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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: FENRIR

For Time

4 Dumbbell Wolf Complex
5 Double Unders / Hop Overs
4 Dumbbell Wolf Complex
10 Double Unders / Hop Overs
4 Dumbbell Wolf Complex
15 Double Unders / Hop Overs
.
.
4 Dumbbell Wolf Complex
45 Double Unders / Hop Overs
4 Dumbbell Wolf Complex
50 Double Unders / Hop Overs

Keep adding 5 Double Unders or Hop Overs between every set of 4 Wolf Complex reps until you get through 50!

1 Dumbbell Wolf Complex Rep = 1 Cluster + 2 1/2 Up 1/2 Rack Lunges (Right Arm) + 2 1/2 Up 1/2 Rack Lunges (Left Arm)

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes

Ouch. You've got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. So, choose your weight carefully. We want you to be able to do 4 reps unbroken for at least the first half of the workout. Definitely check out the customizations if you think it will be more broken up than that even with lighter weight.

The double under/hop over reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.

If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider customizing further so you can stay on pace to hit the goal.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: FENRIR

For Time

4 Barbell Wolf Complex
5 Double Unders / Hop Overs
4 Barbell Wolf Complex
10 Double Unders / Hop Overs
4 Barbell Wolf Complex
15 Double Unders / Hop Overs
.
.
4 Barbell Wolf Complex
45 Double Unders / Hop Overs
4 Barbell Wolf Complex
50 Double Unders / Hop Overs

Keep adding 5 Double Unders or Hop Overs between every set of 4 Wolf Complex reps until you get through 50!

1 Barbell Wolf Complex Rep = 1 Cluster + 4 Overhead Lunges

Suggestions
Men: 75#
Women: 55#

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

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes

Ouch. You've got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. So, choose your weight carefully. We want you to be able to do 4 reps unbroken for at least the first half of the workout. Definitely check out the customizations if you think it will be more broken up than that even with lighter weight.

The double under/hop over reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.

If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider customizing further so you can stay on pace to hit the goal.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: FENRIR

For Time

4 Sandbag Wolf Complex
5 Double Unders / Hop Overs
4 Sandbag Wolf Complex
10 Double Unders / Hop Overs
4 Sandbag Wolf Complex
15 Double Unders / Hop Overs
.
.
4 Sandbag Wolf Complex
45 Double Unders / Hop Overs
4 Sandbag Wolf Complex
50 Double Unders / Hop Overs

Keep adding 5 Double Unders or Hop Overs between every set of 4 Wolf Complex reps until you get through 50!

1 Sandbag Wolf Complex Rep = 1 Cluster + 4 Overhead Lunges

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

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes

Ouch. You've got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. We want you to be able to do 4 reps unbroken for at least the first half of the workout. If you are working with a heavier bag, you may need to go to 3 reps each time or customize another way.

The double under/hop over reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.

If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider customizing further so you can stay on pace to hit the goal.

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

MAMA MODIFICATIONS

Wolf Complex

You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns. If you have a hard time maintaining control and a stable midline in the bottom of the squat or lunge or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. For the lunges, you can always modify to shoulder or front rack or farmer carry hold and if you need to sub a lateral step up that's ok too! If you end up needing to make a lot of modifications to this movement you might want to consider the Shift version to simplify things a bit more!

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.

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.

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.

Fun Glory Days option under Program C today!!!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1

45 Burpee
30 Kipping Pull Up
15 Burpee Pull Up

Rest 3 Minutes after Part 1

Part 2

15 Burpee Pull Up
30 Kipping Pull Up
45 Burpee

**Strict Pull Up Option: 15-20 Reps in place of 30 Kipping Pull Ups. Keep Burpee Pull Ups to 15 reps.

No weight needed today!

Extra Challenge
Men/Women: Increase to 60 Burpees AND/OR Wear a vest!

Score:
Part 1 Time
Part 2 Time

Goal: 6:30-9:00

Coaches Notes

You've got a nice 3 minute break in the middle of this one so you should be somewhat fresh going into part 2. Because the order of movements is reversed, you may want to treat each part a bit differently.

Find a measured pace on the burpees in part 1. These should take around 3-4 minutes. Choose a variation on the pull up that you can complete at least 5 at a time. 30 reps should take 1:30-2:00. When you get to the burpee pull ups, make sure you know where your feet need to be relative to the bar to smoothly transition out of the burpee into the pull up. From there you can take note of where your hands need to be in the burpee. Once you've done that, it's all about consistency. Try to plant the hands in the same place every time and cruise at a sustainable pace.

For Part 2: The key is to not gas yourself out on the burpee pull ups or kipping pull ups. You'll want to really dig in and push yourself both physically and mentally on those final 45 burpees. Remember to breathe, keep moving and really turn it up on the last 15 or so reps!

Pull ups not an option? Do this instead:

2 Sets

Each Set is 2 Rounds of

30 Burpee
20 Bent Over Row

Rest 3 Minutes between SETS

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1

45 Burpee
30 Kipping Pull Up
10-12 Burpee Muscle Up

Rest 3 Minutes after Part 1

Part 2

10-12 Burpee Muscle Up
30 Kipping Pull Up
45 Burpee

**Strict Pull Up Option: 15-20 Reps in place of 30 Kipping Pull Ups. Keep Burpee Pull Ups to 15 reps.

No weight needed today!

Extra Challenge
Men/Women: Increase to 60 Burpees

Score:
Part 1 Time
Part 2 Time

Goal: 6:30-9:00

Coaches Notes

You've got a nice 3 minute break in the middle of this one so you should be somewhat fresh going into part 2. Because the order of movements is reversed, you may want to treat each part a bit differently.

Find a measured pace on the burpees in part 1. These should take around 3-4 minutes. Choose a variation on the pull up that you can complete at least 5 at a time. 30 reps should take 1:30-2:00. When you get to the burpee muscle ups, make sure you know where your feet need to be relative to the bar to smoothly transition out of the burpee into the muscle up. From there you can take note of where your hands need to be in the burpee. Once you've done that, it's all about consistency. Try to plant the hands in the same place every time and cruise at a sustainable pace. Remember the burpee muscle up should be a fairly fluid movement - it is not a burpee, then wander around, chalk up and then do a muscle up.

For Part 2: The key is to not gas yourself out on the burpee pull ups or kipping pull ups. You'll want to really dig in and push yourself both physically and mentally on those final 45 burpees. Remember to breathe, keep moving and really turn it up on the last 15 or so reps!

Pull ups not an option? Do this instead:

2 Sets

Each Set is 2 Rounds of

30 Burpee
20 Bent Over Row

Rest 3 Minutes between SETS

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.

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.

Today's workout is a belated celebration of Molly's birthday!!!

Molly LOVES these 3 movements - probably because she owns everyone when they are in a workout! Enjoy and have fun!

We love you, Moll!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

30 Wall Balls
30 DB Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 40# DBs // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 25# DBs // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

Coaches Notes

Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. Choose a load on the push presses that you can complete sets of at least 10 the whole way. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

30 Wall Balls
30 Barbell Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 75# Bar // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 55# Bar // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

Coaches Notes

Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. Choose a load on the push presses that you can complete sets of at least 10 the whole way. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

30 Wall Balls / 20 Sandbag Thrusters
30 Sandbag Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 50-70# Bag // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 25-50# Bag // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

Coaches Notes

Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. If you go with sandbag thrusters, remember that the reps are lower! The push presses should take about 1:30 so you may need to adjust the reps if working with a heavier bag. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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

MAMA MODIFICATIONS

Thruster/Wallball

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Box Jump

If you’re trying to manage the pressure on your pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

100 Meter Farmer Carry
400 Meter Run
20 Dumbbell Deadlift

Rest 1 Minute between Rounds

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

Extra Challenge
Men/Women: 1/2 Up 1/2 Down Carry

Score: Slowest Round Only

Goal: 3:00-5:00

Coaches Notes

We are logging the slowest round only today, so the goal should be to stay relatively consistent across all 4 rounds.

The farmer carry should take around a minute. It might be a good idea to break at the halfway point just to save your grip for the deadlifts later. As soon as you put the weight down, go right into the run and get uncomfortable. You've got about 2:00-2:30 for the run.

Choose a weight on the deadlifts that you think you could complete the reps in 1-2 sets the whole way through. Grip will likely become a factor, challenge yourself and hold on!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

100 Meter Farmer Carry
400 Meter Run
14 Barbell Deadlift

Rest 1 Minute between Rounds

*Could replace the Barbell Deadlift with:
14 Sandbag Over Shoulder

Suggestions
Men: 40-50# DBs | 165-245#
Women: 25-35# DBs | 105-155#

Extra Challenge
Men/Women: 1/2 Up 1/2 Down Carry

Score: Slowest Round Only
Score: Weight Used

Goal 1: 3:00-5:00
Goal 2: Challenge yourself while keeping good form

Coaches Notes

We are logging the slowest round only today, so the goal should be to stay relatively consistent across all 4 rounds.

The farmer carry should take around a minute. It might be a good idea to break at the halfway point just to save your grip for the deadlifts later. As soon as you put the weight down, go right into the run and get uncomfortable. You've got about 2:00-2:30 for the run.

Choose a weight on the deadlifts that you think you could complete the reps in 1-2 sets the whole way through. Grip will likely become a factor, challenge yourself and hold on!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

100 Meter Farmer Carry

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

14 Barbell Deadlift

Rest 1 Minute between Rounds

*Could do this workout with dumbbells or sandbag as seen in Programs A & B!

Suggestions
Men: 40-50# DBs | 165-245#
Women: 25-35# DBs | 105-155#

Extra Challenge
Men/Women: 1/2 Up 1/2 Down Carry

Score: Slowest Round Only

Goal: 3:00-5:00

Coaches Notes

We are logging the slowest round only today, so the goal should be to stay relatively consistent across all 4 rounds.

The farmer carry should take around a minute. It might be a good idea to break at the halfway point just to save your grip for the deadlifts later. As soon as you put the weight down, go right into the bike row and get uncomfortable. You've got about 2:00-2:30 for the bike/row.

Choose a weight on the deadlifts that you think you could complete the reps in 1-2 sets the whole way through. Grip will likely become a factor, challenge yourself and hold on!

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

MAMA MODIFICATIONS

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

10 Push Up + Pull Across
10 Toes to Bar

*Could replace Toes to Bar with:
16 Alternating V-Up
-OR- 10 V-Up

Suggestions
Men: 40# DB
Women: 25# DB

Extra Challenge
Men: 50# DB + Increase to 15 Toes to Bar
Women: 35# DB + Increase to 15 Toes to Bar

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

Coaches Notes

Get ready for a nice upper body pump today and some sore abs tomorrow!

To hit the goal, you'll need to complete a round every 1:10-1:40. This will feel pretty easy at first but both of these movements can fall apart in dramatic fashion if you are not careful.

Make sure you are taking smart breaks. Go with a version of the push up + pull across that you can complete in 1-2 sets most of the way, maybe breaking into 3 sets in the last couple minutes of the workout.

Break up the toes to bar early. Think 2-3 sets the whole way. Don't try to go unbroken unless you think you can stay unbroken for the full 10 minutes.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

10 Push Up + Sandbag Lateral Drag
10 Toes to Bar

*Could replace Toes to Bar with:
16 Alternating V-Up
-OR- 10 V-Up
-OR- 10 Sandbag Supine Toe Touch

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

Extra Challenge
Men/Women: Increase to 15 Toes to Bar

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6-9 Round

Coaches Notes

Get ready for a nice upper body pump today and some sore abs tomorrow!

To hit the goal, you'll need to complete a round every 1:10-1:40. This will feel pretty easy at first but both of these movements can fall apart in dramatic fashion if you are not careful.

Make sure you are taking smart breaks. Go with a version of the push up + lateral drag that you can complete in 1-2 sets most of the way, maybe breaking into 3 sets in the last couple minutes of the workout.

Break up the toes to bar early. Think 2-3 sets the whole way. Don't try to go unbroken unless you think you can stay unbroken for the full 10 minutes.

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

MAMA MODIFICATIONS

Push Up/Push Up Taps

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

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

Every 2 Minutes for 20 Minutes (5 Rounds Total)

Min 0-2:

100 Meter Sprint
+ 12 Double Dumbbell Hang Power Snatch
+ Max Reps Dumbbell Squat

Min 2-4:

Rest

*If you can't run for space or weather reasons, you can replace the 100 Meter Sprint with:
30 Seconds of Mountain Climbers
-OR- 30 Seconds of Double Unders/DB Hop Overs

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men: 40# DBs
Women: 25# DBs

Score: Total Number of Squat Reps

Goal: 60-90 Reps

Coaches Notes

Whoof! This one is a doozy. For starters, when we say "sprint," we do mean it. Those 100 meters should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you get back from the run, head to your dumbbells and get started on the hang power snatches. It's probably a good idea to set them down on the 11th rep, take a few breaths, then do that last rep and go straight to the shoulders to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (5 Rounds Total)

Min 0-2:

100 Meter Sprint
+ 12 Barbell Hang Power Snatch
+ Max Reps Barbell Back Squat

Min 2-4:

Rest

*Could use a sandbag for this version and do:
+ 12 Sandbag Hang to Overhead
+ Max Reps Sandbag Back Squat

**If you can't run for space or weather reasons, you can replace the 100 Meter Sprint with:
30 Seconds of Mountain Climbers
-OR- 30 Seconds of Double Unders/DB Hop Overs

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

Extra Challenge
Men: 95-115#
Women: 65-75#

Score: Total Number of Squat Reps

Goal: 60-90 Reps

Coaches Notes

Whoof! This one is a doozy. For starters, when we say "sprint," we do mean it. Those 100 meters should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you get back from the run, head to your barbell and get started on the hang power snatches. It's probably a good idea to set it down on the 11th rep, take a few breaths, then do that last rep and go straight to the back rack to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (5 Rounds Total)

Min 0-2:

8 Cal (M) / 6 Cal (W) Sprint - Assault Bike
-OR- 10 Cal (M) / 7 Cal (W) Sprint - Row

+ 12 Double Dumbbell Hang Power Snatch
+ Max Reps Dumbbell Squat

Min 2-4:

Rest

*Could also do this version with a barbell OR sandbag as seen in Program B!

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men: 40# DBs
Women: 25# DBs

Score: Total Number of Squat Reps

Goal: 60-90 Reps

Coaches Notes

Whoof! This one is a doozy. For starters, when we say "sprint," we do mean it. Those calories should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you're off the bike/rower, head to your dumbbells and get started on the hang power snatches. It's probably a good idea to set them down on the 11th rep, take a few breaths, then do that last rep and go straight to the shoulders to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

5 Rounds EACH

Every Round is on a 2-Minute Clock

100 Meter Sprint
+ 12 Double Dumbbell Hang Power Snatch
+ Max Reps Dumbbell Squat

Performed in a You Go - I Go fashion

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men: 40# DBs
Women: 25# DBs

Score: Total Number of Squat Reps COMBINED

Goal: 120-180 Reps

Coaches Notes

Whoof! This one is a doozy. So you'll work for 2 minutes while your partner rests. Then when the 2 minutes are up, you'll rest while your partner works. You'll continue going back and forth until you've each completed 5 rounds (10 rounds/20 minutes total).

For starters, when we say "sprint," we do mean it. Those 100 meters should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you get back from the run, head to your dumbbells and get started on the hang power snatches. It's probably a good idea to set them down on the 11th rep, take a few breaths, then do that last rep and go straight to the shoulders to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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 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.

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.