PROGRAM A

WARM UP

WORKOUT

EMOM 15 Minutes (Every Minute on the Minute for 15 Minutes)

Min 1: 20 Double Unders/Hop Overs + Max Reps Dumbbell Power Clean

Min 2: 20 Double Unders/Hop Overs + Max Reps Dumbbell Push Press

Min 3: Rest

This ends up being 5 Rounds TOTAL alternating back and forth.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 30 Double Unders/Hop Overs / 50# DBs
Women: 30 Double Unders/Hop Overs / 35# DBs

Score 1: Total Power Clean Reps
Score 2: Total Push Press Reps

Goal:
Score 1: 60-90 Reps
Score 2: 60-90 Reps

Coaches Notes

To hit the goal for this one, you'll need to complete 12-18 reps each minute for both movements. This is doable if you set yourself properly.

The double unders/hop overs should take around 15 seconds. You want to get to your dumbbells by the :20 second mark. If the double unders are going to be really broken up, go with hop overs.

Choose a weight that you can hit at least 7 unbroken power cleans and 8-10 unbroken push presses at a time. You can definitely break within the minute and still hit the goal if you hit those numbers in the first set and keep the break short. Know that the double unders are going to be affected by your shoulder fatigue so be aggressive with the wrists!

Use the minute rest to shake out the arms and focus on slowing your breathing.

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

PROGRAM B

WARM UP

WORKOUT

EMOM 15 Minutes (Every Minute on the Minute for 15 Minutes)

Min 1: 20 Double Unders/Hop Overs + Max Reps Barbell Power Clean

Min 2: 20 Double Unders/Hop Overs + Max Reps Barbell Push Press

Min 3: Rest

This ends up being 5 Rounds TOTAL alternating back and forth.

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

Extra Challenge
Men: 30 Double Unders/Hop Overs - 115-135#
Women: 30 Double Unders/Hop Overs - 75-85#

Score 1: Total Power Clean Reps
Score 2: Total Push Press Reps

Goal:
Score 1: 50-80 Reps
Score 2: 50-80 Reps

Coaches Notes

To hit the goal for this one, you'll need to complete 10-16 reps each minute for both movements. This is doable if you set yourself properly.

The double unders/hop overs should take around 15 seconds. You want to get to your barbell by the :20 second mark. If the double unders are going to be really broken up, go with hop overs.

Choose a weight that you can hit at least 5-6 unbroken power cleans and 6-8 unbroken push presses at a time. You can definitely break within the minute and still hit the goal if you hit those numbers in the first set and keep the break short. Know that the double unders are going to be affected by your shoulder fatigue so be aggressive with the wrists!

Use the minute rest to shake out the arms and focus on slowing your breathing.

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

PROGRAM C

WARM UP

WORKOUT

EMOM 15 Minutes (Every Minute on the Minute for 15 Minutes)

Min 1: 20 Double Unders/Hop Overs + Max Reps Sandbag Power Clean

Min 2: 20 Double Unders/Hop Overs + Max Reps Shoulder to Shoulder Sandbag Push Press

Min 3: Rest

This ends up being 5 Rounds TOTAL alternating back and forth.

This version can also be done with sandbag hop overs.

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

Extra Challenge
Men/Women: 30 Double Unders/Hop Overs

Score 1: Total Power Clean Reps
Score 2: Total Push Press Reps

Goal:
Score 1: 60-90 Reps
Score 2: 60-90 Reps

Coaches Notes

To hit the goal for this one, you'll need to complete 12-18 reps each minute for both movements. This is doable if you set yourself properly.

The double unders/hop overs should take around 15 seconds. You want to get to your bag by the :20 second mark. If the double unders are going to be really broken up, go with hop overs.

You should be able to hit at least 7 unbroken power cleans and 8-10 unbroken push presses at a time. You can definitely break within the minute and still hit the goal if you hit those numbers in the first set and keep the break short. Know that the double unders are going to be affected by your shoulder fatigue so be aggressive with the wrists!

Use the minute rest to shake out the arms and focus on slowing your breathing.

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

Double/Single Unders

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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 reccomend 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.

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.

Jump/Skip/Hop Overs

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.

KB Swing

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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.