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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

400m Run
15 Burpee Toes to Bar
400m Run
30 Burpees

Suggestions
Customize B/TTB with 15 Burpees + 15 V-Ups

Extra Challenge
3 Rounds - If you finish first 2 rounds in under 14 Minutes.

Score: Total Time

Goal: 13-19 Minutes

Coaches Notes

Get ready for some heavy breathing, guys! In fact, it's probably a good idea to be mindful of your breath from the start. Take long inhales and exhales on that first run and try to exhale fully and forcefully through the remainder of the workout.

Each 400m run should take 2:00-2:30. If you're sneaking past that 2:30 mark, we recommend reducing the distance.

Find a smooth, steady pace for both the burpee toes to bar and the burpees, rather than sprinting through a few reps then resting, sprinting, resting, etc. Practice a few burpee toes to bar reps in your warm up so you have an idea of where to set your feet and hands to make the jump up to the pull up bar the most efficient.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

30/22 Cal Bike
-OR- 36/26 Cal Row
15 Burpee Toes to Bar
30/22 Cal Bike
-OR- 36/26 Cal Row
30 Burpees

Suggestions
Customize B/TTB with 15 Burpees + 15 V-Ups

Extra Challenge
3 Rounds - If you finish first 2 rounds in under 14 Minutes.

Score: Total Time

Goal: 13-19 Minutes

Coaches Notes

Get ready for some heavy breathing, guys! In fact, it's probably a good idea to be mindful of your breath from the start. Take long inhales and exhales on that first bike/row and try to exhale fully and forcefully through the remainder of the workout.

Each bike/row should take 2:00-2:30. If you're sneaking past that 2:30 mark, we recommend reducing the calories

Find a smooth, steady pace for both the burpee toes to bar and the burpees, rather than sprinting through a few reps then resting, sprinting, resting, etc. Practice a few burpee toes to bar reps in your warm up so you have an idea of where to set your feet and hands to make the jump up to the pull up bar the most efficient.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set = 5 Rounds

9 Dumbbell Deadlift
6 Dumbbell Hang Power Clean
3 Dumbbell Thrusters

Rest 2 Minutes Between Sets

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time

Goal: 2:30 - 4:30 Each Set

Coaches Notes

To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the weight down for most if not all the rounds. This is only doable if you choose an appropriate load and treat each set like it's own sprint style workout. So don't hold back!

Try a practice round during your warm up to get a feel for the speed at which you'll need to move in order to stay on pace. You are logging a score for each set so expect that if you are going all out in each set, the times will slow down a bit from the first to the last. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set = 5 Rounds

7 Barbell Deadlift
5 Barbell Hang Power Clean
3 Barbell Thrusters

Rest 2 Minutes Between Sets

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

Extra Challenge
Men: 115#
Women: 75#

Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time

Goal: 2:30 - 4:30 Each Set

Coaches Notes

To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the weight down for most if not all the rounds. This is only doable if you choose an appropriate load and treat each set like it's own sprint style workout. So don't hold back!

Try a practice round during your warm up to get a feel for the speed at which you'll need to move in order to stay on pace. You are logging a score for each set so expect that if you are going all out in each set, the times will slow down a bit from the first to the last. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set = 5 Rounds

9 Sandbag Deadlift
6 Sandbag Hang Power Clean
3 Sandbag Thrusters

Rest 2 Minutes Between Sets

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

Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time

Goal: 2:30 - 4:30 Each Set

Coaches Notes

To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the bag down for most if not all the rounds. This is only doable if you treat each set like it's own sprint style workout. So don't hold back!

If you are working with a heavier bag, you may need to reduce the reps to 7-5-3.

Try a practice round during your warm up to get a feel for the speed at which you'll need to move in order to stay on pace. You are logging a score for each set so expect that if you are going all out in each set, the times will slow down a bit from the first to the last. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

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

24 Kipping Pull Ups
12 Box Jump
24 Alternating Dumbbell Farmer Step Up
12 Box Jump

**Strict Pull Up Option: 12-16 Strict Pull Ups Each Time

**No Pull Up Bar Option: 24 Dumbbell Bent Over Rows

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

Extra Challenge
Men: 50# DBs / 24-30" Box
Women: 35# DBs / 20-24" Box

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-4 Rounds

Coaches Notes

If you achieve the goal number of rounds for this workout, you are looking at 72-96 total kipping pull ups. Please take the time to warm up properly. Each round should take 4:00-5:20.

Break up the pull ups early, way before you feel like you have to. Just a short break to shake out the arms and relieve the grip will allow you sustain your pace for longer and prevent going to failure. Choose a pull up variation that you could do at least 12 unbroken when fresh. For the workout, consider breaking every 6-8 reps.

The step ups will tax your grip as well. Break these into 2-3 sets the whole way.

Stay focused on your box jumps, especially the set after the step ups. Your legs may not be behaving like you expect them to!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

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

24 Kipping Pull Ups
12 Box Jump
24 Alternating Sandbag Shoulder Step Up
12 Box Jump

**Strict Pull Up Option: 12-16 Strict Pull Ups Each Time

**No Pull Up Bar Option: 24 Sandbag Bent Over Slams

Suggestions
Men: 50-70# Sandbag / 20-24" Box
Women: 25-45# Sandbag / 16-20" Box

Extra Challenge
Men/Women: Use a higher box

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-4 Rounds

Coaches Notes

If you achieve the goal number of rounds for this workout, you are looking at 72-96 total kipping pull ups. Please take the time to warm up properly. Each round should take 4:00-5:20.

Break up the pull ups early, way before you feel like you have to. Just a short break to shake out the arms and relieve the grip will allow you sustain your pace for longer and prevent going to failure. Choose a pull up variation that you could do at least 12 unbroken when fresh. For the workout, consider breaking every 6-8 reps.

Break the step ups into 2-3 sets the whole way. Switch shoulders every time you break.

Stay focused on your box jumps, especially the set after the step ups. Your legs may not be behaving like you expect them to!

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.

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.

This workout gives you plenty of time to complete the work each time. Challenge yourself with weight over speed today.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)

100 Meter Dumbbell Farmer Carry
12 Dumbbell Shoulder Press
24 Kettlebell Overhead Swing

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

Extra Challenge
Men: 50# DBs / 50-70# KB/DB for Swings
Women: 35# DBs / 35-55# KB/DB for Swings

Score:
Weight Used for Farmer Carry
Weight Used for Dumbbell Shoulder Press
Weight Used for Swings

Goal: Keep Rounds Under 3:20 - Shoot for Unbroken Swings - Challenge Yourself!

Coaches Notes

Just like the notes at the top and the goal states, you should have plenty of time to work in each round. The challenge should come from the weight of the presses and the unbroken kettlebell sets rather than trying to get through this as fast as you can.

Choose a weight that you can do 12 shoulder presses unbroken in the first round then try to hold on to that or only break once in the later rounds. Take a few seconds to rest and regroup after the carries so you can set up properly and go for those bigger sets on the press.

Likewise with the swings, rest a little before after the presses before you start swinging. Remember to be aggressive with the hips so you don't have to rely on your shoulders to get the weight overhead.

Keep in mind you can use different loads for all movements. Go with something on the farmer carry that you only need to break once if at all in every round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)

100 Meter Dumbbell Farmer Carry
12 Barbell Shoulder Press
24 Kettlebell Overhead Swing

Suggestions
Men: 40# DBs (carry) / 95-115# (press) / 40-55# KB/DB (swings)
Women: 25# DBs (carry) / 55-65# (press) / 25-35# KB/DB (swings)

Extra Challenge
Men: 50# DBs (carry) / 135#+ (press) / 50-70# KB/DB (swings)
Women: 35# DBs (carry) / 75#+ (press) / 35-55# KB/DB (swings)

Score:
Weight Used for Farmer Carry
Weight Used for Barbell Shoulder Press
Weight Used for Swings

Goal: Keep Rounds Under 3:20 - Shoot for Unbroken Swings - Challenge Yourself!

Coaches Notes

Just like the notes at the top and the goal states, you should have plenty of time to work in each round. The challenge should come from the weight of the presses and the unbroken kettlebell sets rather than trying to get through this as fast as you can.

Choose a weight that you can do 12 shoulder presses unbroken in the first round then try to hold on to that or only break once in the later rounds. Take a few seconds to rest and regroup after the carries so you can set up properly and go for those bigger sets on the press.

Likewise with the swings, rest a little before after the presses before you start swinging. Remember to be aggressive with the hips so you don't have to rely on your shoulders to get the weight overhead.

Go with something on the farmer carry that you only need to break once if at all in every round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)

100 Sandbag Suitcase Carry (Switch at 50 Meters)
12 Sandbag Shoulder Press
16 Sandbag Hang to Overhead

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

Score:
Fastest Round
Slowest Round

Goal: 2:40-3:30

Coaches Notes

The scoring method and goal are a little different in this version because you are using the sandbag for all three movements, so the weight does not change. In this version we want to maintain a high level of intensity in every round.

The suitcase carry will take about a minute which leaves 1:40-2:30 for the presses and hang to overheads. Keep the presses strict. If you think you'll need to break more than once, consider adjusting the reps to something you can complete in 2 sets.

Use your hips on the hang to overheads. Notice if you are pulling a lot with the arms to get the weight up. By explosively extending the legs and hips, you should be able to send the bag up past your shoulders on every rep and finish by simply punching the arms overhead.

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

MAMA MODIFICATIONS

Shoulder Press

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

30 Double Unders/Hop Overs
30 Air Squats
30 Double Unders/Hop Overs
15 Push Up + Taps

No weight needed today!

Extra Challenge
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if you complete first 4 rounds under 12 minutes

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes

We are shooting for 3:00-4:15 per round today.

The double unders/hop overs should take no more than 30 seconds. Keep in mind that the second set will be much more challenging after those air squats so make sure you pick up those feet!

Challenge yourself on the air squats. See if you can do them unbroken. Rather than taking a longer break, go with a brief pause at the top of a few reps which will give you some relief but allow you to keep moving.

The push up + taps are where you could really slow down in this workout. Break them up before you think you need to. Choose a variation that you can complete 15 reps in no more than 3 sets and under a minute each time.

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

MAMA MODIFICATIONS

Double/Single Unders

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

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.

Push Up/Push Up Taps

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 4 Minutes for 24 Minutes (6 Rounds Total)

Run 400 Meters

Extra Challenge
Men/Women: Go every 3:00

-OR-

Wear a weight vest!

Score:
Fastest 400
Slowest 400

Goal: 1:15-2:40

Coaches Notes

Just six 400 meter runs! Can't be that bad, right???

We're scoring both your fastest and slowest rounds today which means we want you to go HARD from the start. The goal range is also pretty broad because we understand that sending it early on will mean your times fall off as the workout progresses, and that's OK. Also, we STRONGLY recommend warming up. No one has time for a pulled hamstring! Follow the provided warm up and do a few 30-60 second warm up runs where you progressively pick up the pace.

If you can't run for space, weather, or injury reasons - we recommend knocking out #2 or #18 of the No Equipment Extra Program (Extra Programs > Bodyweight Skills > No Equipment).

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 4 Minutes for 24 Minutes (6 Rounds Total)

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

Extra Challenge
Men/Women: Every 3 Minutes

Score:
Fastest Round
Slowest Round

Goal: 1:15-2:40

Coaches Notes

Just six 30/22 cal bike or 500m rows! Can't be that bad, right???

We're scoring both your fastest and slowest rounds today which means we want you to go HARD from the start. The goal range is also pretty broad because we understand that sending it early on will mean your times fall off as the workout progresses, and that's OK. Also, we STRONGLY recommend warming up. Follow the provided warm up and do a few 30-60 second warm up bike/rows where you progressively pick up the pace.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

This is going to hurt:

In Teams of 2 Complete:

6 Rounds EACH

Run 400 Meters

Performed in You Go - I Go Fashion.

SEND IT!!

**You could also do this version with the rower or bike!

Extra Challenge
Men/Women: 8 Rounds Each

-OR-

Wear a weight vest!

Score: Total Time

Goal: 20-30 Minutes

Coaches Notes

So one partner will run 400 meters while the other rests. As soon as that partner gets back from the run (or hops off the bike/rower), the other partner goes. Continue going back and forth until you both have completed 6 runs/bikes/rows.

We want you to go HARD from the start. The goal range is also pretty broad because we understand that sending it early on will mean your times fall off as the workout progresses, and that's OK. Also, we STRONGLY recommend warming up. Follow the provided warm up and do a few 30-60 second warm up runs where you progressively pick up the pace.

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.