PROGRAM A

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds)

30 Wall Balls
30 Kettlebell Overhead Swings

Suggestions
Men: 50-55# DB/KB / 18-22# Ball
Women: 30-35# DB/KB / 13-15# Ball

Extra Challenge
Men/Women: Every 3 Minutes for 15 Minutes

Score: Total Reps

Goal: Complete all 300 reps within the allotted time windows and will good form!

Coaches Notes

Make sure you are getting enough time to recover enough to get the work done in the next round on this one. Round one will likely go faster than round 5.

If round 1 takes longer than 1:45, customize by reducing the wall ball height, reducing the load on the swings or even switching to eye level swings.

You could approach this workout a couple of ways. You could try to go unbroken on the wall balls, then rest enough to go unbroken on the kettlebell swings. Or you can break it all up into smaller sets from the beginning. If you go that route make sure that you can get at least 10 reps at a time for both movements.

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

Thruster/Wallball

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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. 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.

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.