PROGRAM A

WARM UP

WORKOUT

4 Rounds

40 Air Squats
20 Pull Ups
10 Devil Press

**Strict Pull Up Option: 12-15 Strict Pull Ups Each Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: Increase Reps to:
60 Air Squats
30 Pull Ups
15 Devil Press

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

You're shooting for 3:30-5:00 per round today. Find a steady but mildly uncomfortable pace on the air squats. Of the three movements today, this one is one you can really challenge yourself to push the pace on.

Don't peacock the pull ups. Break with a few reps left in the tank each time you hop up on the bar. You should definitely be able to perform at lest 5 reps of whatever variation you choose, even under fatigue. If you don't have a pull up bar, a great customizations for those would be 20 Dumbbell Bent Over Rows or 15 Single Arm Bent Over Rows on both arms.

Choose a weight and pace on the devil press that allow you to get those 10 reps done in 1:15-2:00. Use the warm up to gauge how long 2-3 reps will take you then do the math to ensure you'll fall within that time frame.

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

PROGRAM C

WARM UP

WORKOUT

4 Rounds

40 Air Squats
20 Pull Ups
10 Sandbag Burpees

**Strict Pull Up Option: 12-15 Strict Pull Ups Each Round

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

Extra Challenge
Men/Women: Increase Reps to:
60 Air Squats
30 Pull Ups
15 Sandbag Burpees

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

You're shooting for 3:30-5:00 per round today. Find a steady but mildly uncomfortable pace on the air squats. Of the three movements today, this one is one you can really challenge yourself to push the pace on.

Don't peacock the pull ups. Break with a few reps left in the tank each time you hop up on the bar. You should definitely be able to perform at lest 5 reps of whatever variation you choose, even under fatigue. If you don't have a pull up bar, a great customizations for those would be 20 Sandbag Bent Over Rows or 15 Single Arm Bent Over Rows on both arms.

Choose a pace on the sandbag bupee that allow you to get those 10 reps done in 1:15-2:00. Use the warm up to gauge how long 2-3 reps will take you then do the math to ensure you'll fall within that time frame. If your bag is too heavy to allow for that, reduce the reps to 8.

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

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

300 Air Squats
150 Pull Ups
100 Devil Press

One Person Works at a Time. Switch whenever you want!

**Could also do this version with Sandbag Burpees as seen in Program C!

**Strict Pull Up Option: 75-100 Strict Pull Ups

Suggestions
Men: 40# DBs
Women: 25# DBs

Score: Total Time

Goal: 24-30 Minutes

Coaches Notes

You guys can split up the work however you like. The reps are listed as total combined between the two of you. While one partner works, the other rests. You shouldn't move on to the next movement until all reps of the previous movement are complete.

Find a steady but uncomfortable pace on the air squats. You can really afford to push the pace on this movement since you're resting while your partner works. Don't peacock the pull ups. Even with rest, these will get tough just with the high volume you have to work through before moving on. The variation you choose should allow you to do at least 5 at a time.

Choose a weight for the devil press that allows you to perform 7-10 reps within a minute. Use the warm up to gauge how long 2-3 reps will take you then do the math to ensure you'll fall within that time frame.

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

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.

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.

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!