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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: VALKYRIES

2 Minutes On / 1 Minute Off for 7 rounds

20 Kettlebell Overhead Swings
Max Burpee Box Jump Over

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

Score: Total Reps Burpee Box Jump Overs

Goal: 70-105

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.

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

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

20 Double Unders -OR- Hop Overs
1 Dumbbell Squat
20 Double Unders -OR- Hop Overs
2 Dumbbell Squats
20 Double Unders -OR- Hop Overs
3 Dumbbell Squats
...
Keep adding one Dumbbell Squat each time until you hit the 10:00 mark.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 30 Double Unders / 50# DBs
Women: 30 Double Unders / 35# DBs

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

Coaches Notes

The first few rounds might feel easy.. until you look at the clock and realize you still have like 8 and a half minutes to go! Don't let that happen to you. Know that both movements are going to get a lot harder as the workout progresses.

The double unders/hop overs should only take about 20 seconds each time. Since it is a shorter workout and we want to keep the intensity high, choose a variation that is not going to be really broken up.

Try to go unbroken on the squats the whole way. If you get into the double digit rounds, then a short break may be needed. This one is going to be a mental push. If you are feeling like you need to break, challenge yourself to 'just get through this round' unbroken.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

20 Double Unders -OR- Hop Overs
1 Front Squat
20 Double Unders -OR- Hop Overs
2 Front Squats
20 Double Unders -OR- Hop Overs
3 Front Squats
...
Keep adding one Front Squat each time until you hit the 10:00 mark.

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

Extra Challenge
Men: 30 Double Unders / 135#+
Women: 30 Double Unders / 95#+

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

Coaches Notes

The first few rounds might feel easy.. until you look at the clock and realize you still have like 8 and a half minutes to go! Don't let that happen to you. Know that both movements are going to get a lot harder as the workout progresses.

The double unders/hop overs should only take about 20 seconds each time. Since it is a shorter workout and we want to keep the intensity high, choose a variation that is not going to be really broken up.

Try to go unbroken on the squats the whole way. If you get into the double digit rounds, then a short break may be needed. This one is going to be a mental push. If you are feeling like you need to break, challenge yourself to 'just get through this round' unbroken.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

20 Double Unders -OR- Hop Overs
1 Sandbag Front Squat
20 Double Unders -OR- Hop Overs
2 Sandbag Front Squats
20 Double Unders -OR- Hop Overs
3 Sandbag Front Squats
...
Keep adding one Front Squat each time until you hit the 10:00 mark.

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

Extra Challenge
Men: 30 Double Unders
Women: 30 Double Unders

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

Coaches Notes

The first few rounds might feel easy.. until you look at the clock and realize you still have like 8 and a half minutes to go! Don't let that happen to you. Know that both movements are going to get a lot harder as the workout progresses.

The double unders/hop overs should only take about 20 seconds each time. Since it is a shorter workout and we want to keep the intensity high, choose a variation that is not going to be really broken up.

Try to go unbroken on the squats the whole way. If you get into the double digit rounds, then a short break may be needed. This one is going to be a mental push. If you are feeling like you need to break, challenge yourself to 'just get through this round' unbroken.

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

MAMA MODIFICATIONS

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.

Double/Single Unders

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

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

400 Meter Run
30 Dumbbell Power Cleans
400 Meter Run
30 Dumbbell Push Press -OR- Push Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

This workout should feel like a bit of a grind. The run is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable out there.

You'll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

400m Run
30 Barbell Power Cleans
400 Run
30 Barbell Push Press -OR- Push Jerk

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#+
Women: 75-95#+

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

This workout should feel like a bit of a grind. The run is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable out there.

You'll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

30 Cal (M) / 22 Cal (W) Bike
-OR- 500m Row
30 Barbell Power Cleans
30 Cal (M) / 22 Cal (W) Bike
-OR- 500m Row
30 Barbell Push Press -OR- Push Jerk

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#+
Women: 75-95#+

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

This workout should feel like a bit of a grind. The bike/row is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable.

You'll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.

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.

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.

Shoulder Press

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

Jerk

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 Strict Press, Seated Strict Press, or even 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 Sets

Each Set is 5 Rounds:
3 Dumbbell Atlas Lunges
5 Kipping Pull Ups

Rest 2 Minutes between SETS

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

Extra Challenge
Men/Women: 4 Atlas Lunges / 6 Pull Ups per round

Score:
Set 1 Time
Set 2 Time
Set 3 Time

Goal: 3:00-5:00

Coaches Notes

These rounds are meant to go quick, like :45-1:00. Definitely no more than a minute per round. So choose your weight and the pull up variation accordingly.

The 3 Atlas lunges should be performed unbroken every time. Remember this is a lunge on both sides plus a squat, so each rep is a lot of work.

Go with a pull up variation that you are comfortable knocking out 5 unbroken reps with consistently. You may break into two sets toward the end of the workout, like in the last round or two of the last set. But you shouldn't really be having to break them up before that.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set is 5 Rounds:
3 Barbell Atlas Lunges
5 Kipping Pull Ups

Rest 2 Minutes between SETS

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

Extra Challenge
Men/Women: 4 Atlas Lunges / 6 Pull Ups per round

Score:
Set 1 Time
Set 2 Time
Set 3 Time

Goal: 3:00-5:00

Coaches Notes

These rounds are meant to go quick, like :45-1:00. Definitely no more than a minute per round. So choose your weight and the pull up variation accordingly.

The 3 Atlas lunges should be performed unbroken every time. Remember this is a lunge on both sides plus a squat, so each rep is a lot of work.

Go with a pull up variation that you are comfortable knocking out 5 unbroken reps with consistently. You may break into two sets toward the end of the workout, like in the last round or two of the last set. But you shouldn't really be having to break them up before that.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set is 5 Rounds:
3 Sandbag Atlas Lunges
5 Kipping Pull Ups

Rest 2 Minutes between SETS

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

Extra Challenge
Men/Women: 4 Atlas Lunges / 6 Pull Ups per round

Score:
Set 1 Time
Set 2 Time
Set 3 Time

Goal: 3:00-5:00

Coaches Notes

These rounds are meant to go quick, like :45-1:00. Definitely no more than a minute per round. So choose your Atlas lunge and pull up variation accordingly.

The 3 Atlas lunges should be performed unbroken every time. Remember this is a lunge on both sides plus a squat, so each rep is a lot of work.

Go with a pull up variation that you are comfortable knocking out 5 unbroken reps with consistently. You may break into two sets toward the end of the workout, like in the last round or two of the last set. But you shouldn't really be having to break them up before that.

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

MAMA MODIFICATIONS

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.

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

Every 4 minutes for 20 Minutes
(5 Rounds Total)

16 (8L/8R) Staggered Stance Deadlifts
12 Plank Pull Across
8 1/4 Get Ups Right
8 1/4 Get Ups Left

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

Extra Challenge
Men/Women: Single Leg RDLs in place of deadlifts (8 per leg)

Score: Completion

Goal: Complete all the work in each 4 minute window with a focus on HIGH quality movement!

Coaches Notes

You should not have to rush through the movements in order to get the work done in each 4 minute window.

Focus on keeping a flat back on the deadlifts. Especially in the first few inches from the floor, it can be easy to round out the back. Instead, fight to keep the chest up and bend the front knee more.

Lead with the chest on the 1/4 get ups. Think about pushing the weight up to the ceiling first, then shifting onto the forearm.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 4 minutes for 20 Minutes
(5 Rounds Total)

6 Deadlifts
12 Plank Pull Across
8 1/4 Get Ups Right
8 1/4 Get Ups Left

Suggestions
Men: 185-225# / 40-50# DBs
Women: 125-155# / 40-50# DBs

Extra Challenge
Men: 245#+
Women: 175#+

Score: Weight Used for Deadlifts

Goal: Challenge yourself and move well!

Coaches Notes

You should not have to rush through the movements in order to get the work done in each 4 minute window.

You have the opportunity to challenge yourself with the weight on the deadlifts today. Choose something that will be difficult in the later rounds but that you can go unbroken for 6 reps each time.

Lead with the chest on the 1/4 get ups. Think about pushing the weight up to the ceiling first, then shifting onto the forearm.

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

MAMA MODIFICATIONS

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Plank Hold

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 an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

150 Air Squats
75 Push Ups

Every minute on the minute starting at 0:00,

5 Dumbbell Thrusters

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: 200 Air Squats & 100 Push Ups

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

Yowza!!! This one is gonna get spicy real quick!

Make sure you pick a weight for the thrusters that you absolutely, no-questions-asked can do unbroken - even when you're dead tired. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You'll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you're looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you're better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it'll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

150 Air Squats
75 Push Ups

Every minute on the minute starting at 0:00,

5 Barbell Thrusters

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

Extra Challenge
Men/Women: 200 Air Squats & 100 Push Ups

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

Yowza!!! This one is gonna get spicy real quick!

Make sure you pick a weight for the thrusters that you absolutely, no-questions-asked can do unbroken - even when you're dead tired. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You'll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you're looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you're better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it'll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

150 Air Squats
75 Push Ups

Every minute on the minute starting at 0:00,

5 Sandbag Thrusters

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

Extra Challenge
Men/Women: 200 Air Squats & 100 Push Ups

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

Yowza!!! This one is gonna get spicy real quick!

You should absolutely, no-questions-asked be able to do the thrusters unbroken - even when you're dead tired. If that means shaving off 1-2 reps, go for it. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You'll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you're looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you're better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it'll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In teams of 2

300 Air Squats
150 Push Ups

Every minute on the minute starting at 0:00,

5 Thrusters

Suggestions
Men: 40# DBs or 75-95# Barbell
Women: 25# DBs or 55-65# Barbel

Extra Challenge
l400 Air Squats & 200 Push Ups

Score: Total Time

Goal: 16:00-25:00

Coaches Notes

At 0:00 - Partner 1 performs 5 Thrusters, then partner 2 performs Air Squats with the time remaining in the minute while partner 1 rests.

So, in that first minute, partner 1 just does 5 thrusters and rests because in all the remaining rounds you will go from max air squats right into 5 thrusters at the top of the minute!

To hit the goal, shoot for 25-35 air squats each time it is your turn and 12-18 push ups. Set yourself up with whatever customization allows you to hit those rep targets in about 45 seconds each time.

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.

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.

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.