SATURDAY 05/28/2022
PROGRAM A
WARM UP
WORKOUT
6 Rounds
200 Meter Run
12 Box Jump
-OR- Jump Over
12 Weighted Sit Up
Suggestions
Men: 40-50# DB/Plate | 20-24" Box/Object
Women: 25-35# DB/Plate | 16-20" Box/Object
Extra Challenge
Men: 30" Box/Object (or higher than 24")
Women: 24" Box/Object (or higher than 20")
Score: Total Time
Goal: 12-17 Minutes
Coaches Notes
We're looking for each round to take between 2:00-2:50. Finishing in 12 minutes today will mean holding a fast pace on each movement and transitioning smoothly. There's some room to ease up a little and still finish in under 17 minutes, but you should be moving steadily.
Concentrate on breathing through both the box jumps and the sit ups. The weight of the sit up at your chest will put pressure on your lungs so be really intentional about forcing the air out when you exhale to make room for fresh oxygen. If holding a weight forces you to break those 12 up more than two times, go ahead and do those unweighted!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
6 Rounds
15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row
12 Box Jump
-OR- Jump Over
12 Weighted Sit Up
Suggestions
Men: 40-50# DB/Plate | 20-24" Box/Object
Women: 25-35# DB/Plate | 16-20" Box/Object
Extra Challenge
Men: 30" Box/Object (or higher than 24")
Women: 24" Box/Object (or higher than 20")
Score: Total Time
Goal: 12-17 Minutes
Coaches Notes
We're looking for each round to take between 2:00-2:50. Finishing in 12 minutes today will mean holding a fast pace on each movement and transitioning smoothly. There's some room to ease up a little and still finish in under 17 minutes, but you should be moving steadily.
Concentrate on breathing through both the box jumps and the sit ups. The weight of the sit up at your chest will put pressure on your lungs so be really intentional about forcing the air out when you exhale to make room for fresh oxygen. If holding a weight forces you to break those 12 up more than two times, go ahead and do those unweighted!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
TEAM VERSION
WARM UP
WORKOUT
In Teams of 2, Complete:
150 Box Jump
-OR- Jump Over
150 Weighted Sit Up
*After every 50 reps, run 200 Meters TOGETHER
**Other than the run, only one partner can work at a time. Split up the box jumps and sit ups however you like.
Suggestions
Men: 40-50# DB/Plate | 20-24" Box/Object
Women: 25-35# DB/Plate | 16-20" Box/Object
Extra Challenge
Men: 30" Box/Object (or higher than 24")
Women: 24" Box/Object (or higher than 20")
Score: Total Time
Goal: 22-28 Minutes
Coaches Notes
So you guys will take turns chipping away at 150 box jumps. At 50, 100, and 150 reps, you'll both head out for a 200 meter run. Then, you'll start on the weighted sit ups. Same idea there. You'll take turns chipping away at those 150 reps. At 50, 100, and 150, you'll both run 200 meters. So over the course of the workout, you should have both ran six 200 meters. The time on the clock when you both get back from the sixth run is your score.
Choose a box jump/jump over height that allows you to get 8-14 reps in 30 seconds. You can do a test run in the warm up and see how many reps you're capable of in a 30-second window. If it's fewer than 8, consider reducing the height. If it's more than, consider increasing the height.
The weight of the sit up at your chest will put pressure on your lungs so be really intentional about forcing the air out when you exhale to make room for fresh oxygen. If holding a weight forces you to break those 12 up more than two times, go ahead and do those unweighted!
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.
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Sit Up
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 less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.