**This workout is more about QUALITY than speed! Lose the clock if you need to!

Feel free to mix and match equipment as much as you like today!

Each version is slightly different!

PROGRAM A

WARM UP

WORKOUT

10 Rounds

One Round Every 2 Minutes (20 Minutes Total)

4 Kettlebell Turkish Get Up (2 per side)
8 Alternating Single Leg Deadlift
12 Push Up + Pull Across

**Get Ups can be done with dumbbell or kettlebell.

**You may also choose to do dumbbell bench press for this. Go with 8-10 Reps if you do dumbbell bench.

Suggestions
Men: 30-40# KB/DB for Get Up / 40-50# DBs for Deadlifts and Push Up + Pull Across
Women: 15-25# KB/DB for Get Up / 25-35# DBs for Deadlifts and Push Up + Pull Across

Extra Challenge
Men: 50-55# KB/DB for Get Ups / 50-55# DBs for Deadlifts and Push Up + Pull Across
Women: 30-35# KB/DB for Get Ups / 30-35# DBs for Deadlifts and Push Up + Pull Across

Score:
Weight Used for Get Ups
Weight Used for Deadlifts

Goal: Choose a weight for each that challenges you, but allows you to move well and complete the work in the 2 minute window.

Coaches Notes
Again, this is about QUALITY over speed or load. The Turkish get ups do not need to be alternating. Do two on one side, then two on the other. Focus on keeping the shoulder active, belly tight, and hitting every position on the way up and down.

Resist the urge to just drop to the bottom position of the single leg deadlift. Try to move with control the whole way. Pay attention to the connection to the floor underneath your foot, breathe, and keep the core engaged. Go to a staggered stance if you are really really struggling to balance.

Choose a variation of the push up + pull across that you can do in 1-2 sets the whole way. Focus on a tight plank position and avoid shooting your butt up in the air on the pull across.

Don't be afraid to ditch the clock completely on this one if you need to.

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

PROGRAM B

WARM UP

WORKOUT

10 Rounds

One Round Every 2 Minutes (20 Minutes Total)

4 Kettlebell Turkish Get Up (2 per side)
6 Heavy Deadlift
6 Bench Press
-OR- 12 Push Up + Pull Across

*Get Ups can be done with dumbbell or kettlebell.

**If you have 2 barbells - use different weight for deadlift and bench. You may also choose to do dumbbell bench press for this. Go with 8-10 Reps if you do dumbbell bench.

Suggestions
Men: 30-40# KB/DB for Get Up / 155-205# for Deadlift / 115-155 for Bench Press
Women: 15-25# KB/DB for Get Up / 105-145# for Deadlift / 75-95# for Bench Press

Extra Challenge
Men: 50-55# KB/DB for Get Up / 245-315#+ for Deadlift / 165#+ for Bench Press
Women: 15-25# KB/DB for Get Up / 165#+ for Deadlift / 105#+ for Bench Press

Score
Weight Used for Get Ups
Weight Used for Deadlifts
Weight Used for Bench (leave empty if you did Push Up + Pull Across)

Goal: Choose a weight for each that challenges you, but allows you to move well and complete the work in the 2 minute window.

Coaches Notes
Again, this is about QUALITY over speed or load. The Turkish get ups do not need to be alternating. Do two on one side, then two on the other. Focus on keeping the shoulder active, belly tight, and hitting every position on the way up and down.

The deadlifts should be heavy but go with something that you think you can do unbroken the whole way without getting sloppy.

If you choose to do bench press, choose a weight that feels fairly moderate at first. In the later rounds, it will become much more challenging. These should be unbroken as well.

Choose a variation of the push up + pull across that you can do in 1-2 sets the whole way. Focus on a tight plank position and avoid shooting your butt up in the air on the pull across.

Don't be afraid to ditch the clock completely on this one if you need to.

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

PROGRAM C

WARM UP

WORKOUT

10 Rounds

One Round Every 2 Minutes (20 Minutes Total)

2-4 Sandbag Get Up (2 per side)
8-10 Sandbag Over Shoulder
10-12 Push Up + Lateral Drag

**You may also choose to do seated sandbag overhead press for this. Go with 8-10 Reps if you do that.

**If you have a heavy d-ball to do the over the shoulder with - that would be super fun. Lower reps to 6.

Suggestions
Men: 50-70# Sandbag
Women: 25-45# Sandbag

Score:
Total Get Up Reps
Total Sandbag Over Shoulder Reps
Total Push Up + Lateral Drag RepsCh

Goal: Choose a rep number for each that challenges you, but allows you to move well and complete the work in the 2 minute window.

Coaches Notes
Again, this is about QUALITY over speed or load. Choose a number of reps on the get ups that takes under a minute. Make sure you are hitting every position on the way up and on the way down.

The sandbag over shoulders should be explosive but still performed for quality. Make sure you take the time to set up properly for every rep and focus on full hip and leg extension as you stand up.

Choose a variation/rep count of the push up + lateral drag that you can do in 1-2 sets the whole way. Focus on a tight plank position and avoid shooting your butt up in the air on the drag.

Don't be afraid to ditch the clock completely on this one if you need to.

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

Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

Single Leg Deadlift

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. Some other options for customizing are Sumo Stance Deadlift, Split Stance RDL, Single Leg Glute Bridge, or Single Leg Box Squat for more support. If you’re having a hard time with the balance feel free to shorten the range of motion or hold on to something for extra assistance and support.

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.