SATURDAY 03/19/2022
PROGRAM A
WARM UP
WORKOUT
On a 10 Minute Clock:
Run 800 Meters
Then With Remaining Time
AMRAP (As Many Rounds and Reps as Possible)
10 Dumbbell Push Press
10 Toes to Bar
**If doing V-ups/Alternating V-Ups increase reps to 14 each time
Suggestions
Men: 40-50# DBs
Women: 25-35# DBs
Extra Challenge:
Men/Women: Increase Run to 1200 Meters
Score:
800 Meter/1200 Meter Run Time
Total Rounds and Reps from the 10/10 AMRAP portion
Goal 1: 4:00 - 6:00
Goal 2: 4-6 Rounds
Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the distance of the run if it's going to take you longer than 6 minutes!! If you know you can run the 800 in under 4 minutes - do extra challenge today! The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
On a 10 Minute Clock:
Run 800 Meters
Then With Remaining Time
AMRAP (As Many Rounds and Reps as Possible)
10 Barbell Push Press
10 Toes to Bar
**If doing V-ups/Alternating V-Ups increase reps to 14 each time
Suggestions
Men: 95-115#
Women: 65-75#
Extra Challenge:
Men/Women: Increase Run to 1200 Meters
Score:
800 Meter/1200 Meter Run Time
Total Rounds and Reps from the 10/10 AMRAP portion
Goal 1: 4:00 - 6:00
Goal 2: 4-6 Rounds
Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the distance of the run if it's going to take you longer than 6 minutes!! If you know you can run the 800 in under 4 minutes - do extra challenge today! The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
On a 10 Minute Clock:
60 Cal Bike (M) / 44 Cal Bike (W) - Assault Bike
-OR- 1000 Meter Row
Then With Remaining Time
AMRAP (As Many Rounds and Reps as Possible)
10 Barbell Push Press
10 Toes to Bar
**If doing V-ups/Alternating V-Ups increase reps to 14 each time
**This version could also be done with dumbbell push press.
Suggestions
Men: 95-115# / 40-50# DBs
Women: 65-75# / 25-35# DBs
Extra Challenge:
Men/Women: Increase Bike/Row to:
90 Cal Bike (M) / 66 Cal Bike (W)
-OR- 1500 Meter Row
Score:
Bike/Row Time
Total Rounds and Reps from the 10/10 AMRAP portion
Goal 1: 4:00 - 6:00
Goal 2: 4-6 Rounds
Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the calories/distance on the bike/row if it's going to take you longer than 6 minutes!! If you know you can do the bike/row in under 4 minutes - do extra challenge today! The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
In Teams of 2 Complete:
3 Rounds
Run 400 Meters (Together)
Partner 1: 15 Toes to Bar
Partner 2: 15 Dumbbell Push Press
then
Partner 1: 15 Dumbbell Push Press
Partner 2: 15 Toes to Bar
**Only rest is if you finish your toes to bar/push press while your partner still has work to do. Both people should be working pretty much at all times.
**This workout could also be done with the barbell as seen in Program B or using bike/row as seen in Program C (distances would be 30 cal (M) / 22 Cal (W) - Assault Bike -OR- 500 Meter Row)
Suggestions
Men: 95-115# / 40-50# DBs
Women: 65-75# / 25-35# DBs
Score: Total Time
Goal: 12-18 Minutes
Coaches Notes
So the way this works is when you guys come in from the run, you start on the 15 toes to bar while your partner gets to work on the 15 push press (or vice versa). Once you both are finished with that, you'll switch. So you do the push press while your partner does the toes to bar. That's one round. Repeat 2 more times.
The run should take 2:00-2:30. Don't start on the TTB/PP until both partners are back from the run. Choose a toes to bar variation that allows you to knock our 5-8 reps at a time. We suggest breaking 1-2 times from the start so that you don't resort to singles or doubles in the final round. Choose a weight for the push press that you can do in 1-2 sets for all 3 rounds.
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.
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.
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.