Stimulus is a bit different between kettlebell and barbell option! We encourage you to pick which version you need to work on most!

PROGRAM A

WARM UP

WORKOUT

5 Rounds

Run 400 Meters
30 Kettlebell Overhead Swings

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

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

To finish within the goal range, you'll need to maintain a pace of roughly 3:10-4:20 per round. The run should take 2:00-2:30 each time.

Choose a weight and style on the kettlebell swings that allows you to complete them 30 reps in 1:00-1:40 and in 1-3 sets the whole way.

The last couple rounds of this workout are going to be where the challenge lies. Make sure you don't come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on to that same intensity/pace for the full 5 rounds, meaning you are not slowing down.

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

PROGRAM B

WARM UP

WORKOUT

5 Rounds

Run 400 Meters
12 Heavy Barbell Deadlifts

Suggestions
Men: 165-315#
Women: 105-185#

Score 1: Weight Used
Score 2: Total Time

Goal:
Score 1: Heavy - probably slightly broken - but still finishing in goal time
Score 2: 15-22 Minutes

Coaches Notes

To finish within the goal range, you'll need to maintain a pace of roughly 3:10-4:20 per round. The run should take 2:00-2:30 each time.

Choose a weight on the deadlifts that you can complete 12 reps in 1-3 sets the whole way. It shouldn't be so heavy that you have to go to singles or that you would want to choose to do singles from the beginning.

The last couple rounds of this workout are going to be where the challenge lies. Make sure you don't come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on for the full 5 rounds. You may end up breaking more on the deadlifts in rounds 4 and 5 but push it that much harder on the runs!

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

PROGRAM C

WARM UP

WORKOUT

5 Rounds

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

30 Kettlebell Overhead Swings
-OR- 12 Heavy Barbell Deadlifts

Pick which version you want to go with on this one and score it accordingly.

Suggestions
Men: Swings: 40-55# -or- Deadlifts: 165-315#
Women: Swings: 25-35# -or- Deadlifts: 105-185#

Score 1: Weight Used (enter DB/KB weight if you did that option)
Score 2: Total Time

Goal:

Score 1: This isn't super important if you chose the swings version. Deadlift option: Heavy - probably slightly broken - but still finishing in goal time

Score 2: 15-22 MinutesTo finish within the goal range, you'll need to maintain a pace of roughly 3:10-4:20 per round. The bike/row should take 2:00-2:30 each time.

Coaches Notes

Choose a weight on the deadlifts that you can complete 12 reps in 1-3 sets the whole way. It shouldn't be so heavy that you have to go to singles or that you would want to choose to do singles from the beginning.

The last couple rounds of this workout are going to be where the challenge lies. Make sure you don't come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on for the full 5 rounds. You may end up breaking more on the deadlifts in rounds 4 and 5 but push it that much harder on the bike/row!

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.

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.