PROGRAM A

WARM UP

WORKOUT

Part 1

5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)

6 Kipping Pull Up
9 Box Jump

Rest 3 Minutes before Part 2

Part 2

Repeat your score from Part 1 FOR TIME

*Strict Pull Up Option: 3-4 Reps per Round

Suggestions
Men: 20-24" Box
Women: 16-20" Box

Extra Challenge
Men/Women: 9 Pull Ups + 12 Box Jumps -AND/OR- Unbroken Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps
Score: Time

Part 1 Goal: 5-8 Rounds
Part 2 Goal: 4:30-5:30

Coaches Notes

These rounds should go quick today. To get what is intended from this workout, the intensity needs to be high and there should be very little rest during the 5 minute AMRAP and in part 2.

Choose a variation on the pull ups that you can do 6 unbroken reps for at least the first 2-3 rounds if not all the way through.

Stay focused and controlled on the box jumps at all times but try to always be moving.

To hit the goal we are looking for :35-1:00 per round.

Challenge yourself to go full send in both part 1 and part 2.

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

PROGRAM C

WARM UP

WORKOUT

Part 1

5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)

2-3 Bar/Ring Muscle Up
9 Box Jump

Rest 3 Minutes before Part 2

Part 2

Repeat your score from Part 1 FOR TIME

Suggestions
Men: 30" Box
Women: 24" Box

Score: Total Number of Completed Rounds + Any Additional Reps
Score: Time

Part 1 Goal: 5-7 Rounds
Part 2 Goal: 4:30-5:30

Coaches Notes

These rounds should go quick today. To get what is intended from this workout, the intensity needs to be high the whole time. To hit the goal we are looking for :35-1:00 per round.

You may be resting a bit more in this version due to the muscle ups but choose a variation and rep target that you can complete in under 30 seconds each time.

Stay focused and controlled on the box jumps at all times but try to always be moving.

Challenge yourself to go full send in both part 1 and part 2.

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.

Jump/Skip/Hop Overs

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.