This workout gives you plenty of time to complete the work each time. Challenge yourself with weight over speed today.

PROGRAM A

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)

100 Meter Dumbbell Farmer Carry
12 Dumbbell Shoulder Press
24 Kettlebell Overhead Swing

Suggestions
Men: 40# DBs / 40-55# KB/DB for swings
Women: 25# DBs / 25-35# KB/DB for swings

Extra Challenge
Men: 50# DBs / 50-70# KB/DB for Swings
Women: 35# DBs / 35-55# KB/DB for Swings

Score:
Weight Used for Farmer Carry
Weight Used for Dumbbell Shoulder Press
Weight Used for Swings

Goal: Keep Rounds Under 3:20 - Shoot for Unbroken Swings - Challenge Yourself!

Coaches Notes

Just like the notes at the top and the goal states, you should have plenty of time to work in each round. The challenge should come from the weight of the presses and the unbroken kettlebell sets rather than trying to get through this as fast as you can.

Choose a weight that you can do 12 shoulder presses unbroken in the first round then try to hold on to that or only break once in the later rounds. Take a few seconds to rest and regroup after the carries so you can set up properly and go for those bigger sets on the press.

Likewise with the swings, rest a little before after the presses before you start swinging. Remember to be aggressive with the hips so you don't have to rely on your shoulders to get the weight overhead.

Keep in mind you can use different loads for all movements. Go with something on the farmer carry that you only need to break once if at all in every round.

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

PROGRAM B

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)

100 Meter Dumbbell Farmer Carry
12 Barbell Shoulder Press
24 Kettlebell Overhead Swing

Suggestions
Men: 40# DBs (carry) / 95-115# (press) / 40-55# KB/DB (swings)
Women: 25# DBs (carry) / 55-65# (press) / 25-35# KB/DB (swings)

Extra Challenge
Men: 50# DBs (carry) / 135#+ (press) / 50-70# KB/DB (swings)
Women: 35# DBs (carry) / 75#+ (press) / 35-55# KB/DB (swings)

Score:
Weight Used for Farmer Carry
Weight Used for Barbell Shoulder Press
Weight Used for Swings

Goal: Keep Rounds Under 3:20 - Shoot for Unbroken Swings - Challenge Yourself!

Coaches Notes

Just like the notes at the top and the goal states, you should have plenty of time to work in each round. The challenge should come from the weight of the presses and the unbroken kettlebell sets rather than trying to get through this as fast as you can.

Choose a weight that you can do 12 shoulder presses unbroken in the first round then try to hold on to that or only break once in the later rounds. Take a few seconds to rest and regroup after the carries so you can set up properly and go for those bigger sets on the press.

Likewise with the swings, rest a little before after the presses before you start swinging. Remember to be aggressive with the hips so you don't have to rely on your shoulders to get the weight overhead.

Go with something on the farmer carry that you only need to break once if at all in every round.

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

PROGRAM C

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)

100 Sandbag Suitcase Carry (Switch at 50 Meters)
12 Sandbag Shoulder Press
16 Sandbag Hang to Overhead

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

Score:
Fastest Round
Slowest Round

Goal: 2:40-3:30

Coaches Notes

The scoring method and goal are a little different in this version because you are using the sandbag for all three movements, so the weight does not change. In this version we want to maintain a high level of intensity in every round.

The suitcase carry will take about a minute which leaves 1:40-2:30 for the presses and hang to overheads. Keep the presses strict. If you think you'll need to break more than once, consider adjusting the reps to something you can complete in 2 sets.

Use your hips on the hang to overheads. Notice if you are pulling a lot with the arms to get the weight up. By explosively extending the legs and hips, you should be able to send the bag up past your shoulders on every rep and finish by simply punching the arms overhead.

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

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB Swing

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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.