PROGRAM A

WARM UP

WORKOUT

4 Rounds

Each Round is on a 3-Minute Clock

18 Dumbbell Shoulder Rack Lunge
15 Toes to Bar
Max Reps Box Jump Over

Rest 2 Minutes between Rounds

*Can replace Toes to Bar with:

20 Alternating V-Up
20 Dumbbell Supine Toe Touch

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

Extra Challenge
Men: 50# DBs -and/or- 24"+ Box
Women: 35# DBs -and/or- 20"+ Box

Score: Total Box Jump Over Reps COMBINED

Goal: 60-90 Reps

Coaches Notes

To hit the goal, you'll need to get 15-22 box jump overs per round. You'll need 1:00-1:30 for box jump overs depending on your speed and style. Pick a height that allows you to stay within that range.

Choose a weight on the lunges that you can complete 18 reps in around a minute. This can be accomplished even with a short break in the middle of the set.

Go with a variation of toes to bar that you can consistently perform at least 3-5 reps. You'll get a nice 2 minute break in between rounds so push the pace in every round.

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

PROGRAM B

WARM UP

WORKOUT

4 Rounds

Each Round is on a 3-Minute Clock

18 Barbell Front Rack Lunge
15 Toes to Bar
Max Reps Box Jump Over

Rest 2 Minutes between Rounds

*Can replace Toes to Bar with:

20 Alternating V-Up
20 Dumbbell Supine Toe Touch

Suggestions
Men: 75-95# Bar | 20-24" Box
Women: 55-65# Bar | 16-20" Box

Extra Challenge
Men: 115#+ Bar -and/or- 24"+ Box
Women: 75#+ Bar -and/or- 20"+ Box

Score: Total Box Jump Over Reps COMBINED

Goal: 60-90 Reps

Coaches Notes

To hit the goal, you'll need to get 15-22 box jump overs per round. You'll need 1:00-1:30 for box jump overs depending on your speed and style. Pick a height that allows you to stay within that range.

Choose a weight on the lunges that you can complete 18 reps in around a minute. This can be accomplished even with a short break in the middle of the set.

Go with a variation of toes to bar that you can consistently perform at least 3-5 reps. You'll get a nice 2 minute break in between rounds so push the pace in every round.

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

PROGRAM C

WARM UP

WORKOUT

4 Rounds

Each Round is on a 3-Minute Clock

18 Sandbag Front Rack Lunge
15 Toes to Bar
Max Reps Box Jump Over

Rest 2 Minutes between Rounds

*Can replace Toes to Bar with:

20 Alternating V-Up
20 Sandbag Supine Toe Touch

Suggestions
Men: 50-70# SB | 20-24" Box
Women: 25-45# SB | 16-20" Box

Extra Challenge
Men: 24"+ Box
Women: 20"+ Box

Score: Total Box Jump Over Reps COMBINED

Goal: 60-90 Reps

Coaches Notes

To hit the goal, you'll need to get 15-22 box jump overs per round. You'll need 1:00-1:30 for box jump overs depending on your speed and style. Pick a height that allows you to stay within that range.

The lunges should take around a minute. This can be accomplished even with a short break in the middle of the set. If you are working with a heavier bag, adjust the reps to something you can do in 2 sets each time.

Go with a variation of toes to bar that you can consistently perform at least 3-5 reps. You'll get a nice 2 minute break in between rounds so push the pace in every round.

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

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Toes to Bar

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 less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Sit Up

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 less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. 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.