PROGRAM A

WARM UP

WORKOUT

Part 1 - 1 Round

24 Dumbbell Hang Squat Clean
24 Lateral Burpee Over Dumbbell

Rest 1 Minute after Part 1

Part 2 - 3 Rounds

8 Dumbbell Hang Squat Clean
8 Lateral Burpee Over Dumbbell

Rest 1 Minute after Part 2

Part 3 - 6 Rounds

4 Dumbbell Hang Squat Clean
4 Lateral Burpee Over Dumbbell

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score:
Part 1 Time
Part 2 Time
Part 3 Time

Goal: 2:30-4:30

Coaches Notes

Each part is scored separately and each score should be relatively close. You may be able to move faster in part 3 with the smaller number of reps per round but the transitions do eat up a fair amount of time.

Keep in mind that the hang squat cleans will probably go faster than the burpees. Choose a weight on the cleans that you can complete at least 8-10 reps at a time. I know it will be tempting to swing those dumbbells up to the shoulders but try to focus on using the hips to allow the weight to float up to the shoulder rather than doing a big swing curl.

Breathe on the burpees. Find a good rhythm and style and stick to it. See if you can be consistent with where you plant your hands, where your feet land, when you are exhaling vs inhaling etc. This will help you be more efficient and the burpees will be much less tiresome.

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

PROGRAM B

WARM UP

WORKOUT

Part 1 - 1 Round

24 Barbell Hang Squat Clean
24 Lateral Burpee Over Barbell

Rest 1 Minute after Part 1

Part 2 - 3 Rounds

8 Barbell Hang Squat Clean
8 Lateral Burpee Over Barbell

Rest 1 Minute after Part 2

Part 3 - 6 Rounds

4 Barbell Hang Squat Clean
4 Lateral Burpee Over Barbell

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-85#

Score
Part 1 Time
Part 2 Time
Part 3 Time

Goal: 2:30-4:30

Coaches Notes

Each part is scored separately and each score should be relatively close. You may be able to move faster in part 3 with the smaller number of reps per round but the transitions do eat up a fair amount of time.

Keep in mind that the hang squat cleans will probably go faster than the burpees. Choose a weight on the cleans that you can complete at least 8-10 reps at a time.

Breathe on the burpees. Find a good rhythm and style and stick to it. See if you can be consistent with where you plant your hands, where your feet land, when you are exhaling vs inhaling etc. This will help you be more efficient and the burpees will be much less tiresome.

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

PROGRAM C

WARM UP

WORKOUT

Part 1 - 1 Round

24 Sandbag Hang Squat Clean
24 Lateral Burpee Over Sandbag

Rest 1 Minute after Part 1

Part 2 - 3 Rounds

8 Sandbag Hang Squat Clean
8 Lateral Burpee Over Sandbag

Rest 1 Minute after Part 2

Part 3 - 6 Rounds

4 Sandbag Hang Squat Clean
4 Lateral Burpee Over Sandbag

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

Score:
Part 1 Time
Part 2 Time
Part 3 Time

Goal: 2:30-4:30

Coaches Notes

Each part is scored separately and each score should be relatively close. You may be able to move faster in part 3 with the smaller number of reps per round but the transitions do eat up a fair amount of time.

Keep in mind that the hang squat cleans will probably go faster than the burpees. Ideally, you can knock out 8-10 reps at a time in the first part but you may need to adjust if working with a heavier bag.

Breathe on the burpees. Find a good rhythm and style and stick to it. See if you can be consistent with where you plant your hands, where your feet land, when you are exhaling vs inhaling etc. This will help you be more efficient and the burpees will be much less tiresome.

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

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.

Burpee

If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Jump/Skip/Hop Overs

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.

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.