WARM UP
WORKOUT
WARM UP
WORKOUT
WARM UP
WORKOUT
WARM UP
WORKOUT
WARM UP
WORKOUT
WARM UP
WORKOUT
Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.
For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.
Use this Endurance Conversion Chart if your choice of equipment is not listed below.
RUN VERSION
WARM UP
WORKOUT
ROW VERSION
Row Version:
BIKE VERSION
Bike Version:
TIMED VERSION
For RUNNERS, this version is great if the Run Version calls for running specific distances but you don't have access to measured distances.
For NON-RUNNERS, this version is great if you have a piece of equipment other than a bike or rower that you'd like to use (like a road bike, elliptical, etc.) but the unit(s) of measurement do not convert directly to the Concept2 Row Erg or the Assault Bike!
This workout is the first session from the new "Butts & Guts Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This program includes 12 fun lower body and core workouts focused on increasing muscle and developing a stronger, more stable core. Each session is written to be completed in 30 minutes (not including a warm up!)
These workouts do NOT need to be done in order so you can pick and choose whatever you like and want to knock out! Or go through 1 to 12!
WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
Part 1
EMOM x 24 minutes
(Every Minute on the Minute for 24 Min)
Min 1: 8-10 Goblet Lunge Doubles, Right
Min 2: 30-sec Side Elbow Plank Rotations, Right
Min 3: 8-10 Goblet Lunge Doubles, Left
Min 4: 30-sec Side Elbow Plank Rotations, Left
- REST 2 MINUTES BEFORE PART 2 -
Suggested Loading:
Men: 35-50# KB/DB
Women: 20-35# KB/DB
Log Weight Used
Choose a weight that allows you to get the Lunge Doubles done in 40 seconds or less the entire time! Be sure to stand fully every time you bring your feet together - don't shorten the rep by staying bent at the hips or knees.
During the Elbow Plank Rotations, resist rotating your hips a ton when reaching your arm forward so that your obliques can work to keep your spine neutral. Move slow and with control.
GOBLET LUNGE DOUBLES
You will hold a single KB or DB at the chest/shoulders. To complete one rep, you'll do a forward stepping lunge and then a reverse stepping lunge with the SAME leg. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps. If you are unable to touch your knee to the ground with the weight - ditch it and just go with bodyweight. If you are unable to lunge, you may swap out single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.
SIDE ELBOW PLANK ROTATIONS
Get into the plank position by lying on one side of your body. Support your torso by propping yourself up onto the forearm/elbow of the arm closest to the floor. Stack your shoulders, hips, knees, and ankles directly above one another then press into your grounded foot and elbow to lift your hips. Keep your supported shoulder pressed as far away from your ear as possible the entire time. Bend the arm furthest from the ground to 90 degrees. Squeeze your shoulder blades together while reaching your elbow back slightly, then - without rotating your hips a ton - reach forward and under your torso. Then rotate back to neutral and repeat.
You can also just hold a side elbow plank without the rotations if you're having trouble staying balanced.
Part 2
AMRAP 4 Min
(As Many Rounds and Reps as Possible in 4 Min)
15 KB/DB Sumo Deadlifts
30-sec Up Down Planks
Suggested Loading:
Men: 45-70# KB/DB
Women: 35-50# KB/DB
Log Total # of Completed Rounds + Any Additional Reps
Goal: 3-5 Rounds
If you go with the two dumbbells on these - the total weight should add up to the suggested weight - not each dumbbell should weigh the suggested weight (same idea if you happen to go with two KBs)!
Avoid piking or sagging at the hips during the Up Down Planks. Keep your thighs, butt, and belly squeezed tight! Your shoulders are likely going to burn on the Up Down Planks. Do your best to dig deep and work through it the entire 30 seconds. If it's too much, consider doing just a static plank hold on your elbows or hands!
KB/DB SUMO DEADLIFTS
Make sure your feet are wider than your squat stance and toes slightly turned out. The KB / DB(s) will start on the floor beneath you. Send your hips back, keeping your chest proud and your back flat. Focus on driving the knees out and back as you hinge forward. Drive through the heels to stand with the KB / DB(s) and squeeze the butt at the top of each rep!
UP DOWN PLANKS
You will start in a plank position on the elbows. One hand at a time come up to the hands - then back down to the elbows. Alternate which hand comes up and down first for each rep.
MAMA MODIFICATIONS
Weighted Crunch/Sit Up
Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!
Alternating Lateral Crossbody Step Ups
If you are working on managing pelvic pain or SPD, try to focus on keeping your pelvis neutral and your hips level and adjusting your breathing strategy as you step up or down. If you need to customize further, you can shorten the height of your step, lower the total reps, or simply use a regular lateral step up. Some other options to customize are Single Leg Glute Bridge, Split Stance RDL, and Box Squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Seated Leg Lifts
If you’re trying to manage the pressure on your abdominal wall 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 as you lift your legs off the floor. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps, bending the knees, or only lifting one leg at a time. Some other options for customizing are Functional Progression 1 or Dead Bugs, Bear Crawl, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Squirm Crunches
If you’re trying to manage the pressure on your abdominal wall 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 as you lift your head and shoulders off the floor. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps or simply holding the crunch position without the side bend. Some other options for customizing are Functional Progression 1 or Dead Bugs, Functional Progression 2, or DB Windmills. Please visit the Mama Modifications Movement Library for more options and demonstrations.
This workout is the first workout from the new "SP Sandbag Program: Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
Sandbag: Series 1 is a collection of 12 workouts that you can complete in 15-25 minutes. The only equipment you'll need is your sandbag!
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
50 Front Squats
then
3 Rounds of
15 Seated Press
20 Supine Toe Touches
25 Bent Over Rows
30 Floor Press
then
50 Back Squats
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 20-25 Minutes
COACHES NOTES
Adjust the reps on the seated press to something you can do in at least 2-3 sets the whole way through. If 10 reps is more doable with a heavier bag, go for it.
Check out the demo video for a smooth way to get into position for the pressing movements.
It's one set of front squats and one set of back squats. The 3 rounds of the other stuff is sandwiched in between!
FRONT SQUATS
The bag should rest on the biceps with upper arms parallel to the floor. Keep the belly tight and chest up as you descend into the bottom of the squat with hips below knees and as you return all the way to standing.
CUSTOMIZATION
Shoulder Squat
SEATED PRESS
Sit on the floor with legs extended in front of you. Lift your chest up and keep a long spine. Bend your knees if you need to. Belly stays tight as you press the bag all the way overhead.
CUSTOMIZATIONS
Standing Press
Shoulder to Shoulder
SUPINE TOE TOUCHES
Laying on your back with the bag pressed up over your chest, raise your legs up to touch the bag, then lower with control back to the floor. Draw your bellybutton down toward your spine as you lower the legs to avoid overarching your back.
CUSTOMIZATIONS
Single Leg Toe Touches
BENT OVER ROWS
Slow down with this movement and avoid using your hips to create momentum. Keep your belly tight and just use your arms and lats to pull the bag up to the chest and lower with control.
FLOOR PRESSES
Legs can be straight or knees bent while lying on your back. Press palms into the bag itself rather than using the handles. Again, movement should be very controlled. Bag touches the chest every time and finishes with arms locked out above the mid chest.
CUSTOMIZATION
Push Ups
BACK SQUAT
With the bag on your back rack, send the hips back and down. Keep your chest up, belly tight, and eyes forward as you lower hips below the knees and stand all the way back up to finish the rep.
CUSTOMIZATION
Shoulder Squat
This workout is the first workout from the new "SP Power 30 Program: Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This series is a collection of 30 minute powerlifting sessions to help you build overall strength with just 1-2 sessions per week. The main lifts are back squat, deadlift, and bench press but we also incorporate overhead pressing, front squats, and other accessory lifts.
WARM UP
BARBELL WARM UP
WORKOUT
Following a 30 minute clock:
0:00 - 5 Barbell Back Squat
3:00 - 5 Barbell Back Squat
6:00 - 5 Barbell Back Squat
10:00 - Max Reps (Single Set) - Barbell Back Squat
LOWER THE WEIGHT
15:00 - 5 Barbell Bench Press
18:00 - 5 Barbell Bench Press
21:00 - 5 Barbell Bench Press
25:00 - Max Reps (Single Set) - Barbell Bench Press
27:00 - 30:00 - 3 min AMRAP
(As Many Rounds + Reps As Possible)
1 Push Up
1 Squat Jump
Score: Heaviest back squat weight. (Note how many reps you did for your max set in the comments)
Score: Heaviest bench press. (Note how many reps you did for your max set in the comments)
Goal: No failed reps, consistent form, and 7-10 reps on the max reps sets!
COACHES NOTES
For these Squats and Bench Press sets of 5, add load between each set. The load increases should be relatively small. We want you to start heavy and end heavier. Take smaller jumps with the Bench Press. Reduce the weight in the max reps sets. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light! For the 3 minute AMRAP, just work constantly for 3 minutes. Take a moment to set yourself up in a proper starting position before each rep. If you are unable to jump you may do a fast air squat but keep the feet on the floor!
This workout is the first workout from the new "SP Gymnastics EMOM Program" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This series is a collection of 20 workouts designed to challenge and improve higher skill gymnastics in an EMOM format.
For those who have developed skills like kipping pull ups, handstand push ups, or muscle ups, these workouts are a great way to apply your technical skills in a workout setting.
These workouts are designed to be done in order - for best results - but may also be mixed in out of order if you find a few favorites!
WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
EMOM 9 Minutes (Every Minute on the Minute for 9 Minutes)
3 Strict Pull Up
5 Kipping Pull Up
Customize to:
1-2 Strict Pull Ups
2-3 Kipping Pull Ups
or
2 Banded Strict Pull Ups
2-3 Kipping Pull Ups
Score: Total Strict Pull Ups (or Customization)
Score: Total Kipping Pull Ups (or Customization)
Goal:
Goal 1: 9-27 Strict Pull Ups or Customization
Goal 2: 18-40 Kipping Pull Ups or Customization
**Prioritize good movement over high rep counts.
COACHES NOTES
This EMOM is put together to first tax your strength before you use the kip. This will improve your overall pull up stamina by working both strength and then getting more reps using the assistance from the hips.
Ideally this would be done as a complex without coming off of the bar. If you need to come off of the bar between the more strict movement and the kipping movement - keep the break as short as possible. Would prefer less reps - unbroken than a bunch of breaks within any given set. Don't be afraid to adjust on the fly in the middle of the EMOM if you need to.
Focus on coming to a fully open position at the bottom of every rep - and pull the chin clearly over at the top. You could do these with either gymnastics kip or butterfly (we suggest gymnastics) - but really whatever version you would like to work on is great.
If you need to customize the strict pull ups - go with banded or jump and slow lower! If you need to customize the kipping pull ups, we love the single leg jumping kipping pull up!
Core Finisher
3 Rounds
30 Seconds (per side) Side Elbow Plank
12 Alternating Deadbug
12 Alternating/Knees Elevated Bird Dog
COACHES NOTES
For the core finisher - the focus is not on speed but holding solid positions and moving with intent.
This workout is the first workout from the new "SP Suns Out Guns Out: Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This is a series of 12 upper body (bodybuilding style) workouts focused on increasing muscle mass, stamina, and strength.
Each session should take around 20-30 minutes.
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
5 Rounds
1 set of Bicep Curl 21's
15 Shoulder Press
10-15 Diamond Push Ups
Rest 2 minute between rounds
Score: Total Time (This doesn't mean go as fast as possible!)
Score: Shoulder Press Weight
Goal: Each movement unbroken. 18-23 minutes
COACHES NOTES
This one is meant to burn! Keep the weight light and set yourself up so that all three movements are performed unbroken for every set and every round. Choose a load on the curls that you can get all 21 reps done without putting the weight down. These are really meant to be done with an empty barbell or go with 10-20lb dumbbells. Remember this is 7 partial curls from the bottom up halfway, 7 partials from halfway to the top, then 7 full-range curls all in one set.
Keep the weight pretty light on the shoulder presses. 15 unbroken reps is a lot. We want the shoulders to be on fire. The movement should be slow and controlled. Don't speed up to try to get them over with!
For the diamond push ups, the close hand position is the most important part. So go to the knees or elevate the hands if you need to in order to get all the reps in.
This workout is the first workout from the new "SP Oly Linear Program" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This program includes 6 sessions to be completed in succession over the course of 2 weeks. Then, you'll repeat the sessions with slightly heavier loads in the same pattern for 6-8 weeks total.
This program was specifically designed for intermediate weightlifters - those with a year or more of experience with Olympic weightlifting - but can also be followed as a re-introduction for more experienced lifters.
WARM UP
SNATCH WARM UP
WORKOUT
Halting Snatch Deadlift - 4x3
Pause for 3 seconds with bar at mid-thigh
Rest 1 minute between sets
COACHES NOTES
Choose a weight that allows you to maintain a good position for the entire 3 second hold. That could be up to 80-100% of your 1RM if you have that information.
Muscle Snatch - 4x2
Rest 1 minute between sets
COACHES NOTES
Keep the weight light enough so that you can focus on a fast turn over when getting the bar overhead.
Power Snatch - 5x3
Rest 1-2 minutes between sets
COACHES NOTES
Build up to a working weight and then stick with it for all 5 sets. If it's your first time completing this session, you're looking at 50-60% of your 1RM (relatively light-moderate). If you're repeating this session, make a small jump up from the previous time you completed this session.
Overhead Squat - 3x5
Rest 2-3 minutes between sets
COACHES NOTES
Build up to a moderately heavy weight and stick with it for all 3 sets. You’re looking at 60-70% of your 1RM if you have one. If not, you should choose a weight that you feel you could still do 5-6 more reps with once you got to 5.
This workout is the first workout from the new "SP Endurance On-Ramp Program" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
These sessions have been put together to help you build confidence in doing interval and endurance type training. These sessions can be completed with running on the road or a treadmill, an air bike (like an Assault Bike), a rowing machine (like Concept 2 Rower), a bike erg (Concept 2 Bike Erg), or any other type of endurance based activity of your choice.
All of these sessions are "time" based instead of distance based. There is a pacing chart that you may reference to know how each effort and interval should feel based on the instruction. Remember, it's more important to stick to the suggested pacing than to try and improve your "score".
This program is the perfect preparation for the Street Parking 52 Week Endurance Program - or just to build confidence and stamina in general.
RUN VERSION
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
15 Rounds (15 Minutes Total)
30 Seconds (Moderate) Run
Rest 30 Seconds
Score: May enter total distance in notes if you have that info!
COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.
ROW VERSION
Row Version:
15 Rounds (15 Minutes Total)
30 Seconds (Moderate) Row
Rest 30 Seconds
Score: May enter total distance in notes.
COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.
BIKE VERSION
Bike Version:
Assault Bike
15 Rounds (15 Minutes Total)
30 Seconds (Moderate) Assault Bike
Rest 30 Seconds
Score: May enter total calories in notes.
COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.
Bike Erg
15 Rounds (15 Minutes Total)
30 Seconds (Moderate) Bike
Rest 30 Seconds
Score: May enter total distance in notes.
COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.
TIMED VERSION
For RUNNERS, this version is great if the Run Version calls for running specific distances but you don't have access to measured distances.
For NON-RUNNERS, this version is great if you have a piece of equipment other than a bike or rower that you'd like to use (like a road bike, elliptical, etc.) but the unit(s) of measurement do not convert directly to the Concept2 Row Erg or the Assault Bike!
Timed Version:
15 Rounds (15 Minutes Total)
30 Seconds (Moderate) Movement
Rest 30 Seconds
Score: Enter total calories or distance in notes.
COACHES NOTES
This version is for anyone not running and also interested in using a piece of equipment that is NOT a rower or bike. It's the exact same - just dedicated for you :-)
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!
We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!
WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
Every 5 Minutes for 25 Minutes (5 Rounds Total)
20 Alternating Single Leg Deadlifts
20 In & Out Pikes
30 Jumping Squats
30 Flutter Kicks
Suggested Weight
Men: 40-55# DBs
Women: 25-35# DBs
Log Weight Used for Deadlifts
COACHES NOTES
If you're not getting at least 30-45 seconds of rest, drop the reps to 16/16/24/24 - or whatever allows you get the round done in 4:15-4:30 or quicker.
During the deadlifts, imagine you're "grabbing" the ground with the planted foot and make sure that you're keeping the dumbbells as close to your legs as possible - the further they travel out ahead of you, the more likely you'll lose your balance. For the in & out pikes, you can set up dumbbells, kettlebells, or anything really to pike your leg around. Each time you perform an in & out on one leg is 1 rep so it's 10 reps on each leg. Make sure your upper back is lifted off the ground during the flutter kicks!
SINGLE LEG DEADLIFT
Hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you. Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to. Remember 20 reps = 10 on each leg.
IN & OUT PIKES
Sit up tall on the ground with your legs together and a dumbbell on either side of your feet - stacked upright on one head. You can also use kettlebells, cans of soup, dog toys, you get the idea... Raise and tuck your right leg into your belly then extend it on the outside of the right object. Tuck it again and come back to the center. That's one rep. Then do that with the left leg. That's two reps, etc.
JUMPING SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom then drive hard and fast through the heels to jump up!
FLUTTER KICKS
Lie on your back with your legs long and together. You can place your hands under your butt or to the side. Lift the shoulders and the legs - press the low back into the ground and try to maintain contact throughout. Alternate "scissor" kicking your legs while keeping your quads and calves engaged. The kicks should be small and quick - maybe 12-18" off the floor. Each kick is 1 rep.
MAMA MODIFICATIONS
Jumping 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. Some other options for customizing are Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock . Please visit the Mama Modifications Movement Library for more options and demonstrations.
In & Out Pikes
If you’re trying to manage the pressure on your abdominal wall 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 but still want to practice the movement, you could try doing fewer reps, bending the knees, only moving one leg at a time, or moving over an imaginary line. Some other options for customizing are Heel Taps, Bear Crawl, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Flutter Kicks
If you’re trying to manage the pressure on your abdominal wall 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 in the hollow body position. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps, elevating the legs, or bending the knees. Some other options for customizing are Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.
We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make the most sense to swap.
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
150 Sandbag Back Squats
Every minute on the minute starting at 1:00,
6 Plank Up & Overs
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 10:00-15:00
COACHES NOTES
Obviously, this is a lot of squats. But if you get 10-15 reps in each minute window, you'll be good to go. You'll be able to bank up some extra reps in that first minute. Just don't go crazy and overdo it! If you are working with a heavier bag, you may need to reduce the reps to 100-120 to stay within the goal. We definitely don't want you going past 15 minutes today.
SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Shoulder Squats
PLANK UP & OVER
Start in a plank position on one side of the bag. Walk both hands up onto the bag and then over to the other side. When both hands plant on the opposite side, the rep is complete. Walk you hands back up and over to the other side.
CUSTOMIZATIONS
Plank Shoulder Taps
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.
This may also include assistance exercises to support good mechanics and healthy tissue.
Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!
WARM UP
GYMNASTICS LOWER BODY WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
Back Squat
3-3-3-2-2-1-1-1-1
(3 sets of 3, 2 sets of 2, 4 singles)
COACHES NOTES
Goal for this one is to go up for each set! If you haven't tested what you are capable of for a single in a while - today is a great day to do that!
Rest as needed between sets!
For these squats you will have the bar on the back (not on the neck but on the traps across the shoulders). You will have your feet roughly shoulder width apart.
Tighten the belly and reach the butt back and down. The goal is to keep the heels down, knees out, chest up but also belly tight. Get the butt below the knees at the bottom without losing any of those things and stand all of the way up at the top.
Only go as heavy as you can maintain good form! We would rather have you go lighter and all of the way down than shorten it just to add more weight.
If you aren't feeling the PR vibes today - that's OK! Just go as heavy as you can today!
Enter your heaviest single as your score.
3 Sets of 20 Reps
Pistols (Single Leg Squats)
COACHES NOTES
Alternate legs. So 10 per leg per set.
If you are great at these, feel free to add weight at the chest.
For these single leg squats you will stand on one foot and lower yourself until your butt is lower than your knee.
For these most people will really have to lean the chest forward to keep the heel down. This is ok. Try to avoid the knee caving in. If you need to hit a target at the bottom that is fine. You may also choose to do them holding onto something for support, or by performing rolling pistols.
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.
Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!
WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
7 Minutes for Handstand Walk Practice
Handstand Walk Pyramid in 5-ft Increments:
5-10-15-20-25-20-15-10-5
*Don't move to the next distance until you've achieved the one you're on
COACHES NOTES
So the way this one works is you'll kick up and walk 5 feet on your hands, then come down. Reset and walk 10 feet. Reset and walk 15 feet. If you fail a distance, you must stay at and successfully complete that distance until you can proceed to the next distance. Rest as needed between attempts.
Get as far in the pyramid scheme as you can in 7 minutes. If you make it back to the second 5-foot distance before 7 minutes are up, start working back up to 25!
Your score is how many feet you accomplish in the pyramid within the 7 minutes (not including failed attempts). So if you finished the second 20-foot distance, your score is 95 feet!
If increasing by 5 feet at a time is too challenging - you can switch it to 3-6-9-12-15, etc. You can also swap each 5-foot increment handstand walk for 10 shoulder taps (from a plank, pike on a box, or the wall). So the 5-foot walk would be 10 taps, the 10-foot walk would be 20 taps, etc.
For the walks, remember to continue pressing through your shoulders into the floor and to stack your hips above or slightly ahead of your shoulders. Squeeze your belly, butt, and thighs. Do your best to keep your legs long and together.
9 Minute AMRAP
(As Many Rounds and Reps as Possible in 9 Minutes)
3 Toes to Bar
2 Pull Ups
1 Pull Over
**Unbroken sets if possible!
COACHES NOTES
Shoot for doing all three movements - all six reps - without dropping down from the pull up bar. If that's too much, shoot to do each movement set unbroken (so all 3 T2B, drop down, all 2 pull ups, drop down, 1 pull over).
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the pull ups you may do strict, kipping/butterfly, jumping, or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
For the pullover, begin hanging from your bar, with hands gripping right outside the shoulders. Do a pull-up and hold your chin up above the bar. Keeping your chin above the bar, use your abs and hip flexors to lift your legs towards the ceiling. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar. Press your hands into the top of the bar as you rotate over and lift your shoulders until you lock your elbows out over the bar.
If you need a sub for the pullover, do a tuck or L-sit pull up where you tuck your knees up to your belly or extend your legs out in front of you as high as you can, then do a pull up!
If you're unable to do an unassisted pull up, add a rep to whatever pull up variation you're doing so it's 3 T2B + 3 pull ups!
IN ALTAP (As Little Time as Possible)
Accumulate 3 Min in a Hollow Hold
COACHES NOTES
Your score is however long it takes for you to accumulate 3 minutes in a hollow body hold! So the longer your sets and shorter your rests, the better your score!
For the hollow hold, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor.
Hold this position for as long as you can. Rest as needed between accumulations.
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
Street Parking Suns Out Guns Out workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.
We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all it's own!
Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!
WARM UP
UPPER BODY BARBELL WARM UP
PULL UP WARM UP
WORKOUT
Part 1:
10-9-8-7-6-5-4-3-2-1 Reps of:
Shoulder Press
Chin Ups
So you do 10 of each, then 9 of each, 8 of each....and so on until 1 and 1.
Score: Enter weight used for Shoulder Press.
COACHES NOTES
Reps unbroken if possible. Rest as needed between movements / sets.
Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way and keep your elbows in front of the bar.
For the chin ups, these should be strict, so use a band or switch to a supine row with chin up grip.
Your grip will be supinated, meaning your palms facing you. Hands can be shoulder width or even even narrower.
Squeeze your butt, your legs and your belly. Draw your shoulders away from your ears before you pull. Chin should be above the bar at the top and arms straight at the bottom.
Part 2:
As many rounds as possible in 7 minutes of the following upper body 21 Complex:
7 Bicep Curls
7 Upright Rows
7 Shoulder Press
Use an empty bar or lighter single dumbbell for the complex.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 10-12 Rounds (pick weight accordingly)
Put weight used in comments.
COACHES NOTES
These will be 7 full curls, right into 7 upright rows, right into 7 shoulder press. If you need to put the bar down to rest, try to do it between rounds rather than during a round.
If you want to get real crazy, use an overhand grip on the curls!
Make sure your arms are straight at the bottom, elbows stay pinned to your torso the whole way and your hands get as close to your shoulders as possible at the top. Make sure you keep your belly braced and your torso upright.
Same with the upright rows, belly tight and standing tall. Pull your elbows high and outside when you pull. Make sure they stay above the bar or dumbbells the whole way. Raise the weight up to about mid chest and lower. Use control all the way up and down.
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.
We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!
WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP
WORKOUT
This also should be viewed as a part of your warm up. Start light and build with each set:
5 Sets
3 Front Squats
3 Push Jerks
No Score as we don't want you to focus on load - but just in moving properly and warming up solid positions.
COACHES NOTES
For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.
For the push jerks, the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).
You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
Take 15 Minutes to Establish a Heavy Single:
Clean and Jerk
COACHES NOTES
Score is your heaviest successful lift. Goal is to get at least 7 good heavy lifts in - that's around 1 rep every 2 minutes. Warm up before starting the clock if you know you are strong enough to go pretty heavy on this.
For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
Your knees will be bent, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
Now you are in position for the jerk. You can do a push jerk or split jerk.
You may need to adjust your grip or the position of the bar on your shoulders after the clean.
See above for push jerk description.
For the split jerk, as you extend you ankles, knees, and hips to drive the bar upward, your feet will leave the ground just enough to slide one foot forward and one foot back. Land with your front foot flat on the floor, knee directly over the ankle. Your back foot will make contact with the ball of the foot, knee slightly bent. Feet should strike the floor at the same time. The bar should be directly over your shoulders and hips.
Step your front foot back, then your back foot forward so they gather directly beneath your hips.
Finisher:
With 60% of your heaviest successful lift from before:
21 Clean and Jerks (Done in unbroken sets of 3 so think of it as 7x3 but as fast as you can with good form)
Score: Total Time
Goal: Get through this fast - but again focus on solid movement and maintaining those touch and go sets of 3.