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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

400 Meters Run
30 Dumbbell Clean and Jerk
400 Meters Run

Rest 3 Minutes between rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Round 1 Total Time
Round 2 Total Time

Goal: 5:30 - 8:00

Coaches Notes

Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first run. Don't try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second run in each round, really go for it and push the pace!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

400 Meters Run
30 Barbell Clean and Jerk
400 Meters Run

Rest 3 Minutes between rounds

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

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

Score:
Round 1 Total Time
Round 2 Total Time

Goal: 5:30 - 8:00

Coaches Notes

Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first run. Don't try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second run in each round, really go for it and push the pace!

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) - Assault Bike
-OR- 500 Meter Row

30 Barbell Clean and Jerk

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

Rest 3 Minutes between rounds

**This version can also be done with dumbbells as seen in Program A.

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

Extra Challenge
Men: 115-135# / 50# DBs
Women: 75-95# / 35# DBs

Score:
Round 1 Total Time
Round 2 Total Time

Goal: 5:30 - 8:00

Coaches Notes

Treat this as two workouts with a 3 minute break in between and send it in both of them!

You should be pretty uncomfortable on the first bike/row. Don't try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.

On the second bike/row in each round, really go for it and push the pace!

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.

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.

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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

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

10 Rounds

6 Devil Press
9 Box Jump

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

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

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going 'unbroken' on the devil presses, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don't feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

6 Plate Burpees
9 Box Jump

Suggestions
Men: 45# / 20-24" Box
Women: 35# / 16-20" Box

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

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going 'unbroken' on the plate burpees, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don't feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

6 Sandbag Burpees
9 Box Jump

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

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

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going 'unbroken' on the sandbag burpees, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don't feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.

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.

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!

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.

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.

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

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

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

3 Rounds

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

Rest 2 Minutes between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 4:00-6:00

Coaches Notes

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

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

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

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds

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

Rest 2 Minutes between Rounds

*Could also do this version with:
Sandbag Thruster

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

Extra Challenge
Men: 115#
Women: 75#

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 4:00-6:00

Coaches Notes

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

20 Barbell Thruster

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

10 Barbell Thruster

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

Rest 2 Minutes between Rounds

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

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

Extra Challenge
Men: 115#
Women: 75#

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 4:00-6:00

Coaches Notes

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

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

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

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

MAMA MODIFICATIONS

Thruster/Wallball

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Run/Jog

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

Fun Glory Days option under Program C today!!!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1

45 Burpee
30 Kipping Pull Up
15 Burpee Pull Up

Rest 3 Minutes after Part 1

Part 2

15 Burpee Pull Up
30 Kipping Pull Up
45 Burpee

**Strict Pull Up Option: 15-20 Reps in place of 30 Kipping Pull Ups. Keep Burpee Pull Ups to 15 reps.

No weight needed today!

Extra Challenge
Men/Women: Increase to 60 Burpees AND/OR Wear a vest!

Score:
Part 1 Time
Part 2 Time

Goal: 6:30-9:00

Coaches Notes

You've got a nice 3 minute break in the middle of this one so you should be somewhat fresh going into part 2. Because the order of movements is reversed, you may want to treat each part a bit differently.

Find a measured pace on the burpees in part 1. These should take around 3-4 minutes. Choose a variation on the pull up that you can complete at least 5 at a time. 30 reps should take 1:30-2:00. When you get to the burpee pull ups, make sure you know where your feet need to be relative to the bar to smoothly transition out of the burpee into the pull up. From there you can take note of where your hands need to be in the burpee. Once you've done that, it's all about consistency. Try to plant the hands in the same place every time and cruise at a sustainable pace.

For Part 2: The key is to not gas yourself out on the burpee pull ups or kipping pull ups. You'll want to really dig in and push yourself both physically and mentally on those final 45 burpees. Remember to breathe, keep moving and really turn it up on the last 15 or so reps!

Pull ups not an option? Do this instead:

2 Sets

Each Set is 2 Rounds of

30 Burpee
20 Bent Over Row

Rest 3 Minutes between SETS

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1

45 Burpee
30 Kipping Pull Up
10-12 Burpee Muscle Up

Rest 3 Minutes after Part 1

Part 2

10-12 Burpee Muscle Up
30 Kipping Pull Up
45 Burpee

**Strict Pull Up Option: 15-20 Reps in place of 30 Kipping Pull Ups. Keep Burpee Pull Ups to 15 reps.

No weight needed today!

Extra Challenge
Men/Women: Increase to 60 Burpees

Score:
Part 1 Time
Part 2 Time

Goal: 6:30-9:00

Coaches Notes

You've got a nice 3 minute break in the middle of this one so you should be somewhat fresh going into part 2. Because the order of movements is reversed, you may want to treat each part a bit differently.

Find a measured pace on the burpees in part 1. These should take around 3-4 minutes. Choose a variation on the pull up that you can complete at least 5 at a time. 30 reps should take 1:30-2:00. When you get to the burpee muscle ups, make sure you know where your feet need to be relative to the bar to smoothly transition out of the burpee into the muscle up. From there you can take note of where your hands need to be in the burpee. Once you've done that, it's all about consistency. Try to plant the hands in the same place every time and cruise at a sustainable pace. Remember the burpee muscle up should be a fairly fluid movement - it is not a burpee, then wander around, chalk up and then do a muscle up.

For Part 2: The key is to not gas yourself out on the burpee pull ups or kipping pull ups. You'll want to really dig in and push yourself both physically and mentally on those final 45 burpees. Remember to breathe, keep moving and really turn it up on the last 15 or so reps!

Pull ups not an option? Do this instead:

2 Sets

Each Set is 2 Rounds of

30 Burpee
20 Bent Over Row

Rest 3 Minutes between SETS

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.

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 2 Minutes for 16 Minutes (8 Rounds Total)

200 Meter Run
*8-12 Reps 1/4 Get Up

Rest any time remaining in 2-minute window

*Switch Sides Each Round - So you'll end up doing 4 rounds of 8-12 reps on each side.

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

Extra Challenge
Men/Women: Replace 1/4 Get Ups with 3-5 Turkish Get Ups

Score: For Completion. Note how many reps you completed.

Goal: Choose # of Reps that allows you to get all the work done within the 2-minute window each time

Coaches Notes

Keep in mind that this workout is for completion so we are not trying to go as fast as possible on the 1/4 get ups. Definitely push the pace on the running portion.

You have a range of reps to shoot for on the 1/4 get ups. Choose a weight and a rep target that allows you to move with control and intention. Push up into the dumbbell and try to lead with the chest as you shift onto the opposite forearm.

Give yourself 10-15 seconds to reset before the start of 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 (8 Rounds Total)

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

*8-12 Reps 1/4 Get Up

Rest any time remaining in 2-minute window

*Switch Sides Each Round - So you'll end up doing 4 rounds of 8-12 reps on each side.

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

Extra Challenge
Men/Women: Replace 1/4 Get Ups with 3-5 Turkish Get Ups

Score: For Completion. Note how many reps you completed.

Goal: Choose # of Reps that allows you to get all the work done within the 2-minute window each time

Coaches Notes

Keep in mind that this workout is for completion so we are not trying to go as fast as possible on the 1/4 get ups. Definitely push the pace on the bike/row portion.

You have a range of reps to shoot for on the 1/4 get ups. Choose a weight and a rep target that allows you to move with control and intention. Push up into the dumbbell and try to lead with the chest as you shift onto the opposite forearm.

Give yourself 10-15 seconds to reset before the start of each 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.

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

For Time, Complete:

80 Toes to Bar

Every Minute on the Minute (including 0:00):
2 Wall Walk

Can also replace the Toes to Bar with:
100 Alternating V-Up
-OR- 80 Weighted Sit Up

Suggestions
Men/Women: 100 Toes to Bar / 3 Wall Walks

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

To be clear, you are starting this workout with 2 wall walks. To stay within the goal range, you'll need to complete 6-10 toes to bar with the remaining time in each minute.

Set yourself up so that you have at least 30 seconds to perform the toes to bar each time. Know that the wall walks are going to take longer as the workout progresses. Take a measured break in between reps to help maintain a sustainable pace.

You will likely have time for 2 sets of toes to bar each time. Choose a variation that you can do at least 4 reps at a time the whole way.

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.

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.

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.

Inchworm

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, lowering the knees to the ground or to Bear Pose. Some other options for customizing are Elevated Push Up Plus Taps, Floor 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

3 Sets

Each Set = 5 Rounds

9 Dumbbell Deadlift
6 Dumbbell Hang Power Clean
3 Dumbbell Thrusters

Rest 2 Minutes Between Sets

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time

Goal: 2:30 - 4:30 Each Set

Coaches Notes

To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the weight down for most if not all the rounds. This is only doable if you choose an appropriate load and treat each set like it's own sprint style workout. So don't hold back!

Try a practice round during your warm up to get a feel for the speed at which you'll need to move in order to stay on pace. You are logging a score for each set so expect that if you are going all out in each set, the times will slow down a bit from the first to the last. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set = 5 Rounds

7 Barbell Deadlift
5 Barbell Hang Power Clean
3 Barbell Thrusters

Rest 2 Minutes Between Sets

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

Extra Challenge
Men: 115#
Women: 75#

Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time

Goal: 2:30 - 4:30 Each Set

Coaches Notes

To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the weight down for most if not all the rounds. This is only doable if you choose an appropriate load and treat each set like it's own sprint style workout. So don't hold back!

Try a practice round during your warm up to get a feel for the speed at which you'll need to move in order to stay on pace. You are logging a score for each set so expect that if you are going all out in each set, the times will slow down a bit from the first to the last. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set = 5 Rounds

9 Sandbag Deadlift
6 Sandbag Hang Power Clean
3 Sandbag Thrusters

Rest 2 Minutes Between Sets

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

Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time

Goal: 2:30 - 4:30 Each Set

Coaches Notes

To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the bag down for most if not all the rounds. This is only doable if you treat each set like it's own sprint style workout. So don't hold back!

If you are working with a heavier bag, you may need to reduce the reps to 7-5-3.

Try a practice round during your warm up to get a feel for the speed at which you'll need to move in order to stay on pace. You are logging a score for each set so expect that if you are going all out in each set, the times will slow down a bit from the first to the last. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

100 Dumbbell Facing Burpees

Every Minute on the Minute:
5 Dumbbell Power Cleans

**No Power Cleans on first minute.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs - 7 Power Cleans
Women: 35# DBs - 7 Power Cleans

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This one should go pretty fast. To hit the goal, you'll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don't go too hard or you'll pay for it.

Choose a weight on the power cleans that you can knock out 5 reps fairly easily. These should definitely be unbroken and take no more than 15 seconds.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

100 Bar Facing Burpees

Every Minute on the Minute:
5 Barbell Power Cleans

**No Power Cleans on first minute.

Suggestions
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This one should go pretty fast. To hit the goal, you'll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don't go too hard or you'll pay for it.

Choose a weight on the power cleans that you can knock out 5 reps fairly easily. These should definitely be unbroken and take no more than 15 seconds.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

100 Sandbag Facing Burpees

Every Minute on the Minute:
5 Sandbag Power Cleans

**No Power Cleans on first minute.

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

Extra Challenge
Men/Women: 7 Power Cleans

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This one should go pretty fast. To hit the goal, you'll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don't go too hard or you'll pay for it.

For the power cleans, these should be completed in less than 15 seconds. If it's taking longer than that, reduce the reps.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

10 Dumbbell Power Cleans
10 Burpees

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

Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.

Score: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

10 Barbell Power Cleans
10 Burpees

Suggestions
Men: 75-135#
Women: 55-85#

Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.

Score 1: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Score 2: Weight Used

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

10 Sandbag Power Cleans
10 Burpees

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

Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you set yourself up properly, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. You can also release the bag on the way down between each rep, just make sure you set right back up for the next one.

Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

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

MAMA MODIFICATIONS

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.

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.

It's Day 5 of Project April! Today's Program A or SHIFT will count toward the Project April Badge in the Trophy Case!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 3 Minutes for 24 Minutes (8 Rounds Total)

12 Wall Balls / Single Dumbbell Thrusters
Run 200 Meters
8 Burpees

Suggestions
Men: 40#DB - or - 20#ish Ball
Women: 25# DB -or- 13-15# Ball

Extra Challenge
Men/Women: Increase Reps to 18 Wall Balls / 12 Burpees

Score:
Fastest Round
Slowest Round

Goal: 2:00-2:40

Coaches Notes

The idea here is to have at least 20 seconds to rest between rounds, even before the last round. Set yourself up so that you can complete your first couple of rounds on the faster side of the goal window so that as fatigue sets in in the later rounds, you'll still be able to get that necessary rest.

Choose a weight (if possible) and a target height on the wall balls that you can perform all 12 reps unbroken for at least the first 4 rounds. After that, they should be completed in no more than 2 sets.

Push an uncomfortable pace on the run. We are shooting for a minute or less each time.

It's a fairly low number of burpees, and you get to rest after them, so send it. Make sure you are breathing throughout and don't stop moving!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 3 Minutes for 24 Minutes (8 Rounds Total)

12 Wall Balls / Single Dumbbell Thrusters

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

8 Burpees

Suggestions
Men: 40#DB - or - 20#ish Ball
Women: 25# DB -or- 13-15# Ball

Extra Challenge
Men/Women: Increase Reps to 20 Wall Balls / 12 Burpees

Score:
Fastest Round
Slowest Round

Goal: 2:00-2:40

Coaches Notes

The idea here is to have at least 20 seconds to rest between rounds, even before the last round. Set yourself up so that you can complete your first couple of rounds on the faster side of the goal window so that as fatigue sets in in the later rounds, you'll still be able to get that necessary rest.

Choose a weight (if possible) and a target height on the wall balls that you can perform all 12 reps unbroken for at least the first 4 rounds. After that, they should be completed in no more than 2 sets.

Push an uncomfortable pace on the bike/row. We are shooting for a minute or less each time.

It's a fairly low number of burpees, and you get to rest after them, so send it. Make sure you are breathing throughout and don't stop moving!

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

MAMA MODIFICATIONS

Thruster/Wall Ball

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Run/Jog

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

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.

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

EMOM 15 Minutes (Every Minute on the Minute for 15 Minutes)

Min 1: 20 Double Unders/Hop Overs + Max Reps Dumbbell Power Clean

Min 2: 20 Double Unders/Hop Overs + Max Reps Dumbbell Push Press

Min 3: Rest

This ends up being 5 Rounds TOTAL alternating back and forth.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Total Power Clean Reps
Score 2: Total Push Press Reps

Goal:
Score 1: 60-90 Reps
Score 2: 60-90 Reps

Coaches Notes

To hit the goal for this one, you'll need to complete 12-18 reps each minute for both movements. This is doable if you set yourself properly.

The double unders/hop overs should take around 15 seconds. You want to get to your dumbbells by the :20 second mark. If the double unders are going to be really broken up, go with hop overs.

Choose a weight that you can hit at least 7 unbroken power cleans and 8-10 unbroken push presses at a time. You can definitely break within the minute and still hit the goal if you hit those numbers in the first set and keep the break short. Know that the double unders are going to be affected by your shoulder fatigue so be aggressive with the wrists!

Use the minute rest to shake out the arms and focus on slowing your breathing.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

EMOM 15 Minutes (Every Minute on the Minute for 15 Minutes)

Min 1: 20 Double Unders/Hop Overs + Max Reps Barbell Power Clean

Min 2: 20 Double Unders/Hop Overs + Max Reps Barbell Push Press

Min 3: Rest

This ends up being 5 Rounds TOTAL alternating back and forth.

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

Extra Challenge
Men: 30 Double Unders/Hop Overs - 115-135#
Women: 30 Double Unders/Hop Overs - 75-85#

Score 1: Total Power Clean Reps
Score 2: Total Push Press Reps

Goal:
Score 1: 50-80 Reps
Score 2: 50-80 Reps

Coaches Notes

To hit the goal for this one, you'll need to complete 10-16 reps each minute for both movements. This is doable if you set yourself properly.

The double unders/hop overs should take around 15 seconds. You want to get to your barbell by the :20 second mark. If the double unders are going to be really broken up, go with hop overs.

Choose a weight that you can hit at least 5-6 unbroken power cleans and 6-8 unbroken push presses at a time. You can definitely break within the minute and still hit the goal if you hit those numbers in the first set and keep the break short. Know that the double unders are going to be affected by your shoulder fatigue so be aggressive with the wrists!

Use the minute rest to shake out the arms and focus on slowing your breathing.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

EMOM 15 Minutes (Every Minute on the Minute for 15 Minutes)

Min 1: 20 Double Unders/Hop Overs + Max Reps Sandbag Power Clean

Min 2: 20 Double Unders/Hop Overs + Max Reps Shoulder to Shoulder Sandbag Push Press

Min 3: Rest

This ends up being 5 Rounds TOTAL alternating back and forth.

This version can also be done with sandbag hop overs.

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

Extra Challenge
Men/Women: 30 Double Unders/Hop Overs

Score 1: Total Power Clean Reps
Score 2: Total Push Press Reps

Goal:
Score 1: 60-90 Reps
Score 2: 60-90 Reps

Coaches Notes

To hit the goal for this one, you'll need to complete 12-18 reps each minute for both movements. This is doable if you set yourself properly.

The double unders/hop overs should take around 15 seconds. You want to get to your bag by the :20 second mark. If the double unders are going to be really broken up, go with hop overs.

You should be able to hit at least 7 unbroken power cleans and 8-10 unbroken push presses at a time. You can definitely break within the minute and still hit the goal if you hit those numbers in the first set and keep the break short. Know that the double unders are going to be affected by your shoulder fatigue so be aggressive with the wrists!

Use the minute rest to shake out the arms and focus on slowing your breathing.

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.

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 reccomend 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.

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.

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.

Reps vary between version today! Read carefully!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

8 Renegade Row
16 Alternating Dumbbell Snatch

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of "pulling" type movement so the grip is going to be taxed and intelligent breaks will be critical.

Choose a weight that you can perform the rengade rows well, in 1-3 sets the whole way through. Focus on maintaining a rigid plank position and don't allow the hips to pike up during the row portion of the movement. These should take around a minute.

Try to go unbroken on the snatches for at least the first half of the workout. Remember to be aggressive with the hips as you stand to drive the weight up. This will help save your grip.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

8 Renegade Row
12 Barbell Power Snatch

Suggestions
Men: 75#
Women: 55#

Extra Challenge
Men: 95#+
Women: 65#+

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of "pulling" type movement so the grip is going to be taxed and intelligent breaks will be critical.

Choose a weight that you can perform the rengade rows well, in 1-3 sets the whole way through. Focus on maintaining a rigid plank position and don't allow the hips to pike up during the row portion of the movement. These should take around a minute.

Try to do the snatches in no more than 2 sets for at least the first half of the workout. Remember to be aggressive with the hips as you stand to drive the weight up. This will help save your grip.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

10 Sandbag Push Up + Lateral Drag
10 Sandbag Ground to Overhead

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

Extra Challenge
Men/Women: Increase Reps to 14/14

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of "pulling" type movement so the grip is going to be taxed and intelligent breaks will be critical.

The push up + lateral drags should be performed in 1-2 sets the whole way through. Focus on maintaining a rigid plank position and don't allow the hips to pike up during the drag portion of the movement. These should take around a minute even in the later rounds.

Take the time to set up properly for every rep of the ground to overheads. Consider releasing the bag on the way down, then regripping on the floor. Make sure the chest is up, belly tight before starting the next rep.

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

MAMA MODIFICATIONS

Push Up/Push Up Taps

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

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

4 Rounds

4 Wall Walks
400 Meter Run

Rest 1 Minute Between Rounds

No Weight Needed!

Extra Challenge:
Men/Women: Increase Wall Walks to 6 Each Time

Score: Slowest Round ONLY

Goal: 2:00-3:25

Coaches Notes
Today's workout has a nice balance of controlled strength with the wall walks and a hard run. We are looking for FULL SEND on the run each time.

The one minute rest between rounds should not be enough to fully recover, so expect that the round times will fall off as the workout progresses.

Choose a variation on the wall walk that you can complete 4 reps in about a minute or so. You will need more rest between reps in the later rounds but if the wall walks in the first round take more than a minute, you may want to customize. Remember, the wall walk is to the wall and all the way back down to the floor. Make sure that you are moving with control the whole time and avoid a sloppy descent!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

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

Rest 1 Minute Between Rounds

No Weight Needed!

Extra Challenge:
Men/Women: Increase Wall Walks to 6 Each Time

Score: Slowest Round ONLY

Goal: 2:15-3:25

Coaches Notes
Today's workout has a nice balance of controlled strength with the wall walks and a hard bike/row. We are looking for FULL SEND on the bike/row each time.

The one minute rest between rounds should not be enough to fully recover, so expect that the round times will fall off as the workout progresses.

Choose a variation on the wall walk that you can complete 4 reps in about a minute or so. You will need more rest between reps in the later rounds but if the wall walks in the first round take more than a minute, you may want to customize. Remember, the wall walk is to the wall and all the way back down to the floor. Make sure that you are moving with control the whole time and avoid a sloppy descent!

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.

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

3 Rounds

30 Dumbbell Farmer Step Up
30 Burpee

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

Extra Challenge:
Men: 50# DBs / 40 Burpees
Women: 35# DBs 40 Burpees

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

We are shooting for roughly 3:40-5:20 per round today. Looking at this workout, it may be tempting to come out hot but if you do, you might pay for it in the 3rd round. Set yourself up so that you can maintain a fairly steady pace throughout and not drop off too much by the end.

Choose a weight on the step ups that you can complete 30 reps in 1-3 sets the whole way. These should take 1:30-2:30 to complete each time.

On the burpees, pay attention to your breath. Make sure that you are not holding your breath at any point during the rep. Choose a variation that you can finish 30 reps in 2:00-3:00. Again, a steady pace is likely better than clusters of fast reps separated by long breaks.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

30 Sandbag Shoulder Step Up
30 Burpee

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

Extra Challenge:
Men/Women: 40 Burpees

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

We are shooting for roughly 3:40-5:20 per round today. Looking at this workout, it may be tempting to come out hot but if you do, you might pay for it in the 3rd round. Set yourself up so that you can maintain a fairly steady pace throughout and not drop off too much by the end.

The step ups should be completed in 1-3 sets the whole way. These should take 1:30-2:30 each time. Switch shoulders every time you break.

On the burpees, pay attention to your breath. Make sure that you are not holding your breath at any point during the rep. Choose a variation that you can finish 30 reps in 2:00-3:00. Again, a steady pace is likely better than clusters of fast reps separated by long breaks.

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.

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.

Stimulus is a bit different between kettlebell and barbell option! We encourage you to pick which version you need to work on most!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

Run 400 Meters
30 Kettlebell Overhead Swings

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

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

To finish within the goal range, you'll need to maintain a pace of roughly 3:10-4:20 per round. The run should take 2:00-2:30 each time.

Choose a weight and style on the kettlebell swings that allows you to complete them 30 reps in 1:00-1:40 and in 1-3 sets the whole way.

The last couple rounds of this workout are going to be where the challenge lies. Make sure you don't come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on to that same intensity/pace for the full 5 rounds, meaning you are not slowing down.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

Run 400 Meters
12 Heavy Barbell Deadlifts

Suggestions
Men: 165-315#
Women: 105-185#

Score 1: Weight Used
Score 2: Total Time

Goal:
Score 1: Heavy - probably slightly broken - but still finishing in goal time
Score 2: 15-22 Minutes

Coaches Notes

To finish within the goal range, you'll need to maintain a pace of roughly 3:10-4:20 per round. The run should take 2:00-2:30 each time.

Choose a weight on the deadlifts that you can complete 12 reps in 1-3 sets the whole way. It shouldn't be so heavy that you have to go to singles or that you would want to choose to do singles from the beginning.

The last couple rounds of this workout are going to be where the challenge lies. Make sure you don't come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on for the full 5 rounds. You may end up breaking more on the deadlifts in rounds 4 and 5 but push it that much harder on the runs!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

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

30 Kettlebell Overhead Swings
-OR- 12 Heavy Barbell Deadlifts

Pick which version you want to go with on this one and score it accordingly.

Suggestions
Men: Swings: 40-55# -or- Deadlifts: 165-315#
Women: Swings: 25-35# -or- Deadlifts: 105-185#

Score 1: Weight Used (enter DB/KB weight if you did that option)
Score 2: Total Time

Goal:

Score 1: This isn't super important if you chose the swings version. Deadlift option: Heavy - probably slightly broken - but still finishing in goal time

Score 2: 15-22 MinutesTo finish within the goal range, you'll need to maintain a pace of roughly 3:10-4:20 per round. The bike/row should take 2:00-2:30 each time.

Coaches Notes

Choose a weight on the deadlifts that you can complete 12 reps in 1-3 sets the whole way. It shouldn't be so heavy that you have to go to singles or that you would want to choose to do singles from the beginning.

The last couple rounds of this workout are going to be where the challenge lies. Make sure you don't come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on for the full 5 rounds. You may end up breaking more on the deadlifts in rounds 4 and 5 but push it that much harder on the bike/row!

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.

KB Swing

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

KB/DB Deadlift

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Diagnostic #2: Pull Up/Push Up/Squat

Level 1:

1 Round

25 Kipping Pull Up
50 Push Up
100 Air Squat

Strict Pull Up Option: 15 per round

Level 1 Customizations Allowed:

PULL UP: Inverted rows, banded pull ups, feet on ground pull ups, dumbbell bent over rows
PUSH UP: Knee or elevated push ups

Score: Total Time

Score to Pass Level 1:

Under 11 Minutes

Coaches Notes

If you are using a customization for pull ups and/or push ups on this one - make sure you choose something that is challenging! Remember - the goal of the diagnostics isn't to pass by whatever means necessary, but to really test your fitness level in the various diagnostic workouts.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! Consider the squats will take you anywhere from 3-5 minutes, which means you will have somewhere between 6-8 minutes for the pull ups and push ups.

Since this is a test - you may even choose to start out with one version of the movement and stick with it as long as possible. You might just surprise yourself and make it the whole way through. Take good notes in the comments when you log, so you remember next time how you attacked this one.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Diagnostic #2: PULL UP/PUSH UP/SQUAT

Level 2:

2 Rounds

25 Kipping Pull Up
50 Push Up
100 Air Squat

Strict Pull Up Option: 15 per round

Level 2 Customizations Allowed:

(Customizations are allowed in testing but don't move on to Level 3 until you pass this Level without them)

PULL UP: Inverted rows, banded pull ups, feet on ground pull ups, dumbbell bent over rows
PUSH UP: Knee or elevated push ups

Score: Total Time

Score to Pass Level 2:

Under 18 Minutes

Coaches Notes

If you are using a customization for pull ups and/or push ups on this one - make sure you choose something that is challenging! Remember - the goal of the diagnostics isn't to pass by whatever means necessary, but to really test your fitness level in the various diagnostic workouts.

In order to officially ""pass"" this level we want to see unassisted pull ups and push ups from the toes.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! You have 9 minutes for each round to pass this level. Consider the squats will take you anywhere from 3-4 minutes (each time), which means you will have somewhere between 5-6 minutes for the pull ups and push ups on each.

Since this is a test - you may even choose to start out with one version of the movement and stick with it as long as possible. You might just surprise yourself and make it the whole way through. Take good notes in the comments when you log, so you remember next time how you attacked this one.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Diagnostic #2: PULL UP/PUSH UP/SQUAT

Level 3:

2 Rounds

25 Kipping Pull Up
50 Push Up
100 Air Squat

Strict Pull Up Option: 15 per round

No Customizations Allowed for Level 3

Score: Total Time

Score to Pass Level 3:

Under 14 Minutes

Coaches Notes

No customizations (other than strict pull ups) allowed to pass this level!

In order to officially pass this level we want to see unassisted pull ups and push ups from the toes.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! You have 7 minutes for each round to pass this level. Consider the squats will take you anywhere from 2-4 minutes (each time), which means you will have somewhere between 3-5 minutes for the pull ups and push ups on each.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!

Level 4:

3 Rounds

25 Kipping Pull Up
50 Push Up
100 Air Squat

Strict Pull Up Option: 15 per round

No Customizations Allowed for Level 4

Score: Total Time

Score to Pass Level 4:

Under 16 Minutes

Coaches Notes

No customizations (other than strict pull ups) allowed to pass this level!

In order to officially "pass" this level we want to see unassisted pull ups and push ups from the toes.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! You have just over 5 minutes for each round to pass this level. Consider the squats will take you anywhere from 2-3 minutes (each time), which means you will have somewhere between 2-3 minutes for the pull ups and push ups on each.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!

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

MAMA MODIFICATIONS

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.

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.