PROGRAM A

WARM UP

WORKOUT

5 Rounds

1 Minute Max Reps Renegade Row
400 Meter Run

Rest 2 Minutes

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score 1: Total Renegade Row Reps
Score 2: Fastest 400 Meter Run
Score 3: Slowest 400 Meter Run

Goal:
Renegade Rows: 40-70 Reps
Runs: 1:30-2:30

Coaches Notes

Rounds should take 2:30-3:30 each time. With the 2 minute rest period between each round, you should be able to really send it every time.

We've got 3 scores today, so there is nowhere to hide. Get uncomfortable on all 5 rounds!

Set yourself up for 8-13 or so Renegade Rows per round. Know that even with the rest, the reps will likely start to decrease as the workout progresses. If 8 reps is a real struggle in the first round, customize something.

The clock for the run starts RIGHT at that minute mark after the renegade rows.

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

PROGRAM B

WARM UP

WORKOUT

5 Rounds

1 Minute Max Feet Elevated Inverted Row
400 Meter Run

Rest 2 Minutes

No weight needed for this version!

Score 1: Total Inverted Row Reps
Score 2: Fastest 400 Meter Run
Score 3: Slowest 400 Meter Run

Goal:
Inverted Rows: 50-85 Reps
Runs: 1:30-2:30

Coaches Notes

Rounds should take 2:30-3:30 each time. With the 2 minute rest period between each round, you should be able to really send it every time.

We've got 3 scores today, so there is nowhere to hide. Get uncomfortable on all 5 rounds!

We are looking for 10-17 inverted rows per round. These should be set up for a difficulty that doesn't allow you to hold more than 15 or so in subsequent rounds. You may be able to do some bigger sets in the beginning but by the later rounds, they should have to be pretty broken up.

The clock for the run starts RIGHT at that minute mark after the inverted rows.

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

PROGRAM C

WARM UP

WORKOUT

5 Rounds

1 Minute Max Reps Renegade Row
30 Cal (M) / 22 Cal (W) - Assault Bike
-OR- 500 Meter Row

Rest 2 Minutes

**Could also do this version with feet elevated inverted rows as seen in Program B.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score 1: Total Renegade Row Reps
Score 2: Fastest Bike/Row
Score 3: Slowest Bike/Row

Goal:
Renegade Rows: 40-70 Reps
Inverted Row Option: 50-85 Reps
Row/Bike: 1:30-2:30

Coaches Notes

Rounds should take 2:30-3:30 each time. With the 2 minute rest period between each round, you should be able to really send it every time.

We've got 3 scores today, so there is nowhere to hide. Get uncomfortable on all 5 rounds!

Set yourself up for 8-13 or so Renegade Rows per round. Know that even with the rest, the reps will likely start to decrease as the workout progresses. If 8 reps is a real struggle in the first round, customize something.

The clock for the bike/row starts RIGHT at that minute mark after the renegade rows. Keep this in mind for deciding when to transition.

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

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

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.