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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERACLES

4 Rounds

Run 200 Meters
6 Man Makers
Run 200 Meters
12 Devil Press

*Can also use the sandbag for this version!

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

Extra Challenge:
Men/Women: Go Faster

Score: Total Time

Goal: 16-24 Min

COACHES NOTES
Be careful not to peacock this one, guys! Don't rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You're shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you're working with 1-2 minutes for the Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

MANMAKER
You will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are
bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster
Single DB Manmaker

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
Burpee Kettlebell Swing
Step Burpee
No Push Up Burpee

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2021 VAULT: BARBELL HERACLES

4 Rounds

Run 200 Meters
6 Barbell Man Makers
Run 200 Meters
12 Devil Press/Plate Burpees

Suggested Weight
Men: 75# Bar / 40# DBs or 45# Plate
Women: 55# Bar / 25# DBs or 25# Plate

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

Score: Total Time

Goal: 16-24 Min

COACHES NOTES
Be careful not to peacock this one, guys! Don't rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You're shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you're working with 1-2 minutes for the Barbell Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press/Plate Burpees, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

BARBELL MANMAKER
1 rep = Deadlift + Bent Over Row + Hang Squat Clean + Thruster

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

CUSTOMIZATIONS
Deadlift + Bent Over Row + Hang Power Clean + Thruster

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
Burpee Kettlebell Swing
Step Burpee
No Push Up Burpee

- OR -

PLATE BURPEE
Perform a burpee with your hands on a plate (touch your chest to the plate at the bottom). When you stand up from the burpee you bring the plate with you. Make sure you lift your chest, keep your back flat, and drive through your heels. Bring it to the chest. Step up onto the box. Stand all of the way up on your box/bench. Step off. Plate back to the ground - new burpee.

CUSTOMIZATIONS
Regular Burpee

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2021 VAULT: ROW/BIKE HERACLES

4 Rounds

250m Row or 15/11 Cal Bike
6 Man Makers
250m Row or 15/11 Cal Bike
12 Devil Press

*Can do this version with barbell, dumbbell, or sandbag!

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

Extra Challenge:
Men/Women: Go Faster

Score: Total Time

Goal: 16-24 Min

COACHES NOTES
Be careful not to peacock this one, guys! Don't rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You're shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you're working with 1-2 minutes for the Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!

ROW/BIKE
You're working with a minute or less. Reduce the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Reduce calories

MANMAKER
You will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are
bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster

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
Burpee Kettlebell Swing
Step Burpee

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.

Man Makers

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/renegade row. 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!

Devil Press

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

Burpee

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

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 3 Minutes for 18 Minutes (6 Rounds Total)

16 Farmer Step Ups
16 Box Jump Overs

**Rest remainder of 3 minute window each time.

Suggested Weight
Men: 40-50# DBs / 20-24" Box
Women: 25-35# DBs / 16-20" Box

Extra Challenge:
Men/Women: Every 2 Minutes for 12 Minutes (6 Rounds Total)

Score: Fastest Round
Score: Slowest Round

Goal: 1:30-2:30

COACHES NOTES
The step ups and box jump overs combined should take about 2 minutes each time, giving you around a minute of rest at the end of each round. This will allow you to keep the intensity high when it is time to work. You may be a little faster at first and a little slower in the later rounds but you should always have a minimum of 30 seconds to rest between rounds.

Choose a weight on the step ups that you can complete 16 reps in 1-2 sets the whole way through. For the box jump overs, it's all about the pivot on top of the box. Try to get efficient with that so when you step down off the other side you are in the right position to jump right back up again. Make sure to check customizations if you don't have a box or bench to jump/step on. If jumping is not happening, rather than switching to step ups, go with kettlebell swings!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Reps for this version are slightly different

Every 3 Minutes for 18 Minutes (6 Rounds Total)

20 Plate Hug Step Ups
16 Box Jump Overs

**Rest remainder of 3 minute window each time.

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

Extra Challenge:
Men/Women: Every 2 Minutes for 12 Minutes (6 Rounds Total)

Score: Fastest Round
Score: Slowest Round

Goal: 1:30-2:30

COACHES NOTES
The step ups and box jump overs combined should take about 2 minutes each time, giving you around a minute of rest at the end of each round. This will allow you to keep the intensity high when it is time to work. You may be a little faster at first and a little slower in the later rounds but you should always have a minimum of 30 seconds to rest between rounds.

Choose a weight on the step ups that you can complete 20 reps in 1-2 sets the whole way through. For the box jump overs, it's all about the pivot on top of the box. Try to get efficient with that so when you step down off the other side you are in the right position to jump right back up again. Make sure to check customizations if you don't have a box or bench to jump/step on. If jumping is not happening, rather than switching to step ups, go with kettlebell swings!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 3 Minutes for 18 Minutes (6 Rounds Total)

16 Sandbag Shoulder Step Ups
16 Box Jump Overs

**Rest remainder of 3 minute window each time.

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

Extra Challenge:
Men/Women: Every 2 Minutes for 12 Minutes (6 Rounds Total)

Score: Fastest Round
Score: Slowest Round

Goal: 1:30-2:30

COACHES NOTES
The step ups and box jump overs combined should take about 2 minutes each time, giving you around a minute of rest at the end of each round. This will allow you to keep the intensity high when it is time to work. You may be a little faster at first and a little slower in the later rounds but you should always have a minimum of 30 seconds to rest between rounds.

Choose a weight on the step ups that you can complete 16 reps in 1-2 sets the whole way through. For the box jump overs, it's all about the pivot on top of the box. Try to get efficient with that so when you step down off the other side you are in the right position to jump right back up again. Make sure to check customizations if you don't have a box or bench to jump/step on. If jumping is not happening, rather than switching to step ups, go with kettlebell swings!

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

MAMA MODIFICATIONS

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

5 Burpee Pull Up
10 Dumbbell Power Clean
20 Air Squats

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

Extra Challenge:
Men: 50# DBs / Increase Reps to 8/12/24
Women: 35# DBs /Increase Reps to 8/12/24

Score: Total Time

Goal: 16-20 Minutes

COACHES NOTES
To hit the goal for this workout, we want to keep the rounds between 1:40 and 2:00. Choose a variation on the burpee pull ups that you can maintain a fluid pace for all 5 reps each round. They should take around 30 seconds. Focus on a good set up for every rep on the power cleans. No need to rush these reps, you've got 10 rounds so pay attention to the quality of your movement. Go with a weight that you can complete 10 reps in 1-2 sets the whole way. Dig in on the air squats. Try not to break them up more than once. Better yet, take an extra pause at the top between reps rather than a really long break.

If you are going with the burpee + inverted row customization option, go with 5 burpees THEN 5 inverted rows.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

5 Burpee Pull Up
10 Barbell Power Clean
20 Air Squats

Suggested Weight
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men: 115-135# / Increase Reps to 8/12/24
Women: 75-85# / Increase Reps to 8/12/24

Score: Total Time

Goal: 16-20 Minutes

COACHES NOTES
To hit the goal for this workout, we want to keep the rounds between 1:40 and 2:00. Choose a variation on the burpee pull ups that you can maintain a fluid pace for all 5 reps each round. They should take around 30 seconds. Focus on a good set up for every rep on the power cleans. No need to rush these reps, you've got 10 rounds so pay attention to the quality of your movement. Go with a weight that you can complete 10 reps in 1-2 sets the whole way. Dig in on the air squats. Try not to break them up more than once. Better yet, take an extra pause at the top between reps rather than a really long break.

If you are going with the burpee + inverted row customization option, go with 5 burpees THEN 5 inverted rows.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

5 Burpee Pull Up
10 Sandbag Power Clean
-OR- 5-7 Heavy Sandbag Over Shoulder
20 Air Squats

***If you have a heavy sandbag or d-ball do the over the shoulder option!

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

Extra Challenge:
Men/Women: Increase Reps to 8/12/24

Score: Total Time

Goal: 16-20 Minutes

COACHES NOTES
To hit the goal for this workout, we want to keep the rounds between 1:40 and 2:00. Choose a variation on the burpee pull ups that you can maintain a fluid pace for all 5 reps each round. They should take around 30 seconds. Focus on a good set up for every rep on the power cleans. No need to rush these reps, you've got 10 rounds so pay attention to the quality of your movement. If you are working with a heavier bag, go with the reduced rep-over the shoulder option. Dig in on the air squats. Try not to break them up more than once. Better yet, take an extra pause at the top between reps rather than a really long break.

If you are going with the burpee + inverted row customization option, go with 5 burpees THEN 5 inverted rows.

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

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.

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.

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 reccomend 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.

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.

Didn't get enough of the push ups after last week's Diagnostic workout - here we go again! (WHY are push ups so hard?!)

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Didn't get enough of the push ups after last week's Diagnostic workout - here we go again! (WHY are push ups so hard?!)

Part 1:

20 Push Up + Pull Across
Run 400 Meters

Rest 2 Minutes

Part 2:

30 Alternating Dumbbell Shoulder Press
Run 400 Meters

Rest 2 Minutes

Part 3:

40 Push Up
Run 400 Meters

Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs

2 Options:

Option 1: Wear a Weight Vest

Option 2: Increase reps to: 30/40/50

Score: Part 1 Time
Score: Part 2 Time
Score: Part 3 Time

Goal:
Part 1: 2:15 - 3:30
Part 2: 2:30 - 4:00
Part 3: 2:45 - 4:30

COACHES NOTES
Three different scores today. Each time, we expect it will take a bit longer as the reps increase and fatigue sets in. Choose a variation on the push up + pull across that you can complete the 20 reps in no more than 3 sets. Make sure that the run takes no longer than 2:15ish each time so you have enough time for the other stuff. The shoulder presses are going to get a little spicy. Better to go with smaller sets of 7-12 reps at a time rather than trying to crank out all 30 reps in a single set. You'll pay for it in the push ups. When it comes to the push ups, same idea applies. We want to avoid failure or having to go down to singles and doubles. Make sure you can do at least 4 reps at a time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Didn't get enough of the push ups after last week's Diagnostic workout - here we go again! (WHY are push ups so hard?!)

Part 1:

20 Push Up + Pull Across
Run 400 Meters

Rest 2 Minutes

Part 2:

30 Barbell Shoulder Press
Run 400 Meters

Rest 2 Minutes

Part 3:

40 Push Up
Run 400 Meters

**Could also do this version with your sandbag!

Suggested Weight
Men: 40-50# DB for Pull Across / 75# for Strict Press
Women: 25-35# DB for Pull Across / 45# for Strict Press

Extra Challenge:
Men: 40-50# DB for Pull Across / 95-115# for Strict Press
Women: 25-35# DB for Pull Across / 55-65# for Strict Press

Score: Part 1 Time
Score: Part 2 Time
Score: Part 3 Time

Goal:
Part 1: 2:15 - 3:30
Part 2: 2:30 - 4:00
Part 3: 2:45 - 4:30

COACHES NOTES
Three different scores today. Each time, we expect it will take a bit longer as the reps increase and fatigue sets in. Choose a variation on the push up + pull across that you can complete the 20 reps in no more than 3 sets. Make sure that the run takes no longer than 2:15ish each time so you have enough time for the other stuff. The shoulder presses are going to get a little spicy. Better to go with smaller sets of 7-12 reps at a time rather than trying to crank out all 30 reps in a single set. You'll pay for it in the push ups. When it comes to the push ups, same idea applies. We want to avoid failure or having to go down to singles and doubles. Make sure you can do at least 4 reps at a time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Didn't get enough of the push ups after last week's Diagnostic workout - here we go again! (WHY are push ups so hard?!)

Part 1:

20 Push Up + Pull Across
30 Cal (M) / 22 Cal (W) Bike
-OR- 500 Meter Row

Rest 2 Minutes

Part 2:

30 Alternating Dumbbell Shoulder Press
30 Cal (M) / 22 Cal (W) Bike
-OR- 500 Meter Row

Rest 2 Minutes

Part 3:

40 Push Up
30 Cal (M) / 22 Cal (W) Bike
-OR- 500 Meter Row

Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs

2 Options:

Option 1: Wear a Weight Vest

Option 2: Increase reps to: 30/40/50

Score: Part 1 Time
Score: Part 2 Time
Score: Part 3 Time

Goal:
Part 1: 2:15 - 3:30
Part 2: 2:30 - 4:00
Part 3: 2:45 - 4:30

COACHES NOTES
Three different scores today. Each time, we expect it will take a bit longer as the reps increase and fatigue sets in. Choose a variation on the push up + pull across that you can complete the 20 reps in no more than 3 sets. Make sure that the row/bike takes no longer than 2:15ish each time so you have enough time for the other stuff. The shoulder presses are going to get a little spicy. Better to go with smaller sets of 7-12 reps at a time rather than trying to crank out all 30 reps in a single set. You'll pay for it in the push ups. When it comes to the push ups, same idea applies. We want to avoid failure or having to go down to singles and doubles. Make sure you can do at least 4 reps at a time.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

8 Dumbbell Atlas Lunge
24 Wall Ball
8 Dumbbell Atlas Lunge

Rest 1 Minute Between Rounds

**Goal for this is for everything to be "UNBROKEN"

Suggested Weight
Men: 40# DBs / 18-20# Ball
Women: 25# DBs / 13-15# Ball

Extra Challenge
Men: 50# DBs / Increase Wall Ball Reps to 30
Women: 35# DBs / Increase Wall Ball Reps to 30

Score: Fastest Round
Score: Slowest Round
Score: Total Rounds UNBROKEN (Out of 4)

Goal: 2:30 - 4:00

COACHES NOTES
Okay so the main thing here is to set yourself so that you can go unbroken on all movements. We don't want to make it so easy that you can just fly through this workout. It should be HARD to make it all the way unbroken by the 3rd and 4th round! The Atlas lunge is a big movement, so 8 reps may take longer than you think. You can rest with the weight on your shoulders for a breath or two between reps and then get back two it. 8 of the Atlas lunges are going to take :30-1:00. Rest as needed between movements. For the wall balls, focus on consistency with the movement and with how you hit your target. We want to the ball to return to your hands the same way, at the same speed and angle each time. If it gets off track, that's when the movement gets really tiring.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

6 Barbell Atlas Lunge
24 Wall Ball
6 Barbell Atlas Lunge

Rest 1 Minute Between Rounds

**Goal for this is for everything to be "UNBROKEN"

Suggested Weight
Men: 75-95# / 18-20# Ball
Women: 55-65# / 13-15# Ball

Extra Challenge:
Men: 115# / Increase Wall Ball Reps to 30
Women: 75# / Increase Wall Ball Reps to 30

Score: Fastest Round
Score: Slowest Round
Score: Total Rounds UNBROKEN (Out of 4)

Goal: 2:30 - 4:00

COACHES NOTES
Okay so the main thing here is to set yourself so that you can go unbroken on all movements. We don't want to make it so easy that you can just fly through this workout. It should be HARD to make it all the way unbroken by the 3rd and 4th round! The Atlas lunge is a big movement, so 8 reps may take longer than you think. You can rest with the weight on your back rack for a breath or two between reps and then get back two it. 8 of the Atlas lunges are going to take :30-1:00. Rest as needed between movements. For the wall balls, focus on consistency with the movement and with how you hit your target. We want to the ball to return to your hands the same way, at the same speed and angle each time. If it gets off track, that's when the movement gets really tiring.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

8 Sandbag Atlas Lunge
24 Wall Ball
-OR- 16 Side to Side Sandbag Thruster
8 Sandbag Atlas Lunge

Rest 1 Minute Between Rounds

**Goal for this is for everything to be "UNBROKEN"

Suggested Weight
Men: 50-70# Sandbag / 18-20# Ball
Women: 25-45# Sandbag / 13-15# Ball

Extra Challenge:
Men/Women: Increase Wall Ball Reps to 30 - or Side to Side Sandbag Thruster Reps to 20

Score: Fastest Round
Score: Slowest Round
Score: Total Rounds UNBROKEN (Out of 4)

Goal: 2:30 - 4:00

COACHES NOTES
Okay so the main thing here is to set yourself so that you can go unbroken on all movements. We don't want to make it so easy that you can just fly through this workout. It should be HARD to make it all the way unbroken by the 3rd and 4th round! The Atlas lunge is a big movement, so 8 reps may take longer than you think. You can rest with the weight on your back rack for a breath or two between reps and then get back two it. 8 of the Atlas lunges are going to take :30-1:00. Rest as needed between movements. For the wall balls, focus on consistency with the movement and with how you hit your target. We want to the ball to return to your hands the same way, at the same speed and angle each time. If it gets off track, that's when the movement gets really tiring.

If you are using a sandbag, totally fine to adjust the reps up or down based on the weight of your bag to something that you can do unbroken, but that won't be too easy!

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

MAMA MODIFICATIONS

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.

Thruster/Wallball

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

30 Double Unders/DB Hop Overs
12 Dumbbell Deadlift
16 Alternating V-Up
-OR- 10 Toes to Bar

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

Extra Challenge:
Men: 50# DBs / Increase Dubs/Hop Overs to 40
Women: 35# DBs / Increase Dubs/Hop Overs to 40

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

COACHES NOTES
We're looking for you guys to find a pace from the beginning that will keep you moving steadily for the entire 12 minutes. To hit the goal, you'll need to finish one round every 1:30-2:00. If you struggle stringing together double unders, consider reducing the reps to a number you can complete in 30 seconds of less - OR - go with the hop over option (they are NOT necessarily easier, trust us!) Choose a deadlift weight that you can do in 1-2 sets. There's no need to speed through those reps. Take your time in the set up and be mindful of your positioning as you lower the dumbbells back to the floor each rep. For the alternating v-ups or toes to bar, break early and often! You should be getting those 16/10 reps done in 45 seconds or less!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

30 Double Unders/DB Hop Overs
8 Barbell Deadlift
16 Alternating V-Up
-OR- 10 Toes to Bar

Suggested Weight
Men: 155-185#
Women: 105-135#

Extra Challenge:
Men: 205# + / Barbell Hop Overs
Women: 145# + / Barbell Hop Overs

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

COACHES NOTES
We're looking for you guys to find a pace from the beginning that will keep you moving steadily for the entire 12 minutes. To hit the goal, you'll need to finish one round every 1:30-2:00. If you struggle stringing together double unders, consider reducing the reps to a number you can complete in 30 seconds of less - OR - go with the hop over option (they are NOT necessarily easier, trust us!) Choose a deadlift weight that you can do in 1-2 sets. There's no need to speed through those reps. Take your time in the set up and be mindful of your positioning as you lower the barbell back to the floor each rep. For the alternating v-ups or toes to bar, break early and often! You should be getting those 16/10 reps done in 45 seconds or less!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

30 Double Unders/DB Hop Overs
8 Sandbag High Pull
10 Sandbag Supine Toe Touches
-OR- 10 Toes to Bar

**Could also do hop overs with your sandbag! And you can do this version with Alternating V-Ups as seen in Programs A and B!

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

COACHES NOTES
We're looking for you guys to find a pace from the beginning that will keep you moving steadily for the entire 12 minutes. To hit the goal, you'll need to finish one round every 1:30-2:00. If you struggle stringing together double unders, consider reducing the reps to a number you can complete in 30 seconds of less - OR - go with the hop over option (they are NOT necessarily easier, trust us!) Make sure during the high pulls that you are using an aggressive leg and hip drive to elevate the bag up toward your collar bones. Let your arms fully lock out with the bag at your thighs/knees before hinging at the hips to lower the bag to the floor for the next rep. For the supine toe touches or toes to bar, break early and often! You should be getting those 10 reps done in 45 seconds or less!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

2 Rounds

200 Double Unders/DB Hop Overs (Shared)

90 Dumbbell Deadlifts (Each)
-OR- 60 Barbell Deadlifts (Shared)

50 Alternating V-Ups (Each)
-OR- 35 Toes to Bar (Each)

For the Double Unders/Hop Overs and Deadlifts it is one person works at a time - break however you want.

For the V-Ups or Toes to Bar you may both work at the same time. Each person needs to do the full 50/35 reps.

Suggested Weight
Men: 40# DBs / 155-185# Bar
Women: 25# DBs / 105-135# Bar

Extra Challenge:
Men: 50# DBs / 205# + Bar
Women: 35# DBs / 145# + Bar

Score: Total Time

Goal: 16-22 Minutes

COACHES NOTES
Don't be afraid to push the pace a bit on the DUs/hop overs and deadlifts considering you'll be able to rest while your partner works. That doesn't mean you should get sloppy during the deadlifts! Take your time in the set up and be mindful of your positioning as you lower the weight to the floor. You guys should be moving on from the 200 jumps in 2-3 minutes so be sure to choose the option or customization that will allow for that. Whether you choose alternating v-ups or toes to bar, break early and often! You should both be getting those 50/35 reps done in 2-3 minutes.

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

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.

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Alt V-Up

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, just arms, or just legs. Some other options for customizing are Functional Progression 2, DB Windmills, or Banded Wood Chops. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.