Programs A and C only for this one - Empty Barbell and Single Dumbbell Thruster are Customizations for Program A

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: DRAUPNIR

Every 9 Minutes for 27 Minutes (3 Total Sets)

6 Rounds

8 Box Jump
8 Wall Ball
8 Kettlebell Overhead Swing

Rest any time remaining in 9-minute window

Suggestions
Men: 20-24" | 40-55# KB/DB | 18-20# WB
Women: 16-20" | 25-35# KB/DB | 13-15# WB

Extra Challenge:
Men/Women: Increase reps to 10-10-10

Score: Slowest Round ONLY

Goal: 6:00-8:00

Coaches Notes
This workout has the potential to be very deceiving. The reps are low each round but you've got 6 rounds each time so make sure you set yourself up for success by customizing appropriately. We are looking for a pace of 1:00-1:20 per round. Everything should be unbroken and transitions need to be tight.

We want a minimum of a minute rest between sets. You will be doing a total of 144 reps of each movement so expect that the 3rd set is going to require a lot of grit. If the first set takes you more than 8 minutes, or even really close to 8 minutes, consider customizing the height of the jump, wall ball target height, or swing load/variation.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: DRAUPNIR

Every 9 Minutes for 27 Minutes (3 Total Sets)

6 Rounds

8 Box Jump
8 Sandbag Thruster
8 Sandbag Hang to Shoulder

Rest any time remaining in 9-minute window

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

Extra Challenge:
Men/Women: Increase reps to 10-10-10

Score: Slowest Round ONLY

Goal: 6:00-8:00

Coaches Notes
This workout has the potential to be very deceiving. The reps are low each round but you've got 6 rounds each time so make sure you set yourself up for success by customizing appropriately. We are looking for a pace of 1:00-1:20 per round. Everything should be unbroken and transitions need to be tight.

We want a minimum of a minute rest between sets. You will be doing a total of 144 reps of each movement so expect that the 3rd set is going to require a lot of grit. If the first set takes you more than 8 minutes, or even really close to 8 minutes, consider customizing the height of the jump, or perhaps an adjustment to the reps of thrusters or hang to shoulders. Even going down to 6 reps instead of 8 if you are working with a heavier bag will save a lot of time across 6 rounds.

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.

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.

KB Swing

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

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

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

4 Wall Walks
400 Meter Run

Rest 1 Minute Between Rounds

No Weight Needed!

Extra Challenge:
Men/Women: Increase Wall Walks to 6 Each Time

Score: Slowest Round ONLY

Goal: 2:00-3:25

Coaches Notes
Today's workout has a nice balance of controlled strength with the wall walks and a hard run. We are looking for FULL SEND on the run each time.

The one minute rest between rounds should not be enough to fully recover, so expect that the round times will fall off as the workout progresses.

Choose a variation on the wall walk that you can complete 4 reps in about a minute or so. You will need more rest between reps in the later rounds but if the wall walks in the first round take more than a minute, you may want to customize. Remember, the wall walk is to the wall and all the way back down to the floor. Make sure that you are moving with control the whole time and avoid a sloppy descent!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

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

Rest 1 Minute Between Rounds

No Weight Needed!

Extra Challenge:
Men/Women: Increase Wall Walks to 6 Each Time

Score: Slowest Round ONLY

Goal: 2:15-3:25

Coaches Notes
Today's workout has a nice balance of controlled strength with the wall walks and a hard bike/row. We are looking for FULL SEND on the bike/row each time.

The one minute rest between rounds should not be enough to fully recover, so expect that the round times will fall off as the workout progresses.

Choose a variation on the wall walk that you can complete 4 reps in about a minute or so. You will need more rest between reps in the later rounds but if the wall walks in the first round take more than a minute, you may want to customize. Remember, the wall walk is to the wall and all the way back down to the floor. Make sure that you are moving with control the whole time and avoid a sloppy descent!

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.

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.

This workout has 2 Parts and 2 Scores!

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1:

5 Kipping Pull Up
5 Dumbbell Thruster
10 Kipping Pull Up
10 Dumbbell Thruster
15 Kipping Pull Up
15 Dumbbell Thruster
10 Kipping Pull Up
10 Dumbbell Thruster
5 Kipping Pull Up
5 Dumbbell Thruster

Rest 3 Minutes Before Part 2

Part 2:

20 Kipping Pull Ups
20 Dumbbell Thruster

**Strict Pull Up Option (Part 1): 3-6-9-6-3
**Strict Pull Up Option (Part 2): 12 Strict Pull Ups

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / Increase Part 2 Reps to 30/30
Women: 35# DBs / Increase Part 2 Reps to 30/30

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 3-8 Minutes
Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don't try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don't go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don't actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Go with a weight that you could do 15 unbroken thrusters when fresh. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Part 1:

5 Kipping Pull Up
5 Barbell Thruster
10 Kipping Pull Up
10 Barbell Thruster
15 Kipping Pull Up
15 Barbell Thruster
10 Kipping Pull Up
10 Barbell Thruster
5 Kipping Pull Up
5 Barbell Thruster

Rest 3 Minutes Before Part 2

Part 2:

20 Kipping Pull Ups
20 Barbell Thrusters

**Strict Pull Up Option (Part 1): 3-6-9-6-3
**Strict Pull Up Option (Part 2): 12 Strict Pull Ups

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

Extra Challenge:
Men: 95-115# / Increase Part 2 Reps to 30/30
Women: 65-75# / Increase Part 2 Reps to 30/30

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 3-8 Minutes
Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don't try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don't go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don't actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Go with a weight that you could do 15 unbroken thrusters when fresh. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1:

5 Kipping Pull Up
5 Side to Side SandbagThruster
10 Kipping Pull Up
10 Side to Side Sandbag Thruster
15 Kipping Pull Up
15 Side to Side Sandbag Thruster
10 Kipping Pull Up
10 Side to Side Sandbag Thruster
5 Kipping Pull Up
5 Side to Side Sandbag Thruster

Rest 3 Minutes Before Part 2

Part 2:

20 Kipping Pull Ups
20 Side to Side Sandbag Thrusters

**Strict Pull Up Option (Part 1): 3-6-9-6-3
**Strict Pull Up Option (Part 2): 12 Strict Pull Ups

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

Extra Challenge:
Men/Women: Increase Part 2 Reps to 30/30

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 3-8 Minutes
Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don't try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don't go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don't actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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.

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.

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)

15 Double Unders/Hop Overs
7 Dumbbell Deadlift
5 Dumbbell Hang Power Clean

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / 20 Double Unders/Hop Overs
Women: 35# DBs / 20 Doubel Unders/Hop Overs

Score: Number of Rounds where all work was completed - (out of 10)

Goal:
Challenge yourself with loading and reps - but shoot to finish all rounds. Each round should take 35-50 seconds.

Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.

The double unders/hop overs should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.

7 Deadlifts is not a high number, they should be unbroken but you don't have to rush them. Make sure you have a good set up every time.

For at least the first few rounds, you should be able to go right into the hang power cleans after the 7th deadlift. Toward the end, if you need to break, break after the 6th deadlift. Then, perform your 7th rep to get into position for the hang power cleans.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)

15 Double Unders/Hop Overs
5 Barbell Deadlift
3 Barbell Hang Power Clean

Suggestions
Men: 115-135#
Women: 75-85#

Extra Challenge:
Men: 155#+
Women: 95#+

Score: Weight Used

Goal:
Challenge yourself with loading - but shoot to finish all rounds. Each round should take 35-50 seconds.

Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.

The double unders/hop overs should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.

5 Deadlifts is not a high number, they should be unbroken but you don't have to rush them. Make sure you have a good set up every time.

For at least the first few rounds, you should be able to go right into the hang power cleans after the 5th deadlift. Toward the end, if you need to break, break after the 4th deadlift. Then, perform your 5th rep to get into position for the hang power cleans.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)

15 Double Unders/Hop Overs
4 Sandbag Over Shoulder
6 Sandbag Hang Power Clean

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

If you have variable sandbag weights - you could do the over the shoulder with a heavier bag. OR you could even combine this version with the 4 over the shoulder with the barbell or dumbbells for the hang power cleans.

Score: Number of Rounds where all work was completed - (out of 10)

Goal:
Challenge yourself with loading and reps - but shoot to finish all rounds. Each round should take 35-50 seconds.

Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.

The double unders/hop overs should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.

Try to find a good rhythm on the over the shoulders. As soon as the bag passes over your shoulder, turn and set up for the next rep. It's only 4 reps so no need to rush, be smooth. Make sure that you are in a proper set up position for each rep.

Keep the bag close on the hang power cleans. Focus on extending the hips, then getting the elbows around fast.

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

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.

Program A is broken down differently than Program B and C today!

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is:

3 Rounds

8 (Right) Single Arm Devil Press
8 (Right Arm) Single Dumbbell Overhead Lunge

After 3 Rounds - Rest 1 Minute

Then

3 Rounds

8 (Left) Single Arm Devil Press
8 (Left Arm) Single Dumbbell Overhead Lunge

After 3 Rounds - Rest 1 Minute

Suggestions
Men: 40# DB
Women: 25# DB

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

Score: Total Time (Including Rest)

Goal: 22-28 Minutes

Coaches Notes
To clarify, you'll start with 3 rounds on the right arm, rest 1 minute, 3 rounds on the left arm, rest 1 minute. That is one set. The workout is 3 sets total.

Choose a weight you can hold onto the dumbbell for all 8 reps of the devil presses each time. Make sure you use your hips to send the weight up so you can save your shoulder for the overhead lunge. Ideally, overhead lunges are unbroken for at least the first two sets.

Each 3 round section should be completed in 2:30-3:30 the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Sets

Each Set is a 3 Rounds

8 Burpee
8 Barbell Power Snatch
8 Alternating Barbell Overhead Lunges

Rest 1 Minute after each SET (after 3 rounds of work)

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Time (Including Rest)

Goal: 19-24 Minutes

Coaches Notes
So, you'll do 3 rounds, rest a minute, then repeat 4 more times.

This is 3:00-4:00 per set, or 1:00-1:20 per round which is moving pretty fast.

Go with a burpee variation that you can maintain a steady pace for all 8 reps. Breathe, keep it smooth and get through them in about 30-40 seconds.

Choose a weight on the snatches and overhead lunges that you could go right from the 8th snatch into the lunges for the first couple rounds of the first few sets. After that, break after the 7th snatch. Then perform your 8th rep and go right into the lunges.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Sets

Each Set is a 3 Rounds

8 Sandbag Burpee
8 Alternating Sandbag Overhead Lunges

Rest 1 Minute after each SET (after 3 rounds of work)

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

Score: Total Time (Including Rest)

Goal: 18-24 Minutes

Coaches Notes
So, you'll do 3 rounds, rest a minute, then repeat 4 more times.

This is 3:00-4:00 per set, or 1:00-1:20 per round which is moving pretty fast.

Find a rhythm on the sandbag burpees that you can maintain for all 8 reps. Release the bag on the way down, then immediately re grip, set up properly and go into the next rep.

Keep your chest up and belly tight on the lunges. Remember to press up out of the shoulders on the way down and back up out of the lunge.

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

MAMA MODIFICATIONS

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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.

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.

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

On a 10 Minute Clock:

Run 800 Meters

Then With Remaining Time

AMRAP (As Many Rounds and Reps as Possible)

10 Dumbbell Push Press
10 Toes to Bar

**If doing V-ups/Alternating V-Ups increase reps to 14 each time

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

Extra Challenge:
Men/Women: Increase Run to 1200 Meters

Score:
800 Meter/1200 Meter Run Time
Total Rounds and Reps from the 10/10 AMRAP portion

Goal 1: 4:00 - 6:00
Goal 2: 4-6 Rounds

Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the distance of the run if it's going to take you longer than 6 minutes!! If you know you can run the 800 in under 4 minutes - do extra challenge today! The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

On a 10 Minute Clock:

Run 800 Meters

Then With Remaining Time

AMRAP (As Many Rounds and Reps as Possible)

10 Barbell Push Press
10 Toes to Bar

**If doing V-ups/Alternating V-Ups increase reps to 14 each time

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

Extra Challenge:
Men/Women: Increase Run to 1200 Meters

Score:
800 Meter/1200 Meter Run Time
Total Rounds and Reps from the 10/10 AMRAP portion

Goal 1: 4:00 - 6:00
Goal 2: 4-6 Rounds

Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the distance of the run if it's going to take you longer than 6 minutes!! If you know you can run the 800 in under 4 minutes - do extra challenge today! The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

On a 10 Minute Clock:

60 Cal Bike (M) / 44 Cal Bike (W) - Assault Bike
-OR- 1000 Meter Row

Then With Remaining Time

AMRAP (As Many Rounds and Reps as Possible)

10 Barbell Push Press
10 Toes to Bar

**If doing V-ups/Alternating V-Ups increase reps to 14 each time

**This version could also be done with dumbbell push press.

Suggestions
Men: 95-115# / 40-50# DBs
Women: 65-75# / 25-35# DBs

Extra Challenge:
Men/Women: Increase Bike/Row to:

90 Cal Bike (M) / 66 Cal Bike (W)
-OR- 1500 Meter Row

Score:
Bike/Row Time
Total Rounds and Reps from the 10/10 AMRAP portion

Goal 1: 4:00 - 6:00
Goal 2: 4-6 Rounds

Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the calories/distance on the bike/row if it's going to take you longer than 6 minutes!! If you know you can do the bike/row in under 4 minutes - do extra challenge today! The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.

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

Run 400 Meters (Together)
Partner 1: 15 Toes to Bar
Partner 2: 15 Dumbbell Push Press
then
Partner 1: 15 Dumbbell Push Press
Partner 2: 15 Toes to Bar

**Only rest is if you finish your toes to bar/push press while your partner still has work to do. Both people should be working pretty much at all times.

**This workout could also be done with the barbell as seen in Program B or using bike/row as seen in Program C (distances would be 30 cal (M) / 22 Cal (W) - Assault Bike -OR- 500 Meter Row)

Suggestions
Men: 95-115# / 40-50# DBs
Women: 65-75# / 25-35# DBs

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
So the way this works is when you guys come in from the run, you start on the 15 toes to bar while your partner gets to work on the 15 push press (or vice versa). Once you both are finished with that, you'll switch. So you do the push press while your partner does the toes to bar. That's one round. Repeat 2 more times.

The run should take 2:00-2:30. Don't start on the TTB/PP until both partners are back from the run. Choose a toes to bar variation that allows you to knock our 5-8 reps at a time. We suggest breaking 1-2 times from the start so that you don't resort to singles or doubles in the final round. Choose a weight for the push press that you can do in 1-2 sets for all 3 rounds.

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.

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.

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.