PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes:

0:00-2:00
200m Run
Max Reps Inverted Rows -OR- Strict Pull Ups

2:00-4:00
200m Run
Max Reps Dumbbell Hang Clean & Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Total Inverted Rows or Pull Ups
Score 2: Total Hang Clean & Jerks

Goal 1: 40-60
Goal 2: 48-64

Coaches Notes

You're aiming to complete 10-15 inverted rows or strict pull ups and 12-16 hang clean and jerks each round.

It's VERY important that your 200 meter run take no longer than 0:50-1:05. You'll need the time remaining in the minute to accumulate reps and give yourself 10 seconds or so before the start of the next 2-minute window to rest and transition. If you find your run taking you past that 1:05 mark, consider reducing the distance.

Choose a variation of the row/pull up that allows you to perform 6-9 reps of at a time when fresh. Break those up early but keep your breaks short. Go with a weight for the hang clean and jerks that you know you can do 7-10 reps of at a time. You can likely take one quick break on those and still hit the rep goal for each round.

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

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes:

0:00-2:00
200m Run
Max Reps Inverted Rows -OR- Strict Pull Ups

2:00-4:00
200m Run
Max Reps Barbell Hang Clean & Jerk

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+
Women: 75#+

Score 1: Total Inverted Rows or Pull Ups
Score 2: Total Hang Clean & Jerks

Goal 1: 40-60
Goal 2: 48-64

Coaches Notes

You're aiming to complete 10-15 inverted rows or strict pull ups and 12-16 hang clean and jerks each round.

It's VERY important that your 200 meter run take no longer than 0:50-1:05. You'll need the time remaining in the minute to accumulate reps and give yourself 10 seconds or so before the start of the next 2-minute window to rest and transition. If you find your run taking you past that 1:05 mark, consider reducing the distance.

Choose a variation of the row/pull up that allows you to perform 6-9 reps of at a time when fresh. Break those up early but keep your breaks short. Go with a weight for the hang clean and jerks that you know you can do 7-10 reps of at a time. You can likely take one quick break on those and still hit the rep goal for each round.

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

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes:

0:00-2:00
15 Cal (M) / 11 Cal (W) Bike -OR-
18 Cal (M) / 13 Cal (W) Row
Max Reps Inverted Rows -OR- Strict Pull Ups

2:00-4:00
15 Cal (M) / 11 Cal (W) Bike -OR-
18 Cal (M) / 13 Cal (W) Row
Max Reps Barbell Hang Clean & Jerk

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+
Women: 75#+

Score 1: Total Inverted Rows or Pull Ups
Score 2: Total Hang Clean & Jerks

Goal 1: 40-60
Goal 2: 48-64

Coaches Notes

You're aiming to complete 10-15 inverted rows or strict pull ups and 12-16 hang clean and jerks each round.

It's VERY important that your bike/row take no longer than 0:50-1:05. You'll need the time remaining in the minute to accumulate reps and give yourself 10 seconds or so before the start of the next 2-minute window to rest and transition. If you find your bike/row taking you past that 1:05 mark, consider reducing the calories.

Choose a variation of the row/pull up that allows you to perform 6-9 reps of at a time when fresh. Break those up early but keep your breaks short. Go with a weight for the hang clean and jerks that you know you can do 7-10 reps of at a time. You can likely take one quick break on those and still hit the rep goal for each round.

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

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

4 Rounds

Partner 1: Run 200m
Partner 2: Max Reps Inverted Rows -OR- Strict Pull Ups

Then, SWITCH.

Once both partners have Run 200 Meters and done Max Reps Rows/Pull Ups...

Partner 1: Run 200m
Partner 2: Max Reps Hang Clean & Jerk

Then, SWITCH.

All of that is one round. Repeat three more times.

Suggested Weight
Men: 95# Bar or 40# DBs
Women: 65# Bar or 25# DBs

Extra Challenge
Men: 115#+ Bar or 50# DBs
Women: 75#+ Bar or 35# DBs

Score 1: Total Inverted Row/Pull Up + Hang Clean & Jerk Reps combined (Both Partners)
Score 2: Total Time

Goal 1: 160-240 Reps
Goal 2: 15:00-18:00

Coaches Notes

So the way this one works is Partner 1 starts on run while partner 2 starts on rows/pull ups. Switch when partner 1 returns from run. Both partners will run and do max rows/pull ups before moving on to the run/hang clean & jerk. Once both partners have done max reps hang clean & jerk, the round is over.

In order to hit the TIME goal, you guys will both need to be finishing your 200 meters runs in 0:50-1:05. That means you'll have that amount of time each round to accumulate the reps you need to hit the goal (9-14 rows/pull ups and 11-15 hang clean & jerks) AND give yourself 7-10 seconds before your partner returns to breathe and transition. Go with a variation and a weight that you're super confident with!

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.

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.

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell 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. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.