PROGRAM A

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Dumbbell Step Up Over
Run 200 Meters
12 Kipping Pull Up

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups

**Could also do this version with Sandbag Shoulder Step Up Over

Suggestions
Men: 40-50# DBs / 20-24" Box
Women: 25-35# DBs / 16-20" Box

Extra Challenge
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if the first 4 rounds are each under 3:30

Score:
Fastest Round
Slowest Round

Goal: 3:15-4:30

Coaches Notes

We are looking for full send here - especially on the runs which should be a minute or less each time. The first couple rounds should be closer to the lower part of the goal range and if you are really sending it, the later round times will creep up to the higher end of the goal range. But, all 4 rounds should be within that window.

It is a step up OVER not just a step up. Practice your pivot on top of the box during your warm up. This movement is all about efficiency so hitting a few warm up sets, even unweighted will help you be more fluid in the workout. See if you can go unbroken on these for at least the first two rounds.

Choose a pull up variation that you can get through them in under a minute and in 1-3 sets the whole way. Keep the breaks short, you get a juicy 2 minute rest right after the pull ups!

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

PROGRAM C

WARM UP

WORKOUT

4 Rounds

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

12 Dumbbell Step Up Over

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

12 Kipping Pull Up

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups

**Could also do this version with Sandbag Shoulder Step Up Over

Suggestions
Men: 40-50# DBs / 20-24" Box
Women: 25-35# DBs / 16-20" Box

Extra Challenge
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if the first 4 rounds are each under 3:30

Score:
Fastest Round
Slowest Round

Goal: 3:15-4:30

Coaches Notes

We are looking for full send here - especially on the bike/row which should be a minute or less each time. The first couple rounds should be closer to the lower part of the goal range and if you are really sending it, the later round times will creep up to the higher end of the goal range. But, all 4 rounds should be within that window.

It is a step up OVER not just a step up. Practice your pivot on top of the box during your warm up. This movement is all about efficiency so hitting a few warm up sets, even unweighted will help you be more fluid in the workout. See if you can go unbroken on these for at least the first two rounds.

Choose a pull up variation that you can get through them in under a minute and in 1-3 sets the whole way. Keep the breaks short, you get a juicy 2 minute rest right after the pull ups!

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.

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. 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.