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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: YMIR

6 Minute AMRAP
20 Burpees
60 Air Squats
Max Reps Alternating Dumbbell Power Snatch

Rest 4 Minutes

6 Minute AMRAP
20 Burpees
60 Air Squats
Max Dumbbell Cluster -OR- Squat Clean + Jerk

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge:
Men & Women: 30 Burpees / 90 Air Squats

Score 1: Power Snatch Reps
Score 2: Squat Clean to Overhead Reps

Goal 1: 30-40 Reps Snatch
Goal 2: 20-27 Reps Clean to Overhead

Coaches Notes
Vault 2022, here we go baby!! Set yourself up so that you get 2-3 minutes in each of the AMRAPs for the max reps movements. You don't want to go crazy on the burpees and air squats. You'll want some juice for the snatches and clean to overheads. So, choose a variation on the burpees you can complete 20 reps at a smooth pace in 1:00-1:30. For the air squats, especially in the second AMRAP, consider breaking them up a bit more than you are used to. 60 reps should take around 2 minutes which is doable even with a couple short shakeout breaks.

It is pretty unlikely that you will be able to do 2-3 minutes straight of power snatches and certainly not clusters. So pick a small number of reps to do at a time. For the snatches, maybe it is 10 reps, a short break, then get right back to it. For the clusters/squat clean & jerks, think sets of 3-7 reps at a time the whole way. Remember to focus on quality movement. You will be fatigued by the time you get to the max reps movements, so take an extra beat to set up properly for every rep.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: YMIR

6 Minute AMRAP
20 Burpees
60 Air Squats
Max Reps Power Snatch

Rest 4 Minutes

6 Minute AMRAP
20 Burpees
60 Air Squats
Max Barbell Cluster -OR- Squat Clean + Jerk

Suggestions
Men: 75-95# Snatches / 95-115# Clusters
Women: 55-65# Snatches / 65-75# Clusters

Extra Challenge:
Men & Women: 30 Burpees / 90 Air Squats
Men: 95# Snatches / 135# Clusters
Women: 65# Snatches / 85# Clusters

Score 1: Power Snatch Reps
Score 2: Squat Clean to Overhead Reps

Goal 1: 25-35 Reps Snatch
Goal 2: 15-22 Reps Clean to Overhead

Coaches Notes
Vault 2022, here we go baby!! Set yourself up so that you get 2-3 minutes in each of the AMRAPs for the max reps movements. You don't want to go crazy on the burpees and air squats. You'll want some juice for the snatches and clean to overheads. So, choose a variation on the burpees you can complete 20 reps at a smooth pace in 1:00-1:30. For the air squats, especially in the second AMRAP, consider breaking them up a bit more than you are used to. 60 reps should take around 2 minutes which is doable even with a couple short shakeout breaks.

It is highly unlikely that you will be able to do 2-3 minutes straight of power snatches or clusters. So pick a small number of reps to do at a time or you may even just do quick singles. Try going a little heavier on the squat clean to overhead movement than on the power snatches. Of course, you can keep the load the same if you need to. You have the option to do a cluster, going right into the press overhead as you come out of the squat. Or you can take a moment to reset with the bar on your shoulders, then perform a jerk. Remember to focus on quality movement. You will be fatigued by the time you get to the max reps movements, so take an extra beat to set up properly for every rep.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: YMIR

6 Minute AMRAP
20 Burpees
60 Air Squats
Max Reps Sandbag Ground to Overhead

Rest 4 Minutes

6 Minute AMRAP
20 Burpees
60 Air Squats
Max Sandbag Cluster -OR- Squat Clean + Jerk

Suggestions
Men: 50-70# Bag
Women: 25-45# Bag

Extra Challenge:
Men & Women: 30 Burpees / 90 Air Squats

Score 1: Power Snatch Reps
Score 2: Squat Clean to Overhead Reps

Goal 1: 35-45 Reps Ground to Overhead
Goal 2: 22-30 Reps Clean to Overhead

Coaches Notes
Vault 2022, here we go baby!! Set yourself up so that you get 2-3 minutes in each of the AMRAPs for the max reps movements. You don't want to go crazy on the burpees and air squats. You'll want some juice for the snatches and clean to overheads. So, choose a variation on the burpees you can complete 20 reps at a smooth pace in 1:00-1:30. For the air squats, especially in the second AMRAP, consider breaking them up a bit more than you are used to. 60 reps should take around 2 minutes which is doable even with a couple short shakeout breaks.

It is pretty unlikely that you will be able to do 2-3 minutes straight of ground to overheads and certainly not clusters. So pick a small number of reps to do at a time. For the ground to overhead, maybe it is 6-8 reps, a short break, then get right back to it. For the clusters/squat clean & jerks, think sets of 3-7 reps at a time the whole way. Remember to focus on quality movement. You will be fatigued by the time you get to the max reps movements, so take an extra beat to set up properly for every rep.

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.

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.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)

3 Devil Press
6 Toes to Bar
9 Push Up
12 Box Jumps

** If doing v-up/alternating v-up in place of toes to bar do 10 reps.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: Increase Reps to 4-8-10-12
Women: Increase Reps to 4-8-10-12

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds

Coaches Notes
To hit the goal today, you'll need to complete a round every 1:40-2:30. With 4 movements and all the getting down on the ground or up on the bar, the transitions will eat up a lot of time too. So, keep that in mind and try to set yourself up so that you can smoothly go from one movement into the next.

Choose a variation on each of these movements that you think you can go unbroken the whole way. Maybe in the back half of the workout you take a quick break on the toes to bar and/or push ups but it should be just long enough to shake out the arms or reset the grip.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)

3 Sandbag Burpee
6 Toes to Bar
9 Push Up
12 Box Jumps

** If doing v-up/alternating v-up in place of toes to bar do 10 reps.

Suggestions
Men: 50-70# Sandbag
Women: 25-45# Sandbag

Extra Challenge:
Men: Increase Reps to 4-8-10-12
Women: Increase Reps to 4-8-10-12

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-12 Rounds

Coaches Notes
To hit the goal today, you'll need to complete a round every 1:40-2:30. With 4 movements and all the getting down on the ground or up on the bar, the transitions will eat up a lot of time too. So, keep that in mind and try to set yourself up so that you can smoothly go from one movement into the next.

Choose a variation on each of these movements that you think you can go unbroken the whole way. Maybe in the back half of the workout you take a quick break on the toes to bar and/or push ups but it should be just long enough to shake out the arms or reset the grip.

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

MAMA MODIFICATIONS

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!

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.

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.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Dumbbell Push Press
18 Alternating Farmer Lunges
Run 200 Meters

Rest 1 Minute Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 3:00-4:00

Coaches Notes
We've got little push press and farmer lunge sandwich today on a couple of thin slices of running. You should be pushing the pace in every round and expect that the times will fall off as the workout progresses.

Each run should take a minute or less. Dig in and get uncomfortable, especially on the second run each round. Choose a weight on the push presses and lunges that you can complete the reps in 1-2 sets each time. Remember that each lunge counts as one rep, so 18 reps is 9 per side.

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 Barbell Push Press
18 Alternating Back Rack Lunges
Run 200 Meters

Rest 1 Minute Between Rounds

**Could also do this version with your sandbag:
Sandbag Push Press
Sandbag Back Rack Lunge

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95-115#
Women: 65-75#

Score:
Fastest Round
Slowest Round

Goal: 3:00-4:00

Coaches Notes
We've got little push press and barbell lunge sandwich today on a couple of thin slices of running. You should be pushing the pace in every round and expect that the times will fall off as the workout progresses.

Each run should take a minute or less. Dig in and get uncomfortable, especially on the second run each round. Choose a weight on the push presses and lunges that you can complete the reps in 1-2 sets each time. Remember that each lunge counts as one rep, so 18 reps is 9 per side.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

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

12 Barbell Push Press
18 Alternating Back Rack Lunges

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

Rest 1 Minute Between Rounds

**Could also do this version with your sandbag:
Sandbag Push Press
Sandbag Back Rack Lunge

Or dumbbells as seen in Program A

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95-115#
Women: 65-75#

Score:
Fastest Round
Slowest Round

Goal: 3:00-4:00

Coaches Notes
We've got little push press and farmer lunge sandwich today on a couple of thin slices of bike or row. You should be pushing the pace in every round and expect that the times will fall off as the workout progresses.

Each bike/row should take a minute or less. Dig in and get uncomfortable, especially on the second bike/row each round. Choose a weight on the push presses and lunges that you can complete the reps in 1-2 sets each time. Remember that each lunge counts as one rep, so 18 reps is 9 per side.

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.

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.

Reps and goal scores vary for the different versions today

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

As Far as Possible in 12 Minutes

30 Double Unders/Hop Overs
2 Dumbbell Power Clean
30 Double Unders/Hop Overs
4 Dumbbell Power Clean
30 Double Unders/Hop Overs
6 Dumbbell Power Clean
...

Keep adding 2 Power Clean each time and get as far as possible in 12 minutes.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: POWER CLEAN reps of last completed round + any Additional Reps (including double unders) in the next round.

Goal: Finish the round of 16-20 Power Cleans

Coaches Notes
In terms of scoring - if you complete the round of 30 double unders and 16 power cleans and get 9 cleans into the next round, your score would be 16 + 39 (30 double unders + 9 cleans).

If you get into the goal range, that is 72-110 total power cleans. Choose a weight that you can handle that kind of volume in 12 minutes. You should be able to go unbroken through the round of 6 or 8 at least. After that, a short break might be a good idea. If the first three rounds take longer than 3:00, definitely customize something so you can move a bit faster.

For the double unders, 30 reps should take less than 30 seconds. If they are going to be really broken up, go with hop overs. You should be able to do at least 10 unbroken double unders consistently to go with that option on this workout. Otherwise, hop overs are the way to go.. and they will pack quite a punch!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

As Far as Possible in 12 Minutes

30 Double Unders/Hop Overs
1 Barbell Power Clean
30 Double Unders/Hop Overs
2 Barbell Power Clean
30 Double Unders/Hop Overs
3 Barbell Power Clean
...

Keep adding 2 Power Clean each time and get as far as possible in 12 minutes.

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men: 135-175#
Women: 85-115#

Score: POWER CLEAN reps of last completed round + any Additional Reps (including double unders) in the next round.

Goal: Finish the round of 12-14 Power Cleans

Coaches Notes
In terms of scoring - if you complete the round of 30 double unders and 12 power cleans and get 9 cleans into the next round, your score would be 12 + 39 (30 double unders + 9 cleans).

If you get into the goal range, that is 78-105 total power cleans. Choose a weight that you can handle that kind of volume in 12 minutes. You should be able to go unbroken through the round of 7 or 8 at least. After that, a short break might be a good idea. If the first three rounds take longer than 2:30, definitely customize something so you can move a bit faster.

For the double unders, 30 reps should take less than 30 seconds. If they are going to be really broken up, go with hop overs. You should be able to do at least 10 unbroken double unders consistently to go with that option on this workout. Otherwise, hop overs are the way to go.. and they will pack quite a punch!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

As Far as Possible in 12 Minutes

30 Double Unders/Hop Overs
2 Sandbag Over Shoulder
30 Double Unders/Hop Overs
4 Sandbag Over Shoulder
30 Double Unders/Hop Overs
6 Sanddbag Over Shoulder
...

Keep adding 2 Sandbag Over Shoulder each time and get as far as possible in 12 minutes.

Suggestions
Men: 50-70#
Women: 25-45#

**Hop overs can be dumbbell or sandbag

Extra Challenge:
Men/Women: **If you have a heavy sandbag or d-ball you would like to do this one with - lower the reps to 1-2-3-4 adding one rep each time.

Score: SANDBAG OVER SHOULDER reps of last completed round + any Additional Reps (including double unders) in the next round.

Goal: Finish the round of 14-18 Sandbag Over Shoulder

Coaches Notes
In terms of scoring - if you complete the round of 30 double unders and 16 ground to overhead and get 9 ground to overheads into the next round, your score would be 16 + 39 (30 double unders + 9 ground to overhead).

If you get into the goal range, that is 56-90 total ground to overhead reps. You should be able to go unbroken through the round of 6 or 8 at least. After that, a short break might be a good idea. If the first three rounds take longer than 3:00, definitely customize something so you can move a bit faster.

For the double unders, 30 reps should take less than 30 seconds. If they are going to be really broken up, go with hop overs. You should be able to do at least 10 unbroken double unders consistently to go with that option on this workout. Otherwise, hop overs are the way to go.. and they will pack quite a punch!

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.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

8 Burpee Pull Up
20 Wall Ball

**Make sure to check Customizations Button for Burpee Pull Up Options

Suggestions
Men: 18-20# Ball
Women: 13-15# Ball

Extra Challenge:
Men/Women: Increase reps to 10/30

Score: Total Time
Goal: 12-17 Minutes

Coaches Notes
We are shooting for about 2:30-3:30 per round today. Both of these movements are hard to do "fast". It comes down to how you break them up and how smoothly you transition from one movement to the next. 8 burpee pull ups should take about a minute. Go with a variation that you can maintain a smooth pace with these and get through all 8 reps without much stop and start.

For the wall balls, choose a weight (if possible) and a target height that you can complete 20 reps in 1-2 sets each time. If you think you can go unbroken with minimal rest between movements, consider going with the extra challenge today.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

This option is for those without a med-ball or high ceilings today!

5 Rounds

8 Burpee Pull Up
20 Empty Barbell Thruster

**This version could also be done with a single dumbbell, or shoulder to shoulder sandbag thrusters. If doing sandbag lower reps to 16.

**Make sure to check Customizations Button for Burpee Pull Up Options

Suggestions
Men: 45# Bar / 40-50# Dumbbell / 50-70# Sandbag
Women: 35-45# Bar / 25-35# Dumbbell / 25-45# Sandbag

Extra Challenge:
Men/Women: Increase reps to 10/30

Score: Total Time
Goal: 12-17 Minutes

Coaches Notes
We are shooting for about 2:30-3:30 per round today.

8 burpee pull ups should take about a minute. Go with a variation that you can maintain a smooth pace with these and get through all 8 reps without much stop and start.

This version has empty barbell thrusters which can be performed faster than wall balls but you are holding on to that bar the entire time so they can be more taxing. Even if you can go unbroken in the first round, consider breaking them into 2 sets so you can sustain for the whole workout. If you think you can go unbroken for all 5 rounds, consider going with the extra challenge.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Glory Days Option!

5 Rounds

4 Burpee Muscle Up
20 Wall Ball

Suggestions
Men: 18-20# Ball
Women: 13-15# Ball

Extra Challenge:
Men/Women: Increase reps to 6/30

Score: Total Time
Goal: 12-17 Minutes

Coaches Notes
We are shooting for about 2:30-3:30 per round today. Both of these movements are hard to do "fast". It comes down to how you break them up and how smoothly you transition from one movement to the next.

4 burpee muscle ups should take a minute or less. You may need to take a few seconds between reps to regroup. Better to go with that slower pace and successfully complete each rep than to not rest enough and start failing reps. So, be patient!

For the wall balls, choose a weight (if possible) and a target height that you can complete 20 reps in 1-2 sets each time. If you think you can go unbroken with minimal rest between movements, consider going with the extra challenge today.

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.

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

3 Rounds

40 Alternating Plank Row
Run 400 Meters
40 Alternating Dumbbell Farmer Step Up

Rest 2 Minutes Between Rounds

**May also do this version with your sandbag using:
Sandbag Plank Lateral Drag
Sandbag Back Rack Step Up

Suggestions
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:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 5-7 Minutes (Time does NOT include rest)

Coaches Notes
Today's workout isn't quite a full send effort, but with 2 minutes of rest between rounds, you should be pushing the pace from the start. Choose a weight on the rows that will allow you to get those done in 1:00-1:30. It may be smart to take 2-3 short breaks so that your legs are ready to push on the run and your grip isn't too shot for the step ups. Each row is 1 rep - so right is 1, left is 2, right is 3, etc. Do your best to relax your shoulders during the run. You should be finishing 400 meters in 1:45-2:15. If it's taking much longer than that, reduce the distance. Grab the dumbbells and get right to work on the step ups when you come in. Choose a weight and height for those step ups that allows you to get those reps done in 2:15-3:00. That means getting 12-18 reps done in a minute.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds

40 Barbell Bent Over Row
Run 400 Meters
40 Alternating Dumbbell Farmer Step Up

Rest 2 Minutes Between Rounds

**If you don't have dumbbells to do the step ups - you may do back rack step ups or lunges.

Suggestions
Men: 95# / 20-24" Box
Women: 65# / 16-20" Box

Extra Challenge:
Men: 115-135# / 22-24" Box
Women: 75-85# DBs / 18-20" Box

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 5-7 Minutes (Time does NOT include rest)

Coaches Notes
Today's workout isn't quite a full send effort, but with 2 minutes of rest between rounds, you should be pushing the pace from the start. Choose a weight on the rows that will allow you to get those done in 1:00-1:30. It may be smart to take 2-3 short breaks so that your low back and grip stays ready for the run and step ups. Do your best to relax your shoulders during the run. You should be finishing 400 meters in 1:45-2:15. If it's taking much longer than that, reduce the distance. Grab the dumbbells and get right to work on the step ups when you come in. Choose a weight and height for those step ups that allows you to get those reps done in 2:15-3:00. That means getting 12-18 reps done in a minute.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

40 Alternating Plank Row

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

40 Alternating Dumbbell Farmer Step Up

Rest 2 Minutes Between Rounds

**May also do this version with your sandbag using:
Plank Pull Across
Sandbag Back Rack Step Up

Or the barbell options as seen in Program B.

Suggestions
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:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 5-7 Minutes (Time does NOT include rest)

Coaches Notes
Today's workout isn't quite a full send effort, but with 2 minutes of rest between rounds, you should be pushing the pace from the start. Choose a weight on the rows that will allow you to get those done in 1:00-1:30. It may be smart to take 2-3 short breaks so that your legs are ready to push on the run and your grip isn't too shot for the step ups. Each row is 1 rep - so right is 1, left is 2, right is 3, etc. You should be finishing bike/row in 1:45-2:15. If it's taking much longer than that, reduce the calories/distance. Grab the dumbbells and get right to work on the step ups when you come in. Choose a weight and height for those step ups that allows you to get those reps done in 2:15-3:00. That means getting 12-18 reps done in a minute.

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

80 Alternating Plank Row (Combined)
Run 400 Meters (Together)
80 Alternating Dumbbell Farmer Step Up (Combined)

Rest 1 Minute Between Rounds

On the (Combined) sections - only one person may work at a time. Stay together on the run.

May choose any of the movement options from Programs A, B, or C for this!

Suggestions
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:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 9-12 Minutes per Round (Time does NOT include rest)

Coaches Notes
So you and your partner are responsible for 80 plank rows TOTAL - not 160. Same goes for the step ups. Considering you get to rest while your partner rests, be sure to push yourself when it's your turn. See if you can work past the point you would if you were going solo - but ONLY is you can do that safely! Or, you and your partner may find it better to switch off more frequently and take shorter breaks - whatever makes sense to you guys. You should be getting 35-50 rows within a minute, and 16-20 step ups. The run should take no longer than 2:15. Reduce the distance if it's taking longer than that! If the other partner still wants to run the full distance, just be sure both are back before starting on the step ups.

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.

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.

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.