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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: TYR

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

12 (Right) Single Arm Dumbbell Snatch
8 (Right) Single Arm Dumbbell Thruster
12 Single Arm Dumbbell Snatch, Left
8 Single Arm Dumbbell Thruster, Left

Suggestions
Men: 40# DB
Women: 25# DB

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

You're aiming to finish a round every 1:20-1:45. That means you should be moving quickly and taking few, short breaks each round. Choose a weight that you're confident you can do both the snatches and thrusters unbroken with the entire 12 minutes. For the sake of sustainability, consider breaking after the 11th snatch to shake out your arm and take a few breaths before performing the 12th rep, and then go right into your thrusters.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: TYR

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

12 Barbell Power Snatch
8 Barbell Thruster

Suggestions
Men: 75#
Women: 55#

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 8-11 Rounds

Coaches Notes

You're aiming to finish a round every 1:05-1:30. That means you should be moving quickly and taking few, short breaks each round. Choose a weight that you're confident you can do both the snatches and thrusters unbroken with the entire 12 minutes. Use the time transitioning between movements to shake out your arms and legs, take a few deep breaths, then get back to work. Concentrate on a really aggressive hip pop when standing from the thrusters to elevate the bar from your shoulders!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: TYR

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

12 Sandbag Ground to Overhead
8 Sandbag Thruster

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 8-11 Rounds

Coaches Notes

You're aiming to finish a round every 1:05-1:30. That means you should be moving quickly and taking few, short breaks each round. Dropping the bag from overhead is totally fine for pacing as long as you are setting up for the next rep as soon as the bag hits the ground. If you're struggling to get those 12 reps done in 45 seconds or less, consider reducing the reps. Use the time transitioning from ground to overhead to thrusters to shake out your arms and legs, take a few deep breaths, then get back to work. Concentrate on a really aggressive hip pop when standing from the thrusters to elevate the bag from your shoulders!

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

MAMA MODIFICATIONS

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB/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 Goodmorning 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.

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.

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.

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

For Time, Complete:

80 Toes to Bar

Every Minute on the Minute (including 0:00):
2 Wall Walk

Can also replace the Toes to Bar with:
100 Alternating V-Up
-OR- 80 Weighted Sit Up

Suggestions
Men/Women: 100 Toes to Bar / 3 Wall Walks

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

To be clear, you are starting this workout with 2 wall walks. To stay within the goal range, you'll need to complete 6-10 toes to bar with the remaining time in each minute.

Set yourself up so that you have at least 30 seconds to perform the toes to bar each time. Know that the wall walks are going to take longer as the workout progresses. Take a measured break in between reps to help maintain a sustainable pace.

You will likely have time for 2 sets of toes to bar each time. Choose a variation that you can do at least 4 reps at a time the whole way.

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

MAMA MODIFICATIONS

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.

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.

Sit Up

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, banded or foot assisted. 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.

Inchworm

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, lowering the knees to the ground or to Bear Pose. Some other options for customizing are Elevated Push Up Plus Taps, Floor 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

4 Rounds

20 Dumbbell Hang Clean & Jerk
40 Double Unders / DB Hop Overs
*20 Single Arm Dumbbell Overhead Lunge

Rest 1 Minute between Rounds

*10 Alternating Lunges with R arm overhead + 10 Alternating Lunges with L arm overhead

Suggestions
Men: 40# DB(s)
Women: 25# DB(s)

Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)

Coaches Notes

Slowest Round Only2:30-4:00We are scoring the slowest round only today which means that we want each round to be performed at a relatively consistent pace. This will be a good challenge to develop your sense of pacing across multiple rounds and not starting too fast or too slow.

The hang clean & jerks should take 1:00-1:30 to complete each time. Same with the lunges. Choose a weight that you can perform 7-10 hang clean & jerks at a time the whole way through.

If you choose double unders, be ready for the shoulder burn after all those clean & jerks. Make sure they aren't going to be really broken up and that you can do them in under 40 seconds.

Challenge yourself to do all 10 overhead lunges unbroken on one side. Then rest before picking up the dumbbell to do all 10 reps unbroken on the other side.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

20 Barbell Hang Clean & Jerk
40 Double Unders / DB Hop Overs
*20 Single Arm Dumbbell Overhead Lunge

Rest 1 Minute between Rounds

*10 Alternating Lunges with R arm overhead + 10 Alternating Lunges with L arm overhead

**If you don't have a dumbbell, you can replace the Single-Arm Overhead Lunges with:

20 Plate Overhead Lunge

Suggestions
Men: 75-115# | 40# DB
Women: 55-75# | 25# DB

Extra Challenge
Men: 12 HC&J @ 155#+ | 50# DB (For Lunges)
Women: 12 HC&J @ 95#+ | 35# DB (For Lunges)

Score: Slowest Round Only

Goal: 2:30-4:00

Coaches Notes

We are scoring the slowest round only today which means that we want each round to be performed at a relatively consistent pace. This will be a good challenge to develop your sense of pacing across multiple rounds and not starting too fast or too slow.

The hang clean & jerks should take 1:00-1:30 to complete each time. Same with the lunges. Choose a weight that you can perform 7-10 hang clean & jerks at a time the whole way through.

If you choose double unders, be ready for the shoulder burn after all those clean & jerks. Make sure they aren't going to be really broken up and that you can do them in under 40 seconds.

Challenge yourself to do all 10 overhead lunges unbroken on one side. Then rest before picking up the dumbbell to do all 10 reps unbroken on the other side.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

20 Sandbag Hang Clean & Jerk
40 Double Unders / DB Hop Overs
16 Sandbag Overhead Lunge

Rest 1 Minute between Rounds

**Can also do this version with 20 Single Arm Dumbbell Overhead Lunge as seen in Programs A and B

Suggestions
Men: 50-70# | 40# DB
Women: 25-45# | 25# DB

Extra Challenge
Men: 50# DB (For Lunges)
Women: 35# DB (For Lunges)

Score: Slowest Round Only

Goal: 2:30-4:00

Coaches Notes

We are scoring the slowest round only today which means that we want each round to be performed at a relatively consistent pace. This will be a good challenge to develop your sense of pacing across multiple rounds and not starting too fast or too slow.

The hang clean & jerks should take 1:00-1:30 to complete each time. Same with the lunges. If you don't think you can perform 7-10 hang clean & jerks at a time the whole way through because you are working with a heavier bag, adjust the reps to 15.

You can also do a push press if the jerk feels awkward with the sandbag.

If you choose double unders, be ready for the shoulder burn after all those clean & jerks. Make sure they aren't going to be really broken up and that you can do them in under 40 seconds.

Challenge yourself on the overhead lunges. These should be performed unbroken or in at most 2 sets.

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

MAMA MODIFICATIONS

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.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

DUMBBELL BANNER

7 Rounds

One Round Every 3 Min:

200 Meter Run
15 Dumbbell Squats
Max Reps Devil Press

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

Score: Total # of Devil Press Reps

Goal: 60+ Reps

Coaches Notes

A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses completed.

Set yourself up to be able to complete 8-10 devil press each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

This workout was programmed on 06/29/2020 and 5/22/2021.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

BARBELL BANNER

7 Rounds

One Round Every 3 Min:

200 Meter Run
15 Barbell Back Squats
Max Reps Devil Press/Plate Burpees/Sandbag Burpee

Suggested Back Squat Weight Men: 95-115#
Suggested Back Squat Weight Women: 65-75#

If using dumbbells for Devil Press:
Men: 40# DBs
Women: 25# DBs

If using a Plate for Burpees:
Men: 45-55#
Women: 25-35#

If using a Sandbag for Burpees:
Men: 50-70#
Women: 25-45#

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

Score: Total # of Devil Press/Plate Burpee/Sandbag Burpee Reps

Goal: 60+ Reps

Coaches Notes

A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses/plate burpees/sandbag burpees completed.

Set yourself up to be able to complete 8-10 devil press (or whichever variation you choose) each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

This workout was programmed on 06/29/2020 and 5/22/2021.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

BIKE/ROW & SANDBAG BANNER

7 Rounds

One Round Every 3 Min:

Bike 15 Cal Men / 11 Cal Women
-OR- 250 Meter Row
-OR- 200 Meter Run

15 Sandbag Back Squats
Max Reps Sandbag Burpee

*Can also do this version with dumbbells or barbell/plate!

Suggested Weight Men: 50-70#
Suggested Weight Women: 25-45#

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

*Only do Extra Challenge if you go with the RUN/Sandbag Option!

Score: Total # of Sandbag Burpee Reps

Goal: 60+ Reps

COACHES NOTES

A new round starts every three minutes. So, you do the Run/Bike/Row then squats. With the remaining time in the 3 minute window, do as many sandbag burpees (or whichever variation you choose) as you can until the next round starts. Keep a running count of total sandbag burpees completed.

Set yourself up to be able to complete 8-10 sandbag burpees each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to do the run/sandbag version and want to go with the extra challenge, the run should not take more than 1:30.

This workout was programmed on 06/29/2020 and 5/22/2021.

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.

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!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1

5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)

6 Kipping Pull Up
9 Box Jump

Rest 3 Minutes before Part 2

Part 2

Repeat your score from Part 1 FOR TIME

*Strict Pull Up Option: 3-4 Reps per Round

Suggestions
Men: 20-24" Box
Women: 16-20" Box

Extra Challenge
Men/Women: 9 Pull Ups + 12 Box Jumps -AND/OR- Unbroken Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps
Score: Time

Part 1 Goal: 5-8 Rounds
Part 2 Goal: 4:30-5:30

Coaches Notes

These rounds should go quick today. To get what is intended from this workout, the intensity needs to be high and there should be very little rest during the 5 minute AMRAP and in part 2.

Choose a variation on the pull ups that you can do 6 unbroken reps for at least the first 2-3 rounds if not all the way through.

Stay focused and controlled on the box jumps at all times but try to always be moving.

To hit the goal we are looking for :35-1:00 per round.

Challenge yourself to go full send in both part 1 and part 2.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1

5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)

2-3 Bar/Ring Muscle Up
9 Box Jump

Rest 3 Minutes before Part 2

Part 2

Repeat your score from Part 1 FOR TIME

Suggestions
Men: 30" Box
Women: 24" Box

Score: Total Number of Completed Rounds + Any Additional Reps
Score: Time

Part 1 Goal: 5-7 Rounds
Part 2 Goal: 4:30-5:30

Coaches Notes

These rounds should go quick today. To get what is intended from this workout, the intensity needs to be high the whole time. To hit the goal we are looking for :35-1:00 per round.

You may be resting a bit more in this version due to the muscle ups but choose a variation and rep target that you can complete in under 30 seconds each time.

Stay focused and controlled on the box jumps at all times but try to always be moving.

Challenge yourself to go full send in both part 1 and part 2.

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.

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.

Reps vary between program versions! Read carefully!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

800 Meter Run
12 Dumbbell Facing Burpee
40 Dumbbell Deadlift
12 Dumbbell Facing Burpee

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

Extra Challenge
Men/Women: Finish with a Third 800 Meter Run - only if you finish at or under 15:00!

Score: Total Time

Goal: 15-21 Minutes

Coaches Notes

We're looking for each round today to take 7:30-10:30. If you finish the first round at or past the 10-minute mark, we strongly recommend customizing one or more movements in the second round so that you can still finish in the goal.

Both 800m runs should take 3:30-5:00. If you know it'll take you longer than 5 minutes, reduce the distance to something you can accomplish in that time! (Run out 2:30 and then back). Don't go super hard on the first three sets of burpees. Just find a nice, steady pace that allows you to move consistently without taking long breaks. Then on that last set of 12 - push the pace to finish the workout strong. Choose a deadlift weight that allows you to do 12-20 reps at a time. You should be getting those 40 reps done in less than 3 minutes.

If you finish under 15:00, go ahead and run another 800m - ha ha!

-

If you can't run for space or weather reasons, do this:

4 Rounds

1 Minute of Continuous Movement*
12 Dumbbell Facing Burpee
1 Minute of Continuous Movement
20 Dumbbell Deadlift

*Double Unders, Hop Overs, Mountail Climbers, Single Unders, or Toe Taps

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

800 Meter Run
12 Barbell Facing Burpee
24 Barbell Deadlift
12 Barbell Facing Burpee

Suggestions
Men: 155-245#
Women: 105-165#

Extra Challenge
Men/Women: Finish with a Third 800 Meter Run - only if you finish at or under 15:00!

Score 1: Weight Used
Score 2: Total Time

Goal 1: Challenge yourself but still move well and finish in the goal
Goal 2: 15-21 Minutes

Coaches Notes

We're looking for each round today to take 7:30-10:30. If you finish the first round at or past the 10-minute mark, we strongly recommend customizing one or more movements in the second round so that you can still finish in the goal.

Both 800m runs should take 3:30-5:00. If you know it'll take you longer than 5 minutes, reduce the distance to something you can accomplish in that time! (Run out 2:30 and then back). Don't go super hard on the first three sets of burpees. Just find a nice, steady pace that allows you to move consistently without taking long breaks. Then on that last set of 12 - push the pace to finish the workout strong. Choose a deadlift weight that allows you to do 6-12 reps at a time. You should be getting those 24 reps done in less than 3 minutes.

If you finish under 15:00, go ahead and run another 800m - ha ha!

-

If you can't run for space or weather reasons, do this:

4 Rounds

1 Minute of Continuous Movement*
12 Barbell Facing Burpee
1 Minute of Continuous Movement
12 Barbell Deadlift

*Double Unders, Hop Overs, Mountail Climbers, Single Unders, or Toe Taps

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

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

12 Barbell Facing Burpee
24 Barbell Deadlift
12 Barbell Facing Burpee

*Could also do this one with 40 Dumbbell Deadlifts as seen in Program A!

Suggestions
Men: 155-245#
Women: 105-165#

Extra Challenge
Men/Women: Finish with a Third Bike/Row - only if you finish at or under 15:00!

Score 1: Weight Used
Score 2: Total Time

Goal 1: Challenge yourself but still move well and finish in the goal
Goal 2: 15-21 Minutes

Coaches Notes

We're looking for each round today to take 7:30-10:30. If you finish the first round at or past the 10-minute mark, we strongly recommend customizing one or more movements in the second round so that you can still finish in the goal.

Both bike/row should take 3:30-5:00. If you know it'll take you longer than 5 minutes, reduce the calories/distance to something you can accomplish in that time! Don't go super hard on the first three sets of burpees. Just find a nice, steady pace that allows you to move consistently without taking long breaks. Then on that last set of 12 - push the pace to finish the workout strong. Choose a deadlift weight that allows you to do 6-12 reps at a time. You should be getting those 24 reps done in less than 3 minutes.

If you finish under 15:00, go ahead and do another bike/row - ha ha!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of Two

2 Rounds

Partner 1: 800 Meter Run

Partner 2: 24 Barbell Deadlift
+ Max Reps Barbell Facing Burpee

When Partner 1 returns from Run, SWITCH:

Partner 1: 24 Barbell Deadlift
+ Max Reps Barbell Facing Burpee

Partner 2: 800 Meter Run

That's one round. Repeat one more time!

*Could also do this one with 40 Dumbbell Deadlifts as seen in Program A or with the Bike/Row seen in Program C!

Suggestions
Men: 155-245#
Women: 105-165#

Score 1: Total Time
Score 2: Total Burpee Reps

Goal 1: 15-21 Minutes
Goal 2: 60-90

Coaches Notes

The way this one works is your partner will run 800 meters while you complete 24 deadlifts. As soon as you're done with 24 deadlifts, you'll do as many barbell facing burpees as you can until your partner returns from their run. Then you guys will switch. Once you've both run 800 meters, that's one round. Do it again.

The time it takes you and your partner to get this workout done is almost totally dependent on how long your 800m runs take. If you keep them at 3:30-5:00, you'll finish within the goal time.

The burpee rep range is really wide because how many you get will depend on how long the deadlifts take you AND how quickly your partner gets their run done. Aim to get your deadlifts done in 2-3 minutes that way you have a solid 1:00-2:00 to chip away at some burpees. If you each get 15-22 per turn, you'll hit the goal reps.

MAMA MODIFICATIONS

Run/Jog

f 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.

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.

L-Sit

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, or knees bent. Some other options for customizing are Farmer Carry/March, Functional Progression 1, or Heel Taps. Please visit the Mama Modifications Movement Library for more options and demonstrations.