PROGRAM A

WARM UP

WORKOUT

AMRAP 10 Minutes (As Many Reps as Possible in 10 Minutes)

Dumbbell Lungester

Every Minute on the Minute:

20 Double Unders/Dumbbell Hop Overs

**No Hop Overs on First Minute

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Lungester Reps ONLY!

Goal: 35-65 Reps

Coaches Notes

This is a fast one even though it may not feel like it at the beginning. You definitely want to give yourself at least 35-40 seconds for the lungesters. So choose a double under/hop over variation that you can get through quickly, without stopping.

Transitions will be key on this one. Set yourself up so you can get to work on the lungesters immediately after the double unders/hop overs. Try to get at least a couple of extra lungesters in that first minute.

Choose a weight on the lungesters that you can move continuously with your remaining time in the minute window. Putting the weight down and picking it back up will eat up a lot of time, so hold on!

Remember 1 Lungester = 2 Shoulder Racked Lunges + 1 Thruster

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

PROGRAM B

WARM UP

WORKOUT

AMRAP 10 Minutes (As Many Reps as Possible in 10 Minutes)

Barbell Lungester

Every Minute on the Minute:

20 Double Unders/Dumbbell Hop Overs

**No Hop Overs on First Minute

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Lungester Reps ONLY!

Goal: 35-65 Reps

Coaches Notes

This is a fast one even though it may not feel like it at the beginning. You definitely want to give yourself at least 35-40 seconds for the lungesters. So choose a double under/hop over variation that you can get through quickly, without stopping.

Transitions will be key on this one. Set yourself up so you can get to work on the lungesters immediately after the double unders/hop overs. Try to get at least a couple of extra lungesters in that first minute.

Choose a weight on the lungesters that you can move continuously with your remaining time in the minute window. Putting the weight down and picking it back up will eat up a lot of time, so hold on!

Remember 1 Lungester = 2 Front Rack Lunges + 1 Thruster

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

PROGRAM C

WARM UP

WORKOUT

AMRAP 10 Minutes (As Many Reps as Possible in 10 Minutes)

Sandbag Lungester

Every Minute on the Minute:

20 Double Unders/Dumbbell Hop Overs

**No Hop Overs on First Minute

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

**Hop Overs can also be done over the sandbag for this version.

Score: Total Lungester Reps ONLY!

Goal: 35-65 Reps

Coaches Notes

This is a fast one even though it may not feel like it at the beginning. You definitely want to give yourself at least 35-40 seconds for the lungesters. So choose a double under/hop over variation that you can get through quickly, without stopping.

Transitions will be key on this one. Set yourself up so you can get to work on the lungesters immediately after the double unders/hop overs. Try to get at least a couple of extra lungesters in that first minute.

Choose a weight on the lungesters that you can move continuously with your remaining time in the minute window. Putting the weight down and picking it back up will eat up a lot of time, so hold on!

Remember 1 Lungester = 2 Front Rack Lunges + 1 Thruster

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

Lungester

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Jump/Skip/Hop Overs

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.