PROGRAM A

WARM UP

WORKOUT

10 Rounds

12 Dumbbell Squat
8 Kipping Pull Up

Strict Pull Up Option:
5 Strict Pull Ups Per Round

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

This is a lot of squatting and pull ups today!

And, it is meant to go fairly quick. 1:00-1:30 per round.

Each round of dumbbell squats should take no more than 2 sets to complete. Choose a weight that you can knock out 12 reps without much struggle when fresh.

For the kipping pull ups, these are likely going to get more broken up as the workout progresses. Choose a variation that you could do 10-15 unbroken reps of if you were just doing pull ups. In the workout, break them up early. Think 1-2 sets for the first 6-7 rounds. In the later rounds, you might need to break into 3 sets.

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

PROGRAM B

WARM UP

WORKOUT

‘10 Rounds

8 Barbell Back Squat
8 Kipping Pull Up

Strict Pull Up Option:
5 Strict Pull Ups Per Round

Suggestions
Men: 115-135#
Women: 65-75#

Extra Challenge
Men: 155#+
Women: 105#+

Score: Total Time

Goal: 10:0-15:00

Coaches Notes

This is a lot of squatting and pull ups today!

And, it is meant to go fairly quick. 1:00-1:30 per round.

Choose a weight on the squats that you can knock out 8 reps without much struggle when fresh. Consider resting with the bar on your shoulders rather than dropping it and having to re-rack it again.

For the kipping pull ups, these are likely going to get more broken up as the workout progresses. Choose a variation that you could do 10-15 unbroken reps of if you were just doing pull ups. In the workout, break them up early. Think 1-2 sets for the first 6-7 rounds. In the later rounds, you might need to break into 3 sets.

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

PROGRAM C

WARM UP

WORKOUT

10 Rounds

12 Sandbag Back Squat
8 Kipping Pull Up

Strict Pull Up Option:
5 Strict Pull Ups Per Round

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

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

This is a lot of squatting and pull ups today!

And, it is meant to go fairly quick. 1:00-1:30 per round.

Consider resting with the bag on your shoulders during the squats rather than dropping it and having to re-rack it again. Remember to keep your chest up and your belly tight!

For the kipping pull ups, these are likely going to get more broken up as the workout progresses. Choose a variation that you could do 10-15 unbroken reps of if you were just doing pull ups. In the workout, break them up early. Think 1-2 sets for the first 6-7 rounds. In the later rounds, you might need to break into 3 sets.

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.

Pull Ups

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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.