PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 5 Rounds:
3 Dumbbell Atlas Lunges
5 Kipping Pull Ups

Rest 2 Minutes between SETS

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge
Men/Women: 4 Atlas Lunges / 6 Pull Ups per round

Score:
Set 1 Time
Set 2 Time
Set 3 Time

Goal: 3:00-5:00

Coaches Notes

These rounds are meant to go quick, like :45-1:00. Definitely no more than a minute per round. So choose your weight and the pull up variation accordingly.

The 3 Atlas lunges should be performed unbroken every time. Remember this is a lunge on both sides plus a squat, so each rep is a lot of work.

Go with a pull up variation that you are comfortable knocking out 5 unbroken reps with consistently. You may break into two sets toward the end of the workout, like in the last round or two of the last set. But you shouldn't really be having to break them up before that.

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

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set is 5 Rounds:
3 Barbell Atlas Lunges
5 Kipping Pull Ups

Rest 2 Minutes between SETS

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge
Men/Women: 4 Atlas Lunges / 6 Pull Ups per round

Score:
Set 1 Time
Set 2 Time
Set 3 Time

Goal: 3:00-5:00

Coaches Notes

These rounds are meant to go quick, like :45-1:00. Definitely no more than a minute per round. So choose your weight and the pull up variation accordingly.

The 3 Atlas lunges should be performed unbroken every time. Remember this is a lunge on both sides plus a squat, so each rep is a lot of work.

Go with a pull up variation that you are comfortable knocking out 5 unbroken reps with consistently. You may break into two sets toward the end of the workout, like in the last round or two of the last set. But you shouldn't really be having to break them up before that.

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

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set is 5 Rounds:
3 Sandbag Atlas Lunges
5 Kipping Pull Ups

Rest 2 Minutes between SETS

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

Extra Challenge
Men/Women: 4 Atlas Lunges / 6 Pull Ups per round

Score:
Set 1 Time
Set 2 Time
Set 3 Time

Goal: 3:00-5:00

Coaches Notes

These rounds are meant to go quick, like :45-1:00. Definitely no more than a minute per round. So choose your Atlas lunge and pull up variation accordingly.

The 3 Atlas lunges should be performed unbroken every time. Remember this is a lunge on both sides plus a squat, so each rep is a lot of work.

Go with a pull up variation that you are comfortable knocking out 5 unbroken reps with consistently. You may break into two sets toward the end of the workout, like in the last round or two of the last set. But you shouldn't really be having to break them up before that.

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

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. 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, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. 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.

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.