PROGRAM A

WARM UP

WORKOUT

7 Rounds

7 Dumbbell Squat
7 Kipping Pull Up
7 Dumbbell Squat
7 Toes to Bar

Strict Pull Up Option: 3-4 Strict Pull Ups per round
V-Up Customization: 10 V-Ups or Alternating V-Ups

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

Even though the reps are fairly low for each movement, 7 rounds is a lot so choose your customizations carefully to stay on track to hit the goal.

Each round should take roughly 1:30-2:30. Know that the rounds may slow down deeper in the workout as you need to rest or break more on the pull ups and toes to bar.

Choose a load on the squats that you can go unbroken the whole way.

Choose a customization on the pull ups and toes to bar that you can complete 7 reps in 1-2 sets.

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

PROGRAM B

WARM UP

WORKOUT

7 Rounds

7 Front Squat
7 Kipping Pull Up
7 Front Squat
7 Toes to Bar

Strict Pull Up Option: 3-4 Strict Pull Ups per round
V-Up Customization: 10 V-Ups or Alternating V-Ups

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

Extra Challenge
Men: 115-135#
Women: 75-95#

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

Even though the reps are fairly low for each movement, 7 rounds is a lot so choose your customizations carefully to stay on track to hit the goal.

Each round should take roughly 1:30-2:30. Know that the rounds may slow down deeper in the workout as you need to rest or break more on the pull ups and toes to bar.

Choose a load on the squats that you can go unbroken the whole way.

Choose a customization on the pull ups and toes to bar that you can complete 7 reps in 1-2 sets.

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

PROGRAM C

WARM UP

WORKOUT

7 Rounds

7 Sandbag Front Squat
7 Kipping Pull Up
7 Sandbag Front Squat
7 Toes to Bar
-OR- Sandbag Supine Toe Touches

Strict Pull Up Option: 3-4 Strict Pull Ups per round
V-Up Customization: 10 V-Ups or Alternating V-Ups

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

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

Even though the reps are fairly low for each movement, 7 rounds is a lot so choose your customizations carefully to stay on track to hit the goal.

Each round should take roughly 1:30-2:30. Know that the rounds may slow down deeper in the workout as you need to rest or break more on the pull ups and toes to bar.

The squat should be performed unbroken most if not all the way.

Choose a customization on the pull ups and toes to bar that you can complete 7 reps in 1-2 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.

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.

Lying Leg Lifts

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, knees bent, or using your hands to hold on to something for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.