PROGRAM A

WARM UP

WORKOUT

2 Rounds

400m Run
15 Burpee Toes to Bar
400m Run
30 Burpees

Suggestions
Customize B/TTB with 15 Burpees + 15 V-Ups

Extra Challenge
3 Rounds - If you finish first 2 rounds in under 14 Minutes.

Score: Total Time

Goal: 13-19 Minutes

Coaches Notes

Get ready for some heavy breathing, guys! In fact, it's probably a good idea to be mindful of your breath from the start. Take long inhales and exhales on that first run and try to exhale fully and forcefully through the remainder of the workout.

Each 400m run should take 2:00-2:30. If you're sneaking past that 2:30 mark, we recommend reducing the distance.

Find a smooth, steady pace for both the burpee toes to bar and the burpees, rather than sprinting through a few reps then resting, sprinting, resting, etc. Practice a few burpee toes to bar reps in your warm up so you have an idea of where to set your feet and hands to make the jump up to the pull up bar the most efficient.

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

PROGRAM C

WARM UP

WORKOUT

2 Rounds

30/22 Cal Bike
-OR- 36/26 Cal Row
15 Burpee Toes to Bar
30/22 Cal Bike
-OR- 36/26 Cal Row
30 Burpees

Suggestions
Customize B/TTB with 15 Burpees + 15 V-Ups

Extra Challenge
3 Rounds - If you finish first 2 rounds in under 14 Minutes.

Score: Total Time

Goal: 13-19 Minutes

Coaches Notes

Get ready for some heavy breathing, guys! In fact, it's probably a good idea to be mindful of your breath from the start. Take long inhales and exhales on that first bike/row and try to exhale fully and forcefully through the remainder of the workout.

Each bike/row should take 2:00-2:30. If you're sneaking past that 2:30 mark, we recommend reducing the calories

Find a smooth, steady pace for both the burpee toes to bar and the burpees, rather than sprinting through a few reps then resting, sprinting, resting, etc. Practice a few burpee toes to bar reps in your warm up so you have an idea of where to set your feet and hands to make the jump up to the pull up bar the most efficient.

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.

Burpee

If you’re trying to manage the pressure on your core or 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 throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. 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.