FRIDAY 03/11/2022
PROGRAM A
WARM UP
WORKOUT
AMRAP 20 Minutes (As Many Rounds and Reps as Possible in 20 Minutes)
Run 200 Meters
8 Toes to Bar
12 Push Up + Taps
**If doing V-Ups/Alternating V-Ups increase reps to 12 each time
No weight needed today!
Extra Challenge:
Men/Women: Increase Toes to Bar Reps to 12
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-11 Rounds
Coaches Notes
To hit the goal, we are shooting for a round every 1:50-2:30.
The run should take a minute or less each time. Each 200m is 2 reps - 1 rep for each 100m.
The workout will really come down to how much you are resting during the bodyweight movements. Choose a toe to bar variation that you can complete in 1-2 sets the whole way, they should take less than :40 seconds to complete.
For the push up + taps, go with a variation that you could do 12 unbroken reps comfortably. Then, for the workout, break them up early. So, before it becomes a struggle to complete a rep you should take a quick break to shake out the arms. Think 1-3 sets the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
AMRAP 20 Minutes (As Many Rounds and Reps as Possible in 20 Minutes)
15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row
8 Toes to Bar
12 Push Up + Taps
**If doing V-Ups/Alternating V-Ups increase reps to 12 each time
No weight needed today!
Extra Challenge:
Men/Women: Increase Toes to Bar Reps to 12 and Push Up + Taps to 16
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-11 Rounds
Coaches Notes
To hit the goal, we are shooting for a round every 1:50-2:30.
The bike/row should take around a minute each time. Each bike/row is 2 reps - 1 rep for each half - so if you are on the bike/row at the end of the 20 minutes, you can earn 1 point by making it halfway through the calories.
The workout will really come down to how much you are resting during the bodyweight movements. Choose a toe to bar variation that you can complete in 1-2 sets the whole way, they should take less than :40 seconds to complete.
For the push up + taps, go with a variation that you could do 12 unbroken reps comfortably. Then, for the workout, break them up early. So, before it becomes a struggle to complete a rep you should take a quick break to shake out the arms. Think 1-3 sets the whole way.
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.
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.
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.