WEDNESDAY 04/13/2022
PROGRAM A
WARM UP
WORKOUT
AMRAP 12 Minutes (As Many Rounds and Reps as Possible in 12 Minutes)
21 Dumbbell Hop Overs
7 Dumbbell Squats
21 Dumbbell Hop Overs
7 Toes to Bar
**If doing V-Ups/Alternating V-Ups/Sit Ups - increase reps to 12 each time.
**May also choose to do this workout with double unders.
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
Coaches Notes
Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speed bump in between the squats and toes to bar. They should take less than 20 seconds each time.
Choose a weight on the squats that you could go unbroken. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.
For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
AMRAP 12 Minutes (As Many Rounds and Reps as Possible in 12 Minutes)
21 Dumbbell Hop Overs
7 Barbell Front Squats
21 Dumbbell Hop Overs
7 Toes to Bar
**If doing V-Ups/Alternating V-Ups/Sit Ups - increase reps to 12 each time.
**May also choose to do this workout with double unders - or for a fun challenge hop over your barbell!
Suggestions
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135#
Women: 75-95#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
Coaches Notes
Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speed bump in between the squats and toes to bar. They should take less than 20 seconds each time.
Choose a weight on the squats that you could go unbroken. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.
For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
AMRAP 12 Minutes (As Many Rounds and Reps as Possible in 12 Minutes)
21 Dumbbell Hop Overs
7 Sandbag Front Squats
21 Dumbbell Hop Overs
7 Toes to Bar
**If doing V-Ups/Alternating V-Ups/Sit Ups - increase reps to 12 each time.
**May also choose to do this workout with double unders - or for a fun challenge hop over your sandbag
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
Coaches Notes
Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speed bump in between the squats and toes to bar. They should take less than 20 seconds each time.
The squats should be unbroken. Keep the elbows up so you don't get pulled forward. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.
For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
Toes to Bar
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 less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.