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!

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WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

Part 1:

Every 3 Minutes on the Minute for 15 Minutes (5 Total Sets):

4 Deadlifts
10 Pull Ups

Rest 3 Min Before Part 2

**Do Strict, Weighted Strict, or Banded Strict Pull Ups if Possible.

Score: Weight used for Deadlifts.

**Note Pull Up Variation in Comments.

COACHES NOTES
Stay at the same weight for all 5 sets of 4 deadlifts. Be sure to warm up to a challenging load before the clock starts!

DEADLIFT
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.

PULL UP
They should be strict. So, choose some level of assistance that allows for an unbroken set of 10 each time. You can do a weighted pull up for more of a challenge or switch to a TRX/Ring or inverted barbell row if you need to.

Part 2:

Every 3 Minutes for 12 Minutes (4 Total Sets):

8 Romanian Deadlifts (Same Load)
20 Push Ups

Score: Weight Used for Deadlifts

COACHES NOTES
Stay at the same weight for all 4 sets of 8 RDLs. These should be considerably lighter than the 4 regular deadlifts performed in part 1.

ROMANIAN DEADLIFT
The Romanian Deadlift starts and ends at the hang position, not the floor. This should be much lighter than a traditional deadlift.

Perform a traditional deadlift to get to the hang position with hands about shoulder width apart and feet under hips.

Keep your belly tight, chest up and back in a neutral position as you unlock your knees and push you butt back. Slide the bar down your legs. It should travel in a straight line.

Once the bar goes below the knees, push your feet down into the floor and stand back up. You won't bring the bar all the way to the floor.

PUSH UP
For the push up, choose a variation you think you can go for all 20 unbroken each time, or at least get close!

We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. 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. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

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!

Enjoy!

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WARM UP

Complete 3 Rounds:
10 Flat to Hollow on Floor
10 Flat to Superman on Floor
10 Kip Swings on Bar
5 Kip/Press Down

Not for time or anything - can add a broomstick/PVC or a little weight to the Flat to Hollow

So for the flat to hollow you will lay on your back on the ground with the legs and arms extended. You will lift the shoulders and legs off of the ground by hollowing out your belly - pulling your low back into the ground. Hold for 1 second then lower.

For the superman it's basically the opposite. You will lay on your stomach on the ground with arms and legs extended. You will lift the arms and legs by squeezing the butt and back. Hold for 1 second then lower.

For the kip swing you take that hollow and superman and simply perform it on the bar! Hollow/Arch/Hollow/Arch. Let it be fluid with no pause in the front or back. Lead with the shoulders doing most of the work by pressing against the bar then pulling.

From here you - for the last 5 reps you will add a straight arm hard press as you close the hips even more. Think about trying to PRESS the bar into your hips as you lean back a little to bring you closer to the bar. DO NOT pull with the arms!

WORKOUT

7 Min AMRAP
1 Pull Up
1 Toes to Bar
2 Pull Ups
2 Toes to Bar
3 Pull Ups
3 Toes to Bar -
Keep adding 1 per movement per round.

How to SCALE:

If you are unable to do pull ups and toes to bar - no problem!

You will do 1 kip swing - 1 knees up - 2 kip swings - 2 knees up....

RX +: Sets of same number must be unbroken. So the 1+1 / break / 2+2 / break / 3+3 / break and so on.

SCORE: Total Reps

COACHES NOTES
On both the pull up and the toes to bar focus on those solid hollow and arch positions you practiced in your warm up.

PULL UP
Your hands should be just wider than your shoulders. And we want to make sure that we are fully open but "active" in the bottom position. This means you aren't hanging there like a floppy fish - but have your body in a tight position - with the shoulders pulled slightly down.

Work to get your chin all of the way over the bar at the top. Then press away and pull yourself back through into the arch position to lead you into the next rep.

TOES TO BAR
You will use that same arch position - followed by press against the bar with straight arms for each rep of toes to bar!

Even if you are doing the scaled option here - try to work on that solid kip swing!

Accumulate Max Hold in 5 min:

Top of Push up on Rings or TRX Bands

COACHES NOTES
For this you will start a 5-min clock and hold the top of a push up position on the rings or TRX bands. Every time you break just come down and write down how long you held for. Add up total time at the end of the 5 minutes - that's your score.

Keep the belly tight and find that hollow type position again. Squeeze the cheeks!

If you don't have rings or TRX bands you could do a plank on your med ball - on your elbows on a yoga ball - or just go for a regular plank on the ground works too!

Press the through the shoulders by pressing them forward as you hold!

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!

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WARM UP
Upper Body Dumbbell Warm Up

WORKOUT

Every 2 minutes for 10 minutes (5 sets)

8 Bent Over Rows
10 Shoulder Press

Once the 10 minutes are up, Rest 2 Minutes

Then

Every 2 minutes for 8 minutes (4 sets)

12 Pull Overs
12 Front Raises

Score: Weight used for Bent Over Rows. List other Weights in Comments

COACHES NOTES
The way this one works is when the clock starts, you'll perform 8 bent over rows and 10 shoulder press, then rest until 2:00. Then you'll do another 8 and 10, etc. till 10 minutes are up. Same pattern for the 12 pull overs and 12 front raises.

Use two dumbbells or a barbell for the first part. Use a single dumbbell for the pull overs and front raises.

BENT OVER ROWS
Set up for the bent over rows by deadlifting the DBs (or barbell) to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest or pull the barbell to your lower chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

PULL OVERS
For the Pull Overs, lay back on the bench with the crown of your head just over the edge. Hold the DB above your chest with a micro-bend at the elbow. Use both hands to hold one head of the DB. Slowly lower the DB over your head toward the floor. The DB should get as close to the floor as possible without overarching your back. Try to pin your front ribcage down to your hips throughout the entire movement. Raise the DB back up into the air over your chest to complete the rep.

FRONT RAISES
For the Dumbbell Front Raise both arms move together. Place one hand on each side of the DB. Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. You will raise your arms up in front of you with wrists facing down until arms are parallel to the ground.

Finisher:

Accumulate 3 minutes of Overhead Plate Walk in as Few Sets as Possible.

Score: Total Time to Get to 3 Min of Overhead Walk - so the 3 Min + any Time Spent Resting.

Men Use: 45-55# Plate
Women Use: 25-35# Plate

Hold the plate overhead with arms straight and biceps by the ears. Keep your belly tight and avoid overarching your back.

Then just walk for 3 minutes. If you can't go outside you can walk in small circles or even march in place. We want some kind of lower body movement here to encourage more core stabilization!

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!

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WARM UP

5 Sets

3 Position Clean (Building Lightly)

3 Positions =
High Hang
Hang (Just Above the Knee)
Floor

Full SQUAT Cleans!

Warm up loads focusing on form and solid movement!

These will all be squat clean but you will start from different positions with the bar.

The first one starts with the bar at mid thigh or above, so your torso will be more upright.

The hang clean starts with the bar just above the knee, so your torso will be tilted forward more and your hips shifted further back.

The last one is a full squat clean from the floor.

For all three, imagine you are jumping while holding the bar with straight arms. Aggressively extend your hips, knees, and ankles to generate vertical force on the bar.

Then shrug your shoulders, pull your elbows up and back, then rotate them around the bar to receive it on your shoulders in the bottom of a squat. Stand up all the way to complete the rep. When standing, keep your elbows high, upper arms parallel to the floor and lead with the chest as you stand.

WORKOUT

Clean (8 x 1 (1 Rep Every 90 Seconds for 12 Min))

So the way this one works is you'll perform 1 clean (power or squat - your preference) at 0:00, then rest until 1:30. At that point you'll do another clean. Then rest until 3:00, so on and so forth until you've completed 8 sets of 1 rep.

Enter your heaviest successful lift for your score. All of these 8 reps should be "working" - which means warm up to a challenging, but doable, weight before you start the clock.

Go up or down in weight as you go - depending on how you are feeling and moving this day.

CLEAN
For the clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat (if you're going for a full squat clean - if not, catch higher) with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

Clean Pull (5 x 2)

Do these with the heaviest successful lift from the previous part of the workout!

CLEAN PULL
A clean pull is the first pull off of the ground, plus the hip extension and jump and shrug portion of the clean. This teaches us to work on the powerful up portion of the movement.

For these reps you will do 5 sets of 2 clean pulls. Rest as needed between sets.

Really focus on good extension and a powerful up! Hold those good positions!

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:

WARM UP
Running Warm Up

WORKOUT

Run 1 Mile

Rest 1 Min

4 Rounds
400 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

Run 1 Mile

Score is total time including rest.

COACHES NOTES
Goal is steady and sustainable pace on mile. HARD but not all out 400s (all a consistent and painful pace). Steady and sustainable pace on second mile - second mile faster than the first.

Run Version (no distance)

Run 8 Min

Rest 1 Min

4 Rounds
90 Second Sprint
Rest 1 Min Between Sprints (Including after the last one)

Run 8 Min

Score is distance if you are able to measure it!

COACHES NOTES
Goal is steady and sustainable pace on 8 min. HARD but not all out on the 90 seconds (all a consistent and painful pace). Steady and sustainable pace on second mile - second 8 min.

ROW VERSION

Row Version:

Row 2000 Meters

Rest 1 Min

4 Rounds
500 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

Row 2000 Meters

Score is total time including rest.

COACHES NOTES
Goal is steady and sustainable pace on the 2k. HARD but not all out 500s (all a consistent and painful pace). Steady and sustainable pace on second mile - second 2k faster than the first.

BIKE VERSION

Bike Version:

Bike 100 Cal (Men) /75 Cal (Women)

Rest 1 Min

4 Rounds
30 Cal Bike (Men) - HARD
22 Cal Bike (Women) - HARD
Rest 1 Min Between Sprints (Including after the last one)

Bike 100 Cal (Men) / 75 Cal (Women)

Score is total time including rest!

COACHES NOTES
Goal is steady and sustainable pace on 100/75 Cal. HARD but not all out on the 30/22 Cal (all a consistent and painful pace). Steady and sustainable pace on second 100/75 Cals.

6-Psyche Demo

6- Psyche Programs

6- Psyche Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the SIXTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - February 11 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): SOGO
POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, NECK AND SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up
Box Jump Warm Up

WORKOUT

2021 Vault: DUMBBELL PSYCHE - Part 1

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Min)

2 DB Hang Clean and Jerks
2 Box Jumps
4 DB Hang Clean and Jerks
4 Box Jumps....

Rest 4 Min Before Part 2

Part 2:

Complete Your SCORE from Part 1 as Fast as Possible

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Box Height Suggestions:

Men: 22-24"
Women: 18-20"

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

SCORE (2)
Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time

GOAL
Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!

COACHES NOTES

For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.

Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.

Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!

CUSTOMIZATIONS

BOX JUMP
Lower Height
Jump Over
Alternating Step Up

2021 Vault: DUMBBELL PSYCHE - Part 2

Log the time it took you to complete your SCORE from Part 1!

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up
Box Jump Warm Up

WORKOUT

2021 Vault: BARBELL PSYCHE - Part 1

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Minutes)

2 Hang Clean and Jerks
2 Box Jumps
4 Hang Clean and Jerks
4 Box Jumps....

Rest 4 Min Before Part 2

Part 2: Complete Your SCORE from Part 1 as Fast as Possible

Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#

Box Height Suggestions:

Men: 22-24"
Women: 18-20"

Extra Challenge Men: 115#+
Extra Challenge Women: 75#+

SCORE
Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time

GOAL
Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!

COACHES NOTES

For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.

Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.

Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!

CUSTOMIZATIONS

BOX JUMP
Lower Height
Jump Over
Alternating Step Up

2021 Vault: BARBELL PSYCHE - Part 2

Log the time it took you to complete your SCORE from Part 1!

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up
Box Jump Warm Up

WORKOUT

2021 Vault: SANDBAG PSYCHE - Part 1

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Minutes)

2 Sandbag Hang Clean and Jerks
2 Box Jumps
4 Sandbag Hang Clean and Jerks
4 Box Jumps....

Keep adding 2 reps to each movement each round.

Rest 4 Minutes Before Part 2

Part 2: Complete Your SCORE from Part 1 as Fast as Possible

Idea Sandbag Weight:

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

Box Height Suggestion:

Men: 22-24"
Women: 18-20"

SCORE
Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time

GOAL
Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!

COACHES NOTES

For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.

Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.

Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!

CUSTOMIZATIONS

BOX JUMP
Lower Height
Jump Over
Alternating Step Up

2021 Vault: SANDBAG PSYCHE - Part 2

Log the time it took you to complete your SCORE from Part 1!

MAMA MODIFICATIONS

HANG CLEAN - For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

BOX JUMP/DB JUMP OVER - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

210209_Demo

210209_Programs

210209_Customizations

Please make note of the difference in reps for the different versions today.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER - OLY
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SPINE STRENGTHENING, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
Lower Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

4 Rounds

16 Dumbbell Deadlifts
16 Pull Ups
Run 400 Meters

Rest 1 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs / 20 Pull Ups
RX+ Women: 35# DBs / 20 Pull Ups

Strict Pull Up Option:

8-12 Strict Pull Ups Per Round

Score: Slowest Round ONLY

Goal: 3-4 Min

You've got about 1:00-2:00 to get through the deadlifts and pull ups. Choose a pull up variation you can complete the reps in 2-3 sets the whole way with short breaks.

DEADLIFTS
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

PULL UPS
You may do strict, kipping/butterfly 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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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!

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM B

PROGRAM B

WARM UP
Lower Body Barbell Warm Up
Pull Up Warm Up

WORKOUT

4 Rounds

8 Barbell Deadlifts
16 Pull Ups
Run 400 Meters

Rest 1 Min Between Rounds

RX Men: 155-185#
RX Women: 105-135#

RX+ Men: 225#
RX+ Women: 155#

Strict Pull Up Option:

8-12 Strict Pull Ups Per Round

Score: Slowest Round ONLY

Goal: 3-4 Min

You've got about 1:00-2:00 to get through the deadlifts and pull ups. Choose a pull up variation you can complete the reps in 2-3 sets the whole way with short breaks. Choose a load on the deadlifts you can complete 8 reps unbroken for at least the first 2 rounds.

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.

PULL UPS
You may do strict, kipping/butterfly 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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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!

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Lower Body Barbell Warm Up
Pull Up Warm Up

WORKOUT

4 Rounds

8 Barbell Deadlifts
16 Pull Ups
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal Women

Rest 1 Min Between Rounds

RX Men: 155-185#
RX Women: 105-135#

RX+ Men: 225#
RX+ Women: 155#

**Can also use DB weight/reps found in Program A

Strict Pull Up Option:

8-12 Strict Pull Ups Per Round

Score: Slowest Round ONLY

Goal: 3-4 Min

You've got about 1:00-2:00 to get through the deadlifts and pull ups. Choose a pull up variation you can complete the reps in 2-3 sets the whole way with short breaks. Choose a load on the deadlifts you can complete 8 reps unbroken for at least the first 2 rounds.

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.

PULL UPS
You may do strict, kipping/butterfly 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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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!

BIKE/ROW
You're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.

MAMA MODIFICATIONS

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

210210_Demo

210210_Programs

210210_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
POST(best after the main workout): GYMNASTICS
EITHER(can be warm up or finisher): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SI JOINT RELEASE, COOL DOWN FLOW

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PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

15 Devil Press
30 Push Up + Pull Across
60 Alternating Dumbbell Snatch
30 Push Up + Pull Across
15 Devil Press

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men/Women: Increase Reps to:
20 - 40 - 60 - 40 - 20

Score: Total Time

Goal: 11-17 Min

No program B today so you can do Plate Burpees, Push Up & Overs, and Plate Ground to Overheads if you don't have dumbbells.

Go with a load that you can do at least 5 devil press a minute, 10 push up + pull across a minute, and 15 power snatches a minute. Break up the push up + pull across into small sets to avoid going to failure.

DEVIL PRESS
This is basically a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

PUSH UP + PULL ACROSS
Start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

Go to the knees for the push up if you need to. Or, go with push up + taps if the pull across isn't happening.

DUMBBELL POWER SNATCH
Start with feet on either side of the DB, about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 60 you end up doing 30 per side

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

15 Sandbag Burpee
30 Sandbag Push Up + Lateral Drag
40 Sandbag Ground to Overhead
30 Sandbag Push Up + Lateral Drag
15 Sandbag Burpee

Suggested Sandbag Loading:

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

RX+ Men/Women: Increase Reps to:
20 - 40 - 40 - 40 - 20

Score: Total Time

Goal: 11-17 Min

Go with a load (if possible) that you can do at least 5 devil press a minute, 10 push up + pull across a minute, and 15 power snatches a minute. You may need to adjust the reps if you are way off this pace. Break up the push up + drags into small sets to avoid going to failure.

SANDBAG BURPEE
The bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand 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!

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of your body. Keep the belly tight and butt down. Repeat on the other side. If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position. One push up + drag = 1 rep.

Go to the knees for the push up if you need to. Or, go with push up + taps if the drag isn't happening.

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!

MAMA MODIFICATIONS

DEVIL PRESS - If you feel a lot of pressure in your belly 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 or sub an Elevated Devil Press. 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!

PUSH UP + PULL ACROSS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with taps or bent over rows, hands on box, bench, wall, table, etc. or sub Knee Push Ups with Bear Pose DB Drag, floor press, or bench press.

PUSH UP + TAPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with taps, hands on box, bench, wall, table, etc. or sub floor press, or bench press.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub KB SWINGS.

210211_Demo

210211_Programs

210211_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: HIPS 2.0 CALVES/ANKLES

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PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and reps as Possible in 12 Min)

30 Double Unders/DB Hop Overs
15 Wall Balls

Suggested Ball Weight:

Men: 18-20#
Women: 12-14#

RX+ Men/Women: Increase Reps to 40 Double Unders/Hop Overs + 20 Wall Balls

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

1:30-2:00 Rounds is the goal for this one. The wall balls should take a minute or less each time. Some of you will go unbroken the whole way, some of you will need to break them up. Just make sure that you have a plan! Make sure that you are able to do at least 5 at a time the whole way. That might mean breaking them up early even if you could go unbroken at the beginning.

DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout, you will want to choose a type/number of double unders that will allow you to do 30 reps in :30-:45. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dynamic Warm Up

WORKOUT

It's not often we give row/bike subs for double unders - but it can be a good option when needed.

12 Min AMRAP
(As Many Rounds and reps as Possible in 12 Min)

10 Cal Row (Men) / 8 Cal Row (Women)
or
10 Cal Bike (Men) / 7 Cal Bike (Women)
15 Wall Balls

Suggested Ball Weight:

Men: 18-20#
Women: 13-15#

RX+ Men/Women: Increase Reps to 20 Wall Balls

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

1:30-2:00 Rounds is the goal for this one. The wall balls should take a minute or less each time. Some of you will go unbroken the whole way, some of you will need to break them up. Just make sure that you have a plan! Make sure that you are able to do at least 5 at a time the whole way. That might mean breaking them up early even if you could go unbroken at the beginning.

ROW/BIKE
You're working with :30-:45. Shorten the distance/calories as needed to fit the time window.

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

WALL BALL/AIR 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.

210212_Demo

210212_Programs

210212_Customizations

Different reps and even scoring for the different versions today. Make sure to check it out!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUADS/IT BAND
POST: HAMSTRINGS, SCIATICA/PIRIFORMIS

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PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

Every 2 Min for 16 Min

Run 200 Meters
5 Dumbbell Power Clean
5 Dumbbell Squat
5 Dumbbell Shoulder to Overhead

Rest Until Clock Hits 2 Min

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs / 6 Reps of Each
RX+ Women: 35# DBs / 6 Reps of Each

Score: Number of Rounds (out of 8) that you completed in the 2 Min Window.

Goal: Get all 8 rounds done in the 2 min window - but choose a weight and reps that only give you 10-15 seconds rest tops.

The weighted movements should take a total of about :35-:45 seconds each time. Don't rush it, find good positions.

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep.

DUMBBELL SQUAT
Hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

PUSH JERK
Set up with feet hip width, heels down, belly tight, standing tall with DBs on the shoulders and elbows in front.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the torso upright. Stand up hard and fast. Drive the power from the legs into the DBs. Press the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance.

Land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears. Press into the DBs and keep the belly tight. Stand completely.

When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
General Barbell Warm Up

WORKOUT

Every 2 Min for 16 Min

Run 200 Meters
3 Power Clean
3 Front Squat
3 Jerks

Rest Until Clock Hits 2 Min

No RX or RX+ for this version today.

Your Score (for this version) is the weight you choose.

Goal: Choose something that will challenge you. Don't be afraid to add or subtract during. Should give you no more than 15-20 seconds rest.

The weighted movements should take a total of about :35-:45 seconds each time. Note the rep and score difference in this version.

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar 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. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

PUSH JERK
The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip the hip but keep the heels down, chest up and belly tight. Stand up fast. Move your face out of the way and press the bar up as you press YOURSELF under it. Feet may move wider - but no wider than your squat stance.

Land with feet planted, knees bent and out, butt back, and bar locked out over the middle of your body. Keep the belly tight. Stand completely.

Absorb the bar on the shoulders with bent knees when lowering.

PROGRAM C

PROGRAM C

WARM UP
General Barbell Warm Up

WORKOUT

Every 2 Min for 16 Min

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
3 Power Clean
3 Front Squat
3 Jerks

Rest Until Clock Hits 2 Min

No RX or RX+ for this version today.

Your Score (for this version) is the weight you choose.

Goal: Choose something that will challenge you. Don't be afraid to add or subtract during. Should give you no more than 15-20 seconds rest.

The weighted movements should take a total of about :35-:45 seconds each time. Note the rep and score difference in this version.

ROW/BIKE
You're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar 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. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

PUSH JERK
The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip the hip but keep the heels down, chest up and belly tight. Stand up fast. Move your face out of the way and press the bar up as you press YOURSELF under it. Feet may move wider - but no wider than your squat stance.

Land with feet planted, knees bent and out, butt back, and bar locked out over the middle of your body. Keep the belly tight. Stand completely.

Absorb the bar on the shoulders with bent knees when lowering.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, consider subbing DB instead of the barbell so you are not putting too much load on your back or training inefficient movement patterns.

DB SQUAT/AIR 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.

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

210213_Demo

210213_Customizations

It's Julian and Miranda's 3 year wedding anniversary today - and of course the workout is these 2 movements....

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): SOGO
EITHER(can be warm up or finisher): POWER

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, HIPS

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PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds

Each "Round" is a 2 Minute AMRAP
(As Many Rounds and Reps as Possible in 2 Min)

4 Burpees
8 Air Squats

Rest 1 Min Between Each 2 Min AMRAP

RX+ Men/Women: Increase Reps to 5 and 10 (Goal rounds are the same).

This would be a fun vest one if you're into that sort of thing.

Score: Total number of completed rounds from all 5 AMRAPS combined + any additional reps.

Goal: 15-22 Rounds

SEND IT!!!!

Do not hold back on this one, guys! You're shooting for 3-5 rounds within each AMRAP. That means you should get through 4 burpees and 8 air squats in 25-40 seconds! Test out a round or two in your warm up and customize appropriately if you're falling outside of that time range!

BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom, you may try using a counterbalance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete

20 Rounds (Combined)

Done in an I Go - You Go Fashion

8 Burpees
16 Air Squats

RX+ Men/Women: Increase Reps to 10 and 20

This would be a fun vest one if you're into that sort of thing.

Score: Total Time

Goal: 22-27 Min

SEND IT!!!!

So the way this one works is Partner A will do one full round (8 burpees and 16 squats) while Partner B rests. As soon as Partner A is done with the entire round, Partner B will start their round while Partner A rests. Repeat until you've BOTH done 10 rounds!

Do not hold back on this one, guys! You're shooting for 1:00-1:20 per round. Test out a round or two in your warm up and customize appropriately if you're falling outside of that time range!

BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

AIR SQUAT
You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom, you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

AIR 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.

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!

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WARM UP
Lower Body Dumbbell Warm Up

WORKOUT

Part 1:

Take 14-16 minutes to complete 4 Rounds of:

20 KB/DB Sumo Deadlifts
8 Single Leg Hip Thrusts Left Leg
8 Single Leg Hip Thrusts Right Leg
12-18 Russian KB/DB Swings

Use 2 DBs if you need to but sets should be unbroken

Men Loading Ideas: 55#+ KB/DB - or - 25-30# DBs

Women Loading Ideas: 30#+ KB/DB - or - 12-20# DBs

Score: Weight Used for Deadlifts and Swings (just for record keeping)

**You can put time in Comments but Quality Over Speed Here!

On the sumo deadlifts make sure your feet are wider than your squat stance and toes slightly turned out. The DB(s) will start on the floor beneath you. Send your hips back, keeping your chest proud and your back flat. Focus on driving the knees out and back as you hinge forward. Drive through the heels to stand with the DB(s) and squeeze the butt at the top of each rep!

For the single leg hip thrusts, lay on your back with knees bent and soles of your feet flat on the ground. Feet should be close enough that you can touch your heels with your fingertips. Lift one leg into the air. Drive through your planted heel and squeeze your butt as your hips raise. Lower slowly! Do all 8 reps on one leg before switching to the other.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder/eye level. Squeeze your butt tight at the top.

Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

Part 2:

4 Rounds (not for time)

30 Forearm Plank Alternating Knee to Elbows
30 Alternating V-Ups

NO Score! Just get it done!

On the forearm plank knees to elbows, you will be supported by your elbows/forearms and the balls of your feet. Push your forearms down into the floor to create more space in the shoulders.

Squeeze your quads and your butt in addition to your belly so you maintain a nice rigid position, prevent sagging and keep your lower back safe!

From here, bring your right foot away from the floor, bend your knee and shift forward slightly. Touch your knee to the back of your upper arm then return to plank and repeat on the other side. 30 reps will be 15 per side.

If you can get your knee all the way up, just get as close as your can and try to be consistent each rep!

For the alternating v-ups, lie on your back with arms overhead so your biceps are by your ears. Raise your shoulder blades and your straight legs off the floor to come into a hollow position. You must keep your lower back pinned to the floor. If you feel it come off, bend your knees or bring arms alongside your body.

From this hollow position, raise your left leg high into the air and touch your toes with your right hand. Lower back to hollow and repeat on the other side. For 30 reps, that is 15 per side.

You can also do more of a tuck and go elbows to knees if you need to.

MAMA MODIFICATIONS

FOREARM PLANK KNEE TO ELBOW - Pay attention to any coning or doming in your belly in the plank position. You can always modify with an Elevated Plank, Table Top, or Bear Pose with bringing knees close to the body or Shoulder Taps. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Front Rack or Overhead Plate March with High Knees. See the Mama Modifications Movement Library for demos.

ALT V-UP - This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.

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 the most sense to swap.

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WARM UP
Sandbag General Warm Up

WORKOUT

4 Rounds

100 Sandbag Hop Overs
15 Sandbag Lungesters
12 Sandbag Over the Shoulder
9 Supine Toe Touch + Sit Up

Suggested Sandbag Loading:

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

Score: Total Time

Goal: 22-28 minutes

The toe touch + sit ups are going to get hard. Customize to just sandbag sit ups if you need to.

Shoot for about 6 minutes per round here. For heavier bags, adjust the reps to hit that pace.

HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle.

LUNGESTERS
Clean the sandbag to the biceps with the elbows high. Lunge with both legs. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up.

Keep the bag on the biceps with the elbows high and perform a thruster. Reach the butt back and down. Keep the heels down and knees out, chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

OVER THE SHOULDER
This is a clean that finishes with the bag going over your shoulder. Alternate shoulders each rep. Keep your chest up as you drive the heels down and stand up hard to guide the bag up and over the shoulder.

SUPINE TOE TOUCH + SIT UP
Start on your back with the bag over the chest, arms extended, perpendicular to the floor. Keep the legs straight and squeezed together. Raise your legs up to touch feet or shins to the bag.

As you lower your legs, sit up. Keep the arms extended so you finish in a seated position with arms extended overhead.

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!

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WARM UP
Squat Warm Up

WORKOUT

Front Squat (4 x 4 (4 Sets of 4 Tempo Squats))

Warm up at a light weight AND at the tempo to get an idea of what kind of weight you should start out with - tempo squats feel totally different from regular squats!

Build up in weight across the 4 sets if you can. Take about 12 minutes to complete this.

--- THE TEMPO IS 33X1 ---

This means lower for 3 seconds, active hold in the bottom for a full 3 seconds, drive hard back up to standing, pause for one second at the top and repeat for the remaining reps.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

Every 3 Minutes for 15 Min

5 Bench Press
12 Bench Jump Overs

These should be heavy, unbroken sets. You can keep the load the same or add load between sets.

All 5 sets of the bench should be a challenge. Start somewhere around 80% and either keep it the same or add a small amount of load each time.

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

The bench jump overs are just like they sound. Two foot take off and two foot landing, jump over the bench. Then, turn and jump over again. Each jump is one rep.

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.

For the next 5 weeks we will be using workouts from each our Gymnastics Extra Programs that can be found on the Members Only website for our gymnastics programming. These programs are designed to help you target specific weaknesses/work toward specific goals. They include: Toes to Bar, Strict Pull Up, Kipping, Pull Up, Push Up, Handstand Push Up, or Pull Up Stamina. To learn more about these programs - head to Members Only and click EXTRA PROGRAMS!

This specific workout has a portion from the Level 3 Pull Up Program (improving stamina and kipping), and the Handstand Push Up Program!

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WARM UP
Shoulder Warm Up
Pull Up Warm Up

WORKOUT

4 x Max Pike Handstand Push Up

4 x 12 Overhead Tricep Extensions

3 x 1 Min Handstand Hold

For this - finish all 4 sets of one part before moving on to the other. Rest 2 min between sets and movements.

Weight used for tricep extensions should be something you can do all 12 in a row with each set.

Score: Total Pike Handstand Push Up Reps. Note weight used in comments.

PIKE HANDSTAND PUSH UP

For the pike handstand push up the idea is to press in that vertical position with your body - but taking the weight of your legs out of the press. This is no different than a banded pull up in that regard. Make sure that you set up with your hands/head in a tripod position about a foot or so away from the box. Knees can be straight or bent - that is more flexibility than anything else. Make sure the hips are over top of the shoulders and head and you are looking back toward the box.

When you lower, make sure the head travels toward the fingertips and the elbows go toward the box. Touch the ground with the TOP of your head (not your forehead). Lower under control. Press yourself up and drive your head through your arms at the top.

Do as many as you can with proper form and stop when form starts to break down. Even if this is only a few reps each set - that is ok!

OVERHEAD TRICEP EXTENSION

You may perform these seated or standing. You will hold a single dumbbell with both hands locked out overhead with the biceps by the ears. Moving only at the elbow lower the dumbbell behind your head until the elbows are fully bent. Then moving only at the elbow press to lock out.

HANDSTAND HOLD

The handstand holds are to be performed against the wall. Make sure the hands are roughly 6-10" or so away from the wall and the only thing in contact with the wall during the hold are the heels. The hands should be just wider than the shoulders. Heels, knees, hips, shoulders and head should be in one straight line with the belly tight and butt squeezed.

If you are unable to hold for an entire minute - you may do this as accumulating.

4x3 Strict Pull Ups

Immediately after each set, do a set of 10-20 kipping pull ups

Rest 2 minutes after set of kipping pull ups before next set of strict

**This is from the Level 3 Pull Up program which requires you to have at least 1 Strict Pull Up and the ability to do kipping pull ups before you start. See description for options!!

Score: Number of Kipping Pull Ups you are able to do between sets of strict. DO NOT DO MORE THAN 20 PER SET!

So this session is more like a little mini workout. You will do 3 strict pull ups. These can be in a set of 3 or in 2-1 or even 1-1-1. Once you complete those 3 strict you will go immediately into 10-20 kipping pull ups (butterfly or gymnastics kip is fine). After you complete your kipping pull ups you will rest 2 min and then repeat the whole thing. Do 4 total sets.

If you are really pretty strong at pull ups already - OR if you start to need a bigger challenge as you go through the 6 weeks of this you may choose to scale this up. You can go up to 15 kipping pull ups between sets, you may go up to 5 strict pull ups, or the ultimate goal is to be able to do 5 strict straight into 20 kipping without even coming off of the bar!

If you are unable to do strict pull ups today. These may be 4 sets of 3 jump and slow lower or 4 sets of 3 banded strict pull ups.

If you are not yet ready to do unassisted kipping pull ups - you may do banded kipping pull ups, ring/supine bar in rack rows, or kip swings for this today!

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!

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WARM UP
Gymnastics Pull Warm Up
Gymnastics Press Warm Up

WORKOUT

Every minute on the minute for 30 minutes (4 times through)

Minute 1: 7-10 Pull Ups
Minute 2: 16 Alternating Single Arm Floor Press
Minute 3: 7-10 Chin Ups
Minute 4: 10 Bench Press
Minute 5: 8-10 Mixed Grip Pull Ups**
Minute 6: 15-20 Push Ups
Minute 7 & 8: Rest

Score: Weight Used for Floor Press and Bench Press (Use same dumbbells for both)

** Alternate your grip each round.

Note all modifications in comments.

All movements are strict and unbroken, so modify accordingly.

Use bands or switch to trx, ring, or inverted barbell rows in order to stay strict and get 7-10 reps on the pull up if you need to.

On the alternating single arm floor press, lie on your back with a dumbbell in each hand.

Bend your elbows so forearms are vertical, upper arms about 45° from the torso.

Press your right arm straight up to extension, then lower and repeat with the left. 16 reps will be 8 per side.

Same mods on the chin ups, your palms will just be facing in rather than out.

To set up for the bench press, push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Keep your elbows about 45 degrees from your torso, wrists straight. Press the dumbbells all the way back up until your arms are straight to complete the rep.

For the mixed grip pull ups, one hand will have a pull up grip and the other hand a chin up grip. Just use a traditional grip if doing ring rows or inverted rows.

Keep your body nice and tight on the push ups to avoid snaking or sagging. Touch your chest and thighs to the ground. Go to your knees or elevated if you need to.

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!

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**These are to be done as a warm up with light weights. Adding a bit between sets.

5 Sets

3 Muscle Snatch
2 Behind the Neck Press
1 Overhead Squat

No Score. Just WARM UP!

The muscle snatch is all about the UP portion of the snatch! It will start with a controlled pull off the floor, followed by a powerful jump, shrug - and then pulling the bar up the body and punching to lock out. There is no pull under or re-bend of the knees on this movement.

The bar will start on the ground. You will use a wide/overhead squat grip. The feet are roughly hip-shoulder width apart with the weight in the heels. The knees are bent but hips are higher than the knees. Chest is over the bar. Arms are straight. Bar is close to the body. Back is flat.

Drive the heels into the ground as you start to lift the chest. The bar comes off the ground - keep it close to the body! Control this first pull.

Once the bar is past the knees you will pick up speed! Scoop the hips underneath a bit but keep the heels down. Think about finishing the up or JUMP with the arms still straight. Jump UP not forward.

Shrug the shoulders, and then start to pull the bar with the elbows - reaching them high and outside like a scarecrow to keep the bar close to the body.

Once you have pulled the bar as high as possible with the elbows high - you will turn the bar over and punch into it as you punch your head through. Lock out with the bar over the middle of your body. Belly is tight. Knees and hips are extended.

For the behind the neck press, keep the same grip as the muscle snatch. Bar is on your shoulders behind your head. Keep your belly tight as you press straight up until arms are straight.

Keep that overhead position after the last press and perform a squat. Hips will go back but keep your heels down and chest up. The bar should remain over your midfoot the entire time.

Snatch + 2 Overhead Squat (16 x 3 (THREE Reps Per Min on the Min for 16 Min))

Perform one full snatch. (From the ground to a full squat + stand). Then 2 additional Overhead Squats.

The 3 Reps = 1 Snatch + 2 Overhead Squats. That's it. Not 3 times through.

For the snatch, the bar will start on the ground. Your feet will be under your hips and your hands will be wide. Use that hook grip (thumb around bar - fingers around thumb). Make sure the heels are down, the knees are forward and slightly out, knees are bent with the hips slightly higher than the knees, chest up, arms straight, back flat, bar close.

You will pull the bar from the ground by driving the heels down, and chest up while pulling the bar in close to the body. Once past the knees you will pick up speed. Scoop your hips under slightly to allow you to jump straight UP with the bar (not forward). Keep the heels down and arms straight as LONG as possible. Shrug the shoulders and pull the elbows high and outside as you pull yourself DOWN either into a full overhead squat or into a partial overhead squat. Punch into the bar fast and hard to lock out.

In that catch position your feet will have moved out slightly. Land with the heels down, belly tight, armpits facing forward with the shoulder blades pulled IN. The bar should be over the middle of the body.

When you catch the bar overhead you should be in a full squat with your butt lower than the knees.

Drive your heels into the ground and your knees apart as you come to standing. Make sure to keep pressing up through the bar.

Then you'll do 2 overhead squats. Start by reaching your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down. Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone interested in building a bigger engine through the use of the rower, bike or running. Add this in wherever makes sense for your schedule.

This weeks endurance workout is a LONG one. It is 65 minutes of pretty much continuous movement. If you need to scale back a bit you may start with 8 min or even 7.

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.

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RUN VERSION

Run Version:

WARM UP
Running Warm Up

WORKOUT

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

Score: Total Distance

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be just that - REST! No distance covered here will count toward you score.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

This workout is 65 Min long as written. If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down. This will shorten the time by 21 total minutes. You can even start at 7 if you really need to!

ROW VERSION

Row Version:

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

Score: Total Distance

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be just that - REST! No distance covered here will count toward you score.

Score is total distance.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

This workout is 65 Min long as written. If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down. This will shorten the time by 21 total minutes. You can even start at 7 if you really need to!

BIKE VERSION

Bike Version:

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

Score: Total Calories (Depending on the bike you may also use distance - just put it in comments).

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be just that - REST! No calories biked here will count toward you score.

Score is total CALORIES.

All 30 second surges should cover roughly same calories if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

This workout is 65 Min long as written. If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down. This will shorten the time by 21 total minutes. You can even start at 7 if you really need to!

Eros Daily Demo

Eros Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the FIFTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - February 4th to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER - OLY
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

2021 Vault: EROS

4 Rounds

15 Wall Balls
15 Pull Ups
15 Wall Balls

Rest 2 Min Between Rounds

Suggested Ball Weight:

Men: 18-20#
Women: 13-15#

Extra Challenge: 20/20/20
**Only do the Extra Challenge if you can keep rounds under 3:00.

Strict Pull Up Option:
7-10 Strict Pull Ups Per Round

Score: Fastest Round AND Slowest Round

Goal: 1:30-3:00 Rounds

Each round of this workout should be an all-out effort! That means aiming to do the wallballs UNBROKEN. If you do end up breaking at any point, don’t walk away from the ball. Stay there and get the set done. For the pull-ups, choose a variation that will allow you to get the 15 reps done in 2 sets, maybe 3 sets in the later rounds.

WALL BALL
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

CUSTOMIZATION: Single Dumbbell Thruster

PULL UP
You may do strict, kipping/butterfly 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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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!

CUSTOMIZATION: Banded Pull Up, Ring Row, Bar in Rack Row, Bent Over Row

MAMA MODIFICATIONS

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

GOBLET SQUAT/DB 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.

210202_DailyDemo

210202_Programs

210202_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY - POWER
POST(best after the main workout): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
Box Jump Warm Up
Shoulder Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

5 Push Up + Renegade Rows
10 Box Jump Overs
15 Deadlifts

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Suggested Box Height:

Men: 22-24"
Women: 18-20"

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-11 Rounds

We are shooting for roughly 1:30-2:00 per round on this one. Deadlifts should take less than a minute.

PUSH UP + RENEGADE ROW
1 rep = 1 push up + row right + row left.

For the push up, keep a rigid body position with belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to push up + taps.

You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. Jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time, go with step up and overs.

DEADLIFTS
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

PROGRAM B

PROGRAM B

WARM UP
Lower Body Barbell Warm Up
Box Jump Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

6 Push Up + Up and Over
10 Box Jump Overs
12 Barbell Deadlifts

RX Men: 135#
RX Women: 95#

RX+ Men: 155-185#
RX+ Women: 105-125#

**May also choose to do the push up + renegade row option with dumbbells for that part and the barbell for the deadlifts.

Suggested Box Height:

Men: 22-24"
Women: 18-20"

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-11 Rounds

We are shooting for roughly 1:30-2:00 per round on this one. Deadlifts should take less than a minute and be performed in 1-2 sets. Note the rep differences in this version.

PUSH UP + UP AND OVER
1 rep = 1 push up + 1 up and over.

Plant your hands next to a stack of plates or other object 4-6 inches high. Get crazy with a med ball if you want!

First, do a push up. Keep a rigid body position with belly tight.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the up and over, stay in the plank/top of the push up. Walk your hands up on to the object, then over to the opposite side.

Customize with knee push ups then to plank for the up and over. You could also do push up + taps.

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. Jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time, go with step up and overs.

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.

PROGRAM C

PROGRAM C

WARM UP
Sandbag Lower Body Warm Up
Box Jump Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

5 Push Up + Lateral Drag
10 Box Jump Overs
10 Sandbag Over the Shoulder

Suggested Sandbag Loading:

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

**If you have a heavier sandbag or D-Ball you want to throw around today - lower reps to 7-8 and do regular push up + renegade rows with DBs - or push up + drag with a lighter bag.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-11 Rounds

We are shooting for roughly 1:30-2:00 per round on this one. Over the shoulders should take less than a minute. You may need to adjust the reps if working with a heavier bag. Note the rep differences in this version.

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of your body. Keep the belly tight and butt down. Repeat on the other side. If you can't quite get the bag all the way across, do a little plank side step so you can start the next pull in a good position. One push up + drag = 1 rep.

Customize with knee push ups then to plank for the drag. You could also do push up + taps.

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 10 reps in roughly :30-:40. Jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time, go with step up and overs.

SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

MAMA MODIFICATIONS

PUSH UP + RENEGADE ROW/TAPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with taps or bent over rows, hands on box, bench, wall, table, etc. or sub floor press, or bench press.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.