PROGRAM A

WARM UP

WORKOUT

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

24 Kipping Pull Ups
12 Box Jump
24 Alternating Dumbbell Farmer Step Up
12 Box Jump

**Strict Pull Up Option: 12-16 Strict Pull Ups Each Time

**No Pull Up Bar Option: 24 Dumbbell Bent Over Rows

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

Extra Challenge
Men: 50# DBs / 24-30" Box
Women: 35# DBs / 20-24" Box

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-4 Rounds

Coaches Notes

If you achieve the goal number of rounds for this workout, you are looking at 72-96 total kipping pull ups. Please take the time to warm up properly. Each round should take 4:00-5:20.

Break up the pull ups early, way before you feel like you have to. Just a short break to shake out the arms and relieve the grip will allow you sustain your pace for longer and prevent going to failure. Choose a pull up variation that you could do at least 12 unbroken when fresh. For the workout, consider breaking every 6-8 reps.

The step ups will tax your grip as well. Break these into 2-3 sets the whole way.

Stay focused on your box jumps, especially the set after the step ups. Your legs may not be behaving like you expect them to!

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

PROGRAM C

WARM UP

WORKOUT

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

24 Kipping Pull Ups
12 Box Jump
24 Alternating Sandbag Shoulder Step Up
12 Box Jump

**Strict Pull Up Option: 12-16 Strict Pull Ups Each Time

**No Pull Up Bar Option: 24 Sandbag Bent Over Slams

Suggestions
Men: 50-70# Sandbag / 20-24" Box
Women: 25-45# Sandbag / 16-20" Box

Extra Challenge
Men/Women: Use a higher box

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-4 Rounds

Coaches Notes

If you achieve the goal number of rounds for this workout, you are looking at 72-96 total kipping pull ups. Please take the time to warm up properly. Each round should take 4:00-5:20.

Break up the pull ups early, way before you feel like you have to. Just a short break to shake out the arms and relieve the grip will allow you sustain your pace for longer and prevent going to failure. Choose a pull up variation that you could do at least 12 unbroken when fresh. For the workout, consider breaking every 6-8 reps.

Break the step ups into 2-3 sets the whole way. Switch shoulders every time you break.

Stay focused on your box jumps, especially the set after the step ups. Your legs may not be behaving like you expect them to!

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.