This workout has 2 Parts and 2 Scores!

PROGRAM A

WARM UP

WORKOUT

Part 1:

5 Kipping Pull Up
5 Dumbbell Thruster
10 Kipping Pull Up
10 Dumbbell Thruster
15 Kipping Pull Up
15 Dumbbell Thruster
10 Kipping Pull Up
10 Dumbbell Thruster
5 Kipping Pull Up
5 Dumbbell Thruster

Rest 3 Minutes Before Part 2

Part 2:

20 Kipping Pull Ups
20 Dumbbell Thruster

**Strict Pull Up Option (Part 1): 3-6-9-6-3
**Strict Pull Up Option (Part 2): 12 Strict Pull Ups

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / Increase Part 2 Reps to 30/30
Women: 35# DBs / Increase Part 2 Reps to 30/30

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 3-8 Minutes
Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don't try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don't go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don't actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Go with a weight that you could do 15 unbroken thrusters when fresh. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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

PROGRAM B

WARM UP

WORKOUT

Part 1:

5 Kipping Pull Up
5 Barbell Thruster
10 Kipping Pull Up
10 Barbell Thruster
15 Kipping Pull Up
15 Barbell Thruster
10 Kipping Pull Up
10 Barbell Thruster
5 Kipping Pull Up
5 Barbell Thruster

Rest 3 Minutes Before Part 2

Part 2:

20 Kipping Pull Ups
20 Barbell Thrusters

**Strict Pull Up Option (Part 1): 3-6-9-6-3
**Strict Pull Up Option (Part 2): 12 Strict Pull Ups

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

Extra Challenge:
Men: 95-115# / Increase Part 2 Reps to 30/30
Women: 65-75# / Increase Part 2 Reps to 30/30

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 3-8 Minutes
Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don't try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don't go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don't actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Go with a weight that you could do 15 unbroken thrusters when fresh. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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

PROGRAM C

WARM UP

WORKOUT

Part 1:

5 Kipping Pull Up
5 Side to Side SandbagThruster
10 Kipping Pull Up
10 Side to Side Sandbag Thruster
15 Kipping Pull Up
15 Side to Side Sandbag Thruster
10 Kipping Pull Up
10 Side to Side Sandbag Thruster
5 Kipping Pull Up
5 Side to Side Sandbag Thruster

Rest 3 Minutes Before Part 2

Part 2:

20 Kipping Pull Ups
20 Side to Side Sandbag Thrusters

**Strict Pull Up Option (Part 1): 3-6-9-6-3
**Strict Pull Up Option (Part 2): 12 Strict Pull Ups

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

Extra Challenge:
Men/Women: Increase Part 2 Reps to 30/30

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 3-8 Minutes
Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don't try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don't go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don't actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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

Pull Ups

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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Thruster/Wallball

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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.