PROGRAM A

WARM UP

WORKOUT

3 Rounds

Run 400 Meters
15 Dumbbell Clean and Jerks
15 Kipping Pull Ups

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / 20 Pull Ups
Women: 35# DBs / 20 Pull Ups

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The run should take 2:00-2:30 in every round. Just keep moving!

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. Make sure you lower the dumbbells to the floor with control every time.

Go with a pull up variation that you think you'll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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

PROGRAM B

WARM UP

WORKOUT

3 Rounds

Run 400 Meters
15 Barbell Clean and Jerks
15 Kipping Pull Ups

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135# / 20 Pull Ups
Women: 75-85# / 20 Pull Ups

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The run should take 2:00-2:30 in every round. Just keep moving!

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. The weight should allow you to cycle multiple reps at a time even in the third round.

Go with a pull up variation that you think you'll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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

PROGRAM C

WARM UP

WORKOUT

3 Rounds

30 Cal (M) / 22 Cal (W) - Assault Bike
-OR- 500 Meter Row

15 Barbell Clean and Jerks
15 Kipping Pull Ups

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 95# / 40# DBs
Women: 65# / 25# DBs

Extra Challenge
Men: 115-135# / 50# DBs / 20 Pull Ups
Women: 75-85# / 35# DBs / 20 Pull Ups

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The bike/row should take 2:00-2:30 in every round. Just keep moving and adjust the calories/distance to fit the time window if necessary.

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. The weight should allow you to cycle multiple reps at a time even in the third round.

Go with a pull up variation that you think you'll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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.

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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.

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.

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.