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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: FREYA

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Kipping Pull Ups
400 Meter Run
12 Double Dumbbell Snatches

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Can also replace the Double Dumbbell Snatches with:
12 Sandbag Ground to Overhead

Extra Challenge:
Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score:
Round 1 Time
Round 2 Time
Round 3 Time
Round 4 Time

Goal: 3:00-4:30 (For Each Round)

Coaches Notes

If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: FREYA

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Kipping Pull Ups
400 Meter Run
12 Power Snatches

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

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

Extra Challenge:
Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score:
Round 1 Time
Round 2 Time
Round 3 Time
Round 4 Time

Goal: 3:00-4:30 (For Each Round)

Coaches Notes

If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: FREYA

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Kipping Pull Ups
30 Cal (M) / 22 Cal (W) Bike - OR - 36 Cal (M) / 26 Cal (W) Row
12 Double Dumbbell Snatches

*Can also use your barbell for this version!

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Can also replace the Double Dumbbell Snatches with:
12 Sandbag Ground to Overhead

Extra Challenge:
Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score:
Round 1 Time
Round 2 Time
Round 3 Time
Round 4 Time

Goal: 3:00-4:30 (For Each Round)

Coaches Notes

If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The bike/row should be around the 2 minute range. If you need to reduce the calories, decide on your calorie target before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

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

MAMA MODIFICATIONS

Pull 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 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.

Run

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.

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.

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

3 Rounds

30 Dumbbell Farmer Step Up
30 Burpee

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

Extra Challenge:
Men: 50# DBs / 40 Burpees
Women: 35# DBs 40 Burpees

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

We are shooting for roughly 3:40-5:20 per round today. Looking at this workout, it may be tempting to come out hot but if you do, you might pay for it in the 3rd round. Set yourself up so that you can maintain a fairly steady pace throughout and not drop off too much by the end.

Choose a weight on the step ups that you can complete 30 reps in 1-3 sets the whole way. These should take 1:30-2:30 to complete each time.

On the burpees, pay attention to your breath. Make sure that you are not holding your breath at any point during the rep. Choose a variation that you can finish 30 reps in 2:00-3:00. Again, a steady pace is likely better than clusters of fast reps separated by long breaks.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

30 Sandbag Shoulder Step Up
30 Burpee

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

Extra Challenge:
Men/Women: 40 Burpees

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

We are shooting for roughly 3:40-5:20 per round today. Looking at this workout, it may be tempting to come out hot but if you do, you might pay for it in the 3rd round. Set yourself up so that you can maintain a fairly steady pace throughout and not drop off too much by the end.

The step ups should be completed in 1-3 sets the whole way. These should take 1:30-2:30 each time. Switch shoulders every time you break.

On the burpees, pay attention to your breath. Make sure that you are not holding your breath at any point during the rep. Choose a variation that you can finish 30 reps in 2:00-3:00. Again, a steady pace is likely better than clusters of fast reps separated by long breaks.

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.

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

Every 2 Minutes for 16 Minutes (8 Rounds Total)

100 Meter 1/2 Up 1/2 Rack Carry (Switch at 50 Meters)
10 Dumbbell Push Press

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 1:00-1:35

Coaches Notes

Make sure that you are getting at least 25 seconds of rest between rounds. If you are getting less than that within the first 3 rounds, customize something. Lower the weight, go with a shoulder racked, or even a farmer carry.

We are looking for the carry to take about a minute with 1-3 breaks each round. Remember your shoulders are going to get more and more fatigued, so probably a good idea to break early in the workout rather than waiting until it's absolutely necessary.

Choose a load on the push press that you think you could do unbroken. Make sure you are really aggressive with the hips to send the weight up!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes (8 Rounds Total)

50 Meter Barbell Overhead Carry
50 Meter Barbell Front Rack Carry
10 Barbell Push Press

If needed you can do carries with a second, lighter, barbell. You could also do the 1/2 Shoulder 1/2 Overhead Carry option from Program A. Or. you could do the entire 100 meters with a plate overhead carry.

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

Extra Challenge:
Men: 115#+
Women: 75# +

Score:
Fastest Round
Slowest Round

Goal: 1:00-1:35

Coaches Notes

For this version, you could definitely use dumbbells for the carry if you have them and want to. This may allow you to push the weight a bit on the push presses.

Make sure that you are getting at least 25 seconds of rest between rounds. If you are getting less than that within the first 3 rounds, customize something. Lower the weight, go with an overhead plate, or even a front/back rack carry.

We are looking for the carry to take about a minute with 1-3 breaks each round. Remember your shoulders are going to get more and more fatigued, so probably a good idea to break early in the workout rather than waiting until it's absolutely necessary. Keep your belly tight and push up into the bar on the overhead carry, you shouldn't feel it in your lower back.

Choose a load on the push press that you think you could do unbroken. Make sure you are really aggressive with the hips to send the weight up!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes (8 Rounds Total)

50 Meter Sandbag Overhead Carry
50 Meter Sandbag Front Rack Carry
12 Sandbag Push Press

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

Extra Challenge:
Men/Women: Entire 100 Meter Carry is Overhead

Score:
Fastest Round
Slowest Round

Goal: 1:00-1:35

Coaches Notes

Make sure that you are getting at least 25 seconds of rest between rounds. If you are getting less than that within the first 3 rounds, customize something. Go with a bear hug/front rack carry or even a suitcase carry.

We are looking for the carry to take about a minute with 1-3 breaks each round. Remember your shoulders are going to get more and more fatigued, so probably a good idea to break early in the workout rather than waiting until it's absolutely necessary. Keep your belly tight and push up into the handles on the overhead carry, you shouldn't feel it in your lower back.

The push presses, should be unbroken most, if not all the way. Make sure you are really aggressive with the hips, to send the weight up!

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.

1/2 Up + 1/2 Shoulder Carry

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. You could also sub less weight, shorter distance, or modify to both arms using a shoulder carry or farmer carry position. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

10 Dumbbell Hang Power Clean
10 Dumbbell Squat

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

So for some of you faster people, we adjusted the goal to 8 minutes so you don't try to EMOM it! (Every minute on the minute) Rounds should take about :45-1:20 on this one. Choose a weight that you think you could go unbroken for at least the first few rounds.

Another strategy might be to do 7-8 hang power cleans, break, then hit the remaining reps and go right into the dumbbell squats.

Make sure that you are keeping the dumbbells close to your body on the hang power cleans rather than swinging them out.

Keep your belly tight on the squats, this will help keep you from overworking the low back, especially after the cleans.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

10 Barbell Hang Power Clean
10 Barbell Back Squat

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

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

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

So for some of you faster people, we adjusted the goal to 8 minutes so you don't try to EMOM it! (Every minute on the minute) Rounds should take about :45-1:20 on this one. Choose a weight that you think you could go unbroken for at least the first few rounds.

Another strategy might be to do 7-8 hang power cleans, break, then hit the remaining reps and pop the bar over to your back rack for the squats.

Keep your belly tight on the squats, this will help keep you from overworking the low back, especially after the cleans.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

12 Sandbag Hang Power Clean
12 Sandbag Back Squat

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

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

So for some of you faster people, we adjusted the goal to 8 minutes so you don't try to EMOM it! (Every minute on the minute) Rounds should take about :45-1:20 on this one.

Ideally, you can go unbroken for at least the first few rounds.

Another strategy might be to do 7-8 hang power cleans, break, then hit the remaining reps and pop the bag over to your back rack for the squats.

Keep your belly tight on the squats, this will help keep you from overworking the low back, especially after the cleans.

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

MAMA MODIFICATIONS

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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

Run 200 Meters
8 Toes to Bar
12 Push Up + Taps

**If doing V-Ups/Alternating V-Ups increase reps to 12 each time

No weight needed today!

Extra Challenge:
Men/Women: Increase Toes to Bar Reps to 12

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-11 Rounds

Coaches Notes

To hit the goal, we are shooting for a round every 1:50-2:30.

The run should take a minute or less each time. Each 200m is 2 reps - 1 rep for each 100m.

The workout will really come down to how much you are resting during the bodyweight movements. Choose a toe to bar variation that you can complete in 1-2 sets the whole way, they should take less than :40 seconds to complete.

For the push up + taps, go with a variation that you could do 12 unbroken reps comfortably. Then, for the workout, break them up early. So, before it becomes a struggle to complete a rep you should take a quick break to shake out the arms. Think 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

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

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

8 Toes to Bar
12 Push Up + Taps

**If doing V-Ups/Alternating V-Ups increase reps to 12 each time

No weight needed today!

Extra Challenge:
Men/Women: Increase Toes to Bar Reps to 12 and Push Up + Taps to 16

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-11 Rounds

Coaches Notes

To hit the goal, we are shooting for a round every 1:50-2:30.

The bike/row should take around a minute each time. Each bike/row is 2 reps - 1 rep for each half - so if you are on the bike/row at the end of the 20 minutes, you can earn 1 point by making it halfway through the calories.

The workout will really come down to how much you are resting during the bodyweight movements. Choose a toe to bar variation that you can complete in 1-2 sets the whole way, they should take less than :40 seconds to complete.

For the push up + taps, go with a variation that you could do 12 unbroken reps comfortably. Then, for the workout, break them up early. So, before it becomes a struggle to complete a rep you should take a quick break to shake out the arms. Think 1-3 sets the whole way.

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.

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.

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

2 Minutes Max Reps - Double Unders/Hop Overs
2 Minutes Rest
2 Minutes Max Reps - Dumbbell Clean and Jerk
2 Minutes Rest
2 Minutes Max Reps - Dumbbell Squat Clean
2 Minutes Rest
1 Minute Max Reps - Double Unders/Hop Overs
1 Minute Rest
1 Minute Max Reps - Dumbbell Clean and Jerk
1 Minute Rest
1 Minute Max Reps - Dumbbell Squat Clean

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Total Double Unders/Hop Overs
Total Dumbbell Clean and Jerks
Total Dumbbell Squat Cleans

Goal:
Double Unders/Hop Overs: 140-300
Clean and Jerk: 40-65
Squat Clean: 40-65

Coaches Notes

Your working windows are super short today AND you get the same amount of rest as work time - so that means you should be sending it. Choose a weight for the clean & jerks and squat cleans that allows you to get 13-20 reps within a minute. That'll mean moving for MOST of the time. Maybe taking 1-2 breaks per minute and then getting right back to work. If you can't get at least 45 double unders within a minute, go with the hop overs!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Minutes Max Reps - Double Unders/Hop Overs
2 Minutes Rest
2 Minutes Max Reps - Barbell Clean and Jerk
2 Minutes Rest
2 Minutes Max Reps - Barbell Squat Clean
2 Minutes Rest
1 Minute Max Reps - Double Unders/Hop Overs
1 Minute Rest
1 Minute Max Reps - Barbell Clean and Jerk
1 Minute Rest
1 Minute Max Reps - Barbell Squat Clean

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

Extra Challenge:
Men: 115#
Women: 75#

Score:
Total Double Unders/Hop Overs
Total Barbell Clean and Jerks
Total Barbell Squat Cleans

Goal:
Double Unders/Hop Overs: 140-300
Clean and Jerk: 40-65
Squat Clean: 40-65

Coaches Notes

Your working windows are super short today AND you get the same amount of rest as work time - so that means you should be sending it. Choose a weight for the clean & jerks and squat cleans that allows you to get 13-20 reps within a minute. That'll mean moving for MOST of the time. Maybe taking 1-2 breaks per minute and then getting right back to work. If you can't get at least 45 double unders within a minute, go with the hop overs!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Minutes Max Reps - Double Unders/Hop Overs
2 Minutes Rest
2 Minutes Max Reps - Sandbag Clean and Jerk
2 Minutes Rest
2 Minutes Max Reps - Sandbag Squat Clean
2 Minutes Rest
1 Minute Max Reps - Double Unders/Hop Overs
1 Minute Rest
1 Minute Max Reps - Sandbag Clean and Jerk
1 Minute Rest
1 Minute Max Reps - Sandbag Squat Clean

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

Extra Challenge:
Total Double Unders/Hop Overs
Total Sandbag Clean and Jerks
Total Sandbag Squat Cleans

Goal:
Double Unders/Hop Overs: 140-300
Clean and Jerk: 40-65
Squat Clean: 40-65

Coaches Notes

Your working windows are super short today AND you get the same amount of rest as work time - so that means you should be sending it. Choose a weight for the clean & jerks and squat cleans that allows you to get 13-20 reps within a minute. That'll mean moving for MOST of the time. Maybe taking 1-2 breaks per minute and then getting right back to work. If you can't get at least 45 double unders within a minute, go with the hop overs!

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 Rounds

Partner 1: 60 Double Unders/Hop Overs
-THEN-
Partner 2: 60 Double Unders/Hop Overs

Partner 1: 18 Barbell Clean and Jerk
-THEN-
Partner 2: 18 Barbell Clean and Jerk

Partner 1: 16 Barbell Squat Clean
-THEN-
Partner 2: 16 Barbell Squat Clean

**Only rest is while your partner is working.

**This workout could also be done with dumbells or a sandbag as seen in Program A and C.

Suggestions
Men: 75-95# / 40# DBs / 50-70# Sandbag
Women: 55-65# / 25# DBs / 25-45# Sandbag

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

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The work set out for you guys today is a relatively small amount compared to other team workouts. For that reason, and because you get to rest the entire time your partner works, we expect you to "send it" when it's your turn. Choose a weight for the clean & jerks and squat cleans that you can do unbroken or as close to unbroken as possible. That doesn't mean it has to be super light - it's OK if it's challenging and you have to really fight to get the reps done. Just make sure, as always, that you are moving well and take a break if your form is falling apart. The double unders should take no longer than 1 minute each so go with the hop overs or reduce reps if you need to!

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

MAMA MODIFICATIONS

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.

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.

Jerk

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 Strict Press, Seated Strict Press, or even Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.