FRIDAY 06/10/2022
PROGRAM A
WARM UP
WORKOUT
Every 4 minutes for 20 Minutes
(5 Rounds Total)
16 (8L/8R) Staggered Stance Deadlifts
12 Plank Pull Across
8 1/4 Get Ups Right
8 1/4 Get Ups Left
Suggestions
Men: 40-50# DBs
Women: 25-35# DBs
Extra Challenge
Men/Women: Single Leg RDLs in place of deadlifts (8 per leg)
Score: Completion
Goal: Complete all the work in each 4 minute window with a focus on HIGH quality movement!
Coaches Notes
You should not have to rush through the movements in order to get the work done in each 4 minute window.
Focus on keeping a flat back on the deadlifts. Especially in the first few inches from the floor, it can be easy to round out the back. Instead, fight to keep the chest up and bend the front knee more.
Lead with the chest on the 1/4 get ups. Think about pushing the weight up to the ceiling first, then shifting onto the forearm.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
Every 4 minutes for 20 Minutes
(5 Rounds Total)
6 Deadlifts
12 Plank Pull Across
8 1/4 Get Ups Right
8 1/4 Get Ups Left
Suggestions
Men: 185-225# / 40-50# DBs
Women: 125-155# / 40-50# DBs
Extra Challenge
Men: 245#+
Women: 175#+
Score: Weight Used for Deadlifts
Goal: Challenge yourself and move well!
Coaches Notes
You should not have to rush through the movements in order to get the work done in each 4 minute window.
You have the opportunity to challenge yourself with the weight on the deadlifts today. Choose something that will be difficult in the later rounds but that you can go unbroken for 6 reps each time.
Lead with the chest on the 1/4 get ups. Think about pushing the weight up to the ceiling first, then shifting onto the forearm.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
KB/DB Deadlift
If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Plank Hold
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 always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Turkish Get Up Options
If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.