TUESDAY 05/10/2022
PROGRAM A
WARM UP
WORKOUT
Every 2 Minutes for 16 Minutes (8 Rounds Total)
200 Meter Run
*8-12 Reps 1/4 Get Up
Rest any time remaining in 2-minute window
*Switch Sides Each Round - So you'll end up doing 4 rounds of 8-12 reps on each side.
Suggestions
Men: 40-55# DB/KB
Women: 25-35# DB/KB
Extra Challenge
Men/Women: Replace 1/4 Get Ups with 3-5 Turkish Get Ups
Score: For Completion. Note how many reps you completed.
Goal: Choose # of Reps that allows you to get all the work done within the 2-minute window each time
Coaches Notes
Keep in mind that this workout is for completion so we are not trying to go as fast as possible on the 1/4 get ups. Definitely push the pace on the running portion.
You have a range of reps to shoot for on the 1/4 get ups. Choose a weight and a rep target that allows you to move with control and intention. Push up into the dumbbell and try to lead with the chest as you shift onto the opposite forearm.
Give yourself 10-15 seconds to reset before the start of each round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
Every 2 Minutes for 16 Minutes (8 Rounds Total)
15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row
*8-12 Reps 1/4 Get Up
Rest any time remaining in 2-minute window
*Switch Sides Each Round - So you'll end up doing 4 rounds of 8-12 reps on each side.
Suggestions
Men: 40-55# DB/KB
Women: 25-35# DB/KB
Extra Challenge
Men/Women: Replace 1/4 Get Ups with 3-5 Turkish Get Ups
Score: For Completion. Note how many reps you completed.
Goal: Choose # of Reps that allows you to get all the work done within the 2-minute window each time
Coaches Notes
Keep in mind that this workout is for completion so we are not trying to go as fast as possible on the 1/4 get ups. Definitely push the pace on the bike/row portion.
You have a range of reps to shoot for on the 1/4 get ups. Choose a weight and a rep target that allows you to move with control and intention. Push up into the dumbbell and try to lead with the chest as you shift onto the opposite forearm.
Give yourself 10-15 seconds to reset before the start of each round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Turkish Get Up Options
If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.