20 ARTEMIS Demo - Street Parking Vault 2021

20 ARTEMIS Programs - Street Parking Vault 2021

20 ARTEMIS Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/17/2021 in Round 1!

This is the workout of the day for Monday - but also the TWENTIETH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - November 18 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop! More info here!

REMEMBER: For the remainder of the 2021 Vault, you MUST submit your workout score on this form in order for it to count toward your 25 (or 50, if you're going through for a second time!) Scores logged in the new My.StreetParking.com platform will NOT count for the challenge. (Note: Scores logged in My.StreetParking.com WILL STILL count toward your 75/365/1000!)

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: QUAD FOAM ROLL DAILY TUNE UP, LOWER BODY DAILY TUNE UP

---

PROGRAM A

PROGRAM A

WARM UP
SHOULDER WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

REMEMBER: For the remainder of the 2021 Vault, you MUST submit your workout score on this form in order for it to count toward your 25 (or 50, if you're going through for a second time!) Scores logged in the new My.StreetParking.com platform will NOT count for the challenge. (Note: Scores logged in My.StreetParking.com WILL STILL count toward your 75/365/1000!)

2021 VAULT: DUMBBELL ARTEMIS

30 DB Shoulder Press
15 DB Bear Complex Reps
30 Push Up + Tap + Tap
15 DB Bear Complex Reps
30 Push Ups
15 DB Bear Complex Reps

Bear Complex with Dumbbells is actually just a Squat Clean Thruster + Thruster!

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / 40 of each pressing movement + 20 Bear Complex each time
Women: 35# DBs / 40 of each pressing movement + 20 Bear Complex each time

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
Holy shoulders!!! Choose a weight for the shoulder (strict) press that allows you to do at least 5-7 reps at a time. That goes for the push up + taps and push ups, as well. You should choose customizations for those that allow you to do 5-7 reps at a time, at least for the first 15-20 reps of the movement. For the bear complex, choose a weight that you can do 3-5 reps at a time, especially because you can't drop dumbbells like you can drop a bar or a bag. It'll be tough but holding onto the dumbbells for a few reps will be your most efficient option.

SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

CUSTOMIZATION
Single DB held in both hands

DUMBBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Thruster

OR

You can do:
- Power Clean
- DB Squat
- Push Press or Jerk
- DB Squat
- Push Press or Jerk

OR some combination of the two.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the dumbbells are on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs. Lower the dumbbells back to the shoulders.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

CUSTOMIZATION
Single DB Bear Complex

PUSH UP + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

PROGRAM B

PROGRAM B

WARM UP
SHOULDER WARM UP
GENERAL BARBELL WARM UP

WORKOUT

REMEMBER: For the remainder of the 2021 Vault, you MUST submit your workout score on this form in order for it to count toward your 25 (or 50, if you're going through for a second time!) Scores logged in the new My.StreetParking.com platform will NOT count for the challenge. (Note: Scores logged in My.StreetParking.com WILL STILL count toward your 75/365/1000!)

2021 VAULT: BARBELL ARTEMIS

30 Shoulder Press
15 Bear Complex Reps
30 Push Up + Tap + Tap
15 Bear Complex Reps
30 Push Ups
15 Bear Complex Reps

Barbell Bear Complex = Power Clean + Front Squat into a Thruster + Back Squat into a Thruster

Using a squat clean thruster instead of a power clean + thruster is also ok.

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95-115# / 40 of each pressing movement + 20 Bear Complex each time
Women: 65-75# / 40 of each pressing movement + 20 Bear Complex each time

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
Holy shoulders!!! Choose a weight for the shoulder (strict) press that allows you to do at least 5-7 reps at a time. That goes for the push up + taps and push ups, as well. You should choose customizations for those that allow you to do 5-7 reps at a time, at least for the first 15-20 reps of the movement. For the bear complex, choose a weight that you COULD do 3-5 reps at a time with but know that it's OK to do these in singles (do one rep then drop the bar before the next rep). Do your best to find a steady pace and continuously chip away at those bear complex reps.

SHOULDER PRESS
Start with the bar on your shoulders, a 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. 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, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATION
Go lighter

BARBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

OR some combination of the two.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the barbell is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

PUSH UP + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

PROGRAM C

PROGRAM C

WARM UP
SHOULDER WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

REMEMBER: For the remainder of the 2021 Vault, you MUST submit your workout score on this form in order for it to count toward your 25 (or 50, if you're going through for a second time!) Scores logged in the new My.StreetParking.com platform will NOT count for the challenge. (Note: Scores logged in My.StreetParking.com WILL STILL count toward your 75/365/1000!)

2021 VAULT: SANDBAG ARTEMIS

30 Sandbag Seated Shoulder Press
15 Sandbag Bear Complex Reps
30 Push Up + Drag
15 Sandbag Bear Complex Reps
30 Push Ups
15 Sandbag Bear Complex Reps

Sandbag Bear Complex = Power Clean + Front Squat into a Thruster + Back Squat into a Thruster

Can also do a squat clean into the thruster if you would prefer that!

Suggested Weight
Men: 50-70#
Women: 25-45#

Extra Challenge
Men/Women: 40 of each pressing movement + 20 Bear Complex each time

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
Holy shoulders!!! Ideally for the seated presses and push up + drag, you can do 5-7 reps at a time with the weight of your bag. If that's not happening, consider reducing the total reps from 30 to 20-25. The weight of the bag shouldn't be as much of an issue for the bear complex reps but reducing reps is a great way to customize, if you find you are falling short of the goal pace. It's totally fine to do these in singles (do one rep then drop the bag before the next rep). Do your best to find a steady pace and continuously chip away at those bear complex reps.

SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag

SANDBAG BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

OR some combination of the two.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Knee Push Up + Plank Lateral Drag

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

MAMA MODIFICATIONS

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Bear Complex

You could try less weight, going from the hang position or starting with the dumbbells between your feet. During the mid to later stages of pregnancy, or as the belly grows, you may feel more comfortable switching from a barbell to dumbbells or a sandbag so that you don't have work around the belly quite as much. If you have a hard time maintaining control or a stable midline in the bottom of the squat or if you find yourself bearing down to complete the movement, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to help strengthen the posterior chain and support the growing belly.

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. 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.

211116_Demo.mp4

211116_Prog.mp4

211116_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: QUAD FOAM ROLL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BACK RELEASE, LOWER BODY DAILY TUNE UP

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

6 Rounds

1 Minute Max Dumbbell Step Up Overs
1 Minute Max Toes to Bar / Weighted Sit Ups
1 Minute Rest

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

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score: Total Number of Reps from ALL 6 Rounds - Both Movements - COMBINED!

Goal: 140-200 Reps

COACHES NOTES
It's a pretty broad rep range for the goal today. Know that the reps will likely be higher if you choose weighted sit ups instead of toes to bar for example. That doesn't mean that it's necessarily better one way or the other, just don't attach too much to your score on this one. For the step up overs, we want you to be moving for as much of the minute as possible. Grip may be come a factor so a short break somewhere in the middle of the minute may be necessary. Choose a load that you can keep moving with. Even though you don't have to stand up all the way on the box and your torso will likely be tilted forward, make sure the back stays flat and you aren't rounding the shoulders forward. You have a choice between toes to bar or weighted sit ups. If you go with toes to bar, definitely go with small sets and short breaks. Ideally, you can accumulate at least 15 reps in each minute. For weighted sit ups, choose a weight that you can get at least 20 reps in the minute for the first 3 rounds.

DUMBBELL STEP UP OVER
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

CUSTOMIZATIONS
Lower Height
Dumbbell Shoulder Racked Lunges
Unweighted Step Up/Overs

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

--OR--

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

PREGNANT/POSTPARTUM MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

6 Rounds

1 Minute Max Plate Hug Step Up
1 Minute Max Toes to Bar / Weighted Sit Ups
1 Minute Rest

Suggested Weight
Men: 45# Plate / 20-24" Box
Women: 25# Plate / 16-20" Box

Score: Total Number of Reps from ALL 6 Rounds - Both Movements - COMBINED!

Goal: 140-200 Reps

COACHES NOTES
It's a pretty broad rep range for the goal today. Know that the reps will likely be higher if you choose weighted sit ups instead of toes to bar for example. That doesn't mean that it's necessarily better one way or the other, just don't attach too much to your score on this one. For the step up overs, we want you to be moving for as much of the minute as possible. Choose a load that you can keep moving with. Even though you don't have to stand up all the way on the box and your torso will likely be tilted forward, make sure the back stays flat and you aren't rounding the shoulders forward. You have a choice between toes to bar or weighted sit ups. If you go with toes to bar, definitely go with small sets and short breaks. Ideally, you can accumulate at least 15 reps in each minute. For weighted sit ups, choose a weight that you can get at least 20 reps in the minute for the first 3 rounds.

PLATE HUG STEP UP OVER
Hug a plate to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Turn around on top of the box and step backwards down to the other side.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

CUSTOMIZATIONS
Lower Height
Plate Hug Lunges
Unweighted Step Up/Overs

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

--OR--

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

PREGNANT/POSTPARTUM MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

6 Rounds

1 Minute Max Sandbag Step Up Overs
1 Minute Max Toes to Bar / Sandbag Supine Toe Touches
1 Minute Rest

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

Score: Total Number of Reps from ALL 6 Rounds - Both Movements - COMBINED!

Goal: 140-200 Reps

COACHES NOTES
It's a pretty broad rep range for the goal today. Know that the reps will likely be higher if you choose supine toe touches instead of toes to bar for example. That doesn't mean that it's necessarily better one way or the other, just don't attach too much to your score on this one. For the step up overs, we want you to be moving for as much of the minute as possible. Grip may be come a factor so a short break somewhere in the middle of the minute may be necessary. Choose a load that you can keep moving with. Even though you don't have to stand up all the way on the box and your torso will likely be tilted forward, make sure the back stays flat and you aren't rounding the shoulders forward. You have a choice between toes to bar or supine toe touches. If you go with toes to bar, definitely go with small sets and short breaks. Ideally, you can accumulate at least 15 reps in each minute. For supine toe touches, shoot for at least 20 reps in the minute for the first 3 rounds.

SANDBAG STEP UP OVER
Choose a box that is roughly 22-24" for men and 18-20" for women. Clean the bag up to one shoulder or pop it over onto your back rack. Facing the box, step up with one leg, with the whole foot on the box and drive through your heel! Once both feet are on the box, turn and step down off the other side. That is one rep. Alternate your stepping leg each rep.

CUSTOMIZATIONS
Lower Stepping Height
Sandbag Front Rack Lunges
Sandbag Shoulder Rack Step Ups

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

--OR--

SANDBAG SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Single Leg Supine Toe Touches
Lying Leg Lifts

MAMA MODIFICATIONS

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.

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.

211117_Demo.mp4

211117_Prog.mp4

211117_Cust.mp4

#blamejulian

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
  POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, HIPS 2.0

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

#blamejulian

Run 800 Meters
100 Alternating Dumbbell Snatch
Run 800 Meters

Suggested Weight
Men: 40# DB
Women: 25# DB

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

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
If you can't run for weather or spaces purposes, do the following:

8 Rounds
1 Min Dubs/Hop/Skip Overs
12 Alternating Dumbbell Snatch

For the 800m runs, try to find a pace that you can maintain for the full distance each time. Each 800m should take no more than 5 minutes. Adjust the distance if needed. Choose a weight on the snatches that you can do at least 10 at a time with a short break between sets. You might start out with a couple of bigger sets of 20 or more and then break it up into smaller chunks for the remaining reps. We don't want you getting sloppy during these. Make sure that you have a proper set up position with chest up, hips back, and belly tight for every rep. Avoid rounding the back, especially when lowering the weight back down to the floor.

800M RUN
You're working with 4:00-5:00. Adjust the distance before the workout if needed so you can stay within that time window. Find a pace that you can move continuously rather than having to stop and start a bunch of times.

CUSTOMIZATIONS
See Coaches Notes above.

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for 100 reps, it will be 50 per arm.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SNATCH WARM UP

WORKOUT

#blamejulian

Run 800 Meters
75 Barbell Power Snatch
Run 800 Meters

This version of the workout could also be done with sandbag ground to overhead.

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
If you can't run for weather or spaces purposes, do the following:

8 Rounds
1 Min Dubs/Hop/Skip Overs
8 Barbell Power Snatch

For the 800m runs, try to find a pace that you can maintain for the full distance each time. Each 800m should take no more than 5 minutes. Adjust the distance if needed. Choose a weight on the snatches that you can do at least 7-8 at a time with a short break between sets. You might start out with a couple of bigger sets of 12-15 reps or more and then break it up into smaller chunks for the remaining reps. We don't want you getting sloppy during these. Make sure that you have a proper set up position with chest up, hips back, and belly tight for every rep. Avoid rounding the back, especially when lowering the weight back down to the floor.

800M RUN
You're working with 4:00-5:00. Adjust the distance before the workout if needed so you can stay within that time window. Find a pace that you can move continuously rather than having to stop and start a bunch of times.

CUSTOMIZATIONS
See Coaches Notes above.

BARBELL POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP

WORKOUT

#blamejulian

Row 1000 Meters or Bike 60 Cal (M) / 44 Cal (W)
75 Barbell Power Snatch
Row 1000 Meters or Bike 60 Cal (M) / 44 Cal (W)

This workout could also be done with a dumbbell as seen in Program A or a the Sandbag option in Program B.

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
For the row/bike, try to find a pace that you can maintain for the full distance each time. Each row/bike interval should take no more than 5 minutes. Adjust the distance if needed. Choose a weight on the snatches that you can do at least 7-8 at a time with a short break between sets. You might start out with a couple of bigger sets of 12-15 reps or more and then break it up into smaller chunks for the remaining reps. We don't want you getting sloppy during these. Make sure that you have a proper set up position with chest up, hips back, and belly tight for every rep. Avoid rounding the back, especially when lowering the weight back down to the floor.

ROW/BIKE
You're working with 4:00-5:00. Adjust the distance/calories before the workout if needed so you can stay within that time window. Find a pace that you can move continuously rather than having to stop and start a bunch of times.

CUSTOMIZATIONS
Adjust distance/calories to fit the time window.

BARBELL POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

MAMA MODIFICATIONS

Run/Jog

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. You can also shorten the distance, low er the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and 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.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

211118_Demo.mp4

211118_Cust.mp4

Program A only today!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, HIPS 2.0

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Program A only today!

4 Sets

Each Set is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

3 Burpees
6 Box Jumps
9 Air Squats

Rest 1 Minute between SETS (after each 3 Min AMRAP)

Suggestions
Men: 20-24" Box
Women: 16-20" Box

Extra Challenge
Men/Women: Increase Reps to 4-8-12

Score: Total Number of Completed Rounds + any Additional Reps from all 4 Sets COMBINED

Goal: 15-22 Rounds

COACHES NOTES
Just to be clear, this workout is four 3 minute AMRAPs, with one minute of rest in between. Start each AMRAP from the beginning rather than picking up where you left off. Set yourself up for 4-6 rounds in each of those AMRAPs, so you should be moving pretty fast. Try to find a pace that you can be moving continuously for the entire 3 minutes. The box jumps will likely take the longest which is fine. After standing up all the way on the box, be intentional with how you step down so that as soon as both feet are planted on the floor, you are set up to go right into the next jump. Choose a height that you won't have to stop and rest. The air squats should be no problem at all. In fact, you might be tempted to just fly through those. Just make sure that you are not collapsing into the bottom position and that you are standing up all the way at the top.

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

CUSTOMIZATIONS
Step Ups
Jump Overs

AIR 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 and stand all the way up at the top of each rep.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

MAMA MODIFICATIONS

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.

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.

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.

211119_Demo.mp4

211119_Prog.mp4

211119_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

30 Double Unders/Hop Overs
15 Kipping Pull Ups
30 Double Unders/Hop Overs
15 KB/DB Swings

Strict Pull Up Option: 8-12 Strict Pull Ups per Round

Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB

Extra Challenge
Men: 5 Rounds / 60-70# KB Swing
Women: 5 Rounds / 40-55# KB Swing

**Only do Extra Challenge if you can complete first 4 rounds under 11 minutes

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
This workout is most likely going to come down to the pull ups. 30 double unders or hop overs should take under 30 seconds each time. Then, when it comes to the pull ups, choose a variation that you can complete them in 1-3 sets the whole way. So, at least 5 reps at a time. It's okay if you end up having to break those up a little more in the last round or two but don't go into this workout with the idea that you are going to do singles and doubles the whole time. Choose a load on the swings that you can go unbroken most, if not all the way.

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DUMBBELL HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

KIPPING PULL UPS
You have the option of kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups

KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Glory Days!

4 Rounds

30 Double Unders/Hop Overs
6 Bar/Ring Muscle Ups
30 Double Unders/Hop Overs
15 KB/DB Swings

Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB

Extra Challenge
Men: 5 Rounds / 60-70# KB Swing
Women: 5 Rounds / 40-55# KB Swing

**Only do Extra Challenge if you can complete first 4 rounds under 11 minutes

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
This workout is most likely going to come down to the muscle ups. 30 double unders or hop overs should take under 30 seconds each time. Then, when it comes to the muscle ups, choose a variation that you can complete the 6 reps in about a minute each time. You can do them one at a time but the rest in between should be kept to a minimum. If you are customizing the muscle ups, choose something that is still going to challenge you and you aren't going to just fly through 6 reps. Choose a load on the swings that you can go unbroken most, if not all the way.

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DUMBBELL HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
Eye Level Swing

MAMA MODIFICATIONS

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.

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.

Jump/Skip/Hop Overs

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.

211120_Demo.mp4

211120_Prog.mp4

211120_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 6 Minutes for 4 Rounds (24 Minutes Total)

Run 400 Meters
12 Devil Press
6 Dumbbell Atlas Lunge

Could also do this version with Sandbag Burpees and Sandbag Atlas Lunge!

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: Every 5 Minutes for 5 Rounds

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 4-5 Minutes

COACHES NOTES
We're scoring BOTH the fastest and slowest round today! That means we really want you to push the pace on this one each round. You'll get credit for your fastest so it's OK if going out a little too hot causes you to slow down some. Choose a weight for the devil press and atlas lunges that will allow you to do those reps unbroken! You MIGHT need to take a quick breather during the devil press in the last round or two, but no more than that. And consider resting with the weight at your shoulders during the atlas lunges rather than setting the weights down. If you're getting less than a full minute of rest, customize one or more movements!!

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press (6 Left Arm + 6 Right Arm)
Burpee Kettlebell Swing

DUMBBELL ATLAS LUNGE
One DB Atlas Lunge = Shoulder Racked Lunge Left + Shoulder Racked Lunge Right + DB Squat

Make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs.

Then, perform a squat with the DBs still on the shoulders. Send your butt back and down while keeping the chest up and belly tight. Lower the hips below the top of the knee, then drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 DB Squat
Unweighted Lungester

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every 6 Minutes for 4 Rounds (24 Minutes Total)

Run 400 Meters
12 Devil Press
6 Barbell Atlas Lunge

Suggested Weight
Men: 40# DBs (DP) / 95# (Atlas Lunge)
Women: 25# DBs (DP) / 65# (Atlas Lunge)

Extra Challenge
Men/Women: Every 5 Minutes for 5 Rounds

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 4-5 Minutes

COACHES NOTES
We're scoring BOTH the fastest and slowest round today! That means we really want you to push the pace on this one each round. You'll get credit for your fastest so it's OK if going out a little too hot causes you to slow down some. Choose a weight for the devil press and atlas lunges that will allow you to do those reps unbroken! You MIGHT need to take a quick breather during the devil press in the last round or two, but no more than that. And consider resting with the weight at your shoulders during the atlas lunges rather than setting the weights down. If you're getting less than a full minute of rest, customize one or more movements!!

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press (6 Left Arm + 6 Right Arm)
Burpee Kettlebell Swing

BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every 6 Minutes for 4 Rounds (24 Minutes Total)

Row 500 Meters or 30 Cal Bike (M) / 22 Cal Bike (W)
12 Devil Press
6 Barbell Atlas Lunge

Could also do this version with dumbbells for all or sandbag for all - as seen in Program A.

Suggested Weight
Men: 40# DBs (DP) / 95# (Atlas Lunge)
Women: 25# DBs (DP) / 65# (Atlas Lunge)

Extra Challenge
Men/Women: Every 5 Minutes for 5 Rounds

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 4-5 Minutes

COACHES NOTES
We're scoring BOTH the fastest and slowest round today! That means we really want you to push the pace on this one each round. You'll get credit for your fastest so it's OK if going out a little too hot causes you to slow down some. Choose a weight for the devil press and atlas lunges that will allow you to do those reps unbroken! You MIGHT need to take a quick breather during the devil press in the last round or two, but no more than that. And consider resting with the weight at your shoulders during the atlas lunges rather than setting the weights down. If you're getting less than a full minute of rest, customize one or more movements!!

ROW/BIKE
You're working with 2:00-2:30. Reduce the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories
Shorten distance

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press (6 Left Arm + 6 Right Arm)
Burpee Kettlebell Swing

BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP

WORKOUT

4 Rounds

Partner 1: Run 400 Meters
while
Partner 2: 12 Devil Press + 6 Atlas Lunge

then

Switch:

Partner 1: 12 Devil Press + 6 Atlas Lunge
while
Partner 2: Run 400 Meters

Rest 1 Minute TOGETHER Between Rounds

Suggested Weight
Men: 40# DBs
Women: 25# DBs

**Can also do Sandbag Burpee / Sandbag Atlas Lunge - or - Barbell/Plate options found in Program B.

Score: Total Time (Including Rest)

Goal: 18-24 Minutes

COACHES NOTES
So for this one - within each round - both partners will have ran 400 meters AND completed 12 devil press + 6 Atlas lunges. It's possible that one will finish their part before the other. That's fine. Just wait to move on once your partner is done. Also - the 1 minute of rest starts once both partners are done their parts.

Choose a weight for the devil press and atlas lunges that will allow you to do those reps unbroken! You MIGHT need to take a quick breather during the devil press in the last round or two, but no more than that. And consider resting with the weight at your shoulders during the atlas lunges rather than setting the weights down.

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press (6 Left Arm + 6 Right Arm)
Burpee Kettlebell Swing

BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

MAMA MODIFICATIONS

Run/Jog

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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and 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.

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!

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. 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, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.