PROGRAM A

WARM UP

WORKOUT

30 Toes to Bar

Then

4 Rounds of:
12 Devil Press
100m Farmer Carry

Then

30 Toes to Bar

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: 40/40 Toes to Bar -and/or- 5 Rounds

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar - break them up into to small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Consider opening the hands either at the top or the bottom (or both) of the devil presses. This will help save your grip. You could also just take a longer break somewhere in the middle of the set of 12. But keep in mind that for those 4 rounds in the middle, we are looking for the devil presses to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!

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

PROGRAM B

WARM UP

WORKOUT

30 Toes to Bar

Then

4 Rounds of:
16 Plate Burpee
100m Farmer Carry

Then

30 Toes to Bar

Suggested Weight
Men: 45-55# Plate / 40# DBs for Carry
Women: 25-45# Plate / 25# DBs for Carry

Extra Challenge
Men/Women: 40/40 Toes to Bar -and/or- 5 Rounds

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar - break them up into to small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Keep in mind that for those 4 rounds in the middle, we are looking for the plate burpees to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!

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

PROGRAM C

WARM UP

WORKOUT

30 Toes to Bar

Then

4 Rounds of:
12 Sandbag Burpee
100m Suitcase Carry (Switch at 50m)

Then

30 Toes to Bar

Suggested Loading
Men: 50-70#
Women: 25-45#

Extra Challenge
Men/Women: 40/40 Toes to Bar -and/or- 5 Rounds

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar - break them up into to small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Keep in mind that for those 4 rounds in the middle, we are looking for the sandbag burpees to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!

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

Toes to Bar

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 like knee raises, or lying leg lifts. 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.

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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.

Lying Leg Lifts

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, knees bent, or using your hands to hold on to somthing for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.