PROGRAM A

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

20 Double Unders -OR- Hop Overs
1 Dumbbell Squat
20 Double Unders -OR- Hop Overs
2 Dumbbell Squats
20 Double Unders -OR- Hop Overs
3 Dumbbell Squats
...
Keep adding one Dumbbell Squat each time until you hit the 10:00 mark.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 30 Double Unders / 50# DBs
Women: 30 Double Unders / 35# DBs

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

Coaches Notes

The first few rounds might feel easy.. until you look at the clock and realize you still have like 8 and a half minutes to go! Don't let that happen to you. Know that both movements are going to get a lot harder as the workout progresses.

The double unders/hop overs should only take about 20 seconds each time. Since it is a shorter workout and we want to keep the intensity high, choose a variation that is not going to be really broken up.

Try to go unbroken on the squats the whole way. If you get into the double digit rounds, then a short break may be needed. This one is going to be a mental push. If you are feeling like you need to break, challenge yourself to 'just get through this round' unbroken.

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

PROGRAM B

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

20 Double Unders -OR- Hop Overs
1 Front Squat
20 Double Unders -OR- Hop Overs
2 Front Squats
20 Double Unders -OR- Hop Overs
3 Front Squats
...
Keep adding one Front Squat each time until you hit the 10:00 mark.

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

Extra Challenge
Men: 30 Double Unders / 135#+
Women: 30 Double Unders / 95#+

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

Coaches Notes

The first few rounds might feel easy.. until you look at the clock and realize you still have like 8 and a half minutes to go! Don't let that happen to you. Know that both movements are going to get a lot harder as the workout progresses.

The double unders/hop overs should only take about 20 seconds each time. Since it is a shorter workout and we want to keep the intensity high, choose a variation that is not going to be really broken up.

Try to go unbroken on the squats the whole way. If you get into the double digit rounds, then a short break may be needed. This one is going to be a mental push. If you are feeling like you need to break, challenge yourself to 'just get through this round' unbroken.

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

PROGRAM C

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

20 Double Unders -OR- Hop Overs
1 Sandbag Front Squat
20 Double Unders -OR- Hop Overs
2 Sandbag Front Squats
20 Double Unders -OR- Hop Overs
3 Sandbag Front Squats
...
Keep adding one Front Squat each time until you hit the 10:00 mark.

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

Extra Challenge
Men: 30 Double Unders
Women: 30 Double Unders

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

Coaches Notes

The first few rounds might feel easy.. until you look at the clock and realize you still have like 8 and a half minutes to go! Don't let that happen to you. Know that both movements are going to get a lot harder as the workout progresses.

The double unders/hop overs should only take about 20 seconds each time. Since it is a shorter workout and we want to keep the intensity high, choose a variation that is not going to be really broken up.

Try to go unbroken on the squats the whole way. If you get into the double digit rounds, then a short break may be needed. This one is going to be a mental push. If you are feeling like you need to break, challenge yourself to 'just get through this round' unbroken.

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

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.

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.

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.