PROGRAM A

WARM UP

WORKOUT

4 Rounds

15 Pull Ups
30 Kettlebell Overhead Swings

Rest 1 Minute Between Rounds

Strict Pull Up Option: 9-12 Strict Pull Ups Each Time

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB

Extra Challenge
Men/Women: Increase Reps to 20/40 Each Round

Score:
Fastest Round
Slowest Round

Goal: 1:30 - 2:30 Rounds

Coaches Notes
Choose a variation on the pull ups that you can perform 15 reps in about a minute or less. Only go unbroken on these if you think you can still maintain sets of 3-5 reps in the last round with short breaks in between. We definitely don't want to be failing reps or going all the way down to singles.

Choose a weight that you can do the swings in 1-2 sets in the first round. Try to hold on the weight for as long as you can, shooting for bigger sets than you might normally do. Expect that in rounds 3 and 4, you might need to break more often into 2-3 sets. Keep in mind that grip is going to be a factor with the pull ups involved.

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

PROGRAM C

WARM UP

WORKOUT

4 Rounds

7 Bar Muscle Ups
30 Kettlebell Overhead Swings

Rest 1 Minute Between Rounds

Can also do this version with Ring Muscle Ups

Strict Muscle Up Option: 3-4 Strict Muscle Ups Each Time

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB

Extra Challenge
Men/Women: Increase Reps to 9/40 Each Round

Score:
Fastest Round
Slowest Round

Goal: 1:30 - 2:30 Rounds

Coaches Notes
Choose a variation on the muscle up that you can perform the reps of these in about a minute or less. Of course, assisted versions of muscle ups are allowed here if you wanting to work on them. Just make sure the customization you choose is still a challenge!

Choose a weight that you can do the swings in 1-2 sets in the first round. Try to hold on the weight for as long as you can, shooting for bigger sets than you might normally do. Expect that in rounds 3 and 4, you might need to break more often into 2-3 sets. Keep in mind that grip is going to be a factor with the pull ups involved.

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

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.

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.