TUESDAY 03/15/2022
PROGRAM A
WARM UP
WORKOUT
4 Rounds
4 Wall Walks
400 Meter Run
Rest 1 Minute Between Rounds
No Weight Needed!
Extra Challenge:
Men/Women: Increase Wall Walks to 6 Each Time
Score: Slowest Round ONLY
Goal: 2:00-3:25
Coaches Notes
Today's workout has a nice balance of controlled strength with the wall walks and a hard run. We are looking for FULL SEND on the run each time.
The one minute rest between rounds should not be enough to fully recover, so expect that the round times will fall off as the workout progresses.
Choose a variation on the wall walk that you can complete 4 reps in about a minute or so. You will need more rest between reps in the later rounds but if the wall walks in the first round take more than a minute, you may want to customize. Remember, the wall walk is to the wall and all the way back down to the floor. Make sure that you are moving with control the whole time and avoid a sloppy descent!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
4 Rounds
4 Wall Walks
30 Cal (M) / 22 Cal (W) - Assault Bike
-OR- 500 Meter Row
Rest 1 Minute Between Rounds
No Weight Needed!
Extra Challenge:
Men/Women: Increase Wall Walks to 6 Each Time
Score: Slowest Round ONLY
Goal: 2:15-3:25
Coaches Notes
Today's workout has a nice balance of controlled strength with the wall walks and a hard bike/row. We are looking for FULL SEND on the bike/row each time.
The one minute rest between rounds should not be enough to fully recover, so expect that the round times will fall off as the workout progresses.
Choose a variation on the wall walk that you can complete 4 reps in about a minute or so. You will need more rest between reps in the later rounds but if the wall walks in the first round take more than a minute, you may want to customize. Remember, the wall walk is to the wall and all the way back down to the floor. Make sure that you are moving with control the whole time and avoid a sloppy descent!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Wall Walks
If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. 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.