THURSDAY 02/03/2022
PROGRAM A
WARM UP
WORKOUT
30 Burpees
60 Pull Ups
30 Burpees
Yep....that's it! #SendIt !!
Strict Pull Up Option: 25-40 Strict Pull Ups
No weight needed today!
Extra Challenge
Men/Women: Increase reps to 40 - 80 - 40
-OR-
Wear a weight vest!
Remember - the goal time for Extra Challenge is the same as the regular version! We want you MOVING through this one!
See Program C for a fun Glory Days Option!
Score: Total Time
Goal: 7-11 Minutes
Coaches Notes
This one should go quick!
Choose a pull up variation that allows you to complete a minimum of 5 reps at a time. Be careful going for really big sets at the beginning. You don't want to fall apart 30 reps in and be waiting around to do a couple reps at a time for the remaining 30. If doing inverted or bent over rows make sure to choose a position or weight that doesn't allow you to do more than 10 or less than 5 each time.
Push it as hard as you can on those last 30 burpees. Remember to breathe and really go for it!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Burpee
If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Pull Ups
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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.