PROGRAM A

WARM UP

WORKOUT

10 Rounds

6 Devil Press
9 Box Jump

Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

Extra Challenge
Men: 50# DBs or 30" Box
Women: 35# DBs or 24" Box

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going 'unbroken' on the devil presses, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don't feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.

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

PROGRAM B

WARM UP

WORKOUT

10 Rounds

6 Plate Burpees
9 Box Jump

Suggestions
Men: 45# / 20-24" Box
Women: 35# / 16-20" Box

Extra Challenge
Men: 30" Box
Women: 24" Box

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going 'unbroken' on the plate burpees, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don't feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.

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

PROGRAM C

WARM UP

WORKOUT

10 Rounds

6 Sandbag Burpees
9 Box Jump

Suggestions
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box

Extra Challenge
Men: 30" Box
Women: 24" Box

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going 'unbroken' on the sandbag burpees, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don't feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.

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

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

Burpee

If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB Swing

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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.