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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: RAGNAROK

5 Rounds

20 Lateral Burpee Over Dumbbells
2 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 30 Lateral Burpees / 50# DBs
Women: 30 Lateral Burpees / 35# DBs

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The final workout of the 2022 Vault and it will not disappoint! To clarify the flow:

1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.

Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. Choose a weight that you really won't have to break up. PRO TIP: Put down the DBs after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.

This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: RAGNAROK

5 Rounds

20 Lateral Burpee Over Barbell
2 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

Suggestions
Men: 95#
Women: 65#

Extra Challenge:
Men: 30 Lateral Burpees / 115-135#+
Women: 30 Lateral Burpees / 75-85#+

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The final workout of the 2022 Vault and it will not disappoint! To clarify the flow:

1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.

Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. Choose a weight that you really won't have to break up. PRO TIP: Put down the bar after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.

This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: RAGNAROK

5 Rounds

20 Lateral Burpee Over Sandbag
2 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

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

Extra Challenge
Men/Women: 30 Lateral Burpees per round

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The final workout of the 2022 Vault and it will not disappoint! To clarify the flow:

1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.

Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. You really shouldn't have to break up the sandbag movements other than transitioning from one to the other. PRO TIP: Put down the bag after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.

This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!

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

MAMA MODIFICATIONS

N/A

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

12 Dumbbell Squat
8 Kipping Pull Up

Strict Pull Up Option:
5 Strict Pull Ups Per Round

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

This is a lot of squatting and pull ups today!

And, it is meant to go fairly quick. 1:00-1:30 per round.

Each round of dumbbell squats should take no more than 2 sets to complete. Choose a weight that you can knock out 12 reps without much struggle when fresh.

For the kipping pull ups, these are likely going to get more broken up as the workout progresses. Choose a variation that you could do 10-15 unbroken reps of if you were just doing pull ups. In the workout, break them up early. Think 1-2 sets for the first 6-7 rounds. In the later rounds, you might need to break into 3 sets.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

‘10 Rounds

8 Barbell Back Squat
8 Kipping Pull Up

Strict Pull Up Option:
5 Strict Pull Ups Per Round

Suggestions
Men: 115-135#
Women: 65-75#

Extra Challenge
Men: 155#+
Women: 105#+

Score: Total Time

Goal: 10:0-15:00

Coaches Notes

This is a lot of squatting and pull ups today!

And, it is meant to go fairly quick. 1:00-1:30 per round.

Choose a weight on the squats that you can knock out 8 reps without much struggle when fresh. Consider resting with the bar on your shoulders rather than dropping it and having to re-rack it again.

For the kipping pull ups, these are likely going to get more broken up as the workout progresses. Choose a variation that you could do 10-15 unbroken reps of if you were just doing pull ups. In the workout, break them up early. Think 1-2 sets for the first 6-7 rounds. In the later rounds, you might need to break into 3 sets.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

12 Sandbag Back Squat
8 Kipping Pull Up

Strict Pull Up Option:
5 Strict Pull Ups Per Round

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

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

This is a lot of squatting and pull ups today!

And, it is meant to go fairly quick. 1:00-1:30 per round.

Consider resting with the bag on your shoulders during the squats rather than dropping it and having to re-rack it again. Remember to keep your chest up and your belly tight!

For the kipping pull ups, these are likely going to get more broken up as the workout progresses. Choose a variation that you could do 10-15 unbroken reps of if you were just doing pull ups. In the workout, break them up early. Think 1-2 sets for the first 6-7 rounds. In the later rounds, you might need to break into 3 sets.

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.

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

5 Rounds

30 Alternating Dumbbell Power Snatch
200m Run

Rest 1 minute between rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 2:00-3:00

Coaches Notes

These rounds should be close to max effort. Expect that the round times will drop off from round 1 to round 5 so set yourself up for the first round to be closer to the 2 minute mark.

Choose a weight on the snatches that you can get through 30 reps in 1-2 sets the whole way. They should take 1:00-1:30.

You get to rest after the run so don't hold back. Go full send!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

20 Barbell Power Snatch
200m Run

Rest 1 minute between rounds

*You could also use your sandbag for this version!

Suggestions
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score:
Fastest Round
Slowest Round

Goal: 2:00-3:00

Coaches Notes

These rounds should be close to max effort. Expect that the round times will drop off from round 1 to round 5 so set yourself up for the first round to be closer to the 2 minute mark.

Choose a weight on the snatches that you can get through 20 reps in 1-2 sets the whole way. They should take 1:00-1:30.

You get to rest after the run so don't hold back. Go full send!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

30 Alternating Dumbbell Power Snatch
15 Cal (M) / 11 Cal (W) Bike
-OR- 18 Cal(M) / 13 Cal (W) Row

Rest 1 minute between rounds

*You can also do this version with your barbell or sandbag (20 reps)

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

Score:
Fastest Round
Slowest Round

Goal: 2:00-3:00

Coaches Notes

These rounds should be close to max effort. Expect that the round times will drop off from round 1 to round 5 so set yourself up for the first round to be closer to the 2 minute mark.

Choose a weight on the snatches that you can get through 30 reps in 1-2 sets the whole way. They should take 1:00-1:30.

You get to rest after the bike/row so don't hold back. Go full send!

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

12 Unweighted Lungesters
7 Dumbbell Shoulder Press
50m 1/2 Up 1/2 Shoulder Racked Carry

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 16:00-24:00

Coaches Notes

Bit of a longer grind today. Prepare for the shoulder strength and stamina to be tested. We are looking for 2-3 minute rounds.

The unweighted lungester is a lunge on both sides plus an air squat. These should take about a minute or so. Make sure that you stand up all the way between each lunge and squat.

Choose a weight on the shoulder presses that you can complete the reps in 1-2 sets each round for the entire workout. Remember these are strict shoulder presses so try to avoid using the hips. Squeeze your butt and your thighs!

For the carry, switch the overhead arm at the halfway point each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

12 Unweighted Lungesters
7 Barbell Shoulder Press
50m Overhead Plate Carry

Suggestions
Men: 75-95# / 45# Plate
Women: 55-65# / 25# Plate

Extra Challenge
Men: 115#
Women: 75#

Score: Total Time

Goal: 16:00-24:00

Coaches Notes

Bit of a longer grind today. Prepare for the shoulder strength and stamina to be tested. We are looking for 2-3 minute rounds.

The unweighted lungester is a lunge on both sides plus an air squat. These should take about a minute or so. Make sure that you stand up all the way between each lunge and squat.

Choose a weight on the shoulder presses that you can complete the reps in 1-2 sets each round for the entire workout. Remember these are strict shoulder presses so try to avoid using the hips. Squeeze your butt and your thighs!

For the carry, the idea is to go unbroken or take a short break at the halfway point.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

12 Unweighted Lungesters
7 Sandbag Shoulder Press
50m Overhead Sandbag Carry

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

Score: Total Time

Goal: 16:00-24:00

Coaches Notes

Bit of a longer grind today. Prepare for the shoulder strength and stamina to be tested. We are looking for 2-3 minute rounds.

The unweighted lungester is a lunge on both sides plus an air squat. These should take about a minute or so. Make sure that you stand up all the way between each lunge and squat.

The shoulder presses should be completed in 1-2 sets each round for the entire workout. Remember these are strict shoulder presses so try to avoid using the hips. Squeeze your butt and your thighs!

For the carry, the idea is to go unbroken or take a short break at the halfway point.

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

MAMA MODIFICATIONS

Lungester

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 Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat. 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.

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

50 Double Unders / Hop Overs
50 Kettlebell Swings
40 Double Unders / Hop Overs
40 Kettlebell Swings
30 Double Unders / Hop Overs
30 Kettlebell Swings
20 Double Unders / Hop Overs
20 Kettlebell Swings
10 Double Unders / Hop Overs
10 Kettlebell Swings

Suggestions
Men: 40-55# KB/DB
Women: 25-44# KB/DB

Extra Challenge
Men/ Women: Increase double unders/hop overs to 100/80/60/40/20

Score: Total Time

Goal: 8:00-12:00

Coaches Notes

Ouch. You'll definitely want to warm up thoroughly for this one.

The double unders/hop overs should not be really broken up. If you feel like you are really smooth with either of these movements, consider the extra challenge today.

For the swings, choose a load or swing variation that you can complete at least 15-20 reps at a time in the sets of 50, 40, and 30. Especially if you are doing the double under version, break before you start to feel it in the shoulders or they will light up quick!

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

MAMA MODIFICATIONS

Double/Single Unders

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

KB Swing

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Today's workout is the NEWEST addition to the Diagnostics Series!!!

Diagnostics 16 will put your quad and shoulder stamina to the test!

Ascending ladders (where the reps increase each round) are hard to gauge, pacing-wise, so you'll need to pay attention to your effort and make sure it's sustainable for all 10 minutes - no matter what level you tackle!

If you struggled with the squatting/thruster portion of this workout, check out the Dumbbell Strengths programs! If the push ups were the deal breaker, check out the various Push Up programs we offer!

(There is a Team Version)

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

DIAGNOSTICS #16

LEVEL 1

10 Minute AMRAP
(As Many Rounds As Possible)

1 Dumbbell Squat
1 Dumbbell Thruster
1 Push Up + Tap
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Tap
3
3
3
... Continue increasing each movement by 1 rep every round until 10 minutes are up!

For this level Push Up + Taps may be customized to:
Elevated Push Up + Taps
Knee Push Up + Taps

Required Loading
Men: 25-35# DBs / 65# Barbell / 45-60# Sandbag
Women: 15-20# DBs / 45# Barbell / 25-30# Sandbag

Score: Total Rounds + Any Additional Reps

Score(s) to Pass Level: Complete Round of 7s

Coaches Notes

Don't go out the gates too hot on this one! It can be tempting because the reps are so low. You definitely should be going straight from the squats into the thrusters through the round of 4s at this level, but you can take your time transitioning between the weighted movements and push up + taps early on to preserve some energy. After the round of 4s, you may want to break between the squats and thrusters, but those two movements should still be done unbroken.

Keep in mind - you CANNOT use the last dumbbell squat of the round to count as the squat portion of the first thruster in that round. You must come to fully standing out of the final squat, then descend down again to start the first thruster.

Your shoulders are going to be burning about halfway through the workout. During the thrusters, as you come out of the bottom of the squat and just before you come to standing, drive hard and fast through your legs to "pop" the weight off your shoulders.

For the push ups, you should be doing those unbroken through the round of 4s, as well. Beyond that, you should only need to break them once or twice to complete the set you're on. You have customizations options at this level so choose the one most appropriate for you.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

DIAGNOSTICS #16

LEVEL 2

10 Minute AMRAP
(As Many Rounds As Possible)

1 Dumbbell Squat
1 Dumbbell Thruster
1 Push Up + Tap
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Tap
3
3
3

For this level Push Up + Taps may be customized to:
Elevated Push Up + Taps
Knee Push Up + Taps

Required Loading
Men: 40# DBs / 75# / 60-70# Sandbag
Women: 25# DBs / 55# / 35-45# Sandbag

Score: Total Rounds + Any Additional Reps

Score(s) to Pass Level:
Dumbbell/Sandbag Version: Complete Round of 8s
Barbell Version: Complete Round of 8s + 15 Reps

Coaches Notes

Don't go out the gates too hot on this one! It can be tempting because the reps are so low. You definitely should be going straight from the squats into the thrusters through the round of 5s at this level, but you can take your time transitioning between the weighted movements and push up + taps early on to preserve some energy. After the round of 5s, you may want to break between the squats and thrusters, but those two movements should still be done unbroken.

Keep in mind - you CANNOT use the last dumbbell squat of the round to count as the squat portion of the first thruster in that round. You must come to fully standing out of the final squat, then descend down again to start the first thruster.

Your shoulders are going to be burning about halfway through the workout. During the thrusters, as you come out of the bottom of the squat and just before you come to standing, drive hard and fast through your legs to "pop" the weight off your shoulders.

For the push ups, you should be doing those unbroken through the round of 5s, as well. Beyond that, you should only need to break them once or twice to complete the set you're on. You have customizations options at this level so choose the one most appropriate for you.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

DIAGNOSTICS #16

LEVEL 3

10 Minute AMRAP
(As Many Rounds As Possible)

1 Dumbbell Squat
1 Dumbbell Thruster
1 Push Up + Tap
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Tap
3
3
3

No push up customizations allowed for this level

No Sandbag option for this level

Required Loading
Men: 40# DBs / 95#
Women: 25# DBs / 65#

Score: Total Rounds + Any Additional Reps

Score(s) to Pass Level
Complete Round of 10s

Coaches Notes

Usually for a workout like this where the reps increase each round, we'd encourage you not to go out too hot. BUT - to pass this level, you'll pretty much need to be moving quick from the start. You definitely should be going straight from the squats into the thrusters through the round of 6s at this level. After the round of 6s, you'll likely need to break between the squats and thrusters, but those two movements should still be done unbroken.

Keep in mind - you CANNOT use the last dumbbell squat of the round to count as the squat portion of the first thruster in that round. You must come to fully standing out of the final squat, then descend down again to start the first thruster.

Your shoulders are going to be burning about halfway through the workout. During the thrusters, as you come out of the bottom of the squat and just before you come to standing, drive hard and fast through your legs to "pop" the weight off your shoulders.

For the push ups, you should be doing those unbroken through the round of 6s, as well. Beyond that, you should only need to break them once or twice to complete the set you're on.

LEVEL 4

10 Minute AMRAP
(As Many Rounds As Possible)

1 Dumbbell Squat
1 Dumbbell Thruster
1 Push Up + Tap
2 Dumbbell Squat
2 Dumbbell Thruster
2 Push Up + Tap
3
3
3

No push up customizations allowed for this level

No Sandbag option for this level

Required Loading
Men: 50# DBs / 115#
Women: 35# DBs / 75#

Score: Total Rounds + Any Additional Reps

Score(s) to Pass Level
Complete Round of 10s

Coaches Notes

Usually for a workout like this where the reps increase each round, we'd encourage you not to go out too hot. BUT - to pass this level, you'll pretty much need to be moving quick from the start.You definitely should be going straight from the squats into the thrusters through the round of 6s at this level. After the round of 6s, you'll likely need to break between the squats and thrusters, but those two movements should still be done unbroken.

Keep in mind - you CANNOT use the last dumbbell squat of the round to count as the squat portion of the first thruster in that round. You must come to fully standing out of the final squat, then descend down again to start the first thruster.

Your shoulders are going to be burning about halfway through the workout. During the thrusters, as you come out of the bottom of the squat and just before you come to standing, drive hard and fast through your legs to "pop" the weight off your shoulders.

For the push ups, you should be doing those unbroken through the round of 6s, as well. Beyond that, you should only need to break them once or twice to complete the set you're on.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

DIAGNOSTICS #16

In Teams of 2

15 Minute AMRAP
(As Many Rounds As Possible)

5 Dumbbell Squats
5 Dumbbell Thrusters
5 Push Up + Taps

Partner 1 performs a full round, then rests while Partner 2 performs a full round.

You can also use your sandbag or barbell!

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Partner 1 + Partner 2 Total Rounds + Any Additional Reps

Goal: 14-18 Rounds

Coaches Notes

The way this one works is Partner 1 will perform 5 squats, 5 thrusters, and 5 push up + taps while Partner 2 rests. As soon as Partner 1 completes their round, Partner 2 will do a round while Partner 1 rests. Continue alternating back and forth until 15 minutes are up.

You guys are aiming to finish a round every 0:50-1:05. Considering you get rest after each round, that should be doable - especially if you choose the appropriate weight and push up variation. The squats and thrusters should definitely be done unbroken, but you may need to break after the last squat/before the first thruster. That's OK, just try to keep the break short. You should be able to do the push up + taps in 1-2 sets the entire time.

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.