TUESDAY 02/22/2022
PROGRAM A
WARM UP
WORKOUT
Diagnostic #2: Pull Up/Push Up/Squat
Level 1:
1 Round
25 Kipping Pull Up
50 Push Up
100 Air Squat
Strict Pull Up Option: 15 per round
Level 1 Customizations Allowed:
PULL UP: Inverted rows, banded pull ups, feet on ground pull ups, dumbbell bent over rows
PUSH UP: Knee or elevated push ups
Score: Total Time
Score to Pass Level 1:
Under 11 Minutes
Coaches Notes
If you are using a customization for pull ups and/or push ups on this one - make sure you choose something that is challenging! Remember - the goal of the diagnostics isn't to pass by whatever means necessary, but to really test your fitness level in the various diagnostic workouts.
On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! Consider the squats will take you anywhere from 3-5 minutes, which means you will have somewhere between 6-8 minutes for the pull ups and push ups.
Since this is a test - you may even choose to start out with one version of the movement and stick with it as long as possible. You might just surprise yourself and make it the whole way through. Take good notes in the comments when you log, so you remember next time how you attacked this one.
Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!
Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Diagnostic #2: PULL UP/PUSH UP/SQUAT
Level 2:
2 Rounds
25 Kipping Pull Up
50 Push Up
100 Air Squat
Strict Pull Up Option: 15 per round
Level 2 Customizations Allowed:
(Customizations are allowed in testing but don't move on to Level 3 until you pass this Level without them)
PULL UP: Inverted rows, banded pull ups, feet on ground pull ups, dumbbell bent over rows
PUSH UP: Knee or elevated push ups
Score: Total Time
Score to Pass Level 2:
Under 18 Minutes
Coaches Notes
If you are using a customization for pull ups and/or push ups on this one - make sure you choose something that is challenging! Remember - the goal of the diagnostics isn't to pass by whatever means necessary, but to really test your fitness level in the various diagnostic workouts.
In order to officially ""pass"" this level we want to see unassisted pull ups and push ups from the toes.
On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! You have 9 minutes for each round to pass this level. Consider the squats will take you anywhere from 3-4 minutes (each time), which means you will have somewhere between 5-6 minutes for the pull ups and push ups on each.
Since this is a test - you may even choose to start out with one version of the movement and stick with it as long as possible. You might just surprise yourself and make it the whole way through. Take good notes in the comments when you log, so you remember next time how you attacked this one.
Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!
Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Diagnostic #2: PULL UP/PUSH UP/SQUAT
Level 3:
2 Rounds
25 Kipping Pull Up
50 Push Up
100 Air Squat
Strict Pull Up Option: 15 per round
No Customizations Allowed for Level 3
Score: Total Time
Score to Pass Level 3:
Under 14 Minutes
Coaches Notes
No customizations (other than strict pull ups) allowed to pass this level!
In order to officially pass this level we want to see unassisted pull ups and push ups from the toes.
On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! You have 7 minutes for each round to pass this level. Consider the squats will take you anywhere from 2-4 minutes (each time), which means you will have somewhere between 3-5 minutes for the pull ups and push ups on each.
Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!
Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!
Level 4:
3 Rounds
25 Kipping Pull Up
50 Push Up
100 Air Squat
Strict Pull Up Option: 15 per round
No Customizations Allowed for Level 4
Score: Total Time
Score to Pass Level 4:
Under 16 Minutes
Coaches Notes
No customizations (other than strict pull ups) allowed to pass this level!
In order to officially "pass" this level we want to see unassisted pull ups and push ups from the toes.
On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! You have just over 5 minutes for each round to pass this level. Consider the squats will take you anywhere from 2-3 minutes (each time), which means you will have somewhere between 2-3 minutes for the pull ups and push ups on each.
Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!
Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
DB/Back/Front/Goblet/Air Squat
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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.