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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2021 VAULT: BESTLA

4 Rounds

100 Meter Shoulder Rack Carry
400 Meter Run

Rest 1 Minute between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Slowest & Fastest Round

Goal: 2:30 - 3:30

Coaches Notes
You may be tempted to underestimate this one - don't do that! The shoulder rack carry is going to take about a minute. Choose a weight that you can maintain a brisk walking pace the whole way and that you can go unbroken for the first 2 rounds. In rounds 3 and 4, you may need to put the dumbbells down for a quick break at the halfway point.

Send it on the run. We are logging both the fastest and the slowest rounds today, so the times should slow a bit as the workout progresses. Dig deep and get uncomfortable.

For those of you that can't run/carry due to space, weather or anything else, change the workout as follows:

4 Rounds

50 Mountain climbers
50 Toe Taps
1 min Shoulder Racked Low Step Ups
50 Toe Taps
50 Mountain climbers

Rest 1 min between rounds

Work as hard as you can in that minute of low step ups - don't try to game it!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2021 VAULT: BESTLA

4 Rounds

100 Meter Front Rack Carry
400 Meter Run

Rest 1 Minute between Rounds

Suggestions
Men: 75#
Women: 55#

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

Score: Slowest & Fastest Round

Goal: 2:30 - 3:30

Coaches Notes
You may be tempted to underestimate this one - don't do that! The front rack carry is going to take about a minute. Even if you could go unbroken on the carry with the weight that you choose, it may make sense to put the bar down at the halfway point, then turn around and re-rack it rather than making a slow, cumbersome turn with the bar on your shoulders.

Send it on the run. We are logging both the fastest and the slowest rounds today, so the times should slow a bit as the workout progresses. Dig deep and get uncomfortable.

For those of you that can't run/carry due to space, weather or anything else, change the workout as follows:

4 Rounds

50 Mountain climbers
50 Toe Taps
1 min Front Rack Low Step Ups
50 Toe Taps
50 Mountain climbers

Rest 1 min between rounds

Work as hard as you can in that minute of low step ups - don't try to game it!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2021 VAULT: BESTLA

4 Rounds

100 Meter Shoulder Rack Carry
30/22 Cal Bike -OR- 36/26 Cal Row

Rest 1 Minute between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Slowest & Fastest Round

Goal: 2:30 - 3:30

Coaches Notes
You may be tempted to underestimate this one - don't do that! The shoulder rack carry is going to take about a minute. Choose a weight that you can maintain a brisk walking pace the whole way and that you can go unbroken for the first 2 rounds. In rounds 3 and 4, you may need to put the dumbbells down for a quick break at the halfway point.

Send it on the bike/row. We are logging both the fastest and the slowest rounds today, so the times should slow a bit as the workout progresses. Dig deep and get uncomfortable.

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.

Program A + SHIFT only today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

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

8 Push Ups
10 Kettlebell Overhead Swing
12 Air Squats

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

Extra Challenge
Men/Women: Increase Reps to 10-12-14

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 12-15 Rounds

Coaches Notes
You've got a fairly low number of reps for each movement per round so they should go pretty quick. Each round should take 1:10-1:30. Choose a variation on the push ups that you can easily do 8 reps. These are going to get very challenging as the workout progresses and we want you to be able to complete them in 1-2 sets the whole way. Break before you start to lose form.

Choose a weight on the kettlebell swings that you can go unbroken the whole way.

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

MAMA MODIFICATIONS

Push Up/Push Up Taps

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

6 Dumbbell Bear Complex
30 Double Unders/Hop Overs

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes
If the first round takes more than 1:45, customize something!

Remember that a dumbbell Bear Complex is a cluster (squat clean thruster) plus another thruster. So 6 reps is actually quite a lot of movement. Choose a weight that you can flow through the rep. It shouldn't be so heavy that you have to stop in the middle of the rep. In fact, shoot for stringing together at least 2-3 reps at a time for all 10 rounds.

Stay focused on the double unders/hop overs. They may feel easy at first but as you get deeper in this workout, the legs are going to feel heavy and your jumping ability will become much more labor intensive. So, pick up those feet!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

4 Barbell Bear Complex
30 Double Unders/Hop Overs

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

Extra Challenge
Men: 115#
Women: 75#

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes
If the first round takes more than 1:45, customize something!

We want you to perform the Bear Complex today as a:

Cluster (squat clean thruster) + Back Rack Thruster

So 4 reps is actually quite a lot of movement. Choose a weight that you can flow through the rep. It shouldn't be so heavy that you have to stop in the middle of the rep. In fact, shoot for stringing together at least 2 reps at a time for all 10 rounds.

Stay focused on the double unders/hop overs. They may feel easy at first but as you get deeper in this workout, the legs are going to feel heavy and your jumping ability will become much more labor intensive. So, pick up those feet!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

6 Sandbag Bear Complex
30 Double Unders/Hop Overs

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

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes
If the first round takes more than 1:45, customize something!

Remember that a Sandbag Bear Complex is a cluster (squat clean thruster) plus a back rack thruster. So 6 reps is actually quite a lot of movement.

You should be able to flow through the rep. Shoot for stringing together at least 2-3 reps at a time for all 10 rounds. For heavier bags, you may need to adjust the reps down to 4 per round.

Stay focused on the double unders/hop overs. They may feel easy at first but as you get deeper in this workout, the legs are going to feel heavy and your jumping ability will become much more labor intensive. So, pick up those feet!"

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

MAMA MODIFICATIONS

Bear Complex

You could try less weight, going from the hang position or starting with the dumbbells between your feet. During the mid to later stages of pregnancy, or as the belly grows, you may feel more comfortable switching from a barbell to dumbbells or a sandbag so that you don't have work around the belly quite as much. If you have a hard time maintaining control or a stable midline in the bottom of the squat or if you find yourself bearing down to complete the movement, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to help strengthen the posterior chain and support the growing belly.

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.

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.

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.

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 Burpees
60 Pull Ups
30 Burpees

Yep....that's it! #SendIt !!

Strict Pull Up Option: 25-40 Strict Pull Ups

No weight needed today!

Extra Challenge
Men/Women: Increase reps to 40 - 80 - 40
-OR-
Wear a weight vest!

Remember - the goal time for Extra Challenge is the same as the regular version! We want you MOVING through this one!

See Program C for a fun Glory Days Option!

Score: Total Time

Goal: 7-11 Minutes

Coaches Notes
This one should go quick!

Choose a pull up variation that allows you to complete a minimum of 5 reps at a time. Be careful going for really big sets at the beginning. You don't want to fall apart 30 reps in and be waiting around to do a couple reps at a time for the remaining 30. If doing inverted or bent over rows make sure to choose a position or weight that doesn't allow you to do more than 10 or less than 5 each time.

Push it as hard as you can on those last 30 burpees. Remember to breathe and really go for it!

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.

Reps are slightly different for the different variations today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Reps are slightly different for the different variations today!

Every 4 Minutes for 20 Minutes (5 Rounds Total)

Run 400 Meters
16 Dumbbell Power Clean & Jerks

Rest remainder of 4 Minute Window Each Time

This version can also be done using:
Sandbag Clean & Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 2:15 - 3:30

Coaches Notes
The goal here is to push the pace in every round and to expect that the rounds will get slower as you get further along in the workout. Make sure that you are getting at least 30 seconds of rest between rounds.

The run should take 2:00-2:30. That gives you at least a minute for the clean & jerks. Choose a weight that you can complete 16 reps in 1-3 sets the whole way. You should probably have to break them up at some point. You might go unbroken in the first round but by round 5, we are looking for you to have to take at least one short break during these.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Reps are slightly different for the different variations today!

Every 4 Minutes for 20 Minutes (5 Rounds Total)

Run 400 Meters
12 Barbell Power Clean & Jerks

Rest remainder of 4 Minute Window Each Time

Suggestions
Men: 95#
Women: 65#

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

Score:
Fastest Round
Slowest Round

Goal: 2:15 - 3:30

Coaches Notes
The goal here is to push the pace in every round and to expect that the rounds will get slower as you get further along in the workout. Make sure that you are getting at least 30 seconds of rest between rounds.

The run should take 2:00-2:30. That gives you at least a minute for the clean & jerks. Choose a weight that you can complete 12 reps in 1-3 sets the whole way. You should probably have to break them up at some point. You might go unbroken in the first round but by round 5, we are looking for you to have to take at least one short break during these.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Reps are slightly different for the different variations today!

Every 4 Minutes for 20 Minutes (5 Rounds Total)

30 Cal (M) / 22 Cal (W) Row
-OR- 36 (M) / 26 Cal (W) Row
12 Barbell Power Clean & Jerks

Rest remainder of 4 Minute Window Each Time

Suggestions
Men: 95#
Women: 65#

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

Score:
Fastest Round
Slowest Round

Goal: 2:15 - 3:30

Coaches Notes
The goal here is to push the pace in every round and to expect that the rounds will get slower as you get further along in the workout. Make sure that you are getting at least 30 seconds of rest between rounds.

The bike/row should take 2:00-2:30. That gives you at least a minute for the clean & jerks. Choose a weight that you can complete 12 reps in 1-3 sets the whole way. You should probably have to break them up at some point. You might go unbroken in the first round but by round 5, we are looking for you to have to take at least one short break during these.

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.

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.

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.

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Sets

Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

4 Devil Press
8 Box Jumps

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

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

Extra Challenge
Men/Women: Increase Reps to 6/10

Score: Total Number of Completed Rounds + any Additional Reps from all 5 AMRAPs COMBINED!

Goal: 13-17 Rounds

Coaches Notes
In order to hit the goal, you'll need to complete 3-4 rounds per set for the first three sets, and then maintain 2-3 rounds for the final two sets. That'll mean doing a round every 0:50-1:10.

Choose a weight and/or customization for the Devil Press that allows you to get those 4 reps done in 20-30 seconds. If it's taking much longer than that, you'll likely struggle to keep up the intensity you need to hit the goal, so consider reducing the weight or choosing a customization that will allow you to move faster.

Pairing box jumps with Devil Press will keep your heart rate elevated. Do your best to breathe deeply through each rep. Try exhaling forcefully at the top of the box and inhaling as you step or jump down. Be sure to choose a height that you are confident with.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Sets

Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

4 Sandbag Burpee
8 Box Jumps

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

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

Extra Challenge
Men/Women: Increase Reps to 6/10

Score: Total Number of Completed Rounds + any Additional Reps from all 5 AMRAPs COMBINED!

Goal: 13-17 Rounds

Coaches Notes
In order to hit the goal, you'll need to complete 3-4 rounds per set for the first three sets, and then maintain 2-3 rounds for the final two sets. That'll mean doing a round every 0:50-1:10.

Ideally, you'll be getting those 4 Sandbag Burpees done in 20-30 seconds. If it's taking much longer than that, consider switching to a burpee + sandbag power clean or another listed customization.

Pairing box jumps with sandbag burpee will keep your heart rate elevated. Do your best to breathe deeply through each rep. Try exhaling forcefully at the top of the box and inhaling as you step or jump down. Be sure to choose a height that you are confident with.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

30 Rounds (15 Rounds Each)

4 Devil Press
8 Box Jumps

Complete in You Go - I Go Fashion until BOTH Partners have completed 15 Rounds.

**This workout could also be done with your sandbag!

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

Extra Challenge
Men/Women: Increase Reps to 6/10

Score: Total Time

Goal: 22-28 Minutes

Coaches Notes
In order for you guys to hit the goal times, you'll need to finish a round every 0:45-0:55. That means you guys need to be MOVING. The good news is you have some rest time after each round so a fast pace should be maintainable.

Choose a weight for the Devil Press that you're SURE you can do unbroken the entire time. Pairing them with box jumps will spike your heart rate for sure so do your best to breathe deeply during your rest to get it back down some. Be sure to choose a height on the jumps that you are confident with. You shouldn't be hesitating to complete a jump at any point in the workout.

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!

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.