PROGRAM A

WARM UP

WORKOUT

Part 1

4 Rounds

10 Dumbbell Hang Squat Clean
200m Run

Rest 1 Minute before Part 2,

Part 2

4 Rounds

16 Farmer Step Up
200m Run

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score:
Part 1 Time
Part 2 Time

Goal:
Part 1: 5:30-7:30
Part 2: 7:00-9:00

Coaches Notes

Part 1 - The cleans should be performed unbroken most if not all the way. Choose a load that allows you to move through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 - You have a bit longer to complete each round than part 1, because the step ups are going to take more time. Make sure that the load you chose for part 1 is manageable or you can make adjustments during the 1 minute rest. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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

PROGRAM B

WARM UP

WORKOUT

Part 1

4 Rounds

10 Barbell Hang Squat Clean
200m Run

Rest 1 Minute before Part 2,

Part 2

4 Rounds

16 Farmer Step Up
200m Run

Suggestions
Men: 75-95# / 40# DBs
Women: 55-65# / 25# DBs

Extra Challenge
Men: 115#+ / 50# DBs
Women: 75#+ / 35# DBs

Score:
Part 1 Time
Part 2 Time

Goal:
Part 1: 5:30-7:30
Part 2: 7:00-9:00

Coaches Notes

Part 1 - The cleans should be performed unbroken most if not all the way. Choose a load that allows you to move through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 - You have a bit longer to complete each round than part 1, because the step ups are going to take more time. Make sure that the load you chose for part 1 is manageable or you can make adjustments during the 1 minute rest. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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

PROGRAM C

WARM UP

WORKOUT

Part 1

4 Rounds

10 Sandbag Hang Squat Clean
200 Meter Run
-OR- 15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row

Rest 1 Minute before Part 2,

Part 2

4 Rounds

16 Shoulder Step Up*
200 Meter Run
-OR- 15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row

*Switch shoulders every round or every 8 reps.

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

Score:
Part 1 Time
Part 2 Time

Goal:
Part 1: 5:30-7:30
Part 2: 7:00-9:00

Coaches Notes

Part 1 - The cleans should be performed unbroken most if not all the way. Focus on moving through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 - You have a bit longer to complete each round than part 1, because the step ups are going to take more time. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.

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.

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.