PROGRAM A

WARM UP

WORKOUT

12 Rounds

One Round Every 2 Minutes (24 Minutes Total)

Run 200 Meters

Rest Remainder of 2 Minute Window Each Time

No weight needed today! Send it on every round!

Extra Challenge
Men/Women: Every 90 Seconds for 16 Total Rounds (24 Minutes)

Score:
Fastest Round
Slowest Round

Goal: :40 - 1:15

Coaches Notes
This is not a mistake. Straight up running intervals today! (See below for no-run option) We are logging both the fastest round and the slowest round and want you to go full send every time. Expect that the round times will increase as the workout progresses but try to keep even the later rounds within the goal range.

Make sure that you get a good solid warm up today. 12 running intervals is a lot of volume and it is important to prime your body for this type of physical stress.

No-Run Option: This option may take slightly longer but if rounds are taking longer than 1:25, customize something or even drop the reps to 30/16.

Every 2 minutes for 24 minutes

40 Hop Overs
20 Alternating Unweighted Lunges

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

PROGRAM C

WARM UP

WORKOUT

12 Rounds

One Round Every 2 Minutes (24 Minutes Total)

15 Cal (M) / 11 Cal (W)
-OR- 250 Meter Row

Rest Remainder of 2 Minute Window Each Time

No weight needed today! Send it on every round!

Extra Challenge
Men/Women: Every 90 Seconds for 16 Total Rounds (24 Minutes)

Score:
Fastest Round
Slowest Round

Goal: :40 - 1:15

Coaches Notes
This is not a mistake. Straight up bike or row intervals today! We are logging both the fastest round and the slowest round and want you to go full send every time. Expect that the round times will increase as the workout progresses but try to keep even the later rounds within the goal range.

Keep in mind that full send, especially on the Assault Bike, does not mean sprint as hard as you can until you gas out then try to hold on. This means, try to find the pace at which you can just barely hold on for the required calories/meters. Your speed/rpms in any one interval should be relatively constant. But in subsequent intervals, that pace is going to slow.

If you have a different type of rower or bike than Assault or C2 - or if you want to do this workout with a different type of machine - you may choose to just go HARD for 1 minute and rest 1 minute for 12 rounds.

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.