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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: ODIN

10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)

5 Toes to Bar
- OR - 7 V-Up
1 Dumbbell Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
2 Dumbbell Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
3 Dumbbell Atlas Lunge

...Continue adding 1 rep to the Atlas Lunges each round

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: Increase to 7 Toes to Bar

Score: ATLAS LUNGE REP NUMBER of Last Completed Round + Any Additional Reps

Goal: Into the Round of 8s-11s

Coaches Notes
Beware of the 10 minute AMRAP with ascending reps - it will sneak up on you if you're not careful! You'll need to find the Goldilocks pace on this one - just right. If you come out too hot and finish the first 5 rounds in the first 3 minutes, the rest of the workout is going to be rough. But, it's only 10 minutes and if you pace it too much, the workout will be over before you know it.

So, pick a pace that think you can go unbroken on the Atlas lunges through the round of 7. If you need to break them into 2 sets after that, you'll still be on pace for the goal. Choose a variation on the toes to bar/V-Ups that you can go unbroken on those most if not all the way. They should take 10-20 seconds each time - just enough to break up those lunges.

Remember, 1 Atlas Lunge = 2 Shoulder Racked Lunges + 1 Dumbbell Squat

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: ODIN

10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)

5 Toes to Bar
- OR - 7 V-Up
1 Barbell Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
2 Barbell Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
3 Barbell Atlas Lunge

...Continue adding 1 rep to the Atlas Lunges each round

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

Extra Challenge
Men/Women: Increase to 7 Toes to Bar

Score: ATLAS LUNGE REP NUMBER of Last Completed Round + Any Additional Reps

Goal: Into the Round of 8s-11s

Coaches Notes
Beware of the 10 minute AMRAP with ascending reps - it will sneak up on you if you're not careful! You'll need to find the Goldilocks pace on this one - just right. If you come out too hot and finsh the first 5 rounds in the first 3 minutes, the rest of the workout is going to be rough. But, it's only 10 minutes and if you pace it too much, the workout will be over before you know it.

So, pick a pace and weight that think you can go unbroken on the Atlas lunges through the round of 7. If you need to break them into 2 sets after that, you'll still be on pace for the goal. Consider also just taking an extra few breaths between reps without putting the bar down and having to pick it back up again. Choose a variation on the toes to bar/V-Ups that you can go unbroken on those most if not all the way. They should take 10-20 seconds each time - just enough to break up those lunges.

Remember, 1 Atlas Lunge = 2 Back Racked Lunges + 1 Back Squat

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: ODIN

10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)

5 Toes to Bar
- OR - 7 V-Up
1 Sandbag Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
2 Sandbag Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
3 Sandbag Atlas Lunge

...Continue adding 1 rep to the Atlas Lunges each round

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

Extra Challenge
Men/Women: Increase to 7 Toes to Bar

Score: ATLAS LUNGE REP NUMBER of Last Completed Round + Any Additional Reps

Goal: Into the Round of 8s-11s

Coaches Notes
Beware of the 10 minute AMRAP with ascending reps - it will sneak up on you if you're not careful! You'll need to find the Goldilocks pace on this one - just right. If you come out too hot and finsh the first 5 rounds in the first 3 minutes, the rest of the workout is going to be rough. But, it's only 10 minutes and if you pace it too much, the workout will be over before you know it.

So, pick a pace that think you can go unbroken on the Atlas lunges through the round of 7. If you need to break them into 2 sets after that, you'll still be on pace for the goal. Choose a variation on the toes to bar/V-Ups that you can go unbroken on those most if not all the way. They should take 10-20 seconds each time - just enough to break up those lunges.

Remember, 1 Atlas Lunge = 2 Back Racked Lunges + 1 Back Squat

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

MAMA MODIFICATIONS

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.

Lying Leg Lifts

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, knees bent, or using your hands to hold on to something for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. 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.

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

12 Rounds

One Round Every 2 Minutes (24 Minutes Total)

Run 200 Meters

Rest Remainder of 2 Minute Window Each Time

No weight needed today! Send it on every round!

Extra Challenge
Men/Women: Every 90 Seconds for 16 Total Rounds (24 Minutes)

Score:
Fastest Round
Slowest Round

Goal: :40 - 1:15

Coaches Notes
This is not a mistake. Straight up running intervals today! (See below for no-run option) We are logging both the fastest round and the slowest round and want you to go full send every time. Expect that the round times will increase as the workout progresses but try to keep even the later rounds within the goal range.

Make sure that you get a good solid warm up today. 12 running intervals is a lot of volume and it is important to prime your body for this type of physical stress.

No-Run Option: This option may take slightly longer but if rounds are taking longer than 1:25, customize something or even drop the reps to 30/16.

Every 2 minutes for 24 minutes

40 Hop Overs
20 Alternating Unweighted Lunges

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Rounds

One Round Every 2 Minutes (24 Minutes Total)

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

Rest Remainder of 2 Minute Window Each Time

No weight needed today! Send it on every round!

Extra Challenge
Men/Women: Every 90 Seconds for 16 Total Rounds (24 Minutes)

Score:
Fastest Round
Slowest Round

Goal: :40 - 1:15

Coaches Notes
This is not a mistake. Straight up bike or row intervals today! We are logging both the fastest round and the slowest round and want you to go full send every time. Expect that the round times will increase as the workout progresses but try to keep even the later rounds within the goal range.

Keep in mind that full send, especially on the Assault Bike, does not mean sprint as hard as you can until you gas out then try to hold on. This means, try to find the pace at which you can just barely hold on for the required calories/meters. Your speed/rpms in any one interval should be relatively constant. But in subsequent intervals, that pace is going to slow.

If you have a different type of rower or bike than Assault or C2 - or if you want to do this workout with a different type of machine - you may choose to just go HARD for 1 minute and rest 1 minute for 12 rounds.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

15 Pull Ups
30 Kettlebell Overhead Swings

Rest 1 Minute Between Rounds

Strict Pull Up Option: 9-12 Strict Pull Ups Each Time

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

Extra Challenge
Men/Women: Increase Reps to 20/40 Each Round

Score:
Fastest Round
Slowest Round

Goal: 1:30 - 2:30 Rounds

Coaches Notes
Choose a variation on the pull ups that you can perform 15 reps in about a minute or less. Only go unbroken on these if you think you can still maintain sets of 3-5 reps in the last round with short breaks in between. We definitely don't want to be failing reps or going all the way down to singles.

Choose a weight that you can do the swings in 1-2 sets in the first round. Try to hold on the weight for as long as you can, shooting for bigger sets than you might normally do. Expect that in rounds 3 and 4, you might need to break more often into 2-3 sets. Keep in mind that grip is going to be a factor with the pull ups involved.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

7 Bar Muscle Ups
30 Kettlebell Overhead Swings

Rest 1 Minute Between Rounds

Can also do this version with Ring Muscle Ups

Strict Muscle Up Option: 3-4 Strict Muscle Ups Each Time

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

Extra Challenge
Men/Women: Increase Reps to 9/40 Each Round

Score:
Fastest Round
Slowest Round

Goal: 1:30 - 2:30 Rounds

Coaches Notes
Choose a variation on the muscle up that you can perform the reps of these in about a minute or less. Of course, assisted versions of muscle ups are allowed here if you wanting to work on them. Just make sure the customization you choose is still a challenge!

Choose a weight that you can do the swings in 1-2 sets in the first round. Try to hold on the weight for as long as you can, shooting for bigger sets than you might normally do. Expect that in rounds 3 and 4, you might need to break more often into 2-3 sets. Keep in mind that grip is going to be a factor with the pull ups involved.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

7 Rounds

30 Hop Overs
7 Devil Deadlift
7 Dumbbell Thrusters

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
A devil deadlift is a burpee with hands on the dumbbells into a deadlift. So, as you are standing up out of the burpee, you are performing a deadlift with the dumbbells.

We want to be moving pretty fast today. Each round should take around 1:30-2:10. Choose a weight that you can go unbroken the whole way. Pick your feet up on the hop overs. Even though 30 of them should go pretty quick and not be much more than a speed bump, your legs will be fatigued from the other movements. So, stay focused and jump higher than you think you need to!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Program B has a slightly different format today!

7 Rounds

30 Hop Overs
7 Burpee
7 Barbell Deadlift
7 Barbell Thruster

Suggestions
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
Even though there are technically more movements in this version, you should still be moving through them pretty quick. The goal time is the same.

Each round should take around 1:30-2:10. Choose a weight that you can go unbroken the whole way. Pick your feet up on the hop overs. Even though 30 of them should go pretty quick and not be much more than a speed bump, your legs will be fatigued from the other movements. So, stay focused and jump higher than you think you need to!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

7 Rounds

30 Hop Overs
7 Sandbag Burpee Deadlift
7 Sandbag Thrusters

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

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We want to be moving pretty fast today. Each round should take around 1:30-2:10. Ideally the burpee deadlifts and thrusters are performed unbroken. If you are working with a heavier bag and feel like you would have to break up the reps, consider going with 5 of each.

Pick your feet up on the hop overs. Even though 30 of them should go pretty quick and not be much more than a speed bump, your legs will be fatigued from the other movements. So, stay focused and jump higher than you think you need to!

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

MAMA MODIFICATIONS

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.

Thruster/Wall Ball

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.

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.

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.

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!

**This workout is more about QUALITY than speed! Lose the clock if you need to!

Feel free to mix and match equipment as much as you like today!

Each version is slightly different!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

One Round Every 2 Minutes (20 Minutes Total)

4 Kettlebell Turkish Get Up (2 per side)
8 Alternating Single Leg Deadlift
12 Push Up + Pull Across

**Get Ups can be done with dumbbell or kettlebell.

**You may also choose to do dumbbell bench press for this. Go with 8-10 Reps if you do dumbbell bench.

Suggestions
Men: 30-40# KB/DB for Get Up / 40-50# DBs for Deadlifts and Push Up + Pull Across
Women: 15-25# KB/DB for Get Up / 25-35# DBs for Deadlifts and Push Up + Pull Across

Extra Challenge
Men: 50-55# KB/DB for Get Ups / 50-55# DBs for Deadlifts and Push Up + Pull Across
Women: 30-35# KB/DB for Get Ups / 30-35# DBs for Deadlifts and Push Up + Pull Across

Score:
Weight Used for Get Ups
Weight Used for Deadlifts

Goal: Choose a weight for each that challenges you, but allows you to move well and complete the work in the 2 minute window.

Coaches Notes
Again, this is about QUALITY over speed or load. The Turkish get ups do not need to be alternating. Do two on one side, then two on the other. Focus on keeping the shoulder active, belly tight, and hitting every position on the way up and down.

Resist the urge to just drop to the bottom position of the single leg deadlift. Try to move with control the whole way. Pay attention to the connection to the floor underneath your foot, breathe, and keep the core engaged. Go to a staggered stance if you are really really struggling to balance.

Choose a variation of the push up + pull across that you can do in 1-2 sets the whole way. Focus on a tight plank position and avoid shooting your butt up in the air on the pull across.

Don't be afraid to ditch the clock completely on this one if you need to.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

One Round Every 2 Minutes (20 Minutes Total)

4 Kettlebell Turkish Get Up (2 per side)
6 Heavy Deadlift
6 Bench Press
-OR- 12 Push Up + Pull Across

*Get Ups can be done with dumbbell or kettlebell.

**If you have 2 barbells - use different weight for deadlift and bench. You may also choose to do dumbbell bench press for this. Go with 8-10 Reps if you do dumbbell bench.

Suggestions
Men: 30-40# KB/DB for Get Up / 155-205# for Deadlift / 115-155 for Bench Press
Women: 15-25# KB/DB for Get Up / 105-145# for Deadlift / 75-95# for Bench Press

Extra Challenge
Men: 50-55# KB/DB for Get Up / 245-315#+ for Deadlift / 165#+ for Bench Press
Women: 15-25# KB/DB for Get Up / 165#+ for Deadlift / 105#+ for Bench Press

Score
Weight Used for Get Ups
Weight Used for Deadlifts
Weight Used for Bench (leave empty if you did Push Up + Pull Across)

Goal: Choose a weight for each that challenges you, but allows you to move well and complete the work in the 2 minute window.

Coaches Notes
Again, this is about QUALITY over speed or load. The Turkish get ups do not need to be alternating. Do two on one side, then two on the other. Focus on keeping the shoulder active, belly tight, and hitting every position on the way up and down.

The deadlifts should be heavy but go with something that you think you can do unbroken the whole way without getting sloppy.

If you choose to do bench press, choose a weight that feels fairly moderate at first. In the later rounds, it will become much more challenging. These should be unbroken as well.

Choose a variation of the push up + pull across that you can do in 1-2 sets the whole way. Focus on a tight plank position and avoid shooting your butt up in the air on the pull across.

Don't be afraid to ditch the clock completely on this one if you need to.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

One Round Every 2 Minutes (20 Minutes Total)

2-4 Sandbag Get Up (2 per side)
8-10 Sandbag Over Shoulder
10-12 Push Up + Lateral Drag

**You may also choose to do seated sandbag overhead press for this. Go with 8-10 Reps if you do that.

**If you have a heavy d-ball to do the over the shoulder with - that would be super fun. Lower reps to 6.

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

Score:
Total Get Up Reps
Total Sandbag Over Shoulder Reps
Total Push Up + Lateral Drag RepsCh

Goal: Choose a rep number for each that challenges you, but allows you to move well and complete the work in the 2 minute window.

Coaches Notes
Again, this is about QUALITY over speed or load. Choose a number of reps on the get ups that takes under a minute. Make sure you are hitting every position on the way up and on the way down.

The sandbag over shoulders should be explosive but still performed for quality. Make sure you take the time to set up properly for every rep and focus on full hip and leg extension as you stand up.

Choose a variation/rep count of the push up + lateral drag that you can do in 1-2 sets the whole way. Focus on a tight plank position and avoid shooting your butt up in the air on the drag.

Don't be afraid to ditch the clock completely on this one if you need to.

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

MAMA MODIFICATIONS

Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

Single Leg Deadlift

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. Some other options for customizing are Sumo Stance Deadlift, Split Stance RDL, Single Leg Glute Bridge, or Single Leg Box Squat for more support. If you’re having a hard time with the balance feel free to shorten the range of motion or hold on to something for extra assistance and support.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Run 600 Meters
60 Dumbbell Hang Squat Clean
Run 600 Meters

**This workout could also be done with your sandbag:
Sandbag Hang Clean and Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / 800 Meter Runs
Women: 35# DBs / 800 Meter Runs

Score: Total Time

Goal: 9-13 Minutes

Coaches Notes
When it comes to pacing the 600m run, try to push yourself to hold what you would typically for a 400m run; it should be steady but mildly uncomfortable at that distance. You're looking to get each run done in 3:00-3:45. If your first 600m takes longer than 4 minutes, reduce the distance on the second one.

Choose a weight for the hang squat cleans that will allow you to get 15-20 reps within a minute. Those don't need to be unbroken; you may need to break as often as every 6-10 reps. Just be sure you're moving on from those to the second run between the 6-8 minute marks. Focus on keeping your belly tight as the dumbbells lower from your shoulders back into the hang position so that your spine is protected from the forward momentum.

Possible Alternate Version

3 Rounds
2 Minute of Continuous Movement
20 Hang Squat Clean

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Run 600 Meters
60 Barbell Hang Squat Clean
Run 600 Meters

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135# / 800 Meter Runs
Women: 75-85# / 800 Meter Runs

Score: Total Time

Goal: 9-13 Minutes

Coaches Notes
When it comes to pacing the 600m run, try to push yourself to hold what you would typically for a 400m run; it should be steady but mildly uncomfortable at that distance. You're looking to get each run done in 3:00-3:45. If your first 600m takes longer than 4 minutes, reduce the distance on the second one.

Choose a weight for the hang squat cleans that will allow you to get 15-20 reps within a minute. Those don't need to be unbroken; you may need to break as often as every 6-10 reps. Just be sure you're moving on from those to the second run between the 6-8 minute marks. Focus on keeping your belly tight as the barbell lowers from your shoulders back into the hang position so that your spine is protected from the forward momentum.

Possible Alternate Version

3 Rounds
2 Minute of Continuous Movement
20 Hang Squat Clean

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

45 Cal (M) / 33 Cal (W) - Bike
-OR- 750 Meter Row

60 Barbell Hang Squat Clean

45 Cal (M) / 33 Cal (W) - Bike
-OR- 750 Meter Row

**This workout could also be done with dumbbells or sandbag as seen in Program A.

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135# / 800 Meter Runs
Women: 75-85# / 800 Meter Runs

Score: Total Time

Goal: 9-13 Minutes

Coaches Notes
When it comes to pacing the bike/row, try to push yourself to hold what you would typically for a 30/22 cal bike or 500m row; it should be steady but mildly uncomfortable at those calories/that distance. You're looking to get each bike/row done in 3:00-3:45. If your first effort takes longer than 4 minutes, reduce the calories/distance on the second one.

Choose a weight for the hang squat cleans that will allow you to get 15-20 reps within a minute. Those don't need to be unbroken; you may need to break as often as every 6-10 reps. Just be sure you're moving on from those to the second run between the 6-8 minute marks. Focus on keeping your belly tight as the barbell lowers from your shoulders back into the hang position so that your spine is protected from the forward momentum.

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TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds

Run 400 Meters (Together)
50 Barbell Hang Squat Cleans (Combined)

This workout could also be done with sandbag or dumbbells.

You could also do this workout with rower or bike:
500 Meter Row
-OR-
30 Cal (M) / 22 Cal (W) Assault Bike

Suggestions
Men: 95# -or- 40# DBs
Women: 65# -or- 25# DBs

Extra Challenge
Men: 115-135# -or- 50# DBs
Women: 75-85# - 35# DBs

Score: Total Time

Goal: 12-16 Minutes

Coaches Notes
The way this one works is you and your partner will run 400 meters together, then when you both get back from the run, you'll take turns chipping away at 50 hang squat cleans. Only one partner can work at a time and you can split up those 50 reps however you like. When 50 are done, one round is complete. Repeat two more times.

You're aiming for the run to take 1:45-2:30. If you and your partner have different running speeds, try to meet each other halfway. So maybe one partner holds back a bit and the other is pushing the pace a little more than they typically would.

Choose a weight for the hang squat cleans that allows you to get 7-10 reps done at a time. Keep in mind you'll get rest while your partners works so it's encouraged to hang onto the bar for a decent number of reps.

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.

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.

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.