Read the Coaches Notes in Programs A-C for a Glory Days option!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: HEL

10 Rounds

3 Man Maker
1 Wall Walk

1 Man Maker = Push Up + Plank Row R/L + Squat Clean Thruster

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: 4 Man Maker + 2 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

The rounds are short, but there are a lot of them. The volume is going to add up in this one. Each Round should take 1:00-1:30 tops.

Choose a load you can do 3 manmakers in 1:00 or less the whole way. Remember to breathe throughout that movement.

For the wall walks, go with an option that you can pretty much go right into after the manmakers. Focus on good positions: keeping the belly tight and pressing out of the shoulders into the floor.

For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

3 Barbell Man Maker
1 Wall Walk

1 Barbell Man Maker =
Deadlift + Bent Over Row + Hang Squat Clean Thruster

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

Extra Challenge
Men/Women: 4 Barbell Man Maker + 2 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

The rounds are short, but there are a lot of them. The volume is going to add up in this one. Each Round should take 1:00-1:30 tops.

Choose a load you can do 3 manmakers in 1:00 or less the whole way. Remember to breathe throughout that movement.

For the wall walks, go with an option that you can pretty much go right into after the manmakers. Focus on good positions: keeping the belly tight and pressing out of the shoulders into the floor.

For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

3 Sandbag Man Maker
1 Wall Walk

1 Sandbag Man Maker = Burpee + Deadlift + Bent Over Row + Hang Squat Clean Thruster

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

Extra Challenge
Men/Women: 4 Sandbag Man Maker + 2 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

The rounds are short, but there are a lot of them. The volume is going to add up in this one. Each Round should take 1:00-1:30 tops.

Choose a load you can do 3 manmakers in 1:00 or less the whole way. Remember to breathe throughout that movement.

For the wall walks, go with an option that you can pretty much go right into after the manmakers. Focus on good positions: keeping the belly tight and pressing out of the shoulders into the floor.

For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.

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

MAMA MODIFICATIONS

Man Makers

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/renegade row. 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!

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

Each Round is 4 minutes:

400m Run
30 Unweighted Lunge
Max Reps Dumbbell Squat

Rest 2 Minute Between Rounds

Suggested Weight
Men: 40# DBs
Women: 25# DBs

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

Score: Total Reps DB Squat

Goal: 48-72 Reps

Coaches Notes

Ouch. Take some time in your warm up to really figure out how to set yourself up so that you achieve the goal reps for this workout. To be clear, you are meant to get a score within the range. This may mean challenging yourself with the weight.

Ideally, the run takes 2:00-2:30 and the lunges take 45 seconds to a minute. That gives you anywhere from :30-1:00 to complete the squats. Go with a weight that you can complete 12-18 squats per round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

Each Round is 4 minutes:

400m Run
30 Unweighted Lunge
Max Reps Barbell Back Squat

Rest 2 Minute Between Rounds

Suggested Weight
Men: 75-95#
Women: 55-65#

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

Score: Total Reps Back Squat

Goal: 48-72 Reps

Coaches Notes

Ouch. Take some time in your warm up to really figure out how to set yourself up so that you achieve the goal reps for this workout. To be clear, you are meant to get a score within the range. This may mean challenging yourself with the weight.

Ideally, the run takes 2:00-2:30 and the lunges take 45 seconds to a minute. That gives you anywhere from :30-1:00 to complete the squats. Go with a weight that you can complete 12-18 squats per round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

Each Round is 4 minutes:

30/22 Cal Bike -OR- 36/26 Cal Row
30 Unweighted Lunge
Max Reps Barbell Back Squat

Rest 2 Minute Between Rounds

Suggested Weight
Men: 75-95#
Women: 55-65#

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

Score: Total Reps Back Squat

Goal: 48-72 Reps

Coaches Notes

Ouch. Take some time in your warm up to really figure out how to set yourself up so that you achieve the goal reps for this workout. To be clear, you are meant to get a score within the range. This may mean challenging yourself with the weight.

Ideally, the bike/row takes 2:00-2:30 and the lunges take 45 seconds to a minute. That gives you anywhere from :30-1:00 to complete the squats. Go with a weight that you can complete 12-18 squats per round.

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.

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.

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

30 Toes to Bar

Then

4 Rounds of:
12 Devil Press
100m Farmer Carry

Then

30 Toes to Bar

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: 40/40 Toes to Bar -and/or- 5 Rounds

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar - break them up into to small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Consider opening the hands either at the top or the bottom (or both) of the devil presses. This will help save your grip. You could also just take a longer break somewhere in the middle of the set of 12. But keep in mind that for those 4 rounds in the middle, we are looking for the devil presses to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

30 Toes to Bar

Then

4 Rounds of:
16 Plate Burpee
100m Farmer Carry

Then

30 Toes to Bar

Suggested Weight
Men: 45-55# Plate / 40# DBs for Carry
Women: 25-45# Plate / 25# DBs for Carry

Extra Challenge
Men/Women: 40/40 Toes to Bar -and/or- 5 Rounds

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar - break them up into to small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Keep in mind that for those 4 rounds in the middle, we are looking for the plate burpees to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

30 Toes to Bar

Then

4 Rounds of:
12 Sandbag Burpee
100m Suitcase Carry (Switch at 50m)

Then

30 Toes to Bar

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

Extra Challenge
Men/Women: 40/40 Toes to Bar -and/or- 5 Rounds

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar - break them up into to small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Keep in mind that for those 4 rounds in the middle, we are looking for the sandbag burpees to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!

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.

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!

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.

Lying Leg Lifts

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, knees bent, or using your hands to hold on to somthing for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

50 Shoulder Racked Step Ups

Every Minute on the Minute starting at 0:00,

10 Push Ups

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: 70 Reps

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

To hit the goal on this one, you'll need to get 5-7 step ups per minute. If you think that even with the push ups every minute, you'll be able to crush that goal, go for the extra challenge reps today!

You are starting the workout with push ups.

Choose a variation on the push up that you can complete 10 reps in at most 20 seconds each time. Break them up early into small, manageable sets to help you maintain a consistent pace.

These are shoulder racked step ups which means, you cannot use momentum like you would in the farmer step up. You may need to go with a lower height for this variation if you tend to lean forward when stepping up. Make sure that you are able to keep your chest up when stepping up and down.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

50 Sandbag Shoulder Racked Step Ups

Every Minute on the Minute starting at 0:00,

10 Push Ups

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

Extra Challenge
Men/Women: 70 Reps

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

To hit the goal on this one, you'll need to get 5-7 step ups per minute. If you think that even with the push ups every minute, you'll be able to crush that goal, go for the extra challenge reps today!

You are starting the workout with push ups.

Choose a variation on the push up that you can complete 10 reps in at most 20 seconds each time. Break them up early into small, manageable sets to help you maintain a consistent pace.

Remember that for sandbag shoulder racked step ups, the bag is on one shoulder. Switch shoulders every minute or as you see fit to make sure that you are doing about the same number of reps on each shoulder.

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.

Push Up/Push Up Taps

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Diagnostic #6 Level 1

3 Rounds - Each for Time

40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds

Level 1 Requirements:
Men: 65# Bar / 18-20# Ball
Women: 45# Bar* / 13-15# Ball

*If you are using an empty 45# barbell for snatches, there is no need to touch the ground. Bringing the bar to just below the knee is fine.

Dumbbell Option (You must do 30 Alternating DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB

Level 1 Customizations Allowed:
WALL BALL: Lower Target, Single Dumbbell Thruster

Score: Round 1 Time
Score: Round 2 Time
Score: Round 3 Time

Score to Pass Level 1:
All 3 rounds must be under 4 minutes. (That's EACH - not combined).

Coaches Notes

This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 4 minutes to pass this level. 40 wall balls - broken into 2-4 sets should take somewhere between 90 seconds to maybe 2:30. This gives you another 90 seconds - 2 minutes or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.

If you don't have a medicine ball, you can do single dumbbell thrusters with this level. And if you don't have a barbell you may choose to do alternating dumbbell power snatches - but if you do this you need to increase the reps to 30 reps (15 per side) per round.

If you are using and empty barbell to do the 45# power snatches - you do NOT need to bring it all of the way to the floor. Just make sure you bring it below the knee on each rep. Make sure on the snatches - regardless of weight or equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.

And of course - don't forget that 2 minute rest!!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Diagnostic #6 Level 2

3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds

Level 2 Requirements:
Men: 75# Bar / 18-20# Ball
Women: 55# Bar / 13-15# Ball

Dumbbell Option (You must do 30 Alternating DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB

Level 2 Customizations Allowed:
WALL BALL: Lower Target (No less than 8 feet!), Single Dumbbell Thruster (Men: 40# / Women: 25#)

Score: Round 1 Time
Score: Round 2 Time
Score: Round 3 Time

Score to Pass Level 2:
All 3 rounds must be under 3 minutes. (That's EACH - not combined).

Coaches Notes

This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 3 minutes to pass this level. 40 wall balls - broken into 2-3 sets should take somewhere between 90 seconds to maybe 2:00. This gives you another 1:00-1:30 or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.

To pass this level your wall ball target needs to be at least 8'. Make sure the middle of the ball or more is higher than the mark!

If you don't have a medicine ball, you can do single dumbbell thrusters with this level. And if you don't have a barbell you may choose to do alternating dumbbell power snatches - but if you do this you need to increase the reps to 30 reps (15 per side) per round.

Make sure on the snatches - regardless of equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.

And of course - don't forget that 2 minute rest!!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Diagnostic #6 Level 3

3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds

Level 3 Requirements:
Men: 95# Bar / 18-20# Ball to 9 ft+ Target
Women: 65# Bar / 13-15# Ball to 9 ft+ Target

Dumbbell Option (You must do 20 DOUBLE DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB

No Customizations Allowed for Level 3
Wall Ball target must be 9 feet or higher!

Score: Round 1 Time
Score: Round 2 Time
Score: Round 3 Time

Score to Pass Level 3:
All 3 rounds must be under 3 minutes. (That's EACH - not combined).

Coaches Notes

This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 3 minutes to pass this level. 40 wall balls - broken into 1-3 sets should take somewhere between 90 seconds to maybe 2:00. This gives you another 1:00-1:30 or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.

To pass this level your wall ball target needs to be at least 9'. Make sure the middle of the ball or more is higher than the mark!

There are no customizations allowed for the wall balls for this level.

If you don't have a barbell you may choose to do DOUBLE dumbbell power snatches - 20 reps total for these.

Make sure on the snatches - regardless of equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.

And of course - don't forget that 2 minute rest!!



Diagnostic #6 Level 4

3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds

Level 4 Requirements:
Men: 115# Bar / 18-20# Ball to 10 ft+ Target
Women: 75# Bar / 13-15# Ball to 9 ft+ Target

Dumbbell Option (You must do 30 DOUBLE DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB

No Customizations Allowed for Level 4

Score: Round 1 Time
Score: Round 2 Time
Score: Round 3 Time

Score to Pass Level 4:
All 3 rounds must be under 3 minutes. (That's EACH - not combined).

Coaches Notes

This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 3 minutes to pass this level. 40 wall balls - broken into 1-2 sets should take somewhere between 1:15 seconds to maybe 1:45. This gives you another 1:15-1:45 or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.

To pass this level your wall ball target needs to be at least 9' for women, and 10' for men. Make sure the middle of the ball or more is higher than the mark!

There are no customizations allowed for the wall balls for this level.

If you don't have a barbell you may choose to do DOUBLE dumbbell power snatches - but make sure to increase the reps to 30 total per round if you choose this option.

Make sure on the snatches - regardless of equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.

And of course - don't forget that 2 minute rest!!

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes:

0:00-2:00
200m Run
Max Reps Inverted Rows -OR- Strict Pull Ups

2:00-4:00
200m Run
Max Reps Dumbbell Hang Clean & Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Total Inverted Rows or Pull Ups
Score 2: Total Hang Clean & Jerks

Goal 1: 40-60
Goal 2: 48-64

Coaches Notes

You're aiming to complete 10-15 inverted rows or strict pull ups and 12-16 hang clean and jerks each round.

It's VERY important that your 200 meter run take no longer than 0:50-1:05. You'll need the time remaining in the minute to accumulate reps and give yourself 10 seconds or so before the start of the next 2-minute window to rest and transition. If you find your run taking you past that 1:05 mark, consider reducing the distance.

Choose a variation of the row/pull up that allows you to perform 6-9 reps of at a time when fresh. Break those up early but keep your breaks short. Go with a weight for the hang clean and jerks that you know you can do 7-10 reps of at a time. You can likely take one quick break on those and still hit the rep goal for each round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes:

0:00-2:00
200m Run
Max Reps Inverted Rows -OR- Strict Pull Ups

2:00-4:00
200m Run
Max Reps Barbell Hang Clean & Jerk

Suggested Weight
Men: 95#
Women: 65#

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

Score 1: Total Inverted Rows or Pull Ups
Score 2: Total Hang Clean & Jerks

Goal 1: 40-60
Goal 2: 48-64

Coaches Notes

You're aiming to complete 10-15 inverted rows or strict pull ups and 12-16 hang clean and jerks each round.

It's VERY important that your 200 meter run take no longer than 0:50-1:05. You'll need the time remaining in the minute to accumulate reps and give yourself 10 seconds or so before the start of the next 2-minute window to rest and transition. If you find your run taking you past that 1:05 mark, consider reducing the distance.

Choose a variation of the row/pull up that allows you to perform 6-9 reps of at a time when fresh. Break those up early but keep your breaks short. Go with a weight for the hang clean and jerks that you know you can do 7-10 reps of at a time. You can likely take one quick break on those and still hit the rep goal for each round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes:

0:00-2:00
15 Cal (M) / 11 Cal (W) Bike -OR-
18 Cal (M) / 13 Cal (W) Row
Max Reps Inverted Rows -OR- Strict Pull Ups

2:00-4:00
15 Cal (M) / 11 Cal (W) Bike -OR-
18 Cal (M) / 13 Cal (W) Row
Max Reps Barbell Hang Clean & Jerk

Suggested Weight
Men: 95#
Women: 65#

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

Score 1: Total Inverted Rows or Pull Ups
Score 2: Total Hang Clean & Jerks

Goal 1: 40-60
Goal 2: 48-64

Coaches Notes

You're aiming to complete 10-15 inverted rows or strict pull ups and 12-16 hang clean and jerks each round.

It's VERY important that your bike/row take no longer than 0:50-1:05. You'll need the time remaining in the minute to accumulate reps and give yourself 10 seconds or so before the start of the next 2-minute window to rest and transition. If you find your bike/row taking you past that 1:05 mark, consider reducing the calories.

Choose a variation of the row/pull up that allows you to perform 6-9 reps of at a time when fresh. Break those up early but keep your breaks short. Go with a weight for the hang clean and jerks that you know you can do 7-10 reps of at a time. You can likely take one quick break on those and still hit the rep goal for each round.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

4 Rounds

Partner 1: Run 200m
Partner 2: Max Reps Inverted Rows -OR- Strict Pull Ups

Then, SWITCH.

Once both partners have Run 200 Meters and done Max Reps Rows/Pull Ups...

Partner 1: Run 200m
Partner 2: Max Reps Hang Clean & Jerk

Then, SWITCH.

All of that is one round. Repeat three more times.

Suggested Weight
Men: 95# Bar or 40# DBs
Women: 65# Bar or 25# DBs

Extra Challenge
Men: 115#+ Bar or 50# DBs
Women: 75#+ Bar or 35# DBs

Score 1: Total Inverted Row/Pull Up + Hang Clean & Jerk Reps combined (Both Partners)
Score 2: Total Time

Goal 1: 160-240 Reps
Goal 2: 15:00-18:00

Coaches Notes

So the way this one works is Partner 1 starts on run while partner 2 starts on rows/pull ups. Switch when partner 1 returns from run. Both partners will run and do max rows/pull ups before moving on to the run/hang clean & jerk. Once both partners have done max reps hang clean & jerk, the round is over.

In order to hit the TIME goal, you guys will both need to be finishing your 200 meters runs in 0:50-1:05. That means you'll have that amount of time each round to accumulate the reps you need to hit the goal (9-14 rows/pull ups and 11-15 hang clean & jerks) AND give yourself 7-10 seconds before your partner returns to breathe and transition. Go with a variation and a weight that you're super confident with!

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.

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.

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.