SATURDAY 04/30/2022
PROGRAM A
WARM UP
WORKOUT
Every 4 Minutes for 24 Minutes (6 Rounds Total)
Run 400 Meters
Extra Challenge
Men/Women: Go every 3:00
-OR-
Wear a weight vest!
Score:
Fastest 400
Slowest 400
Goal: 1:15-2:40
Coaches Notes
Just six 400 meter runs! Can't be that bad, right???
We're scoring both your fastest and slowest rounds today which means we want you to go HARD from the start. The goal range is also pretty broad because we understand that sending it early on will mean your times fall off as the workout progresses, and that's OK. Also, we STRONGLY recommend warming up. No one has time for a pulled hamstring! Follow the provided warm up and do a few 30-60 second warm up runs where you progressively pick up the pace.
If you can't run for space, weather, or injury reasons - we recommend knocking out #2 or #18 of the No Equipment Extra Program (Extra Programs > Bodyweight Skills > No Equipment).
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Every 4 Minutes for 24 Minutes (6 Rounds Total)
30 Cal (M) / 22 Cal (W) - Assault Bike
-OR-
500 Meter Row
Extra Challenge
Men/Women: Every 3 Minutes
Score:
Fastest Round
Slowest Round
Goal: 1:15-2:40
Coaches Notes
Just six 30/22 cal bike or 500m rows! Can't be that bad, right???
We're scoring both your fastest and slowest rounds today which means we want you to go HARD from the start. The goal range is also pretty broad because we understand that sending it early on will mean your times fall off as the workout progresses, and that's OK. Also, we STRONGLY recommend warming up. Follow the provided warm up and do a few 30-60 second warm up bike/rows where you progressively pick up the pace.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
This is going to hurt:
In Teams of 2 Complete:
6 Rounds EACH
Run 400 Meters
Performed in You Go - I Go Fashion.
SEND IT!!
**You could also do this version with the rower or bike!
Extra Challenge
Men/Women: 8 Rounds Each
-OR-
Wear a weight vest!
Score: Total Time
Goal: 20-30 Minutes
Coaches Notes
So one partner will run 400 meters while the other rests. As soon as that partner gets back from the run (or hops off the bike/rower), the other partner goes. Continue going back and forth until you both have completed 6 runs/bikes/rows.
We want you to go HARD from the start. The goal range is also pretty broad because we understand that sending it early on will mean your times fall off as the workout progresses, and that's OK. Also, we STRONGLY recommend warming up. Follow the provided warm up and do a few 30-60 second warm up runs where you progressively pick up the pace.
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.