---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

6 Rounds

15 Kettlebell Overhead Swing
200 Meter Run
12 Dumbbell Thruster

Rest 1 minute between rounds

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

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

Could also go with a heavier KB if you have one!

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-3:30

Coaches Notes

We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

6 Rounds

15 Kettlebell Overhead Swing
200 Meter Run
12 Barbell Thruster

Rest 1 minute between rounds

Suggestions
Men: 75-95# / 40-55# KB/DB
Women: 55-65# / 25-35# KB/DB

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

Could also go with a heavier KB if you have one!

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-3:30

Coaches Notes

We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

15 Kettlebell Overhead Swing

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

12 Barbell Thruster

Rest 1 minute between rounds

Suggestions
Men: 75-95# / 40-55# KB/DB
Women: 55-65# / 25-35# KB/DB

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

Could also go with a heavier KB if you have one!

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-3:30

Coaches Notes

We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the bike/row, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the bike/row go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

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.

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.

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

10 Dumbbell Power Cleans
10 Burpees

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

Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.

Score: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

10 Barbell Power Cleans
10 Burpees

Suggestions
Men: 75-135#
Women: 55-85#

Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.

Score 1: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Score 2: Weight Used

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

10 Sandbag Power Cleans
10 Burpees

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

Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you set yourself up properly, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. You can also release the bag on the way down between each rep, just make sure you set right back up for the next one.

Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

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.

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

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

21 Dumbbell Hop Overs
7 Dumbbell Squats
21 Dumbbell Hop Overs
7 Toes to Bar

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

**May also choose to do this workout with double unders.

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: 7-9 Rounds

Coaches Notes

Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speed bump in between the squats and toes to bar. They should take less than 20 seconds each time.

Choose a weight on the squats that you could go unbroken. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.

For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

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

21 Dumbbell Hop Overs
7 Barbell Front Squats
21 Dumbbell Hop Overs
7 Toes to Bar

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

**May also choose to do this workout with double unders - or for a fun challenge hop over your barbell!

Suggestions
Men: 95#
Women: 65#

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speed bump in between the squats and toes to bar. They should take less than 20 seconds each time.

Choose a weight on the squats that you could go unbroken. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.

For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

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

21 Dumbbell Hop Overs
7 Sandbag Front Squats
21 Dumbbell Hop Overs
7 Toes to Bar

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

**May also choose to do this workout with double unders - or for a fun challenge hop over your sandbag

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speed bump in between the squats and toes to bar. They should take less than 20 seconds each time.

The squats should be unbroken. Keep the elbows up so you don't get pulled forward. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.

For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.

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.

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.

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.

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

12 Dumbbell Deadlift
12 Push Up + Pull Across

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / Increase Push Up + Pull Across to 16
Women: 35# DBs / Increase Push Up + Pull Across to 16

Score: Total Time

Goal: 12-16 Minutes

Coaches Notes

We are shooting for 1:30-2:00 per round today. Don't get sloppy on the deadlifts, make sure you set up properly for every rep and you stand up all the way at the top. Choose a weight that you can perform these in 1-2 sets the whole way.

The push up + pull across may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

8 Barbell Deadlift
12 Push Up + Pull Across

**If you don't have a dumbbell for Push Up + Pull Across - you may do Push Up + Taps or Push Up and Over a Plate.

Suggestions
Men: 135-165# / 40-50# DB
Women: 85-105# / 25-35# DB

Extra Challenge
Men: 185-225# / Increase Push Up + Pull Across to 16
Women: 125-155# / Increase Push Up + Pull Across to 16

Score 1: Total Time
Score 2: Weight Used

Goal: 12-16 Minutes
Challenge yourself with the weight as long as you can stay within the goal range.

Coaches Notes

We are shooting for 1:30-2:00 per round today.

Choose a weight on the deadlifts that you can finish the reps in 1-2 sets in every round. Make sure you are keeping your chest up and back flat as you initiate each rep.

The push up + pull across may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

6-10 Sandbag Over Shoulder
12 Push Up + Lateral Drag

**If doing the Extra Challenge - Heavy Bag option of Sandbag Over Shoulder for this one - you may use a lighter sandbag or a dumbbell for Push Up + Drag.

Suggestions
Men: 50-70# Sandbag (10 Reps of Over Shoulder)
Women: 25-45# Sandbag (10 Reps of Over Shoulder)

Extra Challenge
Men: 100-150# Sandbag (6-8 Reps of Over Shoulder)
Women: 60-80# Sandbag (6-8 Reps of Over Shoulder)

Score 1: Total Time
Score 2: Weight Used

Goal: 12-16 Minutes
Challenge yourself with the weight as long as you can stay within the goal range.

Coaches Notes

We are shooting for 1:30-2:00 per round today.

Choose a rep count on the sandbag over the shoulders that you can complete them in :30-:45. Reduce the reps if they start taking over a minute. Make sure you are keeping your chest up and back flat as you initiate each rep.

The push up + lateral drag may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

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

MAMA MODIFICATIONS

KB/DB Deadlift

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

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.

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Dumbbell Step Up Over
Run 200 Meters
12 Kipping Pull Up

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups

**Could also do this version with Sandbag Shoulder Step Up Over

Suggestions
Men: 40-50# DBs / 20-24" Box
Women: 25-35# DBs / 16-20" Box

Extra Challenge
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if the first 4 rounds are each under 3:30

Score:
Fastest Round
Slowest Round

Goal: 3:15-4:30

Coaches Notes

We are looking for full send here - especially on the runs which should be a minute or less each time. The first couple rounds should be closer to the lower part of the goal range and if you are really sending it, the later round times will creep up to the higher end of the goal range. But, all 4 rounds should be within that window.

It is a step up OVER not just a step up. Practice your pivot on top of the box during your warm up. This movement is all about efficiency so hitting a few warm up sets, even unweighted will help you be more fluid in the workout. See if you can go unbroken on these for at least the first two rounds.

Choose a pull up variation that you can get through them in under a minute and in 1-3 sets the whole way. Keep the breaks short, you get a juicy 2 minute rest right after the pull ups!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

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

12 Dumbbell Step Up Over

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

12 Kipping Pull Up

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups

**Could also do this version with Sandbag Shoulder Step Up Over

Suggestions
Men: 40-50# DBs / 20-24" Box
Women: 25-35# DBs / 16-20" Box

Extra Challenge
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if the first 4 rounds are each under 3:30

Score:
Fastest Round
Slowest Round

Goal: 3:15-4:30

Coaches Notes

We are looking for full send here - especially on the bike/row which should be a minute or less each time. The first couple rounds should be closer to the lower part of the goal range and if you are really sending it, the later round times will creep up to the higher end of the goal range. But, all 4 rounds should be within that window.

It is a step up OVER not just a step up. Practice your pivot on top of the box during your warm up. This movement is all about efficiency so hitting a few warm up sets, even unweighted will help you be more fluid in the workout. See if you can go unbroken on these for at least the first two rounds.

Choose a pull up variation that you can get through them in under a minute and in 1-3 sets the whole way. Keep the breaks short, you get a juicy 2 minute rest right after the pull ups!

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.

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.

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

LEVEL 1

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

3 DB Burpee Squat Cleans
6 Box Jumps

Can do step ups in this level / jump overs also allowed

Suggestions
Men: 30-40# DBs / 20-24" Box
Women: 15-25# DBs / 16-20" Box

Score: Rounds (Minutes) Completed with ALL Work

Goal: Complete all 12 Minutes with 3 and 6

Coaches Notes

For this level you have a range of weight options and box jump heights to choose from. Start at the lighter end, and if you pass - we suggest you work to pass this level with the heavier end of the range before moving on to Level 2.

You are allowed to do step ups and still pass this level - but definitely jump if you can!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 15-20 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (3 DB Burpee Squat Cleans and 6 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

LEVEL 2

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

4 DB Burpee Squat Cleans
8 Box Jumps

Step Ups for injury ok also jump overs if no box

Suggestions
Men: 40# DBs / 22-24" Box
Women: 25# DBs / 18-20" Box

Score: Rounds (Minutes) Completed with ALL Work

Goal: Complete all 12 Minutes with 4 and 8

Coaches Notes

You are allowed to do step ups and still pass this level - but definitely jump if you can!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-20 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (4 DB Burpee Squat Cleans and 8 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

LEVEL 3

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

5 DB Burpee Squat Cleans
10 Box Jumps

Jump Overs OK

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

Score: Rounds (Minutes) Completed with ALL Work

Goal: Complete all 12 Minutes with 5 and 10

Coaches Notes

No customizations (other than jump overs if you don't have a box) allowed to pass this level!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-15 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (5 DB Burpee Squat Cleans and 10 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

LEVEL 4

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

5 DB Burpee Squat Cleans
10 Box Jumps

Jump Overs Okay at the appropriate height

Suggestions
Men: 50# DBs / 24" Box
Women: 35# DBs / 20" Box

Score: Rounds (Minutes) Completed with ALL Work

Goal: Complete all 12 Minutes with 5 and 10

Coaches Notes

This is going to sting a bit...

No customizations (other than jump overs if you don't have a box) allowed to pass this level!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-15 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (5 DB Burpee Squat Cleans and 10 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

This workout is the TEAM VERSION of Diagnostic #3, which was programmed yesterday - Saturday, 4/16. It will NOT count as a Diagnostic score but will count as a regular workout toward 75/365/1000 if you complete it.

In Teams of 2

12 Rounds, Each

4 Devil Squat Clean
8 Box Jump

Perform in a You Go - I Go fashion. So one partner does a full round while the other rests, then switch. Continue going back and forth until both have done 12 rounds (24 total).

Suggestions
Men: 40# DBs / 22-24" Box
Women: 25# DBs / 18-20" Box

Extra Challenge
Men/Women: Increase reps to 5 and 10 - ONLY if you're still able to finish a round in 45 seconds or less

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

You're shooting for each round to take 0:45-1:00. That's a fast pace but it should be doable considering you're resting for the entire length of time that your partner rests AND assuming you're making the appropriate weight selection and/or necessary customizations.

Don't get sloppy on the devil squat cleans. Hit all of your positions sharp and clean, and do your best to breathe throughout each rep. When you get to the box for that first jump, focus on an explosive drive and pick up those feet because your legs will be tired. Find a steady rhythm and do your best to not take any breaks knowing you'll rest as soon as this round is done.

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

MAMA MODIFICATIONS

Burpee

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

DB/Back/Front/Goblet/Air Squat

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

Power Clean

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

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.