PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (5 Rounds Total)

Min 0-2:

100 Meter Sprint
+ 12 Double Dumbbell Hang Power Snatch
+ Max Reps Dumbbell Squat

Min 2-4:

Rest

*If you can't run for space or weather reasons, you can replace the 100 Meter Sprint with:
30 Seconds of Mountain Climbers
-OR- 30 Seconds of Double Unders/DB Hop Overs

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men: 40# DBs
Women: 25# DBs

Score: Total Number of Squat Reps

Goal: 60-90 Reps

Coaches Notes

Whoof! This one is a doozy. For starters, when we say "sprint," we do mean it. Those 100 meters should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you get back from the run, head to your dumbbells and get started on the hang power snatches. It's probably a good idea to set them down on the 11th rep, take a few breaths, then do that last rep and go straight to the shoulders to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (5 Rounds Total)

Min 0-2:

100 Meter Sprint
+ 12 Barbell Hang Power Snatch
+ Max Reps Barbell Back Squat

Min 2-4:

Rest

*Could use a sandbag for this version and do:
+ 12 Sandbag Hang to Overhead
+ Max Reps Sandbag Back Squat

**If you can't run for space or weather reasons, you can replace the 100 Meter Sprint with:
30 Seconds of Mountain Climbers
-OR- 30 Seconds of Double Unders/DB Hop Overs

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 95-115#
Women: 65-75#

Score: Total Number of Squat Reps

Goal: 60-90 Reps

Coaches Notes

Whoof! This one is a doozy. For starters, when we say "sprint," we do mean it. Those 100 meters should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you get back from the run, head to your barbell and get started on the hang power snatches. It's probably a good idea to set it down on the 11th rep, take a few breaths, then do that last rep and go straight to the back rack to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (5 Rounds Total)

Min 0-2:

8 Cal (M) / 6 Cal (W) Sprint - Assault Bike
-OR- 10 Cal (M) / 7 Cal (W) Sprint - Row

+ 12 Double Dumbbell Hang Power Snatch
+ Max Reps Dumbbell Squat

Min 2-4:

Rest

*Could also do this version with a barbell OR sandbag as seen in Program B!

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men: 40# DBs
Women: 25# DBs

Score: Total Number of Squat Reps

Goal: 60-90 Reps

Coaches Notes

Whoof! This one is a doozy. For starters, when we say "sprint," we do mean it. Those calories should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you're off the bike/rower, head to your dumbbells and get started on the hang power snatches. It's probably a good idea to set them down on the 11th rep, take a few breaths, then do that last rep and go straight to the shoulders to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

5 Rounds EACH

Every Round is on a 2-Minute Clock

100 Meter Sprint
+ 12 Double Dumbbell Hang Power Snatch
+ Max Reps Dumbbell Squat

Performed in a You Go - I Go fashion

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men: 40# DBs
Women: 25# DBs

Score: Total Number of Squat Reps COMBINED

Goal: 120-180 Reps

Coaches Notes

Whoof! This one is a doozy. So you'll work for 2 minutes while your partner rests. Then when the 2 minutes are up, you'll rest while your partner works. You'll continue going back and forth until you've each completed 5 rounds (10 rounds/20 minutes total).

For starters, when we say "sprint," we do mean it. Those 100 meters should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you get back from the run, head to your dumbbells and get started on the hang power snatches. It's probably a good idea to set them down on the 11th rep, take a few breaths, then do that last rep and go straight to the shoulders to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. 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.