"CREW"

This workout was created as the birthday workout for Street Parking co-founders' third son Crew. Crew was born on March 1, 2022 - after roughly 10 hours of labor at home.

Enjoy!

PROGRAM A

WARM UP

WORKOUT

3 Rounds

Perform 1 Round Every 10 Minutes

Run 400 Meters
22 Dumbbell Thrusters
Run 400 Meters
22 Burpee Box Jump Overs

This version could also be done with:
Sandbag Thrusters

Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score:
Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 6-8 Minutes EACH

Coaches Notes

A very appropriate workout for the newest member of team Alcaraz. You will score each round separately on this one. Send it on every round and expect that the times will fall off a bit from round 1 to round 3. Set yourself up so that you have at least 2 minutes to rest between rounds. If the first round goes longer than 8:00, customize something.

The run should take 2:00-2:30. You will have to dig deep on the second run in each round in order to stay on pace.

Choose a weight on the thrusters that you can complete 22 reps in 1-3 sets the whole way.

Try to find a rhythm on the burpee box jump overs that you can keep moving with minimal longer breaks. 22 reps should take 1:30-2:00.

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

PROGRAM B

WARM UP

WORKOUT

3 Rounds

Perform 1 Round Every 10 Minutes

Run 400 Meters
22 Barbell Thrusters
Run 400 Meters
22 Burpee Box Jump Overs

Suggestions
Men: 75-95# / 20-24" Box
Women: 55-65# / 16-20" Box

Extra Challenge
Men: 115# / 22-24" Box
Women: 75# / 18-20" Box

Score:
Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 6-8 Minutes EACH

Coaches Notes

A very appropriate workout for the newest member of team Alcaraz. You will score each round separately on this one. Send it on every round and expect that the times will fall off a bit from round 1 to round 3. Set yourself up so that you have at least 2 minutes to rest between rounds. If the first round goes longer than 8:00, customize something.

The run should take 2:00-2:30. You will have to dig deep on the second run in each round in order to stay on pace.

Choose a weight on the thrusters that you can complete 22 reps in 1-3 sets the whole way.

Try to find a rhythm on the burpee box jump overs that you can keep moving with minimal longer breaks. 22 reps should take 1:30-2:00.

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

PROGRAM C

WARM UP

WORKOUT

3 Rounds

Perform 1 Round Every 10 Minutes

Bike 30 Cal/22 Cal -or- 500 Meter Row

22 Barbell Thrusters

Bike 30 Cal/22 Cal -or- 500 Meter Row

22 Burpee Box Jump Overs

This version could also be done with:
Dumbbell Thrusters
Sandbag Thrusters

Suggestions
Men: 75-95# Bar / 40# DBs / 20-24" Box
Women: 55-65# /25# DBs / 16-20" Box

Extra Challenge
Men: 115# / 50# DBs / 22-24" Box
Women: 75# / 35# DBs / 18-20" Box

Score:
Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 6-8 Minutes EACH

Coaches Notes

A very appropriate workout for the newest member of team Alcaraz. You will score each round separately on this one. Send it on every round and expect that the times will fall off a bit from round 1 to round 3. Set yourself up so that you have at least 2 minutes to rest between rounds. If the first round goes longer than 8:00, customize something.

The bike/row should take 2:00-2:30. You will have to dig deep on the second bike/row in each round in order to stay on pace.

Choose a weight on the thrusters that you can complete 22 reps in 1-3 sets the whole way.

Try to find a rhythm on the burpee box jump overs that you can keep moving with minimal longer breaks. 22 reps should take 1:30-2:00.

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.

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.

Burpee

If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.