PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 12 Minutes

2 Wall Walks
12 Box Jumps
Max Reps Devil Press

Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

Extra Challenge
Men: 3 Wall Walks / 16 Box Jumps
Women: 3 Wall Walks / 16 Box Jumps

Score: Total Devil Press Reps Only

Goal: 42-66

Coaches Notes

It is very important that you set yourself properly for this workout. We want you to have at least 45 seconds for the devil presses each time.

Choose a wall walk customization and box jump height that allows you to get through that work in 1:00.

To hit the goal, you'll need to complete 7-11 devil presses in each round.

This might mean that you need to customize more than you normally do with these movements. Some options include: inchworms, lower box height, lighter weight or all of the above!

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

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 12 Minutes

2 Wall Walks
12 Box Jumps
Max Reps Sandbag Burpee

Suggestions
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box

Extra Challenge
Men: 3 Wall Walks / 16 Box Jumps
Women: 3 Wall Walks / 16 Box Jumps

Score: Total Sandbag Burpee to Overhead Reps ONLY

Goal: 42-66

Coaches Notes

It is very important that you set yourself properly for this workout. We want you to have at least 45 seconds for the devil presses each time.

Choose a wall walk customization and box jump height that allows you to get through that work in 1:15.

To hit the goal, you'll need to complete 7-11 devil presses in each round.

This might mean that you need to customize more than you normally do with these movements. Some options include: inchworms, lower box height, or even taking one of the fillers out of your bag!

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.

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

Burpee

If you’re trying to manage the pressure on your core or 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 throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.