Each program version has a different rep scheme today so read carefully!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: ASGARD

12 Rounds

6 Kipping Pull Up
12 Dumbbell Deadlift
9 Dumbbell Squat

Strict Pull Up Option: 3-4 Strict Pull Ups Each Round

Suggestions
Men: 40# DB
Women: 25# DB

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

Score: Total Time
Goal: 12 - 18 Minutes

Coaches Notes
Be careful not to come out too hot on this one, guys! It'll be tempting to because the reps are low but twelve rounds is A LOT. Pace yourself to finish a round every 1:00-1:30. That means choosing a pull up variation that you can do unbroken for at least the first half of the workout. Beyond that, you should only need to break once, MAYBE twice to get 6 reps done. Choose a weight for the deadlift that allows you to get those reps done in 30-45 seconds. If you need to break on those, do it after the eleventh rep then use the twelfth deadlift to get the dumbbells up to your shoulders for squats. Keep your belly tight during the squats and squeeze your butt fully at the top of each rep!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: ASGARD

12 Rounds

6 Kipping Pull Up
9 Barbell Deadlift
6 Barbell Front Squat

Strict Pull Up Option: 3-4 Strict Pull Ups Each Round

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

Extra Challenge:
Men: 135#+
Women: 85#+

Score: Total Time
Goal: 12 - 18 Minutes

Coaches Notes
Be careful not to come out too hot on this one, guys! It'll be tempting to because the reps are low but twelve rounds is A LOT. Pace yourself to finish a round every 1:00-1:30. That means choosing a pull up variation that you can do unbroken for at least the first half of the workout. Beyond that, you should only need to break once, MAYBE twice to get 6 reps done. Choose a weight for the deadlift that allows you to get those reps done in 30-45 seconds and that you know you can front squat for 6 unbroken reps. If you need to break on the deadlifts, do it after the eighth rep then use the ninth deadlift to get the bar up to your shoulders for squats. Keep your belly tight during the squats and squeeze your butt fully at the top of each rep!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Rounds

6 Kipping Pull Up
9 Sandbag Over Shoulder
9 Sandbag Front Squat

Strict Pull Up Option: 3-4 Strict Pull Ups Each Round

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

Score: Total Time
Goal: 12 - 18 Minutes

Coaches Notes
Be careful not to come out too hot on this one, guys! It'll be tempting to because the reps are low but twelve rounds is A LOT. Pace yourself to finish a round every 1:00-1:30. That means choosing a pull up variation that you can do unbroken for at least the first half of the workout. Beyond that, you should only need to break once, MAYBE twice to get 6 reps done. You're aiming to get those sandbag over shoulder reps done in 30-45 seconds. If they're taking you much longer than that, consider reducing the reps to a number you can complete within that timeframe each round. Keep your elbows high during the squats and squeeze your butt fully at the top of each rep!

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

MAMA MODIFICATIONS

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.

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.

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

30 Dumbbell Hang Power Clean
30 Dumbbell Facing Burpee
30 Dumbbell Push Press
20 Dumbbell Hang Power Clean
20 Dumbbell Facing Burpee
20 Dumbbell Push Press
10 Dumbbell Hang Power Clean
10 Dumbbell Facing Burpee
10 Dumbbell Push Press

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
You've got 60 reps of each movement all day. So, once you complete the round of 30 for each movement, you are halfway through. If that first round takes longer than 8 minutes, lower the weight or customize another way. Choose a weight that you can complete at least 8 reps at a time for both the power cleans and the push presses.

Don't get too crazy on the burpees right off the bat. Try to find a smooth pace that you can just keep going rather than a lot of stop and start. Remember to breathe throughout the movement. Choose a variation that you can move at a speed of about 10+ burpees a minute.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

30 Barbell Hang Power Clean
30 Bar Facing Burpee
30 Barbell Push Press
20 Barbell Hang Power Clean
20 Bar Facing Burpee
20 Barbell Push Press
10 Barbell Hang Power Clean
10 Bar Facing Burpee
10 Barbell Push Press

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men: 115#
Women: 75#

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
You've got 60 reps of each movement all day. So, once you complete the round of 30 for each movement, you are halfway through. If that first round takes longer than 8 minutes, lower the weight or customize another way. Choose a weight that you can complete at least 8 reps at a time for both the power cleans and the push presses.

Don't get too crazy on the burpees right off the bat. Try to find a smooth pace that you can just keep going rather than a lot of stop and start. Remember to breathe throughout the movement. Choose a variation that you can move at a speed of about 10+ burpees a minute.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

30 Sandbag Hang Power Clean
30 Sandbag Facing Burpee
30 Sandbag Push Press
20 Sandbag Hang Power Clean
20 Sandbag Facing Burpee
20 Sandbag Push Press
10 Sandbag Hang Power Clean
10 Sandbag Facing Burpee
10 Sandbag Push Press

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

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
You've got 60 reps of each movement all day. So, once you complete the round of 30 for each movement, you are halfway through. If that first round takes longer than 8 minutes, customize the burpees or, if you are working with a heavier bag, consider adjust the reps to 25-15-5 for the sandbag movements.

Don't get too crazy on the burpees right off the bat. Try to find a smooth pace that you can just keep going rather than a lot of stop and start. Remember to breathe throughout the movement. Choose a variation that you can move at a speed of about 10+ burpees a minute.

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.

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.

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

15 Kettlebell Overhead Swings
30 Air Squats
Run 400 Meters

Rest 2 Minutes Between Rounds

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

Extra Challenge:
Men/Women: 5 Rounds

**Only allowed to do Extra Challenge if all 4 of first rounds are under 3:40 (not including 2 minute rest)

Score:
Fastest Round
Slowest Round

Goal: 3:20 - 5:00

Coaches Notes
2 scores today, you know what that means.. send it on every round! You get a juicy 2 minute rest between rounds so you should be relatively fresh for the swings. Go with a weight and/or variation that you can complete 15 reps unbroken.

30 air squats are going to take about a minute or so. Try not to break on those. If anything, take an extra breath at the top of the rep when you get tired but see if you can keep your feet planted in one spot for all 30 reps.

We want you to get super uncomfortable on the run. Use the first 20-30 seconds to flush out the legs after the squats and then turn up the intensity a bit. You should be pretty spent after every round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

15 Kettlebell Overhead Swings
30 Air Squats
30 Cal Bike (M) / 22 Cal Bike W)
-OR- 500 Meter Row

Rest 2 Minutes Between Rounds

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

Extra Challenge:
Men/Women: 5 Rounds

**Only allowed to do Extra Challenge if all 4 of first rounds are under 3:40 (not including 2 minute rest)

Score:
Fastest Round
Slowest Round

Goal: 3:20 - 5:00

Coaches Notes
2 scores today, you know what that means.. send it on every round! You get a juicy 2 minute rest between rounds so you should be relatively fresh for the swings. Go with a weight and/or variation that you can complete 15 reps unbroken.

30 air squats are going to take about a minute or so. Try not to break on those. If anything, take an extra breath at the top of the rep when you get tired but see if you can keep your feet planted in one spot for all 30 reps.

We want you to get super uncomfortable on the bike/row. Use the first 20-30 seconds to flush out the legs after the squats and then turn up the intensity a bit. You should be pretty spent after every round.

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.

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.

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.

Reps vary between all 3 versions of ABC today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

20 Goblet Step Up (Right Leg Only)
20 Alternating Dumbbell Bent Over Row
20 Goblet Step Up (Left Leg Only)
20 Alternating Shoulder Press

**For this workout focus more on solid movement than speed!!

Suggestions
Men: 40-55# KB/DB for Step Up / 40# DBs for BOR and SP / 20-24" Box
Women: 25-35# KB/DB for Step Up / 25# DBs for BOR and SP / 16-20" Box

Extra Challenge:
Men: 40-55# KB/DB for Step Up / 50# DBs for BOR and SP / 22-24" Box
Women: 25-35# KB/DB for Step Up / 35# DBs for BOR and SP / 18-20" Box

Score: Enter Total Time - but Focus on Solid Movement
Goal: This workout should take 22-26 Minutes

Coaches Notes
To hit the goal, each round should take 4:30-5:15. As stated above, this is not about going as fast as possible. We want quality movement and especially on the step ups and bent over rows to really be focusing on the working muscles.

Remember that for the single side goblet step ups, you can leave the front foot planted on the box. Load that front leg on every rep. Avoid pushing off excessively with the back leg. You can also go with goblet lunges. These are still one side at a time. Go with a weight that you can complete 20 reps in 1-2 sets and in under 90 seconds.

Focus on being nice and controlled in the alternating bent over rows. We definitely don't want to be over-rotating the spine during the row portion of the movement. Plant your feet and keep the belly tight, avoid jerking up with the chest to move the weight. Choose a weight that you can complete these in 1-2 sets.

Same with the alternating shoulder presses, stand up tall and keep the belly tight. Go with a weight you can complete them in about a minute and in 1-2 sets.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

20 Goblet Step Up (Right Leg Only)
14 Barbell Bent Over Row
20 Goblet Step Up (Left Leg Only)
14 Barbell Shoulder Press

**For this workout focus more on solid movement than speed!!

**If you don't have a KB/DB to do the the goblet step up - you may choose to do a step up holding a bumper plate.

Suggestions
Men: 40-55# KB/DB for Step Up / 75-95# for BOR and SP / 20-24" Box
Women: 25-35# KB/DB for Step Up / 55-65# for BOR and SP / 16-20" Box

Extra Challenge:
Men: 40-55# KB/DB for Step Up / 115# for BOR and SP / 20-24" Box
Women: 25-35# KB/DB for Step Up / 75# for BOR and SP / 16-20" Box

Score: Enter Total Time - but Focus on Solid Movement
Goal: This workout should take 22-26 Minutes

Coaches Notes
To hit the goal, each round should take 4:30-5:15. As stated above, this is not about going as fast as possible. We want quality movement and especially on the step ups and bent over rows to really be focusing on the working muscles.

Remember that for the single side goblet step ups, you can leave the front foot planted on the box. Load that front leg on every rep. Avoid pushing off excessively with the back leg. You can also go with goblet lunges. These are still one side at a time. Go with a weight that you can complete 20 reps in 1-2 sets and in under 90 seconds.

Focus on being nice and controlled in the bent over rows. Plant your feet and keep the belly tight, avoid jerking up with the chest to move the weight. Choose a weight that you can complete these in 1-2 sets.

Same with the shoulder presses, stand up tall and keep the belly tight. Go with a weight you can complete them in about a minute and in 1-2 sets.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

16 Sandbag Shoulder Step Up (Right Leg Only)
16 Sandbag Bent Over Slam
16 Sandbag Shoulder Step Up (Left Leg Only)
16 Seated Sandbag Shoulder Press

**For this workout focus more on solid movement than speed!!

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

Extra Challenge:
Men/Women: Increase reps to 20 for everything

Score: Enter Total Time - but Focus on Solid Movement
Goal: This workout should take 22-26 Minutes

Coaches Notes
To hit the goal, each round should take 4:30-5:15. As stated above, this is not about going as fast as possible. We want quality movement and especially on the step ups to really be focusing on the working muscles.

Remember that for the single side step ups, you can leave the front foot planted on the box. Load that front leg on every rep. Avoid pushing off excessively with the back leg. You can also go with single shoulder lunges. These are still one side at a time. Ideally these are completed in 1-2 sets and in under 90 seconds.

With the bent over slams, you get an opportunity to be explosive and aggressive. Savor that and don't rush them. Set up for a really powerful slam on every rep.

For the seated shoulder presses, keep a proud chest and the belly tight. Shoot for 1-3 sets in around a minute each time.

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.

Shoulder Press

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Reps Vary between versions ABC today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

60 Dumbbell Hop Overs
20 Dumbbell Squats

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 5 Rounds - 50# DBs
Women: 5 Rounds - 35# DBs

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
We are shooting for some quick and dirty rounds today. Each round should take 2:30-3:15. The hop overs are going to be especially challenging after the squats. Break them up into smaller sets of 20-30 at a time. Dig deep on the squats. See if you can break them up less than you normally do. Think 1-2 sets the whole way.

Rather than putting the dumbbells down during the set and having to pick them back up again, consider slowing down a bit and taking an extra breath between reps. This will allow you to keep going while still getting a bit of recovery too.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

60 Dumbbell Hop Overs
15 Barbell Back Squat

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

Extra Challenge:
Men: 135-155#
Women: 85-105#

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
We are shooting for some quick and dirty rounds today. Each round should take 2:30-3:15. The hop overs are going to be especially challenging after the squats. Break them up into smaller sets of 20-30 at a time. Dig deep on the squats. See if you can break them up less than you normally do. Think 1-2 sets the whole way.

Rather than putting the bar down during the set and having to pick them back up again, consider slowing down a bit and taking an extra breath between reps. This will allow you to keep going while still getting a bit of recovery too.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

60 Sandbag Hop Overs
20 Sandbag Back Squats

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

Extra Challenge:
Men/Women: 5 Rounds

Score: Total Time
Goal: 10-15 Minutes

Coaches Notes
We are shooting for some quick and dirty rounds today. Each round should take 2:30-3:15. The hop overs are going to be especially challenging after the squats. Break them up into smaller sets of 20-30 at a time. Dig deep on the squats. See if you can break them up less than you normally do. Think 1-2 sets the whole way.

Rather than putting the bag down during the set and having to pick it back up again, consider slowing down a bit and taking an extra breath between reps. This will allow you to keep going while still getting a bit of recovery too.

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

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

16 Alternating Single Arm DB Power Snatch
12 Box Jump Over

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

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds

Coaches Notes
You're aiming to finish a round every 1:40-2:40. That should be totally doable. If you think you'll move much faster than that, go with the extra challenge! Find a steady rhythm as you move through the snatches and try your best to exhale at the top of each rep. Those should take 30 seconds - definitely no more than 45. Don't go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You're shooting to get those done in 0:45-1:15.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

10 Barbell Power Snatch
12 Box Jump Over

Suggestions
Men: 75# / 20-24" Box
Women: 55# / 16-20" Box

Extra Challenge:
Men: 95# / 22-24" Box
Women: 65# / 18-20" Box

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds

Coaches Notes
You're aiming to finish a round every 1:40-2:40. That should be totally doable. If you think you'll move much faster than that, go with the extra challenge! Choose a weight for the snatches that allows you to get those 10 reps done in 2-3 quick sets. Try your best to exhale at the top of each rep. Those should take no more than 45 seconds. Don't go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You're shooting to get those done in 0:45-1:15.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

12 Sandbag Ground to Overhead
12 Box Jump Over

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds

Coaches Notes
You're aiming to finish a round every 1:40-2:40. That should be totally doable. Find a steady rhythm with the ground to overhead. Dropping from overhead each rep and setting right back up for the next rep should allow you to move quick enough to get those done in 45 seconds or less. Try your best to exhale at the top of each rep. Reduce the reps if you're having trouble getting those done in under a minute. Don't go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You're shooting to get those done in 0:45-1:15.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

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

8 Alternating Dumbbell Power Snatch
6 Box Jump Over

Partner 1 will do 1 round - then Partner 2 will go.

Keep rotating for 20 minutes!

*If you want to do this workout with Barbell Power Snatches - go with 5 reps; for Sandbag Ground to Overhead, go with 6!

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

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 16-24 Rounds COMBINED

Coaches Notes
In order to hit the goal, you and your partner need to be finishing a round every 0:50-1:15. That should be totally doable, especially considering you get to rest while your partner works. The weight you choose for the snatches should allow you to get those 8 reps done unbroken the entire time. You don't need to sprint the box jump overs but you should jump to a height and at a pace that allows you to get those done in 30 seconds or less! Go with the extra challenge if you think you'll be moving much faster.

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.

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.