PROGRAM A

WARM UP

WORKOUT

6 Rounds

100 Meter Farmer Carry
20 Alternating DB Snatch
Run 200 Meters

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

We are shooting for 2:40-3:40 per round on this one. Choose a weight on the dumbbell snatches that you can complete in 1-2 sets the whole way. You can use the same or different weights on the farmer carry. The carry will take 1:00-1:30. Go with something that you will have to put the dumbbells down at some point. If you don't have the space for farmer carries, go with 1 minute of farmer low step ups or a farmer march.

The run should take about a minute or less each time. It should be uncomfortable but not all out.

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

PROGRAM B

WARM UP

WORKOUT

6 Rounds

100 Meter Farmer Carry
12 Barbell Power Snatch
Run 200 Meters

**Could also do this version with a 100 meter suitcase carry and sandbag ground to overhead!

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95#+
Women: 65#+

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

We are shooting for 2:40-3:40 per round on this one. Choose a weight on the snatches that you can complete in 1-2 sets the whole way. The carry will take 1:00-1:30. Go with something that you will have to put the dumbbells down at some point. It might be a good idea to break on the farmer carry intentionally to save your grip a bit for the snatches. If you don't have the space for farmer carries, go with 1 minute of farmer low step ups or a farmer march.

The run should take about a minute or less each time. It should be uncomfortable but not all out.

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

PROGRAM C

WARM UP

WORKOUT

6 Rounds

100 Meter Farmer Carry
20 Alternating DB Snatch

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 250 Meter Row

**Can do this version with sandbag as seen in Program A or Barbell as seen in Program B.

Suggestions
Men: 40# DBs / 75# Bar
Women: 25# DBs / 55# Bar

Extra Challenge:
Men: 50# DBs / 95#+
Women: 35# DBs / 65#+

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

We are shooting for 2:40-3:40 per round on this one. Choose a weight on the dumbbell snatches that you can complete in 1-2 sets the whole way. You can use the same or different weights on the farmer carry. The carry will take 1:00-1:30. Go with something that you will have to put the dumbbells down at some point. If you don't have the space for farmer carries, go with 1 minute of farmer low step ups or a farmer march.

The bike/row should take about a minute or less each time. It should be uncomfortable but not all out.

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

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. 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.