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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: MIMIR

3 Single-Arm Dumbbell Push Press Right
3 Single-Arm Dumbbell Push Press Left
3 Box Jump Overs
6 Single-Arm Dumbbell Push Press Right
6 Single-Arm Dumbbell Push Press Left
6 Box Jump Overs
9 Single-Arm Dumbbell Push Press Right
9 Single-Arm Dumbbell Push Press Left
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
18 Single-Arm Dumbbell Push Press Right
18 Single-Arm Dumbbell Push Press Left
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

18 Single-Arm Dumbbell Push Press Right
18 Single-Arm Dumbbell Push Press Left
18 Box Jump Overs
15 Single-Arm Dumbbell Push Press Right
15 Single-Arm Dumbbell Push Press Left
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
3 Single-Arm Dumbbell Push Press Right
3 Single-Arm Dumbbell Push Press Left
3 Box Jump Overs

Suggestions
Men: 40# DB
Women: 25# DB

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

Score: Total Time (Including Rest)

Goal: 22-28 Min

Coaches Notes
Oh man - simple but brutal. We're looking for each part to take 8-11 minutes. If the first part takes you near or over 11 minutes, consider customizing one of both movements to allow for a quicker pace on the second part. As always we would love to see you actually jump for the box jump overs, so even if you need to lower the height significantly because this is new for you - even if it's only 8" that is great! Sets of the push press do NOT have to be unbroken, but you shouldn't have to break TOO much. If you are breaking into smaller sets than say 5s - you probably went too heavy.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: MIMIR

6 Barbell Push Press
3 Box Jump Overs
9 Barbell Push Press
6 Box Jump Overs
12 Barbell Push Press
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
21 Barbell Push Press
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

21 Barbell Push Press
18 Box Jump Overs
18 Barbell Push Press
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
6 Barbell Push Press
3 Box Jump Overs

Suggestions
Men: 75#
Women: 55#

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

Score: Total Time (Including Rest)

Goal: 19-25 Min

Coaches Notes
Oh man - simple but brutal. We're looking for each part to take 7-10 minutes. If the first part takes you near or over 10 minutes, consider customizing one of both movements to allow for a quicker pace on the second part. As always we would love to see you actually jump for the box jump overs, so even if you need to lower the height significantly because this is new for you - even if it's only 8" that is great! Sets of the push press do NOT have to be unbroken, but you shouldn't have to break TOO much. If you are breaking into smaller sets than say 5s - you probably went too heavy.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: MIMIR

6 Sandbag Push Press
3 Box Jump Overs
9 Sandbag Push Press
6 Box Jump Overs
12 Sandbag Push Press
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
21 Sandbag Push Press
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

21 Sandbag Push Press
18 Box Jump Overs
18 Sandbag Push Press
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
6 Sandbag Push Press
3 Box Jump Overs

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

Score: Total Time (Including Rest)

Goal: 19-25 Min

Coaches Notes
Oh man - simple but brutal. We're looking for each part to take 7-10 minutes. If the first part takes you near or over 10 minutes, consider customizing one of both movements to allow for a quicker pace on the second part. As always we would love to see you actually jump for the box jump overs, so even if you need to lower the height significantly because this is new for you - even if it's only 8" that is great! Sets of the push press do NOT have to be unbroken, but you shouldn't have to break TOO much. If you are breaking into smaller sets than say 5s - go with the rep scheme from Program A (3-6-9-12-15-18).

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

MAMA MODIFICATIONS

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

15 Dumbbell Facing Burpee
15 Dumbbell Squat Clean
15 Burpee Pull Up
15 Dumbbell Squat Clean

Rest 3 Minutes

15 Dumbbell Squat Clean
15 Burpee Pull Up
15 Dumbbell Squat Clean
15 Dumbbell Facing Burpee

Suggestions
Men: 40# DBs
Women: 25#DBS

Extra Challenge:
Men: 50# DBs / Increase both types of burpees to 20 reps each time
Women: 35# DBS / Increase both types of burpees to 20 reps each time

Fun Glory Days Option: 8-12 Burpee Muscle Ups in place of Burpee Pull Ups

Score: Total Time Including Rest

Goal: 12-18 Minutes

Coaches Notes

Read on for limited equipment options. We do not recommend customizing with bent over rows today.

Each section of this workout should take 4:00-7:00. Choose a variation and pace on the burpees that allows you to maintain a smooth rhythm. Better to move a bit slower with a stepping version than wear yourself out with a small number of fast reps followed by really long breaks in between.

The squat cleans should take around 1:00 each time. Choose a weight that you can complete 7 or so reps at a time.

On the burpee pull ups, again focus on a smooth pace. Or, have a plan ahead of time as far as how many you will do before you take a longer break. We want a pace of roughly 6-10 burpee pulls per minute. You can go with a burpee + jumping pull up or even switch to 15 burpees then 15 inverted rows each time.

If you are limited by equipment and can't pull up to anything, just do 15 dumbbell facing burpees again for each set of burpees.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

15 Bar Facing Burpee
15 Barbell Squat Clean
15 Burpee Pull Up
15 Barbell Squat Clean

Rest 3 Minutes

15 Barbell Squat Clean
15 Burpee Pull Up
15 Barbell Squat Clean
15 Bar Facing Burpee

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

Extra Challenge:
Men: 115-135# / Increase both types of burpees to 20 reps each time
Women: 75-95# / Increase both types of burpees to 20 reps each time

Fun Glory Days Option: 8-12 Burpee Muscle Ups in place of Burpee Pull Ups

Score: Total Time Including Rest

Goal: 12-18 Minutes

Coaches Notes

Read on for limited equipment options. We do not recommend customizing with bent over rows today.

Each section of this workout should take 4:00-7:00. Choose a variation and pace on the burpees that allows you to maintain a smooth rhythm. Better to move a bit slower with a stepping version than wear yourself out with a small number of fast reps followed by really long breaks in between.

The squat cleans should take around 1:00 each time. Choose a weight that you can complete 7 or so reps at a time.

On the burpee pull ups, again focus on a smooth pace. Or, have a plan ahead of time as far as how many you will do before you take a longer break. We want a pace of roughly 6-10 burpee pulls per minute. You can go with a burpee + jumping pull up or even switch to 15 burpees then 15 inverted rows each time.

If you are limited by equipment and can't pull up to anything, just do 15 bar facing burpees again for each set of burpees.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

15 Sandbag Facing Burpee
15 Sandbag Squat Clean
15 Burpee Pull Up
15 Sandbag Squat Clean

Rest 3 Minutes

15 Sandbag Squat Clean
15 Burpee Pull Up
15 Sandbag Squat Clean
15 Sandbag Facing Burpee

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

Extra Challenge:
Men: Increase both types of burpees to 20 reps each time
Women: Increase both types of burpees to 20 reps each time

Fun Glory Days Option: 8-12 Burpee Muscle Ups in place of Burpee Pull Ups

Score: Total Time Including Res

Goal: 12-18 Minutes

Coaches Notes

Read on for limited equipment options. We do not recommend customizing with bent over rows today.

Each section of this workout should take 4:00-7:00. Choose a variation and pace on the burpees that allows you to maintain a smooth rhythm. Better to move a bit slower with a stepping version than wear yourself out with a small number of fast reps followed by really long breaks in between.

The squat cleans should take around 1:00 each time. Choose a weight that you can complete 7 or so reps at a time.

On the burpee pull ups, again focus on a smooth pace. Or, have a plan ahead of time as far as how many you will do before you take a longer break. We want a pace of roughly 6-10 burpee pulls per minute. You can go with a burpee + jumping pull up or even switch to 15 burpees then 15 inverted rows each time.

If you are limited by equipment and can't pull up to anything, just do 15 sandbag facing burpees again for each set of burpees.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1:

2 Rounds

Run 400
30 Overhead Kettlebell Swings

After 2 Rounds are Complete - Rest 4 Minutes

Part 2:

4 Rounds

Run 200 Meters
15 Overhead Kettlebell Swings

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

Extra Challenge:
Men/Women: Increase Reps to 40 Swings for Part 1 and 20 Swings for Part 2

OR

Use a heavier KB/DB

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 5:00-8:00
Part 2: Faster than Part 1

Coaches Notes

The goal for both parts of this workout is to really SEND IT on the run!!

The amount of work is the same in parts 1 and 2. But with how the work is divided up, your pacing should be a little different.

The 400m run should take 2:00-2:30 both times. This gives you 1:00-1:30 for the kettlebell swings. Choose a weight and variation that allows you to complete the 30 swings in 1-3 sets both times.

After 4 minutes of rest, you'll be pretty fresh going into part 2. We want you to really push the intensity as the running distance is shorter and the swing sets are smaller. WE are looking for about a minute for the 200m run and unbroken swings for at least the first 2 rounds. The goal here is to go faster than in part 1!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1:

2 Rounds

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

After 2 Rounds are Complete - Rest 4 Minutes

Part 2:

4 Rounds

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 500 Meter Row
15 Overhead Kettlebell Swings

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

Extra Challenge:
Men/Women: Increase Reps to 40 Swings for Part 1 and 20 Swings for Part 2

OR

Use a heavier KB/DB

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 5:00-8:00
Part 2: Faster than Part 1

Coaches Notes

The goal for both parts of this workout is to really SEND IT on the bike/row!!

The amount of work is the same in parts 1 and 2. But with how the work is divided up, your pacing should be a little different.

The bike/row in part 1 should take 2:00-2:30 both times. This gives you 1:00-1:30 for the kettlebell swings. Choose a weight and variation that allows you to complete the 30 swings in 1-3 sets both times.

After 4 minutes of rest, you'll be pretty fresh going into part 2. We want you to really push the intensity as the bike/row is shorter and the swing sets are smaller. WE are looking for about a minute for the bike/row and unbroken swings for at least the first 2 rounds. The goal here is to go faster than in part 1!

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.

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

AMRAP 10 Minutes (As Many Reps as Possible in 10 Minutes)

Dumbbell Lungester

Every Minute on the Minute:

20 Double Unders/Dumbbell Hop Overs

**No Hop Overs on First Minute

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Lungester Reps ONLY!

Goal: 35-65 Reps

Coaches Notes

This is a fast one even though it may not feel like it at the beginning. You definitely want to give yourself at least 35-40 seconds for the lungesters. So choose a double under/hop over variation that you can get through quickly, without stopping.

Transitions will be key on this one. Set yourself up so you can get to work on the lungesters immediately after the double unders/hop overs. Try to get at least a couple of extra lungesters in that first minute.

Choose a weight on the lungesters that you can move continuously with your remaining time in the minute window. Putting the weight down and picking it back up will eat up a lot of time, so hold on!

Remember 1 Lungester = 2 Shoulder Racked Lunges + 1 Thruster

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

AMRAP 10 Minutes (As Many Reps as Possible in 10 Minutes)

Barbell Lungester

Every Minute on the Minute:

20 Double Unders/Dumbbell Hop Overs

**No Hop Overs on First Minute

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Lungester Reps ONLY!

Goal: 35-65 Reps

Coaches Notes

This is a fast one even though it may not feel like it at the beginning. You definitely want to give yourself at least 35-40 seconds for the lungesters. So choose a double under/hop over variation that you can get through quickly, without stopping.

Transitions will be key on this one. Set yourself up so you can get to work on the lungesters immediately after the double unders/hop overs. Try to get at least a couple of extra lungesters in that first minute.

Choose a weight on the lungesters that you can move continuously with your remaining time in the minute window. Putting the weight down and picking it back up will eat up a lot of time, so hold on!

Remember 1 Lungester = 2 Front Rack Lunges + 1 Thruster

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

AMRAP 10 Minutes (As Many Reps as Possible in 10 Minutes)

Sandbag Lungester

Every Minute on the Minute:

20 Double Unders/Dumbbell Hop Overs

**No Hop Overs on First Minute

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

**Hop Overs can also be done over the sandbag for this version.

Score: Total Lungester Reps ONLY!

Goal: 35-65 Reps

Coaches Notes

This is a fast one even though it may not feel like it at the beginning. You definitely want to give yourself at least 35-40 seconds for the lungesters. So choose a double under/hop over variation that you can get through quickly, without stopping.

Transitions will be key on this one. Set yourself up so you can get to work on the lungesters immediately after the double unders/hop overs. Try to get at least a couple of extra lungesters in that first minute.

Choose a weight on the lungesters that you can move continuously with your remaining time in the minute window. Putting the weight down and picking it back up will eat up a lot of time, so hold on!

Remember 1 Lungester = 2 Front Rack Lunges + 1 Thruster

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

MAMA MODIFICATIONS

Lungester

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 Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat. 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

2 Wall Walk
8 Push Ups
16 Air Squats

Rest 1 Minute Between Sets

Extra Challenge:
Men/Women: Increase Reps to 3 Wall Walks, 12 Push Ups, 24 Air Squats

Score:
Fastest SET
Slowest SET

Goal: 2:30 - 4:30

Coaches Notes

These rounds should go quick. Choose a variation of each movement that is not going to be really broken up or require very long breaks between reps. To hit the goal we are shooting for :40-1:00 per set. Note that the push ups are going to be much more challenging after the wall walks, so choose a variation that think you can bang out 8 reps unbroken for at least the first couple rounds each time.

16 Air Squats is not a huge number. You should be able to get through them pretty quickly. Just make sure you are still moving well. Keep your belly tight and chest up in the bottom, and stand up all the way at the top of every rep.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Glory Days

3 Sets

Each Set is 4 Rounds

20' Handstand Walk
8 Push Up
16 Air Squat

Rest 1 Minute Between Sets

Extra Challenge:
Men/Women: Increase Reps to 30' Handstand Walk, 12 Push Ups, 24 Air Squats

Score:
Fastest SET
Slowest SET

Goal: 2:30 - 4:30

Coaches Notes

These rounds should go quick. Choose a variation of each movement that is not going to be really broken up or require very long breaks between reps. To hit the goal we are shooting for :40-1:00 per set. Note that the push ups are going to be much more challenging after the handstand walks, so choose a variation that think you can bang out 8 reps unbroken for at least the first couple rounds each time.

As far as the handstand walk, this should take 30 seconds or less. Adjust the distance if you need or if you are just trying to get better with this movement, go with max distance in 20-30s and stop at 20 feet if you get there!

16 Air Squats is not a huge number. You should be able to get through them pretty quickly. Just make sure you are still moving well. Keep your belly tight and chest up in the bottom, and stand up all the way at the top of every rep.

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

MAMA MODIFICATIONS

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. 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.

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 Sets

Each "Set" is

3 Rounds:

12 Dumbbell Deadlift
10 Dumbbell Hang Power Clean
8 Toes to Bar

then after the completion of the 3 rounds

Run 400 Meters

NO REST ANYWHERE!!

**If using v-ups/alternating v-ups increase reps to 12 each time.

**This version of the workout could also be done with your sandbag using:

Sandbag Deadlift
Sandbag Hang Power Clean

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 14-19 Minutes

Coaches Notes

So - to be clear - you'll perform 3 rounds of 12-10-8. When you're done with those 3 rounds, you'll run 400m. Immediately after the run (no rest time allotted), you'll start the next set, which is 3 rounds of 12-10-8. Run 400m after those 3 rounds. Then do that again one more time. You will finish with a 400m run.

This one is going to get GRIPPY. You're looking at finishing a ROUND every 0:55-1:15, which ends up being 2:45-3:45 per SET. Choose a weight that allows you at minimum to get the deadlifts and the hang power cleans completed unbroken. You might even be able to go right from the last deadlift into the first hang power clean, but that's not absolutely necessary. Choose a toes to bar pace/customization that will allow you to get those 8 reps done in 15-20 seconds.

Each run should take 1:45-2:30. If it's taking much longer than 2:30, we highly recommend reducing the distance. Use that time to relax your grip and shake out your arms.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each "Set" is

3 Rounds:

12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Toes to Bar

then after the completion of the 3 rounds

Run 400 Meters

NO REST ANYWHERE!!

**If using v-ups/alternating v-ups increase reps to 12 each time.

Suggestions
Men: 95#
Women: 65#

Extra Challenge:
Men: 115-135#
Women: 75-95#

Score: Total Time

Goal: 14-19 Minutes

Coaches Notes

So - to be clear - you'll perform 3 rounds of 12-10-8. When you're done with those 3 rounds, you'll run 400m. Immediately after the run (no rest time allotted), you'll start the next set, which is 3 rounds of 12-10-8. Run 400m after those 3 rounds. Then do that again one more time. You will finish with a 400m run.

This one is going to get GRIPPY. You're looking at finishing a ROUND every 0:55-1:15, which ends up being 2:45-3:45 per SET. Choose a weight that allows you at minimum to get the deadlifts and the hang power cleans completed unbroken. You might even be able to go right from the last deadlift into the first hang power clean, but that's not absolutely necessary. Choose a toes to bar pace/customization that will allow you to get those 8 reps done in 15-20 seconds.

Each run should take 1:45-2:30. If it's taking much longer than 2:30, we highly recommend reducing the distance. Use that time to relax your grip and shake out your arms.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each "Set" is

3 Rounds:

12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Toes to Bar

then after the completion of the 3 rounds

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

NO REST ANYWHERE!!

**If using v-ups/alternating v-ups increase reps to 12 each time.

Suggestions
Men: 95# / 40# DBs / 50-70# Sandbag
Women: 65# / 25# DBs / 25-45# Sandbag

Extra Challenge:
Men: 115-135# / 50# DBs
Women: 75-95# / 35# DBs

Score: Total Time

Goal: 14-19 Minutes

Coaches Notes

So - to be clear - you'll perform 3 rounds of 12-10-8. When you're done with those 3 rounds, you'll bike/row. Immediately after the bike/row (no rest time allotted), you'll start the next set, which is 3 rounds of 12-10-8. Bike/row after those 3 rounds. Then do that again one more time. You will finish with a bike/row.

This one is going to get GRIPPY - especially to you brave souls who use the rower. You're looking at finishing a ROUND every 0:55-1:15, which ends up being 2:45-3:45 per SET. Choose a weight that allows you at minimum to get the deadlifts and the hang power cleans completed unbroken. You might even be able to go right from the last deadlift into the first hang power clean, but that's not absolutely necessary. Choose a toes to bar pace/customization that will allow you to get those 8 reps done in 15-20 seconds.

Each bike/row should take 1:45-2:30. If it's taking much longer than 2:30, we highly recommend reducing the calories/distance. If you're biking, focus more on pressing the handles away than pulling them in. If you're rowing, godspeed.

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 Sets

Each "Set" is:

8 Rounds (4 Rounds Each done in You go - I go fashion)

10 Dumbbell Deadlift
8 Dumbbell Hang Power Clean
6 Toes to Bar

then after 8 Rounds have been completed

Run 400 Meters TOGETHER

NO REST other than when your partner is working.

**If using v-ups/alternating v-ups increase reps to 10 each time.

**This version can be done with any of the equipment options seen in Program A/B/C

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 18-28 Minutes

Coaches Notes

So, you will complete 1 round of 10-8-6 while your partner rests, then your partner will complete 1 round of 10-8-6 while you rest. Continue going back and forth until you've both completed 4 rounds (8 total). Then immediately head out for a 400m run together. When you get back, you'll complete another 8 rounds. Then run. Then another 8 rounds, then run.

You're shooting to finish a round every 0:45-0:55. That means you should be MOVING. Because you get rest after each round, you should be able to maintain a fast pace. Of course, that's no excuse to move poorly. Keep your back flat and belly tight during the deadlifts. Choose a toes to bar pace/customization that you can do in two sets AT MOST. That means at least 3 reps each time you hop up on the bar.

Each run should take 1:45-2:30. If it's taking much longer than 2:30, we highly recommend reducing the distance. Use that time to relax your grip and shake out your arms.

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.

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.

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.