FRIDAY 02/25/2022
PROGRAM A
WARM UP
WORKOUT
4 Rounds
15 Toes to Bar
Run 200 Meters
15 Dumbbell Thrusters
Run 200 Meters
Rest 2 Minutes Between Rounds
**If doing V-Ups/Alternating V-Ups increase reps to 20 each time
**This version can also be done with the sandbag using:
Sandbag Thrusters
Suggestions
Men: 40-50# DBs
Women: 25-35# DBs
Extra Challenge:
Men/Women: 5 Rounds
Only allowed to do Extra Challenge if ALL 4 of your first rounds are under 4:15!
Score:
Fastest Round
Slowest Round
Goal: 3:30 - 5:30 per round (not including rest)
Coaches Notes
If you pick a smooth pace that you can keep moving without a lot of long breaks, ther goal time should be pretty manageable on this one.
Choose a toe to bar variation that you can complete 15 reps in 1:00-1:20 each time. Think sets of 3-8 the whole way.
The run should take about a minute. Adjust the distance if you need to, ideally to something you can complete without stopping or walking. Better to make this adjustment before the workout rather than during when your mind is playing tricks on you!
Choose a weight on the thrusters that you can complete 15 reps in 1-3 sets the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
4 Rounds
15 Toes to Bar
Run 200 Meters
15 Barbell Thrusters
Run 200 Meters
Rest 2 Minutes Between Rounds
**If doing V-Ups/Alternating V-Ups increase reps to 20 each time
Suggestions
Men: 75-115#
Women: 55-75#
Extra Challenge:
Men/Women: 5 Rounds
Only allowed to do Extra Challenge if ALL 4 of your first rounds are under 4:15!
Score:
Fastest Round
Slowest Round
Goal: 3:30 - 5:30 per round (not including rest)
Coaches Notes
If you pick a smooth pace that you can keep moving without a lot of long breaks, the goal time should be pretty manageable on this one.
Choose a toe to bar variation that you can complete 15 reps in 1:00-1:20 each time. Think sets of 3-8 the whole way.
The run should take about a minute. Adjust the distance if you need to, ideally to something you can complete without stopping or walking. Better to make this adjustment before the workout rather than during when your mind is playing tricks on you!
Choose a weight on the thrusters that you can complete 15 reps in 1-3 sets the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
4 Rounds
15 Toes to Bar
15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row
15 Barbell Thrusters
15 Cal(M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row
Rest 2 Minutes Between Rounds
**If doing V-Ups/Alternating V-Ups increase reps to 20 each time
**This version can also be done with the dumbbells or sandbag as seen in Program A!
Suggestions
Men: 75-115# Bar -or- 40-50# DBs
Women: 55-75# Bar -or- 25-35# DBs
Extra Challenge:
Men/Women: 5 Rounds
Only allowed to do Extra Challenge if ALL 4 of your first rounds are under 4:15!
Score:
Fastest Round
Slowest Round
Goal: 3:30 - 5:30 per round (not including rest)
Coaches Notes
If you pick a smooth pace that you can keep moving without a lot of long breaks, the goal time should be pretty manageable on this one.
Choose a toe to bar variation that you can complete 15 reps in 1:00-1:20 each time. Think sets of 3-8 the whole way.
The bike/row should take about a minute. Adjust the calories if you need to. Better to make this adjustment before the workout rather than during when your mind is playing tricks on you!
Choose a weight on the thrusters that you can complete 15 reps in 1-3 sets the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Toes to Bar
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 less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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.
Thruster/Wallball
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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Sit Up
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 less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.