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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: JOTUNHEIM

6 Rounds

10 Dumbbell Farmer Step Up
10 Devil Press
10 Dumbbell Farmer Step Up

Rest 1 Minute between Rounds

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

Extra Challenge:
Men/Women: Increase to 14-14-14

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:30-3:30

Coaches Notes

Ouch! Sorry about your grip, guys. We are scoring both your fastest and slowest rounds to encourage you to really push the pace from the beginning. It's OK if coming out hot causes your times to drop off a little - that's to be expected. Find a weight and height for the step ups that allows you to get 10 reps done in 30-45 seconds. Your grip will be taxed going to the Devil Press so really concentrate on using your legs and hips to accelerate the dumbbells upward to relieve the use of your arms some. Those should take 1:15 - 2:00 so choose your weight and pace accordingly.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: JOTUNHEIM

6 Rounds

10 Sandbag Shoulder Step Up
10 Sandbag Burpee
10 Sandbag Shoulder Step Up

Rest 1 Minute between Rounds

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

Extra Challenge:
Men/Women: Increase to 14-14-14

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:30 - 3:30

Coaches Notes

We are scoring both your fastest and slowest rounds to encourage you to really push the pace from the beginning. It's OK if coming out hot causes your times to drop off a little - that's to be expected. Find a bag placement and height for the step ups that allows you to get 10 reps done in 30-45 seconds. You can go with a back rack or over one shoulder. Your legs will be tired going into the Sandbag Burpee but really try to use them and your hips to accelerate the bag upward. Those should take 1:15 - 2:00 so choose your pace accordingly. If the weight of your sandbag is forcing you to take longer than 2 minutes, consider the reducing the reps to a number that will keep you moving quicker.

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

MAMA MODIFICATIONS

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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!

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Diagnostic #2: Pull Up/Push Up/Squat

Level 1:

1 Round

25 Kipping Pull Up
50 Push Up
100 Air Squat

Strict Pull Up Option: 15 per round

Level 1 Customizations Allowed:

PULL UP: Inverted rows, banded pull ups, feet on ground pull ups, dumbbell bent over rows
PUSH UP: Knee or elevated push ups

Score: Total Time

Score to Pass Level 1:

Under 11 Minutes

Coaches Notes

If you are using a customization for pull ups and/or push ups on this one - make sure you choose something that is challenging! Remember - the goal of the diagnostics isn't to pass by whatever means necessary, but to really test your fitness level in the various diagnostic workouts.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! Consider the squats will take you anywhere from 3-5 minutes, which means you will have somewhere between 6-8 minutes for the pull ups and push ups.

Since this is a test - you may even choose to start out with one version of the movement and stick with it as long as possible. You might just surprise yourself and make it the whole way through. Take good notes in the comments when you log, so you remember next time how you attacked this one.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Diagnostic #2: PULL UP/PUSH UP/SQUAT

Level 2:

2 Rounds

25 Kipping Pull Up
50 Push Up
100 Air Squat

Strict Pull Up Option: 15 per round

Level 2 Customizations Allowed:

(Customizations are allowed in testing but don't move on to Level 3 until you pass this Level without them)

PULL UP: Inverted rows, banded pull ups, feet on ground pull ups, dumbbell bent over rows
PUSH UP: Knee or elevated push ups

Score: Total Time

Score to Pass Level 2:

Under 18 Minutes

Coaches Notes

If you are using a customization for pull ups and/or push ups on this one - make sure you choose something that is challenging! Remember - the goal of the diagnostics isn't to pass by whatever means necessary, but to really test your fitness level in the various diagnostic workouts.

In order to officially ""pass"" this level we want to see unassisted pull ups and push ups from the toes.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! You have 9 minutes for each round to pass this level. Consider the squats will take you anywhere from 3-4 minutes (each time), which means you will have somewhere between 5-6 minutes for the pull ups and push ups on each.

Since this is a test - you may even choose to start out with one version of the movement and stick with it as long as possible. You might just surprise yourself and make it the whole way through. Take good notes in the comments when you log, so you remember next time how you attacked this one.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Diagnostic #2: PULL UP/PUSH UP/SQUAT

Level 3:

2 Rounds

25 Kipping Pull Up
50 Push Up
100 Air Squat

Strict Pull Up Option: 15 per round

No Customizations Allowed for Level 3

Score: Total Time

Score to Pass Level 3:

Under 14 Minutes

Coaches Notes

No customizations (other than strict pull ups) allowed to pass this level!

In order to officially pass this level we want to see unassisted pull ups and push ups from the toes.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! You have 7 minutes for each round to pass this level. Consider the squats will take you anywhere from 2-4 minutes (each time), which means you will have somewhere between 3-5 minutes for the pull ups and push ups on each.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!

Level 4:

3 Rounds

25 Kipping Pull Up
50 Push Up
100 Air Squat

Strict Pull Up Option: 15 per round

No Customizations Allowed for Level 4

Score: Total Time

Score to Pass Level 4:

Under 16 Minutes

Coaches Notes

No customizations (other than strict pull ups) allowed to pass this level!

In order to officially "pass" this level we want to see unassisted pull ups and push ups from the toes.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! You have just over 5 minutes for each round to pass this level. Consider the squats will take you anywhere from 2-3 minutes (each time), which means you will have somewhere between 2-3 minutes for the pull ups and push ups on each.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!

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

MAMA MODIFICATIONS

Pull Ups

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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

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

3 Wall Walk
20 Alternating Dumbbell Power Snatch
30 Double Unders/DB Hop Overs

Suggestions
Men: 40# DB
Women: 25# DB

Extra Challenge:
Men: 50# DB / 4 Wall Walk
Women: 35# DB / 4 Wall Walk

Fun Glory Days Option:

If you have heavier dumbbells - lower reps to 10-20 each round and go heavier. For example:

Men: 70-100# DB
Women: 50-70# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

We are shooting for about 2:30-3:30 per round on this one.

Choose a variation on the wall walks that you can complete in about a minute each time. Know that your shoulders are going to light up in the later rounds so make sure you are keeping a stable position throughout.

Think 1-2 sets on the snatches. Make sure you are using the power from the hips to send the weight up rather than a lot of pulling or pressing with the arms.

We don't want the double unders/hop overs to be really broken up. Choose something that you can get through with a smooth pace in 30 seconds or less.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

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

3 Wall Walk
15 Barbell Power Snatch
30 Double Unders/DB Hop Overs

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95-115# / 4 Wall Walk
Women: 65-75# / 4 Wall Walk

Fun Glory Days Option:

Lower Snatch reps to 10 per round and go heavier! For example:

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

We are shooting for about 2:30-3:30 per round on this one.

Choose a variation on the wall walks that you can complete in about a minute each time. Know that your shoulders are going to light up in the later rounds so make sure you are keeping a stable position throughout.

Think 1-3 sets on the snatches. Make sure you are using the power from the hips to send the weight up. Get under the bar and stand up rather than pressing with the arms.

We don't want the double unders/hop overs to be really broken up. Choose something that you can get through with a smooth pace in 30 seconds or less.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

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

3 Wall Walk
15 Sandbag Ground to Overhead
30 Double Unders/Sandbag Hop Overs

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

Coaches Notes

We are shooting for about 2:30-3:30 per round on this one.

Choose a variation on the wall walks that you can complete in about a minute each time. Know that your shoulders are going to light up in the later rounds so make sure you are keeping a stable position throughout.

For the ground to overheads, make sure you are using the power from the hips to send the weight up rather than a lot of pulling or pressing with the arms. You can string these together or release the bag on the way down and go with fast singles.

We don't want the double unders/hop overs to be really broken up. Choose something that you can get through with a smooth pace in 30 seconds or less. You can choose to hop over a dumbbell!

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.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Double/Single Unders

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

Jump/Skip/Hop Overs

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

Inchworm

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, lowering the knees to the ground or to Bear Pose. Some other options for customizing are Elevated Push Up Plus Taps, Floor press, or Front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Today's workout is meant for QUALITY over speed. Challenge yourself on both movements - and ditch the clock if necessary.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (10 Rounds Total)

4-6 Seated Box Jump
12 (Feet Elevated) Inverted Row
4-6 Seated Box Jump

**If unable to do Inverted Rows - you may do:

(2 Second Pause at Top) Dumbbell Bent Over Row

**Nervous to do a Seated Box Jump? You may also try a slow lower air squat with a pause at the bottom with either a jump to the box, a jump OVER, or just a jump UP out of the bottom with no box landing.

Suggestions
Men: 20/24" Box
Women: 16-20" Box

Extra Challenge:
Men: 24-30" Box
Women: 20-24" Box

Score: Completion

Goal: Quality over Speed - Challenge Yourself!

Coaches Notes

Remember, this is about quality! Take the time to set up properly on every rep of the seated box jump. You should be at a complete stop and use no rebound momentum to assist the jump. If you don't have something to sit to and jump on, go with a pause squat into a box jump. You could also do pause squat jump overs if you have nothing to jump on. We'd love to see you jump if possible!

For the inverted rows, these should be challenging enough that you have to break them up. Think 2-4 sets the whole way.

We are looking for about 30 seconds to rest in each 2 minute window. Customize up or down accordingly.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (10 Rounds Total)

4-6 Seated Box Jump
12 (2 Second Pause at Top) Barbell Bent Over Row
4-6 Seated Box Jump

**Nervous to do a Seated Box Jump? You may also try a slow lower air squat with a pause at the bottom with either a jump to the box, a jump OVER, or just a jump UP out of the bottom with no box landing.

Suggestions
Men: 20/24" Box / 95-115#
Women: 16-20" Box / 65-75#

Extra Challenge:
Men: 24-30" Box / 135-155#
Women: 20-24" Box / 85-105#

Score: Completion

Goal: Quality over Speed - Challenge Yourself!

Coaches Notes

Remember, this is about quality! Take the time to set up properly on every rep of the seated box jump. You should be at a complete stop and use no rebound momentum to assist the jump. If you don't have something to sit to and jump on, go with a pause squat into a box jump. You could also do pause squat jump overs if you have nothing to jump on. We'd love to see you jump if possible!

For the bent over rows, these should be challenging enough that you have to break them up at some point. Think 2-3 sets the whole way. Make sure that you hold a tight hinge position and let your arms and back do the work. Avoid jerking the chest up or pulling your chest down to the bar.

We are looking for about 30 seconds to rest in each 2 minute window. Customize up or down accordingly.

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

MAMA MODIFICATIONS

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.

Jumping 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. Some other options for customizing are Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock . 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 Toes to Bar
Run 200 Meters
15 Dumbbell Thrusters
Run 200 Meters

Rest 2 Minutes Between Rounds

**If doing V-Ups/Alternating V-Ups increase reps to 20 each time

**This version can also be done with the sandbag using:
Sandbag Thrusters

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

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if ALL 4 of your first rounds are under 4:15!

Score:
Fastest Round
Slowest Round

Goal: 3:30 - 5:30 per round (not including rest)

Coaches Notes

If you pick a smooth pace that you can keep moving without a lot of long breaks, ther goal time should be pretty manageable on this one.

Choose a toe to bar variation that you can complete 15 reps in 1:00-1:20 each time. Think sets of 3-8 the whole way.

The run should take about a minute. Adjust the distance if you need to, ideally to something you can complete without stopping or walking. Better to make this adjustment before the workout rather than during when your mind is playing tricks on you!

Choose a weight on the thrusters that you can complete 15 reps in 1-3 sets the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

15 Toes to Bar
Run 200 Meters
15 Barbell Thrusters
Run 200 Meters

Rest 2 Minutes Between Rounds

**If doing V-Ups/Alternating V-Ups increase reps to 20 each time

Suggestions
Men: 75-115#
Women: 55-75#

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if ALL 4 of your first rounds are under 4:15!

Score:
Fastest Round
Slowest Round

Goal: 3:30 - 5:30 per round (not including rest)

Coaches Notes

If you pick a smooth pace that you can keep moving without a lot of long breaks, the goal time should be pretty manageable on this one.

Choose a toe to bar variation that you can complete 15 reps in 1:00-1:20 each time. Think sets of 3-8 the whole way.

The run should take about a minute. Adjust the distance if you need to, ideally to something you can complete without stopping or walking. Better to make this adjustment before the workout rather than during when your mind is playing tricks on you!

Choose a weight on the thrusters that you can complete 15 reps in 1-3 sets the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

15 Toes to Bar

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row

15 Barbell Thrusters

15 Cal(M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row

Rest 2 Minutes Between Rounds

**If doing V-Ups/Alternating V-Ups increase reps to 20 each time

**This version can also be done with the dumbbells or sandbag as seen in Program A!

Suggestions
Men: 75-115# Bar -or- 40-50# DBs
Women: 55-75# Bar -or- 25-35# DBs

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if ALL 4 of your first rounds are under 4:15!

Score:
Fastest Round
Slowest Round

Goal: 3:30 - 5:30 per round (not including rest)

Coaches Notes

If you pick a smooth pace that you can keep moving without a lot of long breaks, the goal time should be pretty manageable on this one.

Choose a toe to bar variation that you can complete 15 reps in 1:00-1:20 each time. Think sets of 3-8 the whole way.

The bike/row should take about a minute. Adjust the calories if you need to. Better to make this adjustment before the workout rather than during when your mind is playing tricks on you!

Choose a weight on the thrusters that you can complete 15 reps in 1-3 sets the whole way.

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.

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.

Thruster/Wallball

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Sit Up

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

12 Alternating Dumbbell Shoulder Press
16 Alternating Dumbbell Shoulder Racked Lunges
24 Dumbbell Hop Overs

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes

You're aiming to complete one round every 1:30-2:00. The most troubling movement are the presses since they typically start off strong but quickly fade away. Be sure to choose a weight that you could do the 12 reps unbroken with and still have 5-6 reps left in the tank. If you choose to break those up, try breaking after the 10th rep or so, that way you can finish off your last few presses and then go straight into the lunges without having to pick the weights back up from the floor. The lunges should be completed in 1-2 sets. Remember, those can be forward, reverse, or walking. Use the hop overs as a chance to relax your shoulders!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

8 Barbell Shoulder Press
16 Alternating Barbell Front Rack Lunges
24 Dumbbell Hop Overs

Suggestions
Men: 65-75#
Women: 45-55#

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes

You're aiming to complete one round every 1:30-2:00. The most troubling movement are the presses since they typically start off strong but quickly fade away. Be sure to choose a weight that you could do the 8 reps unbroken with and still have 5-6 reps left in the tank. If you choose to break those up, try breaking after the 6th or 7th rep, that way you can finish off your last few presses and then go straight into the lunges without having to pick the weight back up from the floor. The lunges should be completed in 1-2 sets. Remember, those can be forward, reverse, or walking. Use the hop overs as a chance to relax your shoulders!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

10 Sandbag Shoulder Press
16 Alternating Sandbag Front Rack Lunges
24 Sandbag Hop Overs

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

Extra Challenge: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes

You're aiming to complete one round every 1:30-2:00. The most troubling movement are the presses since they typically start off strong but quickly fade away. If you're unable to perform the presses in 1-2 setes, consider reducing the reps to 8. If you do choose to break those up, try breaking after the 8th or 9th rep, that way you can finish off your last few presses and then go straight into the lunges without having to pick the weight back up from the floor. The lunges should be completed in 1-2 sets. Remember, those can be forward, reverse, or walking. Use the hop overs as a chance to relax your shoulders! Be sure you're ready for those first couple of hops after the lunges.

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TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds:

50 Alternating Dumbbell Shoulder Press (Combined)
60 Alternating Dumbbell Front Rack Lunge (Combined)
70 Dumbbell Hop Overs (Each)

For Shoulder Press and Lunges - one person works at a time. Both partners work at the same time on the hop overs.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

So for this one, you and your partner will chip away at the 50 presses first. Only one partner can work at a time so while your partner is pressing, you will rest. Switch off as frequently as you like. Once 50 reps are completed, move onto the lunges. Same idea here. After the 60 lunges are done, you both move on to the hop overs and work at 70 reps per person at the same time. When that's done, you've completed one round. Repeat 3 more times.

Choose a weight that allows you to perform 10-16 presses at a time. You'll get some nice rest time while your partner works so it should be OK to go for bigger sets. You guys should be getting close to 20 lunges within a minute so choose a weight that allows for that. Be careful going into those hop overs after the lunges! Pick those feet up high!

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.

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.

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.