PROGRAM A

WARM UP

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

40 Double Unders / DB Hop Overs
16 Alternating Dumbbell Shoulder Rack Lunge
10 Kipping Pull Up

*Strict Pull Up Option: 5-7 reps per round

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

Men/Women: Increase 16 Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

To hit the goal, we are looking for a round every 2:00-2:45ish.

You shouldn't be spending a whole lot of time on the double unders/hop overs, go with something that you can complete in around 30 seconds each time and move on to the other stuff.

Choose a weight on the lunges that you can perform 16 reps in 1-2 sets the whole way. Make sure that you are able to keep your chest up and belly tight on every rep.

For the pull ups, we also don't want to get hung up on these. Go with something that you can complete in 1-2 sets for at least the first 3-5 rounds. The last thing we want in a 14 minute AMRAP is to be standing around staring up at the bar, waiting until it's time to attempt another 1 or 2 reps.

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

PROGRAM B

WARM UP

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

40 Double Unders / DB Hop Overs
16 Alternating Barbell Back Rack Lunge
10 Kipping Pull Up

*Strict Pull Up Option: 5-7 reps per round

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge
Men/Women: Increase 16 Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

To hit the goal, we are looking for a round every 2:00-2:45ish.

You shouldn't be spending a whole lot of time on the double unders/hop overs, go with something that you can complete in around 30 seconds each time and move on to the other stuff.

Choose a weight on the lunges that you can perform 16 reps in 1-2 sets the whole way. Make sure that you are able to keep your chest up and belly tight on every rep.

For the pull ups, we also don't want to get hung up on these. Go with something that you can complete in 1-2 sets for at least the first 3-5 rounds. The last thing we want in a 14 minute AMRAP is to be standing around staring up at the bar, waiting until it's time to attempt another 1 or 2 reps.

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

PROGRAM C

WARM UP

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

40 Double Unders / DB Hop Overs
16 Alternating Sandbag Back Rack Lunge
10 Kipping Pull Up

*Strict Pull Up Option: 5-7 reps per round

Suggestions
Men: 50-70#
Women: 25-45#

Extra Challenge
Men/Women: Increase 16 Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

To hit the goal, we are looking for a round every 2:00-2:45ish.

You shouldn't be spending a whole lot of time on the double unders/hop overs, go with something that you can complete in around 30 seconds each time and move on to the other stuff.

We'd like to see the lunges performed in 1-2 sets the whole way. Make sure that you are able to keep your chest up and belly tight on every rep. Adjust the reps as needed if you are working with a heavier bag.

For the pull ups, we also don't want to get hung up on these. Go with something that you can complete in 1-2 sets for at least the first 3-5 rounds. The last thing we want in a 14 minute AMRAP is to be standing around staring up at the bar, waiting until it's time to attempt another 1 or 2 reps.

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

Double/Single Unders

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.

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.

Pull Ups

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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.