4 Scores today!! Go hard on every part!

PROGRAM A

WARM UP

WORKOUT

Run 800 Meters
40 Wall Balls

Rest 3 Minutes

Run 200 Meters
20 Wall Balls

Rest 3 Minutes

Run 800
40 Wall Balls

Rest 3 Minutes

Run 200 Meters
20 Wall Balls

**No med ball? Or low ceilings? Do Single Dumbbell Thrusters instead!

Suggestions
Men: 20# ish Ball
Women: 13-15# ish Ball

Extra Challenge
Men/Women: Unbroken Wall Balls

Score:
Part 1 Total Time
Part 2 Total Time
Part 3 Total Time
Part 4 Total Time

Goal:
Part 1/3: 4:30 - 6:30
Part 2/4: 1:30 - 2:30

Coaches Notes

You have a full 3 minutes to rest between each part, so treat it like 4 separate workouts in which your job is go as hard as you can in each part. For parts 1 and 3 the run should be very uncomfortable. It should take 3:30-4:30 for the run. You can save a little in the tank for the wall balls but don't try to game it. Dig deep on the wall balls. Maybe you can go unbroken. If you are breaking it up, try to go with bigger sets than you normally do. 2-3 sets should be the goal.

For parts 2 and 4, treat these as a sprint. The 200m run will take a minute or less then get right into the wall balls. Challenge yourself to go unbroken on these or at most break once just long enough to shake out the arms and legs.

If you are unable to run due to space/weather etc. customize to the following:
(Challenge yourself on the continuous movement - should be an uncomfortable pace even in the 2nd 2 minutes of parts 1 and 3)

2 min Continuous Movement
40 Wall Balls
2 min Continuous Movement

Rest 3 minutes

1 min Continuous Movement
20 Wall Balls

Rest 3 minutes

2 min Continuous Movement
40 Wall Balls
2 min Continuous Movement

Rest 3 minutes

1 min Continuous Movement
20 Wall Balls

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

PROGRAM C

WARM UP

WORKOUT

60 Cal (M) / 44 Cal (W) - Assault Bike
-OR- 72 Cal (M) / 52 Cal (W) - Row
40 Wall Balls

Rest 3 Minutes

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

Rest 3 Minutes

60 Cal (M) / 44 Cal (W) - Assault Bike
-OR- 72 Cal (M) / 52 Cal (W) - Row
40 Wall Balls

Rest 3 Minutes

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

**No med ball? Or low ceilings? Do Single Dumbbell Thrusters instead!

Suggestions
Men: 20# ish Ball
Women: 13-15# ish Ball

Extra Challenge
Men/Women: Unbroken Wall Balls

Score:
Part 1 Total Time
Part 2 Total Time
Part 3 Total Time
Part 4 Total Time

Goal:
Part 1/3: 4:30 - 6:30
Part 2/4: 1:30 - 2:30

Coaches Notes

You have a full 3 minutes to rest between each part, so treat it like 4 separate workouts in which your job is go as hard as you can in each part.

For parts 1 and 3 the bike/row should be very uncomfortable. It should take 3:30-4:30. You can save a little in the tank for the wall balls but don't try to game it. Dig deep on the wall balls. Maybe you can go unbroken. If you are breaking it up, try to go with bigger sets than you normally do. 2-3 sets should be the goal.

For parts 2 and 4, treat these as a sprint. The bike/row will take a minute or less then get right into the wall balls. Challenge yourself to go unbroken on these or at most break once just long enough to shake out the arms and legs.

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.

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.