PROGRAM A

WARM UP

WORKOUT

Part 1:

2 Rounds

Run 400
30 Overhead Kettlebell Swings

After 2 Rounds are Complete - Rest 4 Minutes

Part 2:

4 Rounds

Run 200 Meters
15 Overhead Kettlebell Swings

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

Extra Challenge:
Men/Women: Increase Reps to 40 Swings for Part 1 and 20 Swings for Part 2

OR

Use a heavier KB/DB

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 5:00-8:00
Part 2: Faster than Part 1

Coaches Notes

The goal for both parts of this workout is to really SEND IT on the run!!

The amount of work is the same in parts 1 and 2. But with how the work is divided up, your pacing should be a little different.

The 400m run should take 2:00-2:30 both times. This gives you 1:00-1:30 for the kettlebell swings. Choose a weight and variation that allows you to complete the 30 swings in 1-3 sets both times.

After 4 minutes of rest, you'll be pretty fresh going into part 2. We want you to really push the intensity as the running distance is shorter and the swing sets are smaller. WE are looking for about a minute for the 200m run and unbroken swings for at least the first 2 rounds. The goal here is to go faster than in part 1!

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

PROGRAM C

WARM UP

WORKOUT

Part 1:

2 Rounds

30 Cal (M) / 22 Cal (W) - Assault Bike
-OR- 500 Meter Row
30 Overhead Kettlebell Swings

After 2 Rounds are Complete - Rest 4 Minutes

Part 2:

4 Rounds

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 500 Meter Row
15 Overhead Kettlebell Swings

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

Extra Challenge:
Men/Women: Increase Reps to 40 Swings for Part 1 and 20 Swings for Part 2

OR

Use a heavier KB/DB

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 5:00-8:00
Part 2: Faster than Part 1

Coaches Notes

The goal for both parts of this workout is to really SEND IT on the bike/row!!

The amount of work is the same in parts 1 and 2. But with how the work is divided up, your pacing should be a little different.

The bike/row in part 1 should take 2:00-2:30 both times. This gives you 1:00-1:30 for the kettlebell swings. Choose a weight and variation that allows you to complete the 30 swings in 1-3 sets both times.

After 4 minutes of rest, you'll be pretty fresh going into part 2. We want you to really push the intensity as the bike/row is shorter and the swing sets are smaller. WE are looking for about a minute for the bike/row and unbroken swings for at least the first 2 rounds. The goal here is to go faster than in part 1!

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.

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.