PROGRAM A

WARM UP

WORKOUT

6 Rounds

15 Kettlebell Overhead Swing
200 Meter Run
12 Dumbbell Thruster

Rest 1 minute between rounds

Suggestions
Men: 40# DBs / 40-55# KB
Women: 25# DBs / 25-35# KB

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

Could also go with a heavier KB if you have one!

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-3:30

Coaches Notes

We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

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

PROGRAM B

WARM UP

WORKOUT

6 Rounds

15 Kettlebell Overhead Swing
200 Meter Run
12 Barbell Thruster

Rest 1 minute between rounds

Suggestions
Men: 75-95# / 40-55# KB/DB
Women: 55-65# / 25-35# KB/DB

Extra Challenge
Men: 115#+ for Thrusters
Women: 75#+ for Thrusters

Could also go with a heavier KB if you have one!

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-3:30

Coaches Notes

We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

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

PROGRAM C

WARM UP

WORKOUT

6 Rounds

15 Kettlebell Overhead Swing

18 Cal (M) / 13 Cal (W) Row
- OR - 15 Cal (M) / 11 Cal (W) Bike

12 Barbell Thruster

Rest 1 minute between rounds

Suggestions
Men: 75-95# / 40-55# KB/DB
Women: 55-65# / 25-35# KB/DB

Extra Challenge
Men: 115#+ for Thrusters
Women: 75#+ for Thrusters

Could also go with a heavier KB if you have one!

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-3:30

Coaches Notes

We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the bike/row, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the bike/row go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

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

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.

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.