PROGRAM A

WARM UP

WORKOUT

50 Double Unders / Hop Overs
50 Kettlebell Swings
40 Double Unders / Hop Overs
40 Kettlebell Swings
30 Double Unders / Hop Overs
30 Kettlebell Swings
20 Double Unders / Hop Overs
20 Kettlebell Swings
10 Double Unders / Hop Overs
10 Kettlebell Swings

Suggestions
Men: 40-55# KB/DB
Women: 25-44# KB/DB

Extra Challenge
Men/ Women: Increase double unders/hop overs to 100/80/60/40/20

Score: Total Time

Goal: 8:00-12:00

Coaches Notes

Ouch. You'll definitely want to warm up thoroughly for this one.

The double unders/hop overs should not be really broken up. If you feel like you are really smooth with either of these movements, consider the extra challenge today.

For the swings, choose a load or swing variation that you can complete at least 15-20 reps at a time in the sets of 50, 40, and 30. Especially if you are doing the double under version, break before you start to feel it in the shoulders or they will light up quick!

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

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.

KB Swing

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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.