PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes Until Completion

200m Run
Max Reps Wall Balls

Keep going until you reach 120 Wall Balls

*Go with a single dumbbell thruster if no wall ball.

Suggestions
Men: 18-20# Ball to 9-10' target
Women: 12-14# Ball to 8-9' target

Extra Challenge
Men/Women: 150 Wall Balls

Score: Total Time

Goal: 12:00-20:00

Coaches Notes

You need to be knocking out 12-20 wall balls each round to finish within the goal time! It is VERY important that the 200m run only take you 0:50-1:00 or else this workout will quickly become unmanageable. As soon as you come in from the run, start chipping away at a set of wall balls. Plan on taking 1-2 short breaks but never walk away from your ball. Give yourself 10 seconds or so before the start of the next 2-minute window to shake out your legs and take a few deep breaths. If you find you're struggling to get at least 12 reps each round, consider reducing the distance of the run or the target height of the wall balls or both!

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

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes Until Completion

15 Cal (M) /11 Cal (W) Bike
-OR- 18 Cal (M) / 13 Cal (W) Row
Max Reps Wall Balls

Keep going until you reach 120 Wall Balls

Suggestions
Men: 18-20# Ball to 9-10' target
Women: 12-14# Ball to 8-9' target

Extra Challenge
Men/Women: 150 Wall Balls

Score: Total Time

Goal: 12:00-20:00

Coaches Notes

You need to be knocking out 12-20 wall balls each round to finish within the goal time! It is VERY important that the bike/row only take you 0:50-1:00 or else this workout will quickly become unmanageable. As soon as you come off the machine, start chipping away at a set of wall balls. Plan on taking 1-2 short breaks but never walk away from your ball. Give yourself 10 seconds or so before the start of the next 2-minute window to shake out your legs and take a few deep breaths. If you find you're struggling to get at least 12 reps each round, consider reducing the calories of the bike/row or the target height of the wall balls or both!

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

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

Partner 1: 200m Run
Partner 2: Max Reps Wall Balls

Partner 2: 200m Run
Partner 1: Max Reps Wall Balls

Keep going until you've completed a combined total of 250 Wall Balls

Suggestions
Men: 18-20# Ball to 9-10' target
Women: 12-14# Ball to 8-9' target

Extra Challenge
Men/Women: 300 Wall Balls

Score: Total Time

Goal: 12:00-20:00

Coaches Notes

The way this one works is Partner 1 will head out for a 200 meter run while Partner 2 completes as many wall balls as he/she can. When Partner 1 gets back from the run, Partner 2 will go for a run while Partner 1 does as many wall balls as he/she can. Continue alternating until you've completed 250 wall balls (combined).

We don't want you sandbagging the run just to give your partner more time on the wall balls, but you also shouldn't be taking longer than 1:10. In the time it takes your partner to run, you should be performing 12-20 wall balls. The effort doesn't need to be unbroken but you're looking at 2-3 sets with short breaks in between before your partner returns. If you're struggling to complete at least 12 reps, consider reducing the height of your target.

Run/Jog

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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and 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.

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.