PROGRAM A

WARM UP

WORKOUT

6 Rounds

3 Wall Walks
12 (6L/6R) Staggered Stance Deadlifts
30 Double Unders/Hop Overs

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge
Men/Women:
4 Wall Walks + 50 Double Unders

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

In order to hit the goal for this one, you'll need to complete a round every 2-3 minutes.

The wall walks should take NO MORE than 1:00 each time. If they are going to take longer than a minute, either customize the movement or cuts the reps down to 2.

For the staggered stance deadlifts, we are really trying to isolate the glutes and hamstrings on the front leg. So in your warm up, play around with the stance a bit so that you know how to space your feet, how much to bend either knees so that it is the front leg that is doing the work. These should be performed with control and unbroken.

We are looking for around 30 seconds for the double unders. No more than 40! If they are going to be really broken up, go with hop overs. Or, just do hop overs anyway because they are awesome!

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

PROGRAM B

WARM UP

WORKOUT

6 Rounds

3 Wall Walks
9 Barbell Deadlifts
30 Double Unders/Hop Overs

Suggestions
Men: 185-275#
Women: 125-185#

Extra Challenge
Men/Women:
4 Wall Walks + 50 Double Unders

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

In order to hit the goal for this one, you'll need to complete a round every 2-3 minutes.

The wall walks should take NO MORE than 1:00 each time. If they are going to take longer than a minute, either customize the movement or cuts the reps down to 2.

For the deadlifts, these should be performed with control and unbroken. When choosing the load, think about what you will be able to still move well in rounds 5 and 6.

We are looking for around 30 seconds for the double unders. No more than 40! If they are going to be really broken up, go with hop overs. Or, just do hop overs anyway because they are awesome!

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

PROGRAM C

WARM UP

WORKOUT

6 Rounds

3 Wall Walks
12 (6L/6R) Staggered Stance Sandbag Deadlifts
30 Double Unders/Hop Overs

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

Extra Challenge
Men/Women:
4 Wall Walks + 50 Double Unders

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

In order to hit the goal for this one, you'll need to complete a round every 2-3 minutes.

The wall walks should take NO MORE than 1:00 each time. If they are going to take longer than a minute, either customize the movement or cuts the reps down to 2.

For the staggered stance deadlifts, we are really trying to isolate the glutes and hamstrings on the front leg. So in your warm up, play around with the stance a bit so that you know how to space your feet, how much to bend either knees so that it is the front leg that is doing the work. These should be performed with control and unbroken.

We are looking for around 30 seconds for the double unders. No more than 40! If they are going to be really broken up, go with hop overs. Or, just do hop overs anyway because they are awesome!

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

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Double/Single Unders

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.

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.