FRIDAY 05/13/2022
PROGRAM A
WARM UP
WORKOUT
5 Rounds
400 Meter Run
15 Dumbbell Push Press
20 Dumbbell Squat
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 18-24 Minutes
Coaches Notes
No rest between rounds, this one is going to be a grind. To hit the goal, we are looking for roughly 3:30-4:40 per round.
Choose a pace on the runs that you can complete the 400m in 2:00-2:30 each time.
You will either be limited by the push press or the squats. Choose your weight based on whatever movement is going to be the more challenging of the two for the required number of reps.
In order to stay on pace, you'll likely be able to take only one break during the push press and during the squats. This may mean going a bit lighter than you are used to.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
5 Rounds
400 Meter Run
15 Barbell Push Press
20 Barbell Front Squat
*Could also do this version with:
Sandbag Push Press
Sandbag Front Squat
Suggestions
Men: 75# Bar
Women: 55# Bar
Extra Challenge
Men: 95# Bar
Women: 65# Bar
Score: Total Time
Goal: 18-24 Minutes
Coaches Notes
No rest between rounds, this one is going to be a grind. To hit the goal, we are looking for roughly 3:30-4:40 per round.
Choose a pace on the runs that you can complete the 400m in 2:00-2:30 each time.
You will either be limited by the push press or the squats. Choose your weight based on whatever movement is going to be the more challenging of the two for the required number of reps.
In order to stay on pace, you'll likely be able to take only one break during the push press and during the squats. This may mean going a bit lighter than you are used to.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
5 Rounds
30 Cal (M) / 22 Cal (W) Assault Bike
-OR- 500 Meter Row
15 Barbell Push Press
20 Barbell Front Squat
*Could also do this version with dumbbells or a sandbag as seen in Programs A/B!
Suggestions
Men: 75# Bar
Women: 55# Bar
Extra Challenge
Men: 95# Bar
Women: 65# Bar
Score: Total Time
Goal: 18-24 Minutes
Coaches Notes
No rest between rounds, this one is going to be a grind. To hit the goal, we are looking for roughly 3:30-4:40 per round.
Choose a pace on the runs that you can complete the bike/row in 2:00-2:30 each time.
You will either be limited by the push press or the squats. Choose your weight based on whatever movement is going to be the more challenging of the two for the required number of reps.
In order to stay on pace, you'll likely be able to take only one break during the push press and during the squats. This may mean going a bit lighter than you are used to.
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.
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.
DB/Back/Front/Goblet/Air Squat
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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.