FRIDAY 01/28/2022
PROGRAM A
WARM UP
WORKOUT
12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
Run 200 Meters
12 Toes to Bar
**If doing weighted sit ups keep the number at 12.
**If doing V-ups or Alternating V-ups increase reps each round to 16.
No weight needed today
Extra Challenge:
Men/Women: Increase Toes to Bar to 16 Each Time
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-8 Rounds
Coaches Notes
To hit the goal, we are looking at 1:30-2:00 per round. It is likely that your round times will slow down a bit as the workout progresses and you have to break up the toes to bar more frequently so keep that in mind when choosing your customizations.
The run should take a minute or less each time. Push the pace and get uncomfortable with every running interval.
Choose a variation of toes to bar, V-Ups etc that you can complete in :30-1:00 every time. You may be able to do 12 unbroken for the first couple of rounds but don't do that if that means the following rounds are going to be way broken up. Break early, before you think you need to. Think 1-3 sets the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)
Bike 15 Cal (M) / 11 Cal (W)
-OR- Row 250 Meters
12 Toes to Bar
**If doing weighted sit ups keep the number at 12.
**If doing V-ups or Alternating V-ups increase reps each round to 16
No weight needed today
Extra Challenge:
Men/Women: Increase Toes to Bar to 16 Each Time
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-8 Rounds
Coaches Notes
To hit the goal, we are looking at 1:30-2:00 per round. It is likely that your round times will slow down a bit as the workout progresses and you have to break up the toes to bar more frequently so keep that in mind when choosing your customizations.
The bike/row should take a minute or less each time. Push the pace and get uncomfortable with every bike/row interval.
Choose a variation of toes to bar, V-Ups etc that you can complete in :30-1:00 every time. You may be able to do 12 unbroken for the first couple of rounds but don't do that if that means the following rounds are going to be way broken up. Break early, before you think you need to. Think 1-3 sets the whole way.
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.
Toes to Bar
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 less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Sit Up
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 less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.