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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: MJOLNIR

5 Rounds

100 Meter Run
15 Dumbbell Squat
12 Dumbbell Shoulder Rack Lunge
100 Meter Run

Rest 2 Minutes Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-2:30

Coaches Notes
We want you to run HARD every time! The run should take no more than 30 seconds. If you can't run for space or weather reasons, you can do 30 seconds of mountain climbers, hop overs, or double unders in place of each 100m run.

Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you've got lunges right after the squats.

For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: MJOLNIR

5 Rounds

100 Meter Run
15 Barbell Front Squat
12 Barbell Front Rack Lunge
100 Meter Run

Rest 2 Minutes Between Rounds

*Can do this version with a sandbag!

Suggestions
Men: 95#
Women: 65#

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

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-2:30

Coaches Notes
We want you to run HARD every time! The run should take no more than 30 seconds. If you can't run for space or weather reasons, you can do 30 seconds of mountain climbers, hop overs, or double unders in place of each 100m run.

Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you've got lunges right after the squats.

For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: MJOLNIR

5 Rounds

10 Cal (M) / 7 Cal (W) Bike
- OR - 12 Cal (M) / 8 Cal (W) Row
15 Barbell Front Squat
12 Barbell Front Rack Lunge
10 Cal (M) / 7 Cal (W) Bike
- OR - 12 Cal (M) / 8 Cal (W) Row

Rest 2 Minutes Between Rounds

*Can also do this version with dumbbells or sandbag!

Suggestions
Men: 95#
Women: 65#

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

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-2:30

Coaches Notes
We want you to bike/row HARD every time! The bike/row should take no more than 30 seconds.

Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you've got lunges right after the squats.

For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.

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.

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.

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.

Reps vary between version today! Read carefully!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

8 Renegade Row
16 Alternating Dumbbell Snatch

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of "pulling" type movement so the grip is going to be taxed and intelligent breaks will be critical.

Choose a weight that you can perform the rengade rows well, in 1-3 sets the whole way through. Focus on maintaining a rigid plank position and don't allow the hips to pike up during the row portion of the movement. These should take around a minute.

Try to go unbroken on the snatches for at least the first half of the workout. Remember to be aggressive with the hips as you stand to drive the weight up. This will help save your grip.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

8 Renegade Row
12 Barbell Power Snatch

Suggestions
Men: 75#
Women: 55#

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of "pulling" type movement so the grip is going to be taxed and intelligent breaks will be critical.

Choose a weight that you can perform the rengade rows well, in 1-3 sets the whole way through. Focus on maintaining a rigid plank position and don't allow the hips to pike up during the row portion of the movement. These should take around a minute.

Try to do the snatches in no more than 2 sets for at least the first half of the workout. Remember to be aggressive with the hips as you stand to drive the weight up. This will help save your grip.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

10 Sandbag Push Up + Lateral Drag
10 Sandbag Ground to Overhead

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

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of "pulling" type movement so the grip is going to be taxed and intelligent breaks will be critical.

The push up + lateral drags should be performed in 1-2 sets the whole way through. Focus on maintaining a rigid plank position and don't allow the hips to pike up during the drag portion of the movement. These should take around a minute even in the later rounds.

Take the time to set up properly for every rep of the ground to overheads. Consider releasing the bag on the way down, then regripping on the floor. Make sure the chest is up, belly tight before starting the next rep.

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

MAMA MODIFICATIONS

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 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Complete the Following in a 1 Minute of WORK / 1 Minute of REST Cycle:

120 Wall Ball
80 Burpee

Get as far as you can in 1 minute - then rest 1 minute - pick up where you left off on the next minute - and so on.

Suggestions
Men: 20#ish Ball
Women: 13-15# Ball

Extra Challenge
2 Options:
Wear a Vest
or
Increase Reps to 150/100

Score: Total Time (this will include the minutes of rest - should just be the time on the clock when you complete your final burpee)

Goal: 16-23 Minutes

Coaches Notes
To hit the goal for this workout, you'll need to hold 18-30 Wall Balls and 13-20 Burpees in their respective working minutes.

For 30 wall balls in a minute, you are going unbroken. You can take 1-2 short breaks in the minute and still get at least 18. Set yourself up so that you can do a minimum of 6-7 at a time, even in the last reps.

Breathe on the burpees and try to move at a continuous pace for the whole minute. 13 reps in a minute may seem pretty challenging but remember you have that minute of rest in between so push the pace when it is time to work. Use a customization that allows you to hit the goal.

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

MAMA MODIFICATIONS

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.

Burpee

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

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds

Run 400 Meters
15 Dumbbell Clean and Jerks
15 Kipping Pull Ups

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / 20 Pull Ups
Women: 35# DBs / 20 Pull Ups

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The run should take 2:00-2:30 in every round. Just keep moving!

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. Make sure you lower the dumbbells to the floor with control every time.

Go with a pull up variation that you think you'll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds

Run 400 Meters
15 Barbell Clean and Jerks
15 Kipping Pull Ups

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135# / 20 Pull Ups
Women: 75-85# / 20 Pull Ups

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The run should take 2:00-2:30 in every round. Just keep moving!

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. The weight should allow you to cycle multiple reps at a time even in the third round.

Go with a pull up variation that you think you'll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

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

15 Barbell Clean and Jerks
15 Kipping Pull Ups

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 95# / 40# DBs
Women: 65# / 25# DBs

Extra Challenge
Men: 115-135# / 50# DBs / 20 Pull Ups
Women: 75-85# / 35# DBs / 20 Pull Ups

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The bike/row should take 2:00-2:30 in every round. Just keep moving and adjust the calories/distance to fit the time window if necessary.

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. The weight should allow you to cycle multiple reps at a time even in the third round.

Go with a pull up variation that you think you'll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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.

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.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1:

50 Kettlebell Overhead Swings
30 Box Jumps

Rest 1 Minute

Part 2:

2 Rounds

25 Kettlebell Overhead Swings
15 Box Jumps

Rest 1 Minute (After 2 rounds have been completed)

Part 3:

4 Rounds

12 Kettlebell Overhead Swings
8 Box Jumps

Suggestions
Men: 40-55# KB/DB - 20-24" Box
Women: 25-35# KB/DB - 16-20" Box

Extra Challenge
Men: 55-70# KB/DB - 24-30" Box
Women: 35-55# KB/DB - 20-24" Box

Basically go with a heavier KB - a higher box - or BOTH!

Score:
Part 1 Total Time
Part 2 Total Time
Part 3 Total Time

Goal: 3-5 Minutes for Each

Coaches Notes
These are two movements that were meant for each other! Both require and explosive extension of the hips so expect them to have an impact on one another.

Choose a load on the swings that you can complete at least 15 reps at a time in parts 1 and 2. Think about breaking the reps in part 1 a little early, to avoid blowing up the forearms later in the workout. For part 3, try to go unbroken for all 4 rounds!

Find a rhythm on the box jumps that you can be moving as continuously as possible. That might mean taking an extra breath on top of the box or a pause after stepping down to set up for the next jump. This will help keep you from redlining and having to take really long breaks. In part 2 and definitely in part 3, ramp up the pace/intensity of the jumps.

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

MAMA MODIFICATIONS

KB Swing

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

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

Run 200 Meters
10 Dumbbell Step Up Over

**This workout could also be done with:
Barbell Back Rack Step Up
Sandbag Shoulder Step Up Over

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

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score: Total Time

Goal: 15-20 Minutes

Coaches Notes
Be careful not to come out of the gates too hot on this one. The work within each round is relatively low but 10 rounds adds up quickly. The run should take 0:50-1:15. If your first few runs take at or above 1:15, we strongly recommend reducing the distance to something you can complete in that time. Go with a weight and height for the step up overs that will allow you to do those 10 reps unbroken for most - if not the entire - workout. Your grip may become a factor in later rounds but with a break during the run, it would be a great opportunity to challenge - and improve - your grip stamina.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 250 Meter Row
10 Dumbbell Step Up Over

**This workout could also be done with:
Barbell Back Rack Step Up
Sandbag Shoulder Step Up Over

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

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score: Total Time

Goal: 15-20 Minutes

Coaches Notes
Be careful not to come out of the gates too hot on this one. The work within each round is relatively low but 10 rounds adds up quickly. The bike/row should take 0:50-1:15. If your first few bikes/rows take at or above 1:15, we strongly recommend reducing the calories/distance to something you can complete in that time. Go with a weight and height for the step up overs that you can do those 10 reps unbroken with. Your grip is more likely to become a factor in later rounds because of the upperbody work in the bike/row. For that reason, it may be wise to break breifly once per set and do your best to only need that one break each round for the entire workout.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds

Partner 1: Run 200 Meters

While

Partner 2: Max Reps Dumbbell Step Up Over

Then SWITCH

Partner 1: Max Reps Dumbbell Step Up Over

Partner 2: Run 200 Meters

**This workout could also be done with a barbell back rack step up or sandbag shoulder step up over as seen in Program A - or - using a bike/rower as seen in Program C.

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

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score:
Total Time
Total Number of Step Up Over Reps COMBINED

Goal:
16-22 Minutes
170-220 Reps (85-110 Reps EACH)

Coaches Notes
The way this works is while you run, your partner chips away at step up overs. When you get back, they run while you do step up overs. After you both have run 200 meters, one round is complete. Continue to switch off until 10 rounds are done. This one has no built-in rest. Both partners will be working the entire time (unless one or both of you choose to rest, of course).

Don't sandbag the run to give your partner more time but these definitely shouldn't be an all-out sprint. You're looking for each 200 to take 0:50-1:15. Go with a weight and height for the step up overs that will allow you to get 8-11 reps each round. Your grip may become a factor in later rounds but with a break during the run, it would be a great opportunity to challenge - and improve - your grip stamina.

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.

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.