PROGRAM A

WARM UP

WORKOUT

150 Air Squats
75 Push Ups

Every minute on the minute starting at 0:00,

5 Dumbbell Thrusters

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: 200 Air Squats & 100 Push Ups

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

Yowza!!! This one is gonna get spicy real quick!

Make sure you pick a weight for the thrusters that you absolutely, no-questions-asked can do unbroken - even when you're dead tired. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You'll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you're looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you're better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it'll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!

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

PROGRAM B

WARM UP

WORKOUT

150 Air Squats
75 Push Ups

Every minute on the minute starting at 0:00,

5 Barbell Thrusters

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

Extra Challenge
Men/Women: 200 Air Squats & 100 Push Ups

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

Yowza!!! This one is gonna get spicy real quick!

Make sure you pick a weight for the thrusters that you absolutely, no-questions-asked can do unbroken - even when you're dead tired. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You'll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you're looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you're better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it'll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!

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

PROGRAM C

WARM UP

WORKOUT

150 Air Squats
75 Push Ups

Every minute on the minute starting at 0:00,

5 Sandbag Thrusters

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

Extra Challenge
Men/Women: 200 Air Squats & 100 Push Ups

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

Yowza!!! This one is gonna get spicy real quick!

You should absolutely, no-questions-asked be able to do the thrusters unbroken - even when you're dead tired. If that means shaving off 1-2 reps, go for it. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You'll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you're looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you're better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it'll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!

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

TEAM VERSION

WARM UP

WORKOUT

In teams of 2

300 Air Squats
150 Push Ups

Every minute on the minute starting at 0:00,

5 Thrusters

Suggestions
Men: 40# DBs or 75-95# Barbell
Women: 25# DBs or 55-65# Barbel

Extra Challenge
l400 Air Squats & 200 Push Ups

Score: Total Time

Goal: 16:00-25:00

Coaches Notes

At 0:00 - Partner 1 performs 5 Thrusters, then partner 2 performs Air Squats with the time remaining in the minute while partner 1 rests.

So, in that first minute, partner 1 just does 5 thrusters and rests because in all the remaining rounds you will go from max air squats right into 5 thrusters at the top of the minute!

To hit the goal, shoot for 25-35 air squats each time it is your turn and 12-18 push ups. Set yourself up with whatever customization allows you to hit those rep targets in about 45 seconds each time.

Push Up/Push Up Taps

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 with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. 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.

Thruster/Wallball

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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.