PROGRAM A

WARM UP

WORKOUT

2 Rounds

15 Dumbbell Squat
6 Toes to Bar
10 Dumbbell Squat
6 Toes to Bar
5 Dumbbell Squat
6 Toes to Bar
5 Dumbbell Squat
6 Toes to Bar
10 Dumbbell Squat
6 Toes to Bar
15 Dumbbell Squat

Rest 3 Minutes between rounds

* Each round ends on squats NOT toes to bar!

Go with 8 Alternating V-Ups each time if toes to bar are not happening.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50#+ DBs / 8 Toes to Bar
Women: 35#+ DBs / 8 Toes to Bar

Score:
Round 1 Time
Round 2 Time

Goal: 5:00-8:00

Coaches Notes

Each of these rounds should be a very hard pace and level of intensity. Even with the 3 minute break in between, the time of the second round may fall off a bit.

Choose a weight on the squats that you think you could go unbroken the whole way.

For the toes to bar, choose a variation that you could get through all 6 reps in about 20 seconds for the first few rounds. They should not be really broken up. Think 1-2 sets at the most, even toward the end of the second round.

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

PROGRAM B

WARM UP

WORKOUT

2 Rounds

15 Barbell Front Squat
6 Toes to Bar
10 Barbell Front Squat
6 Toes to Bar
5 Barbell Front Squat
6 Toes to Bar
5 Barbell Front Squat
6 Toes to Bar
10 Barbell Front Squat
6 Toes to Bar
15 Barbell Front Squat

Rest 3 Minutes between rounds

* Each round ends on squats NOT toes to bar!

Go with 8 Alternating V-Ups each time if toes to bar are not happening.

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

Extra Challenge
Men: 115#+ / 8 Toes to Bar
Women: 75#+ / 8 Toes to Bar

Score:
Round 1 Time
Round 2 Time

Goal: 5:00-8:00

Coaches Notes

Each of these rounds should be a very hard pace and level of intensity. Even with the 3 minute break in between, the time of the second round may fall off a bit.

Choose a weight on the squats that you think you could go unbroken the whole way.

For the toes to bar, choose a variation that you could get through all 6 reps in about 20 seconds for the first few rounds. They should not be really broken up. Think 1-2 sets at the most, even toward the end of the second round.

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

PROGRAM C

WARM UP

WORKOUT

2 Rounds

15 Sandbag Front Squat
6 Toes to Bar
10 Sandbag Front Squat
6 Toes to Bar
5 Sandbag Front Squat
6 Toes to Bar
5 Sandbag Front Squat
6 Toes to Bar
10 Sandbag Front Squat
6 Toes to Bar
15 Sandbag Front Squat

Rest 3 Minutes between rounds

* Each round ends on squats NOT toes to bar!

Go with 8 Alternating V-Ups each time if toes to bar are not happening.

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

Extra Challenge
Men / Women: 8 Toes to Bar

Score:
Round 1 Time
Round 2 Time

Goal: 5:00-8:00

Coaches Notes

Each of these rounds should be a very hard pace and level of intensity. Even with the 3 minute break in between, the time of the second round may fall off a bit.

Choose a weight on the squats that you think you could go unbroken the whole way.

For the toes to bar, choose a variation that you could get through all 6 reps in about 20 seconds for the first few rounds. They should not be really broken up. Think 1-2 sets at the most, even toward the end of the second round.

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

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.

Toes to Bar

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 less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Sit Up

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 less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.