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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: THOR

Every 3 Minutes:

100 Meter Farmer Carry
20 Alternating Dumbbell Hang Snatch
Max Push Up + Taps in time remaining in 3-minute window

Keep going until you complete 100 Push Up + Taps

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Men/Women: Increase Push Up + Taps to 120

Only go Extra Challenge if you can complete 100 Push Up + Taps in under 15 minutes.

Score: Total Time

Goal: 15-21 Minutes

Coaches Notes

This one is going to be a mental challenge for sure! You should get about a minute each round to get after the push up + taps. You'll need to find the sweet spot as far as how to break those up in a way that you are working for as much of that minute as possible.

The carry is going to take about a minute. Try to hold on for the full 100m or at the most break once at the turn around point. Your grip is going to be taxed from the carry so when you get to the hang snatches, make sure you are being extra explosive from the hips. Another reason to really try to recruit the lower body in the snatches is to save your upper body for the push up + taps. Choose a weight that you can complete the snatches in 1-2 sets each time.

Choose a variation on the push up + taps that you can do at least 5 reps at a time. You may be able to do some bigger sets at the beginning but as the workout progresses, more breaks will be needed. To hit the goal you'll need to get 14-20 reps per round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: THOR

Every 3 Minutes:

100 Meter Farmer Carry
15 Hang Power Snatch
Max Push Up + Taps in time remaining in 3-minute window

Keep going until you complete 100 Push Up + Taps

Suggestions
Men: 75# Barbell / 40# DBs
Women: 55# Barbell / 25# DBs

Extra Challenge
Men: 95#+ Barbell / 50# DBs
Women: 65#+ Barbell / 35# DBs

Men/Women: Increase Push Up + Taps to 120

Only go Extra Challenge if you can complete 100 Push Up + Taps in under 15 minutes.

Score: Total Time

Goal: 15-21 Minutes

Coaches Notes

This one is going to be a mental challenge for sure! You should get about a minute each round to get after the push up + taps. You'll need to find the sweet spot as far as how to break those up in a way that you are working for as much of that minute as possible.

The carry is going to take about a minute. Try to hold on for the full 100m or at the most break once at the turn around point. Your grip is going to be taxed from the carry so when you get to the hang snatches, make sure you are being extra explosive from the hips. Another reason to really try to recruit the lower body in the snatches is to save your upper body for the push up + taps.

Ideally the snatches are performed in two sets the whole way. If you are able to go unbroken the whole time, it is likely too light. And, if you are having to break it up more than that, it is likely too heavy. Remember, we want at least a minute to bang out those push up + taps!

Choose a variation on the push up + taps that you can do at least 5 reps at a time. You may be able to do some bigger sets at the beginning but as the workout progresses, more breaks will be needed. To hit the goal you'll need to get 14-20 reps per round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: THOR

Every 3 Minutes:

100 Meter Suitcase Carry
15 Hang To Overhead
Max Push Up + Taps in time remaining in 3-minute window

Keep going until you complete 100 Push Up + Taps

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

Extra Challenge
Men/Women: Increase Push Up + Taps to 120

Only go Extra Challenge if you can complete 100 Push Up + Taps in under 15 minutes.

Score: Total Time

Goal: 15-21 Minutes

Coaches Notes

This one is going to be a mental challenge for sure! You should get about a minute each round to get after the push up + taps. You'll need to find the sweet spot as far as how to break those up in a way that you are working for as much of that minute as possible.

The carry is going to take about a minute. You should be able to hold for the first 50m putting the bag down just long enough to turn and regrip with the other hand. Your grip is going to be taxed from the carry so when you get to the hang to overheads, make sure you are being extra explosive from the hips. Another reason to really try to recruit the lower body in the hang to overheads is to save your upper body for the push up + taps.

Choose a variation on the push up + taps that you can do at least 5 reps at a time. You may be able to do some bigger sets at the beginning but as the workout progresses, more breaks will be needed. To hit the goal you'll need to get 14-20 reps per round.

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

MAMA MODIFICATIONS

DB Snatch

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

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

15 Dumbbell Squat
6 Toes to Bar
10 Dumbbell Squat
6 Toes to Bar
5 Dumbbell Squat
6 Toes to Bar
5 Dumbbell Squat
6 Toes to Bar
10 Dumbbell Squat
6 Toes to Bar
15 Dumbbell Squat

Rest 3 Minutes between rounds

* Each round ends on squats NOT toes to bar!

Go with 8 Alternating V-Ups each time if toes to bar are not happening.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50#+ DBs / 8 Toes to Bar
Women: 35#+ DBs / 8 Toes to Bar

Score:
Round 1 Time
Round 2 Time

Goal: 5:00-8:00

Coaches Notes

Each of these rounds should be a very hard pace and level of intensity. Even with the 3 minute break in between, the time of the second round may fall off a bit.

Choose a weight on the squats that you think you could go unbroken the whole way.

For the toes to bar, choose a variation that you could get through all 6 reps in about 20 seconds for the first few rounds. They should not be really broken up. Think 1-2 sets at the most, even toward the end of the second round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

15 Barbell Front Squat
6 Toes to Bar
10 Barbell Front Squat
6 Toes to Bar
5 Barbell Front Squat
6 Toes to Bar
5 Barbell Front Squat
6 Toes to Bar
10 Barbell Front Squat
6 Toes to Bar
15 Barbell Front Squat

Rest 3 Minutes between rounds

* Each round ends on squats NOT toes to bar!

Go with 8 Alternating V-Ups each time if toes to bar are not happening.

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

Extra Challenge
Men: 115#+ / 8 Toes to Bar
Women: 75#+ / 8 Toes to Bar

Score:
Round 1 Time
Round 2 Time

Goal: 5:00-8:00

Coaches Notes

Each of these rounds should be a very hard pace and level of intensity. Even with the 3 minute break in between, the time of the second round may fall off a bit.

Choose a weight on the squats that you think you could go unbroken the whole way.

For the toes to bar, choose a variation that you could get through all 6 reps in about 20 seconds for the first few rounds. They should not be really broken up. Think 1-2 sets at the most, even toward the end of the second round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

15 Sandbag Front Squat
6 Toes to Bar
10 Sandbag Front Squat
6 Toes to Bar
5 Sandbag Front Squat
6 Toes to Bar
5 Sandbag Front Squat
6 Toes to Bar
10 Sandbag Front Squat
6 Toes to Bar
15 Sandbag Front Squat

Rest 3 Minutes between rounds

* Each round ends on squats NOT toes to bar!

Go with 8 Alternating V-Ups each time if toes to bar are not happening.

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

Extra Challenge
Men / Women: 8 Toes to Bar

Score:
Round 1 Time
Round 2 Time

Goal: 5:00-8:00

Coaches Notes

Each of these rounds should be a very hard pace and level of intensity. Even with the 3 minute break in between, the time of the second round may fall off a bit.

Choose a weight on the squats that you think you could go unbroken the whole way.

For the toes to bar, choose a variation that you could get through all 6 reps in about 20 seconds for the first few rounds. They should not be really broken up. Think 1-2 sets at the most, even toward the end of the second round.

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

MAMA MODIFICATIONS

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

6 Rounds

3 Wall Walks
12 (6L/6R) Staggered Stance Deadlifts
30 Double Unders/Hop Overs

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

Extra Challenge
Men/Women:
4 Wall Walks + 50 Double Unders

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

In order to hit the goal for this one, you'll need to complete a round every 2-3 minutes.

The wall walks should take NO MORE than 1:00 each time. If they are going to take longer than a minute, either customize the movement or cuts the reps down to 2.

For the staggered stance deadlifts, we are really trying to isolate the glutes and hamstrings on the front leg. So in your warm up, play around with the stance a bit so that you know how to space your feet, how much to bend either knees so that it is the front leg that is doing the work. These should be performed with control and unbroken.

We are looking for around 30 seconds for the double unders. No more than 40! If they are going to be really broken up, go with hop overs. Or, just do hop overs anyway because they are awesome!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

6 Rounds

3 Wall Walks
9 Barbell Deadlifts
30 Double Unders/Hop Overs

Suggestions
Men: 185-275#
Women: 125-185#

Extra Challenge
Men/Women:
4 Wall Walks + 50 Double Unders

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

In order to hit the goal for this one, you'll need to complete a round every 2-3 minutes.

The wall walks should take NO MORE than 1:00 each time. If they are going to take longer than a minute, either customize the movement or cuts the reps down to 2.

For the deadlifts, these should be performed with control and unbroken. When choosing the load, think about what you will be able to still move well in rounds 5 and 6.

We are looking for around 30 seconds for the double unders. No more than 40! If they are going to be really broken up, go with hop overs. Or, just do hop overs anyway because they are awesome!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

3 Wall Walks
12 (6L/6R) Staggered Stance Sandbag Deadlifts
30 Double Unders/Hop Overs

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

Extra Challenge
Men/Women:
4 Wall Walks + 50 Double Unders

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

In order to hit the goal for this one, you'll need to complete a round every 2-3 minutes.

The wall walks should take NO MORE than 1:00 each time. If they are going to take longer than a minute, either customize the movement or cuts the reps down to 2.

For the staggered stance deadlifts, we are really trying to isolate the glutes and hamstrings on the front leg. So in your warm up, play around with the stance a bit so that you know how to space your feet, how much to bend either knees so that it is the front leg that is doing the work. These should be performed with control and unbroken.

We are looking for around 30 seconds for the double unders. No more than 40! If they are going to be really broken up, go with hop overs. Or, just do hop overs anyway because they are awesome!

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

MAMA MODIFICATIONS

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.

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.

Double/Single Unders

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

Jump/Skip/Hop Overs

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1

4 Rounds

10 Dumbbell Hang Squat Clean
200m Run

Rest 1 Minute before Part 2,

Part 2

4 Rounds

16 Farmer Step Up
200m Run

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Part 1 Time
Part 2 Time

Goal:
Part 1: 5:30-7:30
Part 2: 7:00-9:00

Coaches Notes

Part 1 - The cleans should be performed unbroken most if not all the way. Choose a load that allows you to move through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 - You have a bit longer to complete each round than part 1, because the step ups are going to take more time. Make sure that the load you chose for part 1 is manageable or you can make adjustments during the 1 minute rest. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Part 1

4 Rounds

10 Barbell Hang Squat Clean
200m Run

Rest 1 Minute before Part 2,

Part 2

4 Rounds

16 Farmer Step Up
200m Run

Suggestions
Men: 75-95# / 40# DBs
Women: 55-65# / 25# DBs

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

Score:
Part 1 Time
Part 2 Time

Goal:
Part 1: 5:30-7:30
Part 2: 7:00-9:00

Coaches Notes

Part 1 - The cleans should be performed unbroken most if not all the way. Choose a load that allows you to move through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 - You have a bit longer to complete each round than part 1, because the step ups are going to take more time. Make sure that the load you chose for part 1 is manageable or you can make adjustments during the 1 minute rest. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1

4 Rounds

10 Sandbag Hang Squat Clean
200 Meter Run
-OR- 15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row

Rest 1 Minute before Part 2,

Part 2

4 Rounds

16 Shoulder Step Up*
200 Meter Run
-OR- 15 Cal (M) / 11 Cal (W) Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) Row

*Switch shoulders every round or every 8 reps.

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

Score:
Part 1 Time
Part 2 Time

Goal:
Part 1: 5:30-7:30
Part 2: 7:00-9:00

Coaches Notes

Part 1 - The cleans should be performed unbroken most if not all the way. Focus on moving through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.

Part 2 - You have a bit longer to complete each round than part 1, because the step ups are going to take more time. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Minute AMRAP

6 Box Jump Over
8 Dumbbell Push Press
-or- Push Jerk

Suggestions
Men: 40# DBs / 22-24" Box
Women: 25# DBs / 18-20" Box

Extra Challenge
Men: 50# DBs / 30" Box
Women: 35# DBs / 24" Box

Score: Total Completed Rounds + Any Additional Reps

Goal: 10-13 Rounds

Coaches Notes

This one is going to go pretty quick but we don't want the shoulder fatigue to kick in until at least round 4 or 5. There is no need to sprint out of the gate, you'll just hit the wall sooner as far as your shoulder stamina is concerned. Focus on a smooth, measured pace.

6 box jump overs is not a huge number, just enough to keep the heart rate up and give you a small break between shoulder to overhead movements. Choose a jumping height that allows you to cycle smoothly through 6 reps in about 30 seconds or so.

For the push presses or push jerks, choose a weight that you can complete the reps in 1-2 sets each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Minute AMRAP

6 Box Jump Over
8 Barbell Push Press
-or- Push Jerk

Suggestions
Men: 75-95# / 22-24" Box
Women: 55-65# / 18-20" Box

Extra Challenge
Men: 115#+ / 30" Box
Women: 75#+ / 24" Box

Score: Total Completed Rounds + Any Additional Reps

Goal: 10-13 Rounds

Coaches Notes

This one is going to go pretty quick but we don't want the shoulder fatigue to kick in until at least round 4 or 5. There is no need to sprint out of the gate, you'll just hit the wall sooner as far as your shoulder stamina is concerned. Focus on a smooth, measured pace.

6 box jump overs is not a huge number, just enough to keep the heart rate up and give you a small break between shoulder to overhead movements. Choose a jumping height that allows you to cycle smoothly through 6 reps in about 30 seconds or so.

For the push presses or push jerks, choose a weight that you can complete the reps in 1-2 sets each time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Minute AMRAP

6 Box Jump Over
8 Sandbag Push Press
-or- Push Jerk

Suggestions
Men: 50-70# / 22-24" Box
Women: 25-45# / 18-20" Box

Extra Challenge
Men: 30" Box
Women: 24" Box

Score: Total Completed Rounds + Any Additional Reps

Goal: 10-13 Rounds

Coaches Notes

This one is going to go pretty quick but we don't want the shoulder fatigue to kick in until at least round 4 or 5. There is no need to sprint out of the gate, you'll just hit the wall sooner as far as your shoulder stamina is concerned. Focus on a smooth, measured pace.

6 box jump overs is not a huge number, just enough to keep the heart rate up and give you a small break between shoulder to overhead movements. Choose a jumping height that allows you to cycle smoothly through 6 reps in about 30 seconds or so.

For the push presses or push jerks, shoot for 1-2 sets the whole way.

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

MAMA MODIFICATIONS

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.

Shoulder Press

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

Jump/Skip/Hop Overs

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

7 Rounds

7 Goblet Atlas Lunges
7 (Right Arm) Single Arm Devil Press
7 (Left Arm) Single Arm Devil Press

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 15:00-21:00

Coaches Notes

You're looking at each round taking 2:10-3:00 to be within the goal range.

Go with a weight for the goblet Atlas lunge that you can do unbroken for at the the first 3-4 rounds of the workout. Beyond that, you really shouldn't need to break more than once, if at all.

Don't be afraid to challenge yourself with the weight you choose for the single arm Devil Press since it is only one arm at a time. The goal time always takes priority, though, so if those 7 reps are taking you longer than 1 minute to complete, it may be worth lowering the weight to something you can move quicker with.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

7 Rounds

7 Sandbag Front Rack Lunges + Front Squat*
11 Sandbag Burpees

*1 Rep = Lunge Right + Lunge Left + Front Squat

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

Score: Total Time

Goal: 15:00-21:00

Coaches Notes

You're looking at each round taking 2:10-3:00 to be within the goal range.

Ideally, you'll go unbroken on the front rack lunges + squat for at least the first 3-4 rounds. If your bag is a bit heavier and you can't lessen the load, try breaking once from the start and doing your best to keep those 7 reps at or under 1 minute.

Find a smooth, steady pace on the sandbag burpees. There's no need to sprint through a few reps only to have to take a long break. Try to exhale at the bottom of the burpee and then again when the bag is overhead. If it's taking you longer than 1:30 to knock out those 11 reps, consider reducing the reps to something you can complete in that time.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In teams of 2

Both partners working at the same time

7 Rounds

Partner 1: 7 Goblet Atlas Lunges
Partner 2: 7R then 7L Single Arm Devil Press

Then

Partner 1: 7R then 7L Single Arm Devil Press
Partner 2: 7 Goblet Atlas Lunges

When both partner 1 and partner 2 have completed 7 Atlas Lunges and 7 Single Arm Devil Presses per side, that is one round.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 15:00-21:00

Coaches Notes

So for this one, Partner 1 will do 7 Atlas Lunges while Partner 2 performs 7 single arm devil presses on both sides. When both partners have done that, they'll switch. Partner 1 will do devil presses while Partner 2 does Atlas lunges. That's 1 round. Repeat 6 more times.

It's likely that the partner working on the Atlas Lunges will finish their reps a bit sooner than the partner doing Devil Press. That's OK. Just consider it a nice rest and get back to work once they're done.

Go with a weight for the goblet Atlas lunge that you can do unbroken for at the the first 3-4 rounds of the workout. Beyond that, you really shouldn't need to break more than once, if at all.

Don't be afraid to challenge yourself with the weight you choose for the single arm Devil Press since it is only one arm at a time. The goal time always takes priority, though, so if those 7 reps are taking you longer than 1 minute to complete, it may be worth lowering the weight to something you can move quicker with.

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.

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!