No Vault workout this week! Instead - enjoy this workout from the Diagnostics Series! This is Diagnostic Test #9!

Street Parking Diagnostics is a collection of 15 Workouts. 4 Levels for each - with specific required movements, weight, and a time to beat. Test and re-test these to gauge your overall fitness!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Level 1:

3 Sets

Each Set is 5 Rounds of:

6 Barbell Power Clean & Jerk
4 Barbell Thruster

Rest 2 Minutes Between Sets

Level 1 Requirements

Dumbbell Option:
Men: 25-30# DBs
Women: 15-20# DBs

Barbell Option:
Men: 55#
Women: 35-45#

**If using an empty 35-45# barbell for this one, you don't need to touch the ground - have each rep start at mid-shin.

No Customizations Allowed for Level 1

Score: Total Time (Including Rest)
Score to Pass Level 1: Under 16 Minutes

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Level 2:

3 Sets

Each Set is 5 Rounds of:

6 Barbell Power Clean & Jerk
4 Barbell Thruster

Rest 2 Minutes Between Sets

Level 2 Requirements

Dumbbell Option:
Men: 40# DBs
Women: 25# DBs

Barbell Option:
Men: 95#
Women: 65#

No Customizations Allowed for Level 2

Score: Total Time (Including Rest)
Score to Pass Level 2: Under 16 Minutes

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Level 3 & 4:

3 Sets

Each Set is 5 Rounds of:

6 Barbell Power Clean & Jerk
4 Barbell Thruster

Rest 2 Minutes Between Sets

Level 3 Requirements

Dumbbell Option:
Men: 40# DBs
Women: 25# DBs

Barbell Option:
Men: 95#
Women: 65#

No Customizations Allowed for Level 3

Score: Total Time (Including Rest)
Score to Pass Level 3: Under 14 Minutes

Level 4 Requirements

Dumbbell Option:
Men: 50# DBs
Women: 35# DBs

Barbell Option:
Men: 115#
Women: 75#

Level 4 Customizations Allowed

No customizations needed for this workout!

Score: Total Time (Including Rest)
Score to Pass Level 4: Under 13 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.

Jerk

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 Strict Press, Seated Strict Press, or even Front Raises.. 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.

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

Run 200 Meters
12 Toes to Bar
-OR-
16 Weighted Sit Ups
Run 200 Meters
16 Alternating Dumbbell Shoulder Rack Lunges

Rest 1 Minute Between Rounds

You could also do this version with sandbag front rack lunges!

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

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to go extra challenge if you finish first 4 rounds (including rest) under 17 minutes (not including the FOURTH 1 minute rest)

Score: Total Time (Including Rest)
Goal: 18-22 Minutes

To hit the goal, you'll need to maintain a pace of 3:45-4:45 per round. The runs should each take about a minute. Adjust distance before the workout if you think you'll be way over that. Break up the toes to bar into smaller, more manageable sets to avoid going to failure. We want to be able to do sets of 4-7 reps at a time the whole way through. All 12 reps should take under a minute each time.

Choose a weight on the lunges that you can do in 1-2 sets the whole way. Remember to keep your chest up and belly tight on the way down and back up!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Toes to Bar
-OR-
16 Weighted Sit Ups
Run 200 Meters
16 Alternating Barbell Front Rack Lunges

Rest 1 Minute Between Rounds

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to go extra challenge if you finish first 4 rounds (including rest) under 17 minutes (not including the FOURTH 1 minute rest)

Score: Total Time (Including Rest)
Goal: 18-22 Minutes

To hit the goal, you'll need to maintain a pace of 3:45-4:45 per round. The runs should each take about a minute. Adjust distance before the workout if you think you'll be way over that. Break up the toes to bar into smaller, more manageable sets to avoid going to failure. We want to be able to do sets of 4-7 reps at a time the whole way through. All 12 reps should take under a minute each time.

Choose a weight on the lunges that you can do in 1-2 sets the whole way. Remember to keep your chest up and belly tight on the way down and back up!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

15 Cal (M) / 11 Cal (W) Assault Bike
-OR-
250 Meter Row

12 Toes to Bar
-OR-
16 Weighted Sit Ups

15 Cal (M) / 11 Cal (W) Assault Bike
-OR-
250 Meter Row

16 Alternating Barbell Front Rack Lunges

Rest 1 Minute Between Rounds

*Could also do this version with sandbag or dumbbells as seen in Program A.

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to go extra challenge if you finish first 4 rounds (including rest) under 17 minutes (not including the FOURTH 1 minute rest)

Score: Total Time (Including Rest)
Goal: 18-22 Minutes

To hit the goal, you'll need to maintain a pace of 3:45-4:45 per round. The row/bike intervals should each take about a minute. Adjust distance/calories before the workout if you think you'll be way over that.

Break up the toes to bar into smaller, more manageable sets to avoid going to failure. We want to be able to do sets of 4-7 reps at a time the whole way through. All 12 reps should take under a minute each time.

Choose a weight on the lunges that you can do in 1-2 sets the whole way. Remember to keep your chest up and belly tight on the way down and back up!

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.

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.

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.

Sit 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, banded or foot assisted. 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.

Program A and SHIFT only today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

25 Kettlebell Overhead Swings
15 Box Jump Overs

Suggested Weight
Men: 40-55# KB/DB / 22-24" Box
Women: 25-35# KB/DB / 18-20" Box

Extra Challenge
2 Options:
Men/Women: Increase Reps to 30/20
OR
Men/Women: Use a heavier KB/DB and higher box keeping the reps at 25/15

Score: Total Time
Goal: 12-18 Minutes

Simple and effective couplet today. This is a great combination of movements that both require an explosive hip action. We are shooting for 2:30-3:30 per round. So, choose a weight and variation on the swing that you can complete 25 reps in 1-3 sets the whole way. They should take less than 1:30. For the box jump overs, try to step down off the box so that your feet are set up to go right into the next rep. These should take about a minute to complete. Remember that because the swings are going to wear on your hip extension, you may need to be a bit more aggressive on the jumps. If you think you'll just crush the goal time for this one, consider going with one of the extra challenge options today.

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

MAMA MODIFICATIONS

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.

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

3 Rounds

Run 400 Meters
12 Pull Up
24 Push Up
36 Wall Balls
Run 400 Meters

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups per Round

Suggested Weight:
Men: 18-20# Ball
Women: 13-15# Ball

Extra Challenge:
Men/Women: Increase Reps to:

20 Kipping Pull Ups
34 Push Ups
48 Wall Balls

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 7-10 Minutes

A good amount of running today. Make sure you warm up thoroughly. Each round should take 7:00-10:00 but expect that round 1 is going to be a bit faster than round 3. Chances are, you will have to break up one or more movements as the workout progresses. The runs should take 2:00-2:30 each time. Choose a variation on the pull ups that you can complete them in 1-3 sets the whole way. If you are breaking into multiple sets, keep the breaks short - they should take a minute or less each time.

Break up the push ups early. We don't want them to completely fall apart at the end. Make sure you can do at least 6 reps at a time the whole way. For the wall balls, your arms are going to be fatigued from the preceding upper body movements so put a little more explosiveness in the hips coming up out of the squat. Then, use the first 20-30 seconds of the last run to shake out the legs before you pick up the pace and get a little (or a lot) uncomfortable. Go with a weight or target height that allows you to complete the wall balls in under 2 minutes - think 1-3 sets.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

30 Cal (M) / 22 Cal (W) Assault Bike
-OR-
500 Meter Row

12 Pull Up
24 Push Up
36 Wall Balls

30 Cal (M) / 22 Cal (W) Assault Bike
-OR-
500 Meter Row

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups per Round

Suggested Weight
Men: 18-20# Ball
Women: 13-15# Ball

Extra Challenge:
Men/Women: Increase Reps to:

20 Kipping Pull Ups
34 Push Ups
48 Wall Balls

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 7-10 Minutes

A good amount of rowing or biking today. Make sure you warm up thoroughly. Each round should take 7:00-10:00 but expect that round 1 is going to be a bit faster than round 3. Chances are, you will have to break up one or more movements as the workout progresses. The row/bike should take 2:00-2:30 each time. Choose a variation on the pull ups that you can complete them in 1-3 sets the whole way. If you are breaking into multiple sets, keep the breaks short - they should take a minute or less each time.

Break up the push ups early. We don't want them to completely fall apart at the end. Make sure you can do at least 6 reps at a time the whole way. For the wall balls, your arms are going to be fatigued from the preceding upper body movements so put a little more explosiveness in the hips coming up out of the squat. Then, use the first 20-30 seconds of the last row/bike to shake out the legs before you pick up the pace and get a little (or a lot) uncomfortable. Go with a weight or target height that allows you to complete the wall balls in under 2 minutes - think 1-3 sets.

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.

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.

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.

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.

This is a VERSION of a workout we have done on the last day of the year for the past few years. The original version is BRUTAL - and this one is a little more realistic. But, will put the original version in Coaches Notes if you REALLY want to give it a go (or a re-test).

Keeping with the theme of 12 for this though - to represent the last 12 months! Happy final day of 2021!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Rounds

12 Alternating Dumbbell Power Snatch
12 Alternating Farmer Step Ups

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 Time
Goal: 14-18 Minutes

Final workout of the year y'all! Let's put a bow on 2021 with this one. You will definitely have to keep moving to stay within the goal range today. Set yourself up with weight and movement customizations that you won't have to be breaking up a lot. We are shooting for roughly a round a minute.

For the snatches, go with a weight that you can go unbroken for at least the first 8 rounds, if not the whole way. These should take around 30 seconds. Ideally the farmer steps are also unbroken. Consider also, breaking them into 2 quick sets from the beginning to avoid lighting that fire in your legs until later on in the workout. Make sure you check out the customizations if you are unable to perform step ups today.

Original Workout:

24 Minute AMRAP
20 Alternating DB Snatch
21 Alternating DB Step Up

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Rounds

8 Barbell Power Snatch
12 Alternating Farmer Step Up

**No dumbbells or KBs to step up with? You may choose to do plate hug step ups or back rack step ups

Suggested Weight
Men: 75# Barbell / 40# DBs / 20-24" Box
Women: 55# Barbell / 25# DBs / 16-20" Box

Extra Challenge:
Men: 95-115# Barbell / 40-50# DBs / 22-24" Box
Women: 65-75# Barbell / 25-35# DBs / 18-20" Box

Score: Total Time
Goal: 14-18 Minutes

Final workout of the year y'all! Let's put a bow on 2021 with this one. You will definitely have to keep moving to stay within the goal range today. Set yourself up with weight and movement customizations that you won't have to be breaking up a lot. We are shooting for roughly a round a minute.

For the snatches, go with a weight that you can go unbroken for at least the first 8 rounds, if not the whole way. These should take around 30 seconds. Ideally the farmer steps are also unbroken. Consider also, breaking them into 2 quick sets from the beginning to avoid lighting that fire in your legs until later on in the workout. Make sure you check out the customizations if you are unable to perform step ups today.

Original Workout:

24 Minute AMRAP
10 Power Snatch
21 Alternating DB Step Up

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Rounds

12 Sandbag Ground to Overhead
12 Alternating Sandbag Shoulder Step Ups

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

Score: Total Time
Goal: 14-18 Minutes

Final workout of the year y'all! Let's put a bow on 2021 with this one. You will definitely have to keep moving to stay within the goal range today. Set yourself up with weight and movement customizations that you won't have to be breaking up a lot. We are shooting for roughly a round a minute.

For the ground to overhead, go with a weight that you can go unbroken for at least the first 8 rounds, if not the whole way. These should take around 30 seconds. Ideally the steps are also unbroken. Consider also, breaking them into 2 quick sets from the beginning to avoid lighting that fire in your legs until later on in the workout. Make sure you check out the customizations if you are unable to perform step ups today.

Original Workout:

24 Minute AMRAP
10 Sandbag Ground to Overhead
21 Alternating Sandbag Step Up

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

MAMA MODIFICATIONS

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.

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.

And THIS one is to represent the 12 months of this BRAND NEW YEAR!!!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Rounds

12 Plank Pull Across
12 Dumbbell Hang Power Clean
24 Air Squat

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

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

Score: Total Time
Goal: 18-24 Minutes

Coaches Notes
Wow! What a way to kick off 2022. You're looking to finish each round in1:30-2:00. It's likely that your first few rounds will be quicker than that but over 12 rounds, your pace is bound to slow down a bit. For the plank pull across, really focus on keeping your hips down as you reach across your chest. It helps if you squeeze your butt and quads. Each rep counts toward the 12 so you're doing 6 on both sides. Choose a weight for the hang power cleans that you can do unbroken for at least the first half of the workout and then at most, break once. Find a steady pace on the squats so that you aren't starting/stopping a ton. You should be getting those done in around a minute or less - definitely no longer than 1:15.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Rounds

12 Plank Pull Across
12 Barbell Hang Power Clean
24 Air Squat

**No dumbbell to pull across? Do plate up and over.

Suggested Weight
Men: 40# DB (pull across) / 95# Barbell
Women: 25# DB (pull across / 65# Barbell

Extra Challenge:
Men: 50# DB (pull across) / 115#
Women: 35# DB (pull across) / 75#

Score: Total Time
Goal: 18-24 Minutes

Coaches Notes
Wow! What a way to kick off 2022. You're looking to finish each round in1:30-2:00. It's likely that your first few rounds will be quicker than that but over 12 rounds, your pace is bound to slow down a bit. For the plank pull across, really focus on keeping your hips down as you reach across your chest. It helps if you squeeze your butt and quads. Each rep counts toward the 12 so you're doing 6 on both sides. Choose a weight for the hang power cleans that you can do unbroken for at least the first half of the workout and then at most, break once. Find a steady pace on the squats so that you aren't starting/stopping a ton. You should be getting those done in around a minute or less - definitely no longer than 1:15.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Rounds

12 Sandbag Plank Lateral Drag
12 Sandbag Hang Power Clean
24 Air Squat

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

Score: Total Time
Goal: 18-24 Minutes

Coaches Notes
Wow! What a way to kick off 2022. You're looking to finish each round in1:30-2:00. It's likely that your first few rounds will be quicker than that but over 12 rounds, your pace is bound to slow down a bit. For the plank lateral drags, it helps if you lift up on the side of the bag that you grab so that there's less friction holding the bag "back." Each rep counts toward the 12 so you're doing 6 on both sides. The hang power cleans should take 25-40 seconds. If the 12 reps are taking you much longer than that, consider reducing the reps. Find a steady pace on the squats so that you aren't starting/stopping a ton. You should be getting those done in around a minute or less - definitely no longer than 1:15.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds

100 Plank Pull Across (Combined)
100 Dumbbell Hang Power Clean (Combined)
200 Air Squat (Combined)

**One person works at a time throughout.

**This version can also be done with sandbag or barbell as seen in Programs B/C.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time
Goal: 25-30 Minutes

Coaches Notes
Wow! What a way to kick off 2022. So while one person works, the other person rests. Make sure that each time it's your turn to work, you are pushing the pace since you get rest throughout the workout while your partner works. For both the plank pull across and the hang cleans, you and your partner should be working to get each of those 100 reps done in 2:30-3:00. Be sure to choose weight(s) and/or customizations that allows for that pace. Each plank pull across rep counts toward the total. So right arm = 1, left arm = 2, right arm = 3, so on and so on. On the air squats, you're shooting to finish the 200 reps in 4:30-6:00. That means knocking out 35-45 squats per minute.

MAMA MODIFICATIONS

Plank Hold

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 an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. 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 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.

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.