7 Minutes for Handstand Walk Practice

Handstand Walk Pyramid in 5-ft Increments:
5-10-15-20-25-20-15-10-5

*Don't move to the next distance until you've achieved the one you're on

So the way this one works is you'll kick up and walk 5 feet on your hands, then come down. Reset and walk 10 feet. Reset and walk 15 feet. If you fail a distance, you must stay at and successfully complete that distance until you can proceed to the next distance. Rest as needed between attempts.

Get as far in the pyramid scheme as you can in 7 minutes. If you make it back to the second 5-foot distance before 7 minutes are up, start working back up to 25!

Your score is how many feet you accomplish in the pyramid within the 7 minutes (not including failed attempts). So if you finished the second 20-foot distance, your score is 95 feet!

If increasing by 5 feet at a time is too challenging - you can switch it to 3-6-9-12-15, etc. You can also swap each 5-foot increment handstand walk for 10 shoulder taps (from a plank, pike on a box, or the wall). So the 5-foot walk would be 10 taps, the 10-foot walk would be 20 taps, etc.

For the walks, remember to continue pressing through your shoulders into the floor and to stack your hips above or slightly ahead of your shoulders. Squeeze your belly, butt, and thighs. Do your best to keep your legs long and together.

6 Rounds
Not For Time

3 Toes to Bar
2 Pull Ups
1 Pull Over

Shoot for doing all three movements - all six reps - without dropping down from the pull up bar. If that's too much, shoot to do each movement set unbroken (so all 3 T2B, drop down, all 2 pull ups, drop down, 1 pull over).

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

For the pull ups you may do strict, kipping/butterfly, jumping, or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the pullover, begin hanging from your bar, with hands gripping right outside the shoulders. Do a pull-up and hold your chin up above the bar. Keeping your chin above the bar, use your abs and hip flexors to lift your legs towards the ceiling. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar. Press your hands into the top of the bar as you rotate over and lift your shoulders until you lock your elbows out over the bar.

If you need a sub for the pullover, do a tuck or L-sit pull up where you tuck your knees up to your belly or extend your legs out in front of you as high as you can, then do a pull up!

If you're unable to do an unassisted pull up, add a rep to whatever pull up variation you're doing so it's 3 T2B + 3 pull ups!

In ALTAP (As Little Time As Possible):

Accumulate 3 minutes of:

Hollow Body Hold

Your score is however long it takes for you to accumulate 3 minutes in a hollow body hold! So the longer your sets and shorter your rests, the better your score!

For the hollow hold, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor.

Hold this position for as long as you can. Rest as needed between accumulations.

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all its own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

4 Rounds Not for Time:

15 Dumbbell Curls Palms Up
15 Dumbbell Hammer Curls
200-ft Out in Front Plate Walk (or 45 Second Hold)
200-ft SUPER Light Barbell Walk and Curl (or 45 Second Curl)
200-ft DB or KB Overhead Walk or Hold

Score is weight used for sets of 15 curls!

Extra credit - at the end of each round - do a set of max reps push ups!!

Try to do the curls sets pretty back to back without resting much between the 2 types of curls. Use same weight for both. You may alternate arms or do both arms at a time.

For the out in front plate walk, hold a plate out in front of you with the elbow bent at 90 degrees and either walk 200' or hold for 45 seconds.

Grab a light barbell (think like 35-45#) do the same 200' walk or 45 seconds, but this time curl as you go - for a ton of reps.

For OH carry - press biceps into ear and keep belly tight. Walk same 200' or hold 45 seconds. Must be done with either a pair or single DB/KB - not a barbell!

If you choose to do the extra credit push ups - you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 8 reps. It's ok if you need to break them up a bit.

Start in the plank position with the hands just wider than shoulders and butt and thighs squeezed tight. Make sure the elbows go back - No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom. Press through the heels of your palms to come all of the way up at the top.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

EMOM - As FAR as you can get!!

Everyone will start with the empty bar -

Every Minute you will perform:

1 Hang Squat Snatch
1 Squat Snatch

Every minute you will add 5-10 lbs (depending on how far you believe you can get)

Your score is your heaviest successful round!

This workout will look like this:

Min 1 - 45#
Min 2 - 55#
Min 3 - 65#....

So, if you have a pretty impressive 1 rep max snatch (like over 115 for the girls and over 175 or so for the guys) you can make bigger jumps.

You can make smaller jumps as it starts to get heavy for you too. Basically you can start with 10 lb jumps, and switch to 5lb jumps if you need to at some point.

We realize that the plate situation in your home gym might make this difficult, so just do the best you can!

If you get to a sticky weight before 10 min - you will choose a weight that you can be successful with and complete that for 5 more rounds.

For example, if you miss 95# in minute 6. Back the weight back down to 85 and try to hold that for 5 more minutes.

All in all - the point is to get in 10-15 min or longer with this EMOM adding weight for as long as possible.

You may fail a rep and re-attempt and still have it count. As long as it is completed in the same minute as the failed rep!

The hang snatch will start at the waist. You will start the movement with a small dip of the chest coming forward, slight bend in the knee, chest up, and heels down. The goal will then be to jump straight up - not forward - and pull yourself UNDER the bar into a solid catch / overhead squat position! Then stand up!

If this movement is new for you, you may do a Hang POWER Snatch + an overhead squat. Starting position for this is the same, you will just only partially pull yourself under and take a moment to get set for your overhead squat.

For the Full Squat Snatch - you will start with the bar on the ground. Pull the bar past your knees almost to your hip in a controlled position with the heels down, chest up, arms straight. From there, it is the same JUMP and pull under that you completed for the Hang Snatch.

Once again, if this movement is new for you, you may do a POWER version of the snatch and then an overhead squat!

This workout is from the Street Parking + Aerobic Capacity 5k Program that can be found under Extra Programs.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

RUN VERSION

Run Version

STREET PARKING 5K PROGRAM WEEK: 5 RUN: 2 (Time)

**There should be at least 1 day between run sessions.

RUN 3200 M - EASY
NO REST
RUN 1600 M - MODERATE

TOTAL: 4800 M

EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE

SCORE: TIME FOR THE WHOLE THING. DON'T MESS UP PACES! PUT TIME FOR FINAL 1600 IN COMMENTS.

GOAL: LEARNING TO PACE AND NOT COME OUT TOO HOT. FINISHING STRONG!

Run Workout (No Measure):

Run 16 Min - Easy Pace

No Rest

Run 8 Min - Moderate Pace

Score: Total Distance if you can measure on a watch etc.

Goal: Easy pace should be comfortable. Moderate pace should be faster than that.

This workout teaches us to pace early (not peacock) and finish strong.

ROW VERSION

Row Version

Row 4000 Meters - Easy Pace

No Rest

Row 2000 Meters - Moderate Pace

Total: 6000 Meters

Score: Total time for 2000 Meters Only

Goal: Easy pace should be comfortable. Moderate pace should be harder than that.

Rough Estimate on Time Goal:

4000 Meters - Around / Under 20-22 Min
2000 Meters - Around / Under 9-10 Min

This workout teaches us to pace early (not peacock) and finish strong.

BIKE VERSION

Bike Version

Bike 16 Min - Easy Pace

No Rest

Bike 8 Min - Moderate Pace

Score: Total Calories or distance depending on the bike.

Goal: Easy pace should be comfortable. Moderate pace should be harder than that.

Rough Estimate on Calorie goal:
260+ Men
210+ Women

This workout teaches us to pace early (not peacock) and finish strong.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

4 Rounds
Not For Time

10 Weighted Reverse Lunge Step Up, R
10 Weighted Reverse Lunge Step Up, L
15 Banded Side Steps Moving RIGHT
15 Banded Side Steps Moving LEFT

No Band? No worries. Go into a quarter squat and do the steps in that position while holding a KB/DB in the goblet position.

Use weight that feels right for you and allows you to keep moving. Men try 50-55# and Women around 35#.

For the reverse lunge step ups. You will hold a KB or DB at the chest. You will lunge backward and gently touch the knee to the ground. Then drive out of the heel to step together, then step up on a box or bench (whatever you can find) around 15-20" in height. For the right foot you will step back with the right and then step up with the right.

For both movements focus on driving off of the heel of the front leg or leg on the box.

You will do all 10 reps on one leg before switching to the other.

For the banded side step, you will place a band around the knees or the ankles. Go into a quarter squat - focusing on keeping the knees out and heels down. Step right - bring left foot to right - repeat for 15 reps. Then do 15 in the other direction.

For 8 Minutes (8 Rounds):

20 Seconds of Love Taps
10 Sec Rest
20 Sec Weighted Sit Up
10 Sec Rest

Use 5-20# for weighted sit ups

Love taps are where you sit on the ground with straight legs. You will lift both legs (fighting to keep them straight) up and over something (like a KB). Control the legs and just tap the heels on one side - then the other.

For the weighted sit ups you will touch the plate/dumbbell behind your head sit up and press it over head to lock out!

Score is the weight you use for sit ups

MAMA MODIFICATIONS

REVERSE LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

BANDED SIDE STEP - This can be a great movement to build posterior chain strength and support your body during pregnancy and postpartum! Feel free to shorten the range of motion with smaller steps.

WEIGHTED SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

LOVE TAPS - If you are working to manage or heal diastasis you can try keeping your torso a little more upright, sitting on a chair/box/bench,or a shorter object to move over. You can also sub Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make most sense to swap.

WARM UP
Full Body Simple Warm Up

WORKOUT

5 ROUNDS

20 Sandbag Shoulder to Shoulder
10 Sandbag Row (L)
10 Sandbag Row (R)
10 Sandbag Burpee

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 20 Min

For this workout you will start with 20 sandbag shoulder to shoulder reps.

This is basically a push press from one shoulder to the other. Each press being 1 rep.

Start with the bag on one shoulder with the hands underneath it. Dip by bending the knees and pushing the butt back slightly. Make sure the heels stay down, knees don't cave in, and chest stays up. Stand up hard and fast to pop the bag off of the shoulder. Press it up over your head and lower onto the other side.

If comfortable when lowering absorb with a dip and allow that to send you into the next rep.

For the rows you will hold the sandbag by the handles in one hand only. Bend at the hip and allow a slight bend at the knee. Keep the belly tight, chest up, and heels down. Pull the bag into your body with the elbow going back. Arm will hang straight from the shoulder at the bottom. Control both the up and down of each rep.

You will do 10 with one arm then 10 with the other.

If your bag has no handles you may sub 20 bent over rows with 2 hands.

The sandbag burpee is just that. Do a burpee with the chest hitting the bag, jump or step the feet in, get into a good set up with chest up and knees bent - arms straight gripping the bag. Then you will stand up hard and fast with straight arms until you finish with your hips and knees. Guide the bag up keeping it close to your body. Press to lock out over your head.

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

WARM UP
Squat Warm Up

WORKOUT

Pause Back Squat (6 x 3)

3 Second Pause in the bottom

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Keep in mind that pauses make the weight feel WAY heavier than normal. Your score is your heaviest set.

For these squats you will hold the bottom position for 3 seconds on each rep.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

6 Min AMRAP

Strict Dips
Must be done in sets of 3

RX+ = add weight

Score is total reps

If used weight put them in comments

For this it's pretty straight forward. These MUST be done in sets of 3!

These dips may be done on dip bars, rings, or whatever make shift set up you have!

The goal is to get the shoulder lower than the elbow at the bottom and come up to complete lock out at the top.

Make sure you focus on the elbows going back and not out.

If you are unable to do strict dips at this time you can do banded or even a slow lower.

If you are a ninja at dips - add weight and put what weight you used in comments!

Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!

EMOM x 6 Min

(On Bar or Rings)

3 Ring or Bar in Rack Rows
3 Low Transitions
3 Jumping Ring or Bar Dips

The idea here is to break the muscle up into its three main parts - the pull up, the sit up, the press up.

Ideally for each movement, the feet should be directly beneath the rings BUT if you need to for the rows, you can step your feet back slightly to make them more accessible.

Make sure to pull your chest all the way up to the rings for the rows and then reach a full elbow lockout at the bottom of each rep.

For the low ring transitions, keep your feet under the rings and lower your body by bending at the knees and allowing them to shoot out over your toes (you may need to lift your heels up to make this happen). Lie back until your elbows lock out and keep a little bend in your hips. Using your feet to press into the ground, squeeze your butt and drive your hips up toward the rings. As your body elevates, pull your chest to the rings as you pull them in towards your sides. As your hands get close to your sternum, sit up hard and fast to "transition" to above the rings. Catch yourself with your chest proud and your shoulders at or just below the tops of the ring, making sure to pull the rings in close to your rib cage. Then lie back into the start position for the next rep.

If you're using a bar in the rack, the same idea applies. Your goal is to "transition" from below the bar to above the bar using your hips and a hard pull + sit up. You may need to jump a little to move above the bar since it won't move like the rings will.

For the jumping dips, you'll start from the last transition rep. With your feet grounded, you'll press into the ground to assist you in completing a press up into elbow lockout. Then lower yourself back down to the top of the rings/bar, touch your feet to the ground, and repeat.

For Time but also For Quality

3 Muscle Ups
30 Toes to Bar
3 Muscle Ups
60 Hollow Rocks
3 Muscle Ups
90-ft Handstand Walk
3 Muscle Ups
60 Supermans
3 Muscle Ups
30 Push Ups
3 Muscle Ups

This one is only for time so that you have something to score. Don't move poorly to get a better score. Just move through it and have fun!

If 3 muscle ups are too many, reduce the reps to 1 or 2. Or only do every other set of muscle ups. If you need a sub for Muscle Ups, do a Low Transition into a Dip - which is basically a jumping ring or bar muscle up! If you're having trouble with that, you can do pull ups or chest to bar pull ups!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

For the hollow rocks you will drive your low back into the mat and place your hands above your head and straighten your legs. From here you will rock, keeping your entire spine in contact with the ground by pulling the abs in.

If you cannot hold this position, or have a hard time keeping your back glued to the ground, you may bend the knees more. This would be ideal over not having your back fully on the mat.

If you need a sub for HS walk, you can do 90-ft Bear Crawls or 7 wall walks.

For the supermans, start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Then relax back to the ground and repeat.

For the push up, squeeze your butt, your thighs and your belly. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Lock the elbows out fully at the top.

You may swap out knee or elevated push ups!

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all it's own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

Part 1

4 Supersets

10-15 Reps Dumbbell Bench Press
10-15 Reps Dumbbell Pull Over

No Rest Between movements.

Rest 2 Min between supersets.

Choose a weight that you know you can get 10, but 15 will start to get tough.

Score is weight for dumbbell bench press.

For the bench press, lie back with dumbbells in hand. Squeeze your shoulder blades together and press them firmly into the bench with the back of your head, butt, and heels planted firmly.

Bring dumbbells down to the chest for each rep of the dumbbell bench, keeping the elbows around 45-degree from the torso. Make sure to bring dumbbells in and completely lock the elbows at the top!

For the dumbbell pull over you will use one dumbbell and grab it by the head. Stretch the dumbbell back over your head (while laying on a bench) and use the lats to pull the dumbbell back over the chest. Work to keep your belly tight throughout so you don't arch too much.

Part 2

4 Rounds

10-12 Reps Dumbbell Pec Flys
10-12 Reps 1 Arm Dumbbell Row Right
10-12 Reps 1 Arm Dumbbell Row Left

Score is weight used for the 1 Arm Rows.

For the Flys you will lay flat on the bench. Keep a slight bend in your elbow as you bring the arms out to the sided (like a T shape with your body). Allow them to come in line with your torso or a little deeper if your flexibility allows, then bring them back to over your chest.

For the row you will lean on the bench or something with one hand for support. Make sure your back is flat and belly is tight. Row one dumbbell with the opposite arm from that bent over position. Start with a straight arm and pull the dumbbell to the chest by having the elbow go BACK and keeping the arm and elbow close to the body. Return all the way down each time.

Street Parking Oly is posted once a week, on Sunday. These workouts are for those interested in adding in additional work going heavy or working technique on the Olympic lifts. Add this in wherever makes sense for your schedule.

Want MORE Oly work? You're in luck! As a Street Parking Member with access to ALL of the workouts we have posted for the past YEAR+ - all you need to do is scroll back on IG! Heck - you can start from the beginning and do them 2 or more times per week if you want!!

Hang Clean (6 x 2)

Rest as needed between sets. Every set should be heavy, go up as you are successful and moving well.

The purpose of the hang clean is to work on pulling under the weight fast!!

The bar will start at the hip. The feet start under the hips. You dip the chest forward and pull the bar into the body. Allow the knees to bend slightly on the dip and keep the heels down. The arms stay long.

From the dip position you will stand up hard and fast. Think of FINISHING with the legs and squeezing the butt. Almost JUMP. Add a shoulder shrug and then start to pull yourself DOWN.

During this portion you will let the elbows come high and outside to keep the bar close. Rotate the elbows around FAST and catch the bar in a full front squat with the bar on the shoulders and the elbows high. Butt should be lower than the knees. Feet will have moved out into the squat stance. Heels are down. Knees are out. Chest is up with no rounding or collapsing of the back. Belly tight! Stand up leading with the chest and the elbows to finish the rep. Lower the weight back to the waist to start rep #2!

Clean Pull (5 x 3)

Use the weight that you finished your heaviest set of 2 hang cleans.

This part of the movement is just the UP part of the clean. It is basically a clean deadlift and a shrug.

Bar starts on the ground. Heels are down. Hands are just outside of the legs. Knees are bent slightly. Hinge at the hips so that the chest is just over/slightly behind the bar.

Stand by driving the heels in the ground and lifting the chest. Also focus on pulling the bar into the body. Once past the knees think about scooping the hips under and then finishing or JUMPING straight up and shrugging the shoulders to allow the bar to start to travel up the body.

Re-set back down at the bottom for the next rep.

Rest as needed between sets.

Ready to move for a whole 30 Min??

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

RUN VERSION

Run Version

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!

RX + - wear a vest if you are into that sort of thing.

Your ON pace should be similar to a pace if you were doing a HARD mile.

Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

ROW VERSION

Row Version

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!

Your ON pace should be similar to a pace if you were doing a HARD 2k row.

Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

BIKE VERSION

Bike Version

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is total calories.

DO NOT mess up the paces to get a better score!

Your ON pace should be HARD.

Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

Part 1:

Butts

5 Rounds
30 Seconds Back Rack Reverse Lunge Right
30 Seconds Back Rack Reverse Lunge Left
30 Seconds Good morning
30 Seconds 1 and 1/2 Rep Back Squat

Rest 2 Min

You will use the same weight for the whole thing and keep it on the back for the full 2 min.

Men try around 75-115#
Women try around 45-75#

Ok so for this you just put that bar on your back and know that it is going to be there for 2 min!

You will start with 30 seconds of reverse lunges on the right leg.

Reach the back leg back and kiss the knee to the ground. Make sure that you take a wide enough step that you can keep your front heel down.

After 30 seconds on the right - switch to the left and do 30 seconds.

After that you will perform the 30 seconds of Good Mornings. You will hinge at the hips, keep the knees pretty straight and keep the back flat! If possible you will get to a 90 degree bend, but if you can't get there for strength or flexibility sake and the back starts to round - don't go so far.

From here you will do 30 seconds of 1 and 1/2 rep back squats. So you will perform a squat all of the way down - come half way up - go back down - then stand all of the way.

Keep the heels down, chest up, knees out!

Part 2:

Guts

5 Rounds
30 Russian Twists
10 Slow Candlestick Roll Down

Rough idea for weight on the Russian Twists - 10 - 30#

This is NOT for time because the candlestick roll downs are meant to be SLOW!

Just post weight used for your score.

For the Russian twists - each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly and your feet elevated slightly. Twist and touch the weight on the right - then the left. Each touch counts. You may do these with a dumbbell, a ball, a plate, whatever!

For the slow candlestick roll downs, you will start lying on your back with your arms over head and your head near a pole or something sturdy you can hang onto. Lift your feet, legs, butt, and low back up off of the ground in a rolling motion and point the toes toward the ceiling.

Then you will SLOWLY roll yourself down - one vertebrae at a time, until you are all the way down with the feet on the ground.

MAMA MODIFICATIONS

REVERSE LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

RUSSIAN TWISTS - If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

CANDLE STICK ROLL DOWN - If you notice coning or doming in the candlestick position you can try using assistance, shortening the range of motion, or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

200 meter Burden Run
7 Clean and Toss Over Box

Idea Sandbag Weight:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 7 + rounds

To pace this workout, set yourself up to maintain sub-3 minute rounds. That may mean reducing the load of the bag if possible, switching the burden run to 100m or a normal 200m run, or going doing 5 reps of the clean & toss over instead of 7. Try a practice round in your warm up and adjust as needed so that in the workout you stay consistent with your choices!

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

For power clean & toss over, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Throw the bag over a box, bench, or racked barbell to complete the rep.

Every 3 minutes for 15 minutes:
(5 Total Sets)

3 Heavy Deadlifts (85-90% of 1RM)
15 High Box Jumps*

Score: Weight Used for Deadlifts
Also - note box height in comments

Goal: Heavy, but with good technique and unbroken.

Rest 5-8 seconds between each box jump. Choose a higher box than you would use in a timed workout. Focus on explosive power. Same load on the Deadlifts.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the box jumps you will choose a box that is higher than what you normally use in a workout. Focus on fully extending your hips when you take off. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER!

Shoulder Press (8-7-6-5-4-3-2-1)

Rest 60 Seconds between sets. Use the same load for all.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Front Rack Hold (3 x 40 Seconds)

The front rack hold are just standing upright holding the bar in your front rack position. Ideally this is much heavier than your 1 rep max front squat. If your elbows drop or your abs disengage during the hold, re-rack the bar even if it's been less than 40 seconds.

YOU MUST squeeze your butt and your abs super tight during these holds. You should not feel any compression in the lower back. If you do, re-rack it!

PART 1

Tabata 8 x 20-sec ON 10-sec OFF

Top-of-Box Pistols

*Alternate the working leg each round - So, Round 1 is Right Leg only, Round 2 is Left leg only, etc.

PART 2

On a 5 Min Clock

Superman Hold

*Every time you break, do 2 Wall Walks

Score is # of times you break (So LOWER scores are the goal!)

Stay elevated in the hold for as long as you can muster. If your chest and/or feet touch to the floor, complete 2 wall walks. Try to get right back into the hold so that you're working for the entire 5 minutes!

For the superman hold, start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground.

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

PART 3

3 Rounds for Quality

10 Dips
20 V-Ups
30-sec Unstable Plank

Score is Time but still FOR QUALITYThe dips can be on rings, stationary, or box/bench dips! If you choose rings or stationary, they can be either kipping or strict!

For the ring/stationary dips, be sure you lock out at the top of dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Make sure the elbows go back and don't flare out. Get the shoulder lower than the elbow at the bottom. Dips may be strict, kipping, banded, or even slightly leg assisted. We don't recommend a slow lower dip in for time workout. You can even dip between two benches/boxes/countertops if you want!

For V Ups, lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

Accumulate 30 seconds in some form of unstable plank. Options can be hands in rings, feet in rings or TRX bands. Feet on Swiss ball.

You can even just have one hand and one foot lifted and alternate every time you break!

Figure out a way to make it unstable with what you've got!!

SHOULDER PRESS DROP SET!!!

4 Sets of the following:

Max Set Shoulder Press (shoot for 10-12ish reps)
- Drop Weight -
Max Set Shoulder Press (5-20# lighter than last set)
- Drop Weight -
Max Set Shoulder Press (5-20# lighter than last set)
- Drop Weight -
Max Set Shoulder Press (5-20# lighter than last set)

Do this until you end up doing a max set with the empty bar!

Start with a weight that you can do a set of 10 with confidently, but prob not more than 15.

From there - depending on how heavy it is - you will drop 5-20 lbs and repeat.

Drop 5-20 lbs and then repeat.

Keep doing that until your last set is with the empty bar.

Ideally you will do between 4-6 sets total.

For example:

135
115
95
75
55
45

If you can start heavier than that - make bigger drops.

If you start WAY lighter - make smaller drops.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Put the weight you started with in as your score.

3 x 15 (each side)
Seated Dumbbell Tricep Extension

These are the classic dumbbell tricep extension! Keep the bicep up by the ear as you bend at the elbow to lower the weight and really focus on a squeeze lockout at the top each time.

Choose a weight you can complete 15 slow controlled reps unbroken. It should burn a lot in that last few reps but not close to failure.

If you do not have dumbbells to make this work you may also sub skull crushers with the barbell.

WARM UP
Snatch Warm Up

WORKOUT

Power Snatch (15 Min to Find 3 Rep Touch and Go)

Warm up before using the snatch warm up and do not count any of your warm up sets as part of this. When you start the clock you should be ready to start adding weight to the bar.

You can do as many or as few "sets" as you want in the 15 min - but the goal is to find as heavy as you can go for a set of 3 "Touch and Go" power snatches. Touch and go means not dropping the bar between reps.

Get to a heavyish weight by 5-6 min in so that you can take longer breaks between heavy sets!

For the power snatch your feet are under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Once past the knees scoop your hips under your shoulders so when you finish the up and JUMP you will jump straight up and not swing the bar out forward. Finish UP with the legs and hips (arms still straight). Shrug hard. The bar will start to travel UP the body - elbows go high and outside to keep bar close. Pull up on the bar and pull YOURSELF down under it slightly. You will land in a partial overhead squat with the bar locked out over the body.

Heels down, knees out, belly tight, chest lifted, bar over head, elbows locked, pressing into the bar! Stand to finish!

Snatch Grip Deadlift (5 x 5)

The snatch grip deadlift allows you to really focus on practicing hitting all of the proper positions for the first pull of the snatch.

The bar will start on the ground with the feet under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Move more slowly through these than you would with an actual snatch to really feel the positions on the way up and way down.

Focus on not allowing the hips to rise without the chest, the bar to get away from the body, or to go around the knees. Push the knees back as the chest comes up. Keep the bar pulled in and heels down!

Finish at the top of the deadlift - standing all of the way up.

You should be able to start at the weight you finished your set of 3 power snatches with and add a bit of weight for each set.

RUN VERSION

Run Version

5 Rounds

2 Min at a moderate pace
20 Seconds Rest

90 Seconds at a moderate/ but faster pace
15 Seconds Rest

1 Min at a fast pace
10 Seconds rest

30 Seconds at a 98% effort pace

3 Min Rest

Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!

Goal - without looking try to match traveling the exact same distance each time. This is how we learn to pace.

Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

ROW VERSION

Row Version

5 Rounds

2 Min at a moderate pace
20 Seconds Rest

90 Seconds at a moderate/ but faster pace
15 Seconds Rest

1 Min at a fast pace
10 Seconds rest

30 Seconds at a 98% effort pace

3 Min Rest

Score - Total distance - but DO NOT screw up the paces trying to get a better score.

Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time. This is how we learn to pace.

Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

BIKE VERSION

Bike Version

5 Rounds

2 Min at a moderate pace
20 Seconds Rest

90 Seconds at a moderate/ but faster pace
15 Seconds Rest

1 Min at a fast pace
10 Seconds rest

30 Seconds at a 98% effort pace

3 Min Rest

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

**if using a bike with distance just put that in and make a note in comments.

Goal - without looking (cover the monitor or the calories/distance on the monitor and only watch the clock) try to match traveling the exact same distance/calories each time. This is how we learn to pace.

Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.

Butts -

10 Min AMRAP
Get as far as you can:

2 Single Leg Deadlifts
2 Weighted Step Ups
4 Single Leg Deadlifts
4 Weighted Step Ups
....

Keep adding 2 reps every time.

Suggested weight:
Women: 10-25# Dumbbells
Men: 20-40# Dumbbells

Alternate feet with each rep for both movements.
Every time you deadlift/step up is 1 rep. So Right Leg = 1, Left Leg = 2, Right Leg = 3, etc.

For single leg deadlifts keep the back flat and heels down. Brace the belly and allow the torso to come forward with only a slight bend of the knee. Touch the weight(s) to the ground then squeeze the butt of the working leg to come back to standing. Then switch feet.

You may hold one or two KB(s) or DB(s) for the Single Leg DL.

For the Step Ups you will also hold weight at your sides. Step up roughly 15-24" depending on your height.

Drive off of the heel that is stepping up and make sure your WHOLE foot is on the box (or bench or whatever you are using). Do not allow your knee to collapse inward. Step back down with control and switch feet.

Guts -

In 4 Min get as far as you can:

1 V-Up
1 Super Man
2 V-Up
2 Super Man
3 V-Up
3 Super Man

....keep adding by 1 rep

Rest 4 Min

Repeat

(Start back over at 1-1)

For V Ups, lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your belly button down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

For Super Man, lie on your belly with your arms stretch overhead, shoulders away from ears, and legs straight and squeezed together. Squeeze your butt, back, and legs to lift your chest and thighs off the ground, staying long through the legs and arms. Then relax back to the ground.

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

SUPERMAN - If you're pregnant, newly postpartum, or uncomfortable laying on your belly for any reason, try modifying to Functional Progression 3 or 4 or a variation of bird dog extensions or a bear pose hold/crawl.

V-UP - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are in the rebuilding stage of postpartum you can try shortening the range of motion or lowering the number of reps to practice while managing the pressure in the belly. If you're pregnant or in the Rehab stage of postpartum, feel free to sub DB Windmills, Single Arm Farmer Carry, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Waiter Walk, any of the Functional Progressions (FP 2 is a great option for this!), Ball Slams, or KB Swings.

Full Body Simple Warm Up

5 Rounds

15 Ground to Overhead
10 x Bear Complex

1 Bear Complex = Power Clean + Front Squat + Thruster + Back Squat + Back Rack Thruster

(So for each round you do 15 Ground to OH and then go through that complex 10x before starting the next round)

Idea Sandbag Weight:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 20 Min

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the Bear Complex the weight you choose should allow you to be CAPABLE of doing all reps of the Bear Complex unbroken. Doesn't mean you have to - just means you could if you wanted to.

1 rep of the bear complex is:

- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

You can also combine the movements into one smooth continuous movement:
- Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!