MAINTENANCE SUGGESTIONS FOR TODAY
PRE: QUAD FOAM ROLL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BODY DAILY TUNE UP, NECK & SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERA

10 Minute AMRAP
(As Many Reps as Possible in 10 Minutes)

50 DB Squats
50 DB Push Press

Then with the remainder of time:
Max Reps Wall Balls

Suggested Weight
Men: 40# DBs / 20# Wall Ball
Women: 25# DBs / 14# Wall Ball

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

Score: Total Wall Ball Reps

Goal: 50-70+ Wall Ball Reps

COACHES NOTES
Set yourself up so that you have at least 4 minutes for the wall balls. The DB squats should take about 3-3:30 and the push presses around 2-2:30. Don't peacock on the first part! Shoot for sets of 10-15 reps with a 5-10 second break and you'll be fine. Push yourself on the wall balls. Everyone is a little different. Maybe it's better for you to do small sets with short breaks. If you love wall balls, you can go with a few big sets. Efficiency will be key after the squats and push presses so focus on being explosive in the transition from the squat to the throw.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2021 VAULT: BARBELL HERA

10 Minute AMRAP
(As Many Reps as Possible in 10 Minutes)

50 Front Squats
50 Push Press

Then with the remainder of time:
Max Reps Wall Balls

Suggested Weight
Men: 75# Bar / 20# Wall Ball
Women: 55# Bar / 14# Wall Ball

Extra Challenge
Men: 95#+ Bar
Women: 65#+ Bar

Score: Total Wall Ball Reps

Goal: 50-70+ Wall Ball Reps

COACHES NOTES
Set yourself up so that you have at least 4 minutes for the wall balls. The front squats should take about 3-3:30 and the push presses around 2-2:30. Don't peacock on the first part! Shoot for sets of 10-15 reps with a 5-10 second break and you'll be fine. Push yourself on the wall balls. Everyone is a little different. Maybe it's better for you to do small sets with short breaks. If you love wall balls, you can go with a few big sets. Efficiency will be key after the squats and push presses so focus on being explosive in the transition from the squat to the throw.

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

MAMA MODIFICATIONS

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.

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.

Reps and scoring vary between versions today.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: HIPS 2.0, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Reps and scoring vary between versions today.

Every 4 Minutes for 16 Minutes (4 Rounds Total)

16 Dumbbell Power Clean
400 Meter Run
16 Dumbbell Power Clean

**Rest remainder of 4 Minute window each time.

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

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

Score: Fastest Round
Score: Slowest Round

Goal: 3:00-3:40

COACHES NOTES
We are logging both our fastest and slowest rounds today. This means you should send it in every round. Expect that your times will fall off in each round. Not only will you be pushing the intensity but the amount of rest between rounds may also decrease. You should, however, set yourself up so that you are getting at least 20 seconds of rest between rounds. That's :30-:50 for each set of 16 power cleans. Go with a weight you think you can do unbroken or in at most 2 quick sets the whole way. If the first run takes more than 2:15, adjust the distance to something you can complete in 2 minutes.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Reps and scoring vary between versions today.

Every 4 Minutes for 16 Minutes (4 Rounds Total)

12 Power Clean
400 Meter Run
12 Power Clean

**Rest remainder of 4 Minute window each time.

Suggested Weight
Men: 75-115#
Women: 55-75#

Extra Challenge
Men: 125-155#+
Women: 85-105#+

Score: Slowest Round
Score: Weight Used

Goal: 3:00-3:40
Goal: Use something that allows you to get in the window - but challenge yourself!

COACHES NOTES
For this workout, you really want to find that sweet spot between keeping the round times within the goal window and challenging yourself in terms of load on the power cleans. Set yourself up so that you are getting at least 20 seconds of rest between rounds. That's :30-:50 for each set of 12 power cleans. You don't need to go unbroken to do this. In fact, if you choose your weight appropriately you will likely need to break the power cleans up into 2-3 sets. The key is short breaks. So, don't go so heavy that you are unable to get right back to the bar after a couple deep breaths and a good shakeout! If the first run takes more than 2:15, adjust the distance to something you can complete in 2 minutes.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Reps and scoring vary between versions today.

Every 4 Minutes for 16 Minutes (4 Rounds Total)

12 Power Clean
500 Meter Row - or -
30 Cal (M) / 22 Cal (W) - Assault Bike
12 Power Clean

**Rest remainder of 4 Minute window each time.

Suggested Weight
Men: 75-115#
Women: 55-75#

Extra Challenge
Men: 125-155#+
Women: 85-105#+

Score: Slowest Round
Score: Weight Used

Goal: 3:00-3:40
Goal: Use something that allows you to get in the window - but challenge yourself!

COACHES NOTES
For this workout, you really want to find that sweet spot between keeping the round times within the goal window and challenging yourself in terms of load on the power cleans. Set yourself up so that you are getting at least 20 seconds of rest between rounds. That's :30-:50 for each set of 12 power cleans. You don't need to go unbroken to do this. In fact, if you choose your weight appropriately you will likely need to break the power cleans up into 2-3 sets. The key is short breaks. So, don't go so heavy that you are unable to get right back to the bar after a couple deep breaths and a good shakeout! If the first row/bike takes more than 2:15, adjust the distance/calories to something you can complete in 2 minutes.

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

MAMA MODIFICATIONS

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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.

Goals and flow for this one varies between versions.

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Goals and flow for this one varies between versions.

18 Minute AMRAP (As Many Rounds and Reps as Possible in 18 Minutes)

8 Single Arm Devil Press Right
10 Alternating Single Arm Overhead Lunge Right
12 Box Jump Over
8 Single Arm Devil Press Left
10 Alternating Single Arm Overhead Lunge Left
12 Box Jump Over

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

Extra Challenge
Men: 50# DB / 24-30" Box
Women: 35# DB / 20-24" Box

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
Set yourself up for 3:00-4:30 per round today. That is a big range so there is plenty of room to challenge yourself and to choose whether you want to make the movements more challenging and go a bit slower, or go with more manageable variations that you can move through a bit faster. Make sure that you are set up properly in the devil presses with the chest up and hips back as you transition from the burpee portion to the ground to overhead. Go with a weight that you think you can do 10 lunges at a time most if not all the way. Remember to keep the belly tight and push up out of the shoulder into the dumbbell. Stay focused on those box jump overs.

Lunges for this workout are alternating - so for each set of 10 (keep the same arm up) but alternate legs for a total of 5 per side.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Goals and flow for this one varies between versions.

18 Minute AMRAP (As Many Rounds and Reps as Possible in 18 Minutes)

8 Plate Burpee
10 Alternating Bumper Plate Overhead Lunge
12 Box Jump Over

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

Extra Challenge
Men: 30" Box
Women: 24" Box

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

COACHES NOTES
Set yourself up for roughly 1:30-2:20 per round today. Make sure that you are set up properly in the plate burpees with the chest up and hips back as you transition from the burpee portion to the ground to overhead. Go with a weight that you think you can do 10 lunges at a time most if not all the way. Remember to keep the belly tight and push up out of the shoulders into the plate. Stay focused on those box jump overs.

Lunges for this workout are alternating - so for each set of 10 alternate legs for a total of 5 per side.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Goals and flow for this one varies between versions.

18 Minute AMRAP (As Many Rounds and Reps as Possible in 18 Minutes)

8 Sandbag Burpee
10 Alternating Sandbag Overhead Lunge
12 Box Jump Over

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

Extra Challenge
Men: 30" Box
Women: 24" Box

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-10 Rounds

COACHES NOTES
Set yourself up for roughly 1:50-3:00 per round today. Make sure that you are set up properly in the sandbag burpees with the chest up and hips back as you transition from the burpee portion to the ground to overhead. You can release the bag on the way down. Commit to set right back up on the back for the next rep. Ideally, the lunges are performed unbroken. For heavier bags, you may need to break them up into 2 smaller sets with a short break or even switch to front rack lunges (or a combo of overhead and front rack). Remember to keep the belly tight and push up out of the shoulders into the handles. Stay focused on those box jump overs!

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

MAMA MODIFICATIONS

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.

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.

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!

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes

0:00-2:00

Run 200 Meters
Max Reps Alternating DB Bent Over Row

2:00-4:00

Run 200 Meters
Max Reps Alternating DB Shoulder Press

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

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

Score: Total Reps from All 10 Intervals/Both Movements Combined.Goal: 100-180 Reps

COACHES NOTES
For scoring purposes, all you need to do is keep a running count of your total reps. If, in the first round, you get 16 bent over rows, then you would start counting the shoulder presses at 17. You are looking at 10-18 reps of each movement each time. These do not, and most likely should not, be unbroken. You'll have about a minute in each interval for the rowing or pressing. So think about 2-3 sets in that time. Both the rows and the presses should be performed in a controlled manner with focus on proper technique. You might end up with some bigger sets in the early rounds. Expect that the reps will fall off a bit in the later rounds as fatigue sets in.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes

0:00-2:00

Run 200 Meters
Max Reps Inverted Row or Barbell Bent Over Row

2:00-4:00

Run 200 Meters
Max Reps Shoulder Press

*Could also do this version with sandbag BOR and sandbag overhead press

Suggested Weight
Men: 75-95#
Women: 45-65#

Extra Challenge
Men: 115-135#
Women: 75-85#

Score: Total Reps from All 10 Intervals/Both Movements Combined.

Goal: 60-100 Reps

COACHES NOTES
For scoring purposes, all you need to do is keep a running count of your total reps. If, in the first round, you get 16 bent over rows, then you would start counting the shoulder presses at 17. You are looking at 6-10 reps of each movement each time. These do not, and most likely should not, be unbroken. You'll have about a minute in each interval for the rowing or pressing. So think about 2-3 sets in that time. Challenge yourself with the weight but don't get sloppy! Both the rows and the presses should be performed in a controlled manner with focus on proper technique. You might end up with some bigger sets in the early rounds. Expect that the reps will fall off a bit in the later rounds as fatigue sets in.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes

0:00-2:00

250 Row - or -
15 Cal (M) / 11 Cal (W) - Assault Bike
Max Reps Alternating DB Bent Over Row

2:00-4:00

250 Row - or -
15 Cal (M) / 11 Cal (W) - Assault Bike
Max Reps Alternating DB Shoulder Press

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

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

Score: Total Reps from All 10 Intervals/Both Movements Combined.

Goal: 100-180 Reps

COACHES NOTES
For scoring purposes, all you need to do is keep a running count of your total reps. If, in the first round, you get 16 bent over rows, then you would start counting the shoulder presses at 17. You are looking at 6-10 reps of each movement each time. These do not, and most likely should not, be unbroken. You'll have about a minute in each interval for the rowing or pressing. So think about 2-3 sets in that time. Challenge yourself with the weight but don't get sloppy! Both the rows and the presses should be performed in a controlled manner with focus on proper technique. You might end up with some bigger sets in the early rounds. Expect that the reps will fall off a bit in the later rounds as fatigue sets in.

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

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.

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.

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

30 Double Unders/DB Hop Overs
15 Single Leg Goblet Step Up Right
30 Double Unders/DB Hop Overs
15 Single Leg Goblet Step Up Left

Rest 1 Minute Between Rounds

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

Extra Challenge
Men: 50-55# DB/KB / 22-24" Box
Women: 35-40# DB/KB / 18-20" Box

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Remember for these step ups, you can keep the lead foot planted on the box while you step up and back down with the other. Just make sure you are standing all the way up on the box each time. If you customize to lunges, make sure you step your feet together between each rep. Rounds should take 2:45-3:45 each time. Choose a variation on the double unders or hop overs that allows you to finish them in under 30 seconds. The single leg step up is a movement that should be controlled. If you try to go too fast through them, you will end up just bouncing off the trailing leg rather than using the lead leg to do more of the work. So take your time, each set of 15 should be taking a minute or more.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

30 Double Unders/DB Hop Overs
15 Single Leg Back Rack Step Up Right
30 Double Unders/DB Hop Overs
15 Single Leg Back Rack Step Up Left

Rest 1 Minute Between Rounds

Suggested Weight
Men: 65# / 20-24" Box
Women: 45# / 16-20" Box

Extra Challenge
Men: 75# / 22-24" Box
Women: 55# / 18-20" Box

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Remember for these step ups, you can keep the lead foot planted on the box while you step up and back down with the other. Just make sure you are standing all the way up on the box each time. If you customize to lunges, make sure you step your feet together between each rep. Rounds should take 2:45-3:45 each time. Choose a variation on the double unders or hop overs that allows you to finish them in under 30 seconds. The single leg step up is a movement that should be controlled. If you try to go too fast through them, you will end up just bouncing off the trailing leg rather than using the lead leg to do more of the work. So take your time, each set of 15 should be taking a minute or more.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

30 Double Unders/DB Hop Overs
15 Single Leg Sandbag Step Up Right
30 Double Unders/DB Hop Overs
15 Single Leg Sandbag Step Up Left

Rest 1 Minute Between Rounds

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

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Remember for these step ups, you can keep the lead foot planted on the box while you step up and back down with the other. Just make sure you are standing all the way up on the box each time. If you customize to lunges, make sure you step your feet together between each rep. Rounds should take 2:45-3:45 each time. Choose a variation on the double unders or hop overs that allows you to finish them in under 30 seconds. The single leg step up is a movement that should be controlled. If you try to go too fast through them, you will end up just bouncing off the trailing leg rather than using the lead leg to do more of the work. So take your time, each set of 15 should be taking a minute or more.

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

MAMA MODIFICATIONS

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.

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.

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Min 0:00 - 5:00

30 Push Up + Taps
60 Air Squats

Min 5:00-10:00

2 Rounds
15 Push Up + Taps
30 Air Squats

Min 10:00-15:00

3 Rounds
10 Push Up + Taps
20 Air Squats

Suggested Weight
Men: No weight needed!
Women: No weight needed!

Extra Challenge
Increase Reps to:
Part 1: 1 Round of 40/80
Part 2: 2 Rounds of 20/40
Part 3: 3 Rounds of 12/24

OR

Original Reps with a Weight Vest

OR both if you really feel spicy.

Score 1: Time for First Part
Score 2: Time for Second Part
Score 3: Time for Third Part

Goal: 2:30 - 4:00 (Same for All Scores)

Push for each "part" to be faster!

COACHES NOTES
So for this one, you'll get the work done and then rest with any time remaining in the 5-minute window. Be smart on the push up + taps. Starting with 30 doesn't seem like a big deal but you end up doing 90 over the entire workout, so you'll need to leave room in the tanke for the rest of the workout. A good rule of thumb is to take a break as soon as your lockout slows down - or when you only have 3-5 reps left before failing. Customize to a different variation if you cannot get at least 3-5 reps at a time. Go for broke on the air squats! No reason to take it easy on those reps, especially if you're being careful on the push ups.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds

2 Minutes Max Reps Push Up + Taps
2 Minutes Max Reps Air Squats

Rest 1 Minute TOGETHER Between Rounds

One person works at a time - can alternate however you want.

Suggested Weight
Men: No Weight needed
Women: No Weight Needed

Extra Challenge
Men/Women: Wear a Weight Vest!

Score: Total COMBINED Reps from BOTH Partners - BOTH Movements - All 4 Rounds

Goal: 450-650 Reps

COACHES NOTES
So from 0:00-2:00, you guys will knock out as many push up + taps as you can - but only one person can perform them at a time. Then same idea from 2:00-4:00 with air squats. Rest together from 4:00-5:00. Then repeat that 3 more times for a total of 4 rounds. If done correctly this takes exactly 19 minutes.

A good strategy for this one is to switch off any time a partner needs to rest. There should be NO down time between the two of you in those 4 minutes of work. A good rule of thumb on the push up + taps is to break as soon as your lockout slows down - or when you only have 3-5 reps left before failing. Customize to a different variation if you cannot get at least 3-5 reps at a time. Since you'll have rest while your partner works, really try to push the pace on the squats while still getting to depth and standing FULLY at the top.

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

MAMA MODIFICATIONS

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.

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.