PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set = 5 Rounds

9 Dumbbell Deadlift
6 Dumbbell Hang Power Clean
3 Dumbbell Thrusters

Rest 2 Minutes Between Sets

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time

Goal: 2:30 - 4:30 Each Set

Coaches Notes

To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the weight down for most if not all the rounds. This is only doable if you choose an appropriate load and treat each set like it's own sprint style workout. So don't hold back!

Try a practice round during your warm up to get a feel for the speed at which you'll need to move in order to stay on pace. You are logging a score for each set so expect that if you are going all out in each set, the times will slow down a bit from the first to the last. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

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

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set = 5 Rounds

7 Barbell Deadlift
5 Barbell Hang Power Clean
3 Barbell Thrusters

Rest 2 Minutes Between Sets

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 115#
Women: 75#

Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time

Goal: 2:30 - 4:30 Each Set

Coaches Notes

To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the weight down for most if not all the rounds. This is only doable if you choose an appropriate load and treat each set like it's own sprint style workout. So don't hold back!

Try a practice round during your warm up to get a feel for the speed at which you'll need to move in order to stay on pace. You are logging a score for each set so expect that if you are going all out in each set, the times will slow down a bit from the first to the last. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

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

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set = 5 Rounds

9 Sandbag Deadlift
6 Sandbag Hang Power Clean
3 Sandbag Thrusters

Rest 2 Minutes Between Sets

Suggestions
Men: 50-70# Sandbag
Women: 25-45# Sandbag

Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time

Goal: 2:30 - 4:30 Each Set

Coaches Notes

To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the bag down for most if not all the rounds. This is only doable if you treat each set like it's own sprint style workout. So don't hold back!

If you are working with a heavier bag, you may need to reduce the reps to 7-5-3.

Try a practice round during your warm up to get a feel for the speed at which you'll need to move in order to stay on pace. You are logging a score for each set so expect that if you are going all out in each set, the times will slow down a bit from the first to the last. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

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

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.

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.