PROGRAM A

WARM UP

WORKOUT

4 Rounds

100 Meter Farmer Carry
400 Meter Run
20 Dumbbell Deadlift

Rest 1 Minute between Rounds

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge
Men/Women: 1/2 Up 1/2 Down Carry

Score: Slowest Round Only

Goal: 3:00-5:00

Coaches Notes

We are logging the slowest round only today, so the goal should be to stay relatively consistent across all 4 rounds.

The farmer carry should take around a minute. It might be a good idea to break at the halfway point just to save your grip for the deadlifts later. As soon as you put the weight down, go right into the run and get uncomfortable. You've got about 2:00-2:30 for the run.

Choose a weight on the deadlifts that you think you could complete the reps in 1-2 sets the whole way through. Grip will likely become a factor, challenge yourself and hold on!

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

PROGRAM B

WARM UP

WORKOUT

4 Rounds

100 Meter Farmer Carry
400 Meter Run
14 Barbell Deadlift

Rest 1 Minute between Rounds

*Could replace the Barbell Deadlift with:
14 Sandbag Over Shoulder

Suggestions
Men: 40-50# DBs | 165-245#
Women: 25-35# DBs | 105-155#

Extra Challenge
Men/Women: 1/2 Up 1/2 Down Carry

Score: Slowest Round Only
Score: Weight Used

Goal 1: 3:00-5:00
Goal 2: Challenge yourself while keeping good form

Coaches Notes

We are logging the slowest round only today, so the goal should be to stay relatively consistent across all 4 rounds.

The farmer carry should take around a minute. It might be a good idea to break at the halfway point just to save your grip for the deadlifts later. As soon as you put the weight down, go right into the run and get uncomfortable. You've got about 2:00-2:30 for the run.

Choose a weight on the deadlifts that you think you could complete the reps in 1-2 sets the whole way through. Grip will likely become a factor, challenge yourself and hold on!

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

PROGRAM C

WARM UP

WORKOUT

4 Rounds

100 Meter Farmer Carry

30 Cal (M) / 22 Cal (W) Assault Bike
-OR- 500 Meter Row

14 Barbell Deadlift

Rest 1 Minute between Rounds

*Could do this workout with dumbbells or sandbag as seen in Programs A & B!

Suggestions
Men: 40-50# DBs | 165-245#
Women: 25-35# DBs | 105-155#

Extra Challenge
Men/Women: 1/2 Up 1/2 Down Carry

Score: Slowest Round Only

Goal: 3:00-5:00

Coaches Notes

We are logging the slowest round only today, so the goal should be to stay relatively consistent across all 4 rounds.

The farmer carry should take around a minute. It might be a good idea to break at the halfway point just to save your grip for the deadlifts later. As soon as you put the weight down, go right into the bike row and get uncomfortable. You've got about 2:00-2:30 for the bike/row.

Choose a weight on the deadlifts that you think you could complete the reps in 1-2 sets the whole way through. Grip will likely become a factor, challenge yourself and hold on!

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

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.

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.

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.