PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes (8 Rounds Total)

100 Meter 1/2 Up 1/2 Rack Carry (Switch at 50 Meters)
10 Dumbbell Push Press

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 1:00-1:35

Coaches Notes

Make sure that you are getting at least 25 seconds of rest between rounds. If you are getting less than that within the first 3 rounds, customize something. Lower the weight, go with a shoulder racked, or even a farmer carry.

We are looking for the carry to take about a minute with 1-3 breaks each round. Remember your shoulders are going to get more and more fatigued, so probably a good idea to break early in the workout rather than waiting until it's absolutely necessary.

Choose a load on the push press that you think you could do unbroken. Make sure you are really aggressive with the hips to send the weight up!

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

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes (8 Rounds Total)

50 Meter Barbell Overhead Carry
50 Meter Barbell Front Rack Carry
10 Barbell Push Press

If needed you can do carries with a second, lighter, barbell. You could also do the 1/2 Shoulder 1/2 Overhead Carry option from Program A. Or. you could do the entire 100 meters with a plate overhead carry.

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men: 115#+
Women: 75# +

Score:
Fastest Round
Slowest Round

Goal: 1:00-1:35

Coaches Notes

For this version, you could definitely use dumbbells for the carry if you have them and want to. This may allow you to push the weight a bit on the push presses.

Make sure that you are getting at least 25 seconds of rest between rounds. If you are getting less than that within the first 3 rounds, customize something. Lower the weight, go with an overhead plate, or even a front/back rack carry.

We are looking for the carry to take about a minute with 1-3 breaks each round. Remember your shoulders are going to get more and more fatigued, so probably a good idea to break early in the workout rather than waiting until it's absolutely necessary. Keep your belly tight and push up into the bar on the overhead carry, you shouldn't feel it in your lower back.

Choose a load on the push press that you think you could do unbroken. Make sure you are really aggressive with the hips to send the weight up!

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

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes (8 Rounds Total)

50 Meter Sandbag Overhead Carry
50 Meter Sandbag Front Rack Carry
12 Sandbag Push Press

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

Extra Challenge:
Men/Women: Entire 100 Meter Carry is Overhead

Score:
Fastest Round
Slowest Round

Goal: 1:00-1:35

Coaches Notes

Make sure that you are getting at least 25 seconds of rest between rounds. If you are getting less than that within the first 3 rounds, customize something. Go with a bear hug/front rack carry or even a suitcase carry.

We are looking for the carry to take about a minute with 1-3 breaks each round. Remember your shoulders are going to get more and more fatigued, so probably a good idea to break early in the workout rather than waiting until it's absolutely necessary. Keep your belly tight and push up into the handles on the overhead carry, you shouldn't feel it in your lower back.

The push presses, should be unbroken most, if not all the way. Make sure you are really aggressive with the hips, to send the weight up!

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

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

1/2 Up + 1/2 Shoulder Carry

If you’re trying to manage the pressure on your 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. You could also sub less weight, shorter distance, or modify to both arms using a shoulder carry or farmer carry position. Please visit the Mama Modifications Movement Library for more options and demonstrations.