PROGRAM A

WARM UP

WORKOUT

5 Sets

Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

4 Devil Press
8 Box Jumps

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

Extra Challenge
Men/Women: Increase Reps to 6/10

Score: Total Number of Completed Rounds + any Additional Reps from all 5 AMRAPs COMBINED!

Goal: 13-17 Rounds

Coaches Notes
In order to hit the goal, you'll need to complete 3-4 rounds per set for the first three sets, and then maintain 2-3 rounds for the final two sets. That'll mean doing a round every 0:50-1:10.

Choose a weight and/or customization for the Devil Press that allows you to get those 4 reps done in 20-30 seconds. If it's taking much longer than that, you'll likely struggle to keep up the intensity you need to hit the goal, so consider reducing the weight or choosing a customization that will allow you to move faster.

Pairing box jumps with Devil Press will keep your heart rate elevated. Do your best to breathe deeply through each rep. Try exhaling forcefully at the top of the box and inhaling as you step or jump down. Be sure to choose a height that you are confident with.

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

PROGRAM C

WARM UP

WORKOUT

5 Sets

Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

4 Sandbag Burpee
8 Box Jumps

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

Suggestions
Men: 50-70# Sandbag / 20-24" Box
Women: 25-45# Sandbag / 16-20" Box

Extra Challenge
Men/Women: Increase Reps to 6/10

Score: Total Number of Completed Rounds + any Additional Reps from all 5 AMRAPs COMBINED!

Goal: 13-17 Rounds

Coaches Notes
In order to hit the goal, you'll need to complete 3-4 rounds per set for the first three sets, and then maintain 2-3 rounds for the final two sets. That'll mean doing a round every 0:50-1:10.

Ideally, you'll be getting those 4 Sandbag Burpees done in 20-30 seconds. If it's taking much longer than that, consider switching to a burpee + sandbag power clean or another listed customization.

Pairing box jumps with sandbag burpee will keep your heart rate elevated. Do your best to breathe deeply through each rep. Try exhaling forcefully at the top of the box and inhaling as you step or jump down. Be sure to choose a height that you are confident with.

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

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

30 Rounds (15 Rounds Each)

4 Devil Press
8 Box Jumps

Complete in You Go - I Go Fashion until BOTH Partners have completed 15 Rounds.

**This workout could also be done with your sandbag!

Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

Extra Challenge
Men/Women: Increase Reps to 6/10

Score: Total Time

Goal: 22-28 Minutes

Coaches Notes
In order for you guys to hit the goal times, you'll need to finish a round every 0:45-0:55. That means you guys need to be MOVING. The good news is you have some rest time after each round so a fast pace should be maintainable.

Choose a weight for the Devil Press that you're SURE you can do unbroken the entire time. Pairing them with box jumps will spike your heart rate for sure so do your best to breathe deeply during your rest to get it back down some. Be sure to choose a height on the jumps that you are confident with. You shouldn't be hesitating to complete a jump at any point in the workout.

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

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.