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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: SKADI & KVASIR

Part 1

5 Rounds

18 Dumbbell Farmer Step Up
12 Inverted Row

- After Part 1, Rest 3 Minutes

Part 2

5 Rounds

18 Alternating Shoulder Press
18 Dumbbell Power Clean

*Strict Pull Up Option: 7-10 Reps per 12 Inverted Row

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

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

Part 1 Score: Time
Part 2 Score: Time

Goal: 7-11 Minutes (For each part)

Coaches Notes

Let's be honest, you are doing two different workouts separated by 3 minutes rest today. Don't try to game one so you can increase your performance on the other. We want you to send it in both of them.

Choose a load and height on the step ups that you can complete 18 reps in 1-2 sets and in about 1:10 or less. We definitely want to keep things moving today so you may need to go lighter or lower than what you usually do.

For the inverted rows, we want these to be challenging enough that you will have to break them up into 2 sets, maybe even 3 in the last couple rounds. But the break should be short enough that you can complete all 12 reps in about 30 seconds or less.

Choose a load on the second part that you can complete a round every 1:10-1:45. That means you are going pretty much unbroken the whole way. You might break the power cleans into 2 sets in the later rounds but the break should be no more than 5 seconds. We are going fast and it's a lot of reps today so pay attention to the quality of your movement.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: SKADI & KVASIR

Part 1

5 Rounds

18 Dumbbell Farmer Step Up
12 Inverted Row

- After Part 1, Rest 3 Minutes

Part 2

5 Rounds

12 Barbell Shoulder Press
18 Barbell Power Clean

Suggestions
Men: 40# DBs (Step Ups) | 20-24" Box/Step | 75# Bar
Women: 25# DBs (Step Ups) | 16-20" Box/Step | 55# Bar

Extra Challenge
Men: 50# DBs (Step Ups) | 20-24" Box/Step | 95#+ Bar
Women: 35# DBs (Step Ups) | 16-20" Box/Step | 65#+ Bar

Part 1 Score: Time
Part 2 Score: Time

Goal: 7-11 Minutes (For each part)

Coaches Notes

Let's be honest, you are doing two different workouts separated by 3 minutes rest today. Don't try to game one so you can increase your performance on the other. We want you to send it in both of them.

Choose a load and height on the step ups that you can complete 18 reps in 1-2 sets and in about 1:10 or less. We definitely want to keep things moving today so you may need to go lighter or lower than what you usually do.

For the inverted rows, we want these to be challenging enough that you will have to break them up into 2 sets, maybe even 3 in the last couple rounds. But the break should be short enough that you can complete all 12 reps in about 30 seconds or less.

Choose a load on the second part that you can complete a round every 1:10-1:45. That means you are going pretty much unbroken the whole way. You might break the power cleans into 2 sets in the later rounds but the break should be no more than 5 seconds. We are going fast and it's a lot of reps today so pay attention to the quality of your movement.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: SKADI & KVASIR

Part 1

5 Rounds

18 Sandbag Shoulder Step Up
12 Inverted Row

- After Part 1, Rest 3 Minutes

Part 2

5 Rounds

12 Sandbag Seated Shoulder Press
18 Sandbag Power Clean

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

Extra Challenge
Men/Women: Increase to 6 Rounds for Both Parts

*Only if you finish in 6 minutes or less for each

Part 1 Score: Time
Part 2 Score: Time

Goal: 7-11 Minutes (For each part)

Coaches Notes

Let's be honest, you are doing two different workouts separated by 3 minutes rest today. Don't try to game one so you can increase your performance on the other. We want you to send it in both of them.

Choose a load and height on the step ups that you can complete 18 reps in 1-2 sets and in about 1:10 or less. We definitely want to keep things moving today so you may need to go lighter or lower than what you usually do.

For the inverted rows, we want these to be challenging enough that you will have to break them up into 2 sets, maybe even 3 in the last couple rounds. But the break should be short enough that you can complete all 12 reps in about 30 seconds or less.

To hit the goal on the second part you'll need to complete a round every 1:10-1:45. That means you are going pretty much unbroken the whole way. If you need to adjust the reps for a heavier bag or go to standing shoulder presses, go for it. You might break the power cleans into 2 sets in the later rounds but the break should be no more than 5 seconds. We are going fast and it's a lot of reps today so pay attention to the quality of your movement.

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

MAMA MODIFICATIONS

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Power Clean

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

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds

20 Dumbbell Thruster
400 Meter Run
10 Dumbbell Thruster
200 Meter Run

Rest 2 Minutes between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 4:00-6:00

Coaches Notes

We are scoring all three rounds today. Your effort should be pretty close to all out in every round. With the 2 minute rest in between you'll have a fair amount of recovery time but if you approach this one properly, you can expect the round times to fall off a bit.

Choose a weight on the thrusters that you can do at least 10 reps at a time during the first 2 rounds. That's 1-2 sets to get through the 20 reps and unbroken on the set of 10.

Use the first 50-100m of the first run to shake out the legs and find a good pace that is uncomfortable but sustainable. Go as hard as you can on the 200m run.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds

20 Barbell Thruster
400 Meter Run
10 Barbell Thruster
200 Meter Run

Rest 2 Minutes between Rounds

*Could also do this version with:
Sandbag Thruster

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

Extra Challenge
Men: 115#
Women: 75#

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 4:00-6:00

Coaches Notes

We are scoring all three rounds today. Your effort should be pretty close to all out in every round. With the 2 minute rest in between you'll have a fair amount of recovery time but if you approach this one properly, you can expect the round times to fall off a bit.

Choose a weight on the thrusters that you can do at least 10 reps at a time during the first 2 rounds. That's 1-2 sets to get through the 20 reps and unbroken on the set of 10.

Use the first 50-100m of the first run to shake out the legs and find a good pace that is uncomfortable but sustainable. Go as hard as you can on the 200m run.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

20 Barbell Thruster

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

10 Barbell Thruster

15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 250 Meter Row

Rest 2 Minutes between Rounds

*Could do this version with dumbbells or sandbag as seen in Programs A/B!

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

Extra Challenge
Men: 115#
Women: 75#

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 4:00-6:00

Coaches Notes

We are scoring all three rounds today. Your effort should be pretty close to all out in every round. With the 2 minute rest in between you'll have a fair amount of recovery time but if you approach this one properly, you can expect the round times to fall off a bit.

Choose a weight on the thrusters that you can do at least 10 reps at a time during the first 2 rounds. That's 1-2 sets to get through the 20 reps and unbroken on the set of 10.

Use the first 10-20 seconds of the first bike/row to flush out the thrusters and find a good pace that is uncomfortable but sustainable. Go as hard as you can on the second, shorter bike/row at the end of each round.

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.

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.

Reps vary between Programs A and C today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every Minute on the Minute for 12 Minutes

5 Push Up + Taps
10 Kettlebell Overhead Swing

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

Extra Challenge
Men/Women: Increase to 7/14

Score: Total Number of Rounds where all work was completed within the minute. Note rep scheme if different from 5/10

Goal: All 12 Rounds

Coaches Notes

This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.

Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time for the swings.

Choose a weight on the swings that you think you could probably go unbroken for all 12 minutes but you will have to really dig deep in order to do so.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every Minute on the Minute for 12 Minutes

5 Push Up + Taps
3-5 Heavy Barbell Deadlift

Suggestions
Men: 165-275#
Women: 105-185#

Extra Challenge
Men: 295-315# | Increase PU+Taps to 7
Women: 195-205# | Increase PU+Taps to 7

Score: Weight Used

Goal: Challenge yourself while still completing all the work within the minute for all 12 minutes

Coaches Notes

This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.

Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time to set up properly for the deadlifts.

The weight on the deadlifts should be heavy but unbroken. Know that with the other movement and limited rest, they are going to get a lot harder as you get deeper into the workout. This should definitely not be anywhere close to your 3 (or 4 or 5) rep max. Pick a weight you could do 8-10 reps of if you had to.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every Minute on the Minute for 12 Minutes

5 Push Up + Taps
8 Sandbag Hang to Shoulder

*If you have a heavier D-Ball/Sandbag, you could replace the Hang to Shoulder with:

4-6 Sandbag Over Shoulder

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

Extra Challenge
Men/Women: Increase to 7/10

Score: Total Number of Rounds where all work was completed within the minute. Note rep scheme if different from 5/8, and if you went with the over shoulder option.

Goal: All 12 Rounds

Coaches Notes

This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.

Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time for the hang to shoulders.

The sandbag hang to shoulders should ideally be performed unbroken for all 12 minutes but you may have to really dig deep in order to do so. For a heavier bag, you may need to adjust the reps to something you can complete unbroken and/or in about 30 seconds each time.

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.

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.

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

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

40 Double Unders / DB Hop Overs
16 Alternating Dumbbell Shoulder Rack Lunge
10 Kipping Pull Up

*Strict Pull Up Option: 5-7 reps per round

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

Men/Women: Increase 16 Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

To hit the goal, we are looking for a round every 2:00-2:45ish.

You shouldn't be spending a whole lot of time on the double unders/hop overs, go with something that you can complete in around 30 seconds each time and move on to the other stuff.

Choose a weight on the lunges that you can perform 16 reps in 1-2 sets the whole way. Make sure that you are able to keep your chest up and belly tight on every rep.

For the pull ups, we also don't want to get hung up on these. Go with something that you can complete in 1-2 sets for at least the first 3-5 rounds. The last thing we want in a 14 minute AMRAP is to be standing around staring up at the bar, waiting until it's time to attempt another 1 or 2 reps.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

40 Double Unders / DB Hop Overs
16 Alternating Barbell Back Rack Lunge
10 Kipping Pull Up

*Strict Pull Up Option: 5-7 reps per round

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge
Men/Women: Increase 16 Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

To hit the goal, we are looking for a round every 2:00-2:45ish.

You shouldn't be spending a whole lot of time on the double unders/hop overs, go with something that you can complete in around 30 seconds each time and move on to the other stuff.

Choose a weight on the lunges that you can perform 16 reps in 1-2 sets the whole way. Make sure that you are able to keep your chest up and belly tight on every rep.

For the pull ups, we also don't want to get hung up on these. Go with something that you can complete in 1-2 sets for at least the first 3-5 rounds. The last thing we want in a 14 minute AMRAP is to be standing around staring up at the bar, waiting until it's time to attempt another 1 or 2 reps.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

40 Double Unders / DB Hop Overs
16 Alternating Sandbag Back Rack Lunge
10 Kipping Pull Up

*Strict Pull Up Option: 5-7 reps per round

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

Extra Challenge
Men/Women: Increase 16 Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

To hit the goal, we are looking for a round every 2:00-2:45ish.

You shouldn't be spending a whole lot of time on the double unders/hop overs, go with something that you can complete in around 30 seconds each time and move on to the other stuff.

We'd like to see the lunges performed in 1-2 sets the whole way. Make sure that you are able to keep your chest up and belly tight on every rep. Adjust the reps as needed if you are working with a heavier bag.

For the pull ups, we also don't want to get hung up on these. Go with something that you can complete in 1-2 sets for at least the first 3-5 rounds. The last thing we want in a 14 minute AMRAP is to be standing around staring up at the bar, waiting until it's time to attempt another 1 or 2 reps.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1 - 1 Round

24 Dumbbell Hang Squat Clean
24 Lateral Burpee Over Dumbbell

Rest 1 Minute after Part 1

Part 2 - 3 Rounds

8 Dumbbell Hang Squat Clean
8 Lateral Burpee Over Dumbbell

Rest 1 Minute after Part 2

Part 3 - 6 Rounds

4 Dumbbell Hang Squat Clean
4 Lateral Burpee Over Dumbbell

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Part 1 Time
Part 2 Time
Part 3 Time

Goal: 2:30-4:30

Coaches Notes

Each part is scored separately and each score should be relatively close. You may be able to move faster in part 3 with the smaller number of reps per round but the transitions do eat up a fair amount of time.

Keep in mind that the hang squat cleans will probably go faster than the burpees. Choose a weight on the cleans that you can complete at least 8-10 reps at a time. I know it will be tempting to swing those dumbbells up to the shoulders but try to focus on using the hips to allow the weight to float up to the shoulder rather than doing a big swing curl.

Breathe on the burpees. Find a good rhythm and style and stick to it. See if you can be consistent with where you plant your hands, where your feet land, when you are exhaling vs inhaling etc. This will help you be more efficient and the burpees will be much less tiresome.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Part 1 - 1 Round

24 Barbell Hang Squat Clean
24 Lateral Burpee Over Barbell

Rest 1 Minute after Part 1

Part 2 - 3 Rounds

8 Barbell Hang Squat Clean
8 Lateral Burpee Over Barbell

Rest 1 Minute after Part 2

Part 3 - 6 Rounds

4 Barbell Hang Squat Clean
4 Lateral Burpee Over Barbell

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-85#

Score
Part 1 Time
Part 2 Time
Part 3 Time

Goal: 2:30-4:30

Coaches Notes

Each part is scored separately and each score should be relatively close. You may be able to move faster in part 3 with the smaller number of reps per round but the transitions do eat up a fair amount of time.

Keep in mind that the hang squat cleans will probably go faster than the burpees. Choose a weight on the cleans that you can complete at least 8-10 reps at a time.

Breathe on the burpees. Find a good rhythm and style and stick to it. See if you can be consistent with where you plant your hands, where your feet land, when you are exhaling vs inhaling etc. This will help you be more efficient and the burpees will be much less tiresome.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1 - 1 Round

24 Sandbag Hang Squat Clean
24 Lateral Burpee Over Sandbag

Rest 1 Minute after Part 1

Part 2 - 3 Rounds

8 Sandbag Hang Squat Clean
8 Lateral Burpee Over Sandbag

Rest 1 Minute after Part 2

Part 3 - 6 Rounds

4 Sandbag Hang Squat Clean
4 Lateral Burpee Over Sandbag

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

Score:
Part 1 Time
Part 2 Time
Part 3 Time

Goal: 2:30-4:30

Coaches Notes

Each part is scored separately and each score should be relatively close. You may be able to move faster in part 3 with the smaller number of reps per round but the transitions do eat up a fair amount of time.

Keep in mind that the hang squat cleans will probably go faster than the burpees. Ideally, you can knock out 8-10 reps at a time in the first part but you may need to adjust if working with a heavier bag.

Breathe on the burpees. Find a good rhythm and style and stick to it. See if you can be consistent with where you plant your hands, where your feet land, when you are exhaling vs inhaling etc. This will help you be more efficient and the burpees will be much less tiresome.

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.

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.

Jump/Skip/Hop Overs

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

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

6 Rounds

200 Meter Run
12 Box Jump
-OR- Jump Over
12 Weighted Sit Up

Suggestions
Men: 40-50# DB/Plate | 20-24" Box/Object
Women: 25-35# DB/Plate | 16-20" Box/Object

Extra Challenge
Men: 30" Box/Object (or higher than 24")
Women: 24" Box/Object (or higher than 20")

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes

We're looking for each round to take between 2:00-2:50. Finishing in 12 minutes today will mean holding a fast pace on each movement and transitioning smoothly. There's some room to ease up a little and still finish in under 17 minutes, but you should be moving steadily.

Concentrate on breathing through both the box jumps and the sit ups. The weight of the sit up at your chest will put pressure on your lungs so be really intentional about forcing the air out when you exhale to make room for fresh oxygen. If holding a weight forces you to break those 12 up more than two times, go ahead and do those unweighted!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

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

12 Box Jump
-OR- Jump Over
12 Weighted Sit Up

Suggestions
Men: 40-50# DB/Plate | 20-24" Box/Object
Women: 25-35# DB/Plate | 16-20" Box/Object

Extra Challenge
Men: 30" Box/Object (or higher than 24")
Women: 24" Box/Object (or higher than 20")

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes

We're looking for each round to take between 2:00-2:50. Finishing in 12 minutes today will mean holding a fast pace on each movement and transitioning smoothly. There's some room to ease up a little and still finish in under 17 minutes, but you should be moving steadily.

Concentrate on breathing through both the box jumps and the sit ups. The weight of the sit up at your chest will put pressure on your lungs so be really intentional about forcing the air out when you exhale to make room for fresh oxygen. If holding a weight forces you to break those 12 up more than two times, go ahead and do those unweighted!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2, Complete:

150 Box Jump
-OR- Jump Over
150 Weighted Sit Up

*After every 50 reps, run 200 Meters TOGETHER

**Other than the run, only one partner can work at a time. Split up the box jumps and sit ups however you like.

Suggestions
Men: 40-50# DB/Plate | 20-24" Box/Object
Women: 25-35# DB/Plate | 16-20" Box/Object

Extra Challenge
Men: 30" Box/Object (or higher than 24")
Women: 24" Box/Object (or higher than 20")

Score: Total Time

Goal: 22-28 Minutes

Coaches Notes

So you guys will take turns chipping away at 150 box jumps. At 50, 100, and 150 reps, you'll both head out for a 200 meter run. Then, you'll start on the weighted sit ups. Same idea there. You'll take turns chipping away at those 150 reps. At 50, 100, and 150, you'll both run 200 meters. So over the course of the workout, you should have both ran six 200 meters. The time on the clock when you both get back from the sixth run is your score.

Choose a box jump/jump over height that allows you to get 8-14 reps in 30 seconds. You can do a test run in the warm up and see how many reps you're capable of in a 30-second window. If it's fewer than 8, consider reducing the height. If it's more than, consider increasing the height.

The weight of the sit up at your chest will put pressure on your lungs so be really intentional about forcing the air out when you exhale to make room for fresh oxygen. If holding a weight forces you to break those 12 up more than two times, go ahead and do those unweighted!

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.

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.

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.