into small, manageable sets. You should be able to complete at least 4-8 reps at a time. Make sure you are setting up properly for every rep!

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.

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.