PROGRAM A

WARM UP

WORKOUT

8 Rounds

8 Kipping Pull Up
8 Box Jump Over

**Strict Pull Up Option: 4-6 Strict Pull Ups each time

**No Pull Up Bar Option: 8 Dumbbell Bent Over Row

Suggestions
Men: 22-24" Box
Women: 18-20" Box

Extra Challenge
Men/Women: Increase Reps to 10/10

OR

Put on a weight vest!

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This should be a quick one today! Set yourself up for :50-1:30 per round.

Choose a pull up variation that you think you can go unbroken. If you have to break into two sets in the last few rounds, totally fine. We just want to keep the intensity high so the pull ups should not be really broken up and if you do break, it should be short.

Hit a few box jump overs in your warm up and make a mental note of where you will set your feet when stepping down to the other side so you can go right into the next jump. It's all about finding a good rhythm and being efficient.

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

PROGRAM C

WARM UP

WORKOUT

8 Rounds

3 Bar Muscle Ups
8 Box Jump Over

Suggestions
Men: 22-24" Box
Women: 18-20" Box

Extra Challenge
Men/Women: 4 Bar Muscle Up / 10 Box Jump Over

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This should be a quick one today! Set yourself up for :50-1:30 per round.

Go with this version if you are able to do at least 3 muscle ups unbroken. You can break them into quick singles in the workout but you should be able to complete 3 reps in under 45 seconds each time.

Hit a few box jump overs in your warm up and make a mental note of where you will set your feet when stepping down to the other side so you can go right into the next jump. It's all about finding a good rhythm and being efficient.

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

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.

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.