WARM UP
WORKOUT
WARM UP
WORKOUT
WARM UP
WORKOUT
WARM UP
WORKOUT
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.
Use this Endurance Conversion Chart if your choice of equipment is not listed below.
RUN VERSION
WARM UP
WORKOUT
ROW VERSION
Row Version:
BIKE VERSION
Bike Version:
TIMED VERSION
For RUNNERS, this version is great if the Run Version calls for running specific distances but you don't have access to measured distances.
For NON-RUNNERS, this version is great if you have a piece of equipment other than a bike or rower that you'd like to use (like a road bike, elliptical, etc.) but the unit(s) of measurement do not convert directly to the Concept2 Row Erg or the Assault Bike!
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/17/2021 in Round 1!
This is the workout of the day for Monday - but also the TWENTIETH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - November 18 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!
REMEMBER: For the remainder of the 2021 Vault, you MUST submit your workout score on this form in order for it to count toward your 25 (or 50, if you're going through for a second time!) Scores logged in the new My.StreetParking.com platform will NOT count for the challenge. (Note: Scores logged in My.StreetParking.com WILL STILL count toward your 75/365/1000!)
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): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: QUAD FOAM ROLL DAILY TUNE UP, LOWER BODY DAILY TUNE UP
PROGRAM A
PROGRAM A
WARM UP
SHOULDER WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
REMEMBER: For the remainder of the 2021 Vault, you MUST submit your workout score on this form in order for it to count toward your 25 (or 50, if you're going through for a second time!) Scores logged in the new My.StreetParking.com platform will NOT count for the challenge. (Note: Scores logged in My.StreetParking.com WILL STILL count toward your 75/365/1000!)
2021 VAULT: DUMBBELL ARTEMIS
30 DB Shoulder Press
15 DB Bear Complex Reps
30 Push Up + Tap + Tap
15 DB Bear Complex Reps
30 Push Ups
15 DB Bear Complex Reps
Bear Complex with Dumbbells is actually just a Squat Clean Thruster + Thruster!
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs / 40 of each pressing movement + 20 Bear Complex each time
Women: 35# DBs / 40 of each pressing movement + 20 Bear Complex each time
Score: Total Time
Goal: 12-18 Min
COACHES NOTES
Holy shoulders!!! Choose a weight for the shoulder (strict) press that allows you to do at least 5-7 reps at a time. That goes for the push up + taps and push ups, as well. You should choose customizations for those that allow you to do 5-7 reps at a time, at least for the first 15-20 reps of the movement. For the bear complex, choose a weight that you can do 3-5 reps at a time, especially because you can't drop dumbbells like you can drop a bar or a bag. It'll be tough but holding onto the dumbbells for a few reps will be your most efficient option.
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.
CUSTOMIZATION
Single DB held in both hands
DUMBBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Thruster
OR
You can do:
- Power Clean
- DB Squat
- Push Press or Jerk
- DB Squat
- Push Press or Jerk
OR some combination of the two.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
If you are doing a thruster, make sure the dumbbells are on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs. Lower the dumbbells back to the shoulders.
Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!
CUSTOMIZATION
Single DB Bear Complex
PUSH UP + TAPS
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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
PUSH UP
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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
PROGRAM B
PROGRAM B
WARM UP
SHOULDER WARM UP
GENERAL BARBELL WARM UP
WORKOUT
REMEMBER: For the remainder of the 2021 Vault, you MUST submit your workout score on this form in order for it to count toward your 25 (or 50, if you're going through for a second time!) Scores logged in the new My.StreetParking.com platform will NOT count for the challenge. (Note: Scores logged in My.StreetParking.com WILL STILL count toward your 75/365/1000!)
2021 VAULT: BARBELL ARTEMIS
30 Shoulder Press
15 Bear Complex Reps
30 Push Up + Tap + Tap
15 Bear Complex Reps
30 Push Ups
15 Bear Complex Reps
Barbell Bear Complex = Power Clean + Front Squat into a Thruster + Back Squat into a Thruster
Using a squat clean thruster instead of a power clean + thruster is also ok.
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95-115# / 40 of each pressing movement + 20 Bear Complex each time
Women: 65-75# / 40 of each pressing movement + 20 Bear Complex each time
Score: Total Time
Goal: 12-18 Min
COACHES NOTES
Holy shoulders!!! Choose a weight for the shoulder (strict) press that allows you to do at least 5-7 reps at a time. That goes for the push up + taps and push ups, as well. You should choose customizations for those that allow you to do 5-7 reps at a time, at least for the first 15-20 reps of the movement. For the bear complex, choose a weight that you COULD do 3-5 reps at a time with but know that it's OK to do these in singles (do one rep then drop the bar before the next rep). Do your best to find a steady pace and continuously chip away at those bear complex reps.
SHOULDER PRESS
Start with the bar on your shoulders, a full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.
To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.
CUSTOMIZATION
Go lighter
BARBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster
OR
You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk
OR some combination of the two.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
If you are doing a thruster, make sure the barbell is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.
When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.
Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!
PUSH UP + TAPS
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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
PUSH UP
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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
PROGRAM C
PROGRAM C
WARM UP
SHOULDER WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
REMEMBER: For the remainder of the 2021 Vault, you MUST submit your workout score on this form in order for it to count toward your 25 (or 50, if you're going through for a second time!) Scores logged in the new My.StreetParking.com platform will NOT count for the challenge. (Note: Scores logged in My.StreetParking.com WILL STILL count toward your 75/365/1000!)
2021 VAULT: SANDBAG ARTEMIS
30 Sandbag Seated Shoulder Press
15 Sandbag Bear Complex Reps
30 Push Up + Drag
15 Sandbag Bear Complex Reps
30 Push Ups
15 Sandbag Bear Complex Reps
Sandbag Bear Complex = Power Clean + Front Squat into a Thruster + Back Squat into a Thruster
Can also do a squat clean into the thruster if you would prefer that!
Suggested Weight
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: 40 of each pressing movement + 20 Bear Complex each time
Score: Total Time
Goal: 12-18 Min
COACHES NOTES
Holy shoulders!!! Ideally for the seated presses and push up + drag, you can do 5-7 reps at a time with the weight of your bag. If that's not happening, consider reducing the total reps from 30 to 20-25. The weight of the bag shouldn't be as much of an issue for the bear complex reps but reducing reps is a great way to customize, if you find you are falling short of the goal pace. It's totally fine to do these in singles (do one rep then drop the bag before the next rep). Do your best to find a steady pace and continuously chip away at those bear complex reps.
SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.
CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
SANDBAG BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster
OR
You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk
OR some combination of the two.
Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).
If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.
When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.
Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!
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, reach under and across and drag the bag 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 bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Plank Lateral Drag
PUSH UP
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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.
CUSTOMIZATIONS
Knee Push Up
Elevated Push Up
MAMA MODIFICATIONS
Shoulder Press
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Bear Complex
You could try less weight, going from the hang position or starting with the dumbbells between your feet. During the mid to later stages of pregnancy, or as the belly grows, you may feel more comfortable switching from a barbell to dumbbells or a sandbag so that you don't have work around the belly quite as much. If you have a hard time maintaining control or a stable midline in the bottom of the squat or if you find yourself bearing down to complete the movement, 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 help strengthen the posterior chain and support the growing belly.
Push Up/Push Up Taps
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.
KB Swing
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: QUAD FOAM ROLL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BACK RELEASE, LOWER BODY DAILY TUNE UP
PROGRAM A
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
6 Rounds
1 Minute Max Dumbbell Step Up Overs
1 Minute Max Toes to Bar / Weighted Sit Ups
1 Minute Rest
Suggested Weight
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box
Score: Total Number of Reps from ALL 6 Rounds - Both Movements - COMBINED!
Goal: 140-200 Reps
COACHES NOTES
It's a pretty broad rep range for the goal today. Know that the reps will likely be higher if you choose weighted sit ups instead of toes to bar for example. That doesn't mean that it's necessarily better one way or the other, just don't attach too much to your score on this one. For the step up overs, we want you to be moving for as much of the minute as possible. Grip may be come a factor so a short break somewhere in the middle of the minute may be necessary. Choose a load that you can keep moving with. Even though you don't have to stand up all the way on the box and your torso will likely be tilted forward, make sure the back stays flat and you aren't rounding the shoulders forward. You have a choice between toes to bar or weighted sit ups. If you go with toes to bar, definitely go with small sets and short breaks. Ideally, you can accumulate at least 15 reps in each minute. For weighted sit ups, choose a weight that you can get at least 20 reps in the minute for the first 3 rounds.
DUMBBELL STEP UP OVER
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
CUSTOMIZATIONS
Lower Height
Dumbbell Shoulder Racked Lunges
Unweighted Step Up/Overs
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
--OR--
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
PREGNANT/POSTPARTUM MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
PROGRAM B
PROGRAM B
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
6 Rounds
1 Minute Max Plate Hug Step Up
1 Minute Max Toes to Bar / Weighted Sit Ups
1 Minute Rest
Suggested Weight
Men: 45# Plate / 20-24" Box
Women: 25# Plate / 16-20" Box
Score: Total Number of Reps from ALL 6 Rounds - Both Movements - COMBINED!
Goal: 140-200 Reps
COACHES NOTES
It's a pretty broad rep range for the goal today. Know that the reps will likely be higher if you choose weighted sit ups instead of toes to bar for example. That doesn't mean that it's necessarily better one way or the other, just don't attach too much to your score on this one. For the step up overs, we want you to be moving for as much of the minute as possible. Choose a load that you can keep moving with. Even though you don't have to stand up all the way on the box and your torso will likely be tilted forward, make sure the back stays flat and you aren't rounding the shoulders forward. You have a choice between toes to bar or weighted sit ups. If you go with toes to bar, definitely go with small sets and short breaks. Ideally, you can accumulate at least 15 reps in each minute. For weighted sit ups, choose a weight that you can get at least 20 reps in the minute for the first 3 rounds.
PLATE HUG STEP UP OVER
Hug a plate to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Turn around on top of the box and step backwards down to the other side.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
CUSTOMIZATIONS
Lower Height
Plate Hug Lunges
Unweighted Step Up/Overs
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
--OR--
WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups
PREGNANT/POSTPARTUM MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs
PROGRAM C
PROGRAM C
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
6 Rounds
1 Minute Max Sandbag Step Up Overs
1 Minute Max Toes to Bar / Sandbag Supine Toe Touches
1 Minute Rest
Suggested Weight
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box
Score: Total Number of Reps from ALL 6 Rounds - Both Movements - COMBINED!
Goal: 140-200 Reps
COACHES NOTES
It's a pretty broad rep range for the goal today. Know that the reps will likely be higher if you choose supine toe touches instead of toes to bar for example. That doesn't mean that it's necessarily better one way or the other, just don't attach too much to your score on this one. For the step up overs, we want you to be moving for as much of the minute as possible. Grip may be come a factor so a short break somewhere in the middle of the minute may be necessary. Choose a load that you can keep moving with. Even though you don't have to stand up all the way on the box and your torso will likely be tilted forward, make sure the back stays flat and you aren't rounding the shoulders forward. You have a choice between toes to bar or supine toe touches. If you go with toes to bar, definitely go with small sets and short breaks. Ideally, you can accumulate at least 15 reps in each minute. For supine toe touches, shoot for at least 20 reps in the minute for the first 3 rounds.
SANDBAG STEP UP OVER
Choose a box that is roughly 22-24" for men and 18-20" for women. Clean the bag up to one shoulder or pop it over onto your back rack. Facing the box, step up with one leg, with the whole foot on the box and drive through your heel! Once both feet are on the box, turn and step down off the other side. That is one rep. Alternate your stepping leg each rep.
CUSTOMIZATIONS
Lower Stepping Height
Sandbag Front Rack Lunges
Sandbag Shoulder Rack Step Ups
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.
CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups
Pregnant/Postpartum, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!
--OR--
SANDBAG SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.
CUSTOMIZATIONS
Single Leg Supine Toe Touches
Lying Leg Lifts
MAMA MODIFICATIONS
Toes to Bar
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Lying Leg Lifts
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, knees bent, or using your hands to hold on to something for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Step Ups/Weighted Step Ups
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.
#blamejulian
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): BUTTS & GUTS
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, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, HIPS 2.0
PROGRAM A
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
#blamejulian
Run 800 Meters
100 Alternating Dumbbell Snatch
Run 800 Meters
Suggested Weight
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB
Women: 35# DB
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
If you can't run for weather or spaces purposes, do the following:
8 Rounds
1 Min Dubs/Hop/Skip Overs
12 Alternating Dumbbell Snatch
For the 800m runs, try to find a pace that you can maintain for the full distance each time. Each 800m should take no more than 5 minutes. Adjust the distance if needed. Choose a weight on the snatches that you can do at least 10 at a time with a short break between sets. You might start out with a couple of bigger sets of 20 or more and then break it up into smaller chunks for the remaining reps. We don't want you getting sloppy during these. Make sure that you have a proper set up position with chest up, hips back, and belly tight for every rep. Avoid rounding the back, especially when lowering the weight back down to the floor.
800M RUN
You're working with 4:00-5:00. Adjust the distance before the workout if needed so you can stay within that time window. Find a pace that you can move continuously rather than having to stop and start a bunch of times.
CUSTOMIZATIONS
See Coaches Notes above.
DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side 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 100 reps, it will be 50 per arm.
CUSTOMIZATIONS
Dumbbell Hang Power Snatches
PROGRAM B
PROGRAM B
WARM UP
RUNNING WARM UP
SNATCH WARM UP
WORKOUT
#blamejulian
Run 800 Meters
75 Barbell Power Snatch
Run 800 Meters
This version of the workout could also be done with sandbag ground to overhead.
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95#
Women: 65#
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
If you can't run for weather or spaces purposes, do the following:
8 Rounds
1 Min Dubs/Hop/Skip Overs
8 Barbell Power Snatch
For the 800m runs, try to find a pace that you can maintain for the full distance each time. Each 800m should take no more than 5 minutes. Adjust the distance if needed. Choose a weight on the snatches that you can do at least 7-8 at a time with a short break between sets. You might start out with a couple of bigger sets of 12-15 reps or more and then break it up into smaller chunks for the remaining reps. We don't want you getting sloppy during these. Make sure that you have a proper set up position with chest up, hips back, and belly tight for every rep. Avoid rounding the back, especially when lowering the weight back down to the floor.
800M RUN
You're working with 4:00-5:00. Adjust the distance before the workout if needed so you can stay within that time window. Find a pace that you can move continuously rather than having to stop and start a bunch of times.
CUSTOMIZATIONS
See Coaches Notes above.
BARBELL POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
CUSTOMIZATIONS
Go lighter
Hang Power Snatch
PROGRAM C
PROGRAM C
WARM UP
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP
WORKOUT
#blamejulian
Row 1000 Meters or Bike 60 Cal (M) / 44 Cal (W)
75 Barbell Power Snatch
Row 1000 Meters or Bike 60 Cal (M) / 44 Cal (W)
This workout could also be done with a dumbbell as seen in Program A or a the Sandbag option in Program B.
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95#
Women: 65#
Score: Total Time
Goal: 12-18 Minutes
COACHES NOTES
For the row/bike, try to find a pace that you can maintain for the full distance each time. Each row/bike interval should take no more than 5 minutes. Adjust the distance if needed. Choose a weight on the snatches that you can do at least 7-8 at a time with a short break between sets. You might start out with a couple of bigger sets of 12-15 reps or more and then break it up into smaller chunks for the remaining reps. We don't want you getting sloppy during these. Make sure that you have a proper set up position with chest up, hips back, and belly tight for every rep. Avoid rounding the back, especially when lowering the weight back down to the floor.
ROW/BIKE
You're working with 4:00-5:00. Adjust the distance/calories before the workout if needed so you can stay within that time window. Find a pace that you can move continuously rather than having to stop and start a bunch of times.
CUSTOMIZATIONS
Adjust distance/calories to fit the time window.
BARBELL POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
CUSTOMIZATIONS
Go lighter
Hang Power Snatch
MAMA MODIFICATIONS
Run/Jog
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, low er the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB Snatch
If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Program A only 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): OLY-POWER
POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, HIPS 2.0
PROGRAM A
PROGRAM A
WARM UP
FULL BODY DYNAMIC WARM UP
WORKOUT
Program A only today!
4 Sets
Each Set is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)
3 Burpees
6 Box Jumps
9 Air Squats
Rest 1 Minute between SETS (after each 3 Min AMRAP)
Suggestions
Men: 20-24" Box
Women: 16-20" Box
Extra Challenge
Men/Women: Increase Reps to 4-8-12
Score: Total Number of Completed Rounds + any Additional Reps from all 4 Sets COMBINED
Goal: 15-22 Rounds
COACHES NOTES
Just to be clear, this workout is four 3 minute AMRAPs, with one minute of rest in between. Start each AMRAP from the beginning rather than picking up where you left off. Set yourself up for 4-6 rounds in each of those AMRAPs, so you should be moving pretty fast. Try to find a pace that you can be moving continuously for the entire 3 minutes. The box jumps will likely take the longest which is fine. After standing up all the way on the box, be intentional with how you step down so that as soon as both feet are planted on the floor, you are set up to go right into the next jump. Choose a height that you won't have to stop and rest. The air squats should be no problem at all. In fact, you might be tempted to just fly through those. Just make sure that you are not collapsing into the bottom position and that you are standing up all the way at the top.
BURPEE
Burpees 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!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Step Ups
Jump Overs
AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat
MAMA MODIFICATIONS
Burpee
If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Box Jump
If you’re trying to manage the pressure on your pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB/Back/Front/Goblet/Air Squat
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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): BUTTS & GUTS
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BACK RELEASE
PROGRAM A
PROGRAM A
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
4 Rounds
30 Double Unders/Hop Overs
15 Kipping Pull Ups
30 Double Unders/Hop Overs
15 KB/DB Swings
Strict Pull Up Option: 8-12 Strict Pull Ups per Round
Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Extra Challenge
Men: 5 Rounds / 60-70# KB Swing
Women: 5 Rounds / 40-55# KB Swing
**Only do Extra Challenge if you can complete first 4 rounds under 11 minutes
Score: Total Time
Goal: 10-16 Minutes
COACHES NOTES
This workout is most likely going to come down to the pull ups. 30 double unders or hop overs should take under 30 seconds each time. Then, when it comes to the pull ups, choose a variation that you can complete them in 1-3 sets the whole way. So, at least 5 reps at a time. It's okay if you end up having to break those up a little more in the last round or two but don't go into this workout with the idea that you are going to do singles and doubles the whole time. Choose a load on the swings that you can go unbroken most, if not all the way.
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 finish that part in less than :30 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
--OR--
DUMBBELL HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
KIPPING PULL UPS
You have the option of kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. 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! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups
KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Eye Level Swing
PROGRAM C
PROGRAM C
WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP
WORKOUT
Glory Days!
4 Rounds
30 Double Unders/Hop Overs
6 Bar/Ring Muscle Ups
30 Double Unders/Hop Overs
15 KB/DB Swings
Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Extra Challenge
Men: 5 Rounds / 60-70# KB Swing
Women: 5 Rounds / 40-55# KB Swing
**Only do Extra Challenge if you can complete first 4 rounds under 11 minutes
Score: Total Time
Goal: 10-16 Minutes
COACHES NOTES
This workout is most likely going to come down to the muscle ups. 30 double unders or hop overs should take under 30 seconds each time. Then, when it comes to the muscle ups, choose a variation that you can complete the 6 reps in about a minute each time. You can do them one at a time but the rest in between should be kept to a minimum. If you are customizing the muscle ups, choose something that is still going to challenge you and you aren't going to just fly through 6 reps. Choose a load on the swings that you can go unbroken most, if not all the way.
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 finish that part in less than :30 each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
--OR--
DUMBBELL HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.
CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted
KETTLEBELL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
Eye Level Swing
MAMA MODIFICATIONS
Double/Single Unders
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Pull Ups
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Jump/Skip/Hop Overs
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
KB Swing
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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.
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): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
PROGRAM A
WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Every 6 Minutes for 4 Rounds (24 Minutes Total)
Run 400 Meters
12 Devil Press
6 Dumbbell Atlas Lunge
Could also do this version with Sandbag Burpees and Sandbag Atlas Lunge!
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men/Women: Every 5 Minutes for 5 Rounds
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 4-5 Minutes
COACHES NOTES
We're scoring BOTH the fastest and slowest round today! That means we really want you to push the pace on this one each round. You'll get credit for your fastest so it's OK if going out a little too hot causes you to slow down some. Choose a weight for the devil press and atlas lunges that will allow you to do those reps unbroken! You MIGHT need to take a quick breather during the devil press in the last round or two, but no more than that. And consider resting with the weight at your shoulders during the atlas lunges rather than setting the weights down. If you're getting less than a full minute of rest, customize one or more movements!!
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, or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
DEVIL PRESS
This movement 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!
CUSTOMIZATIONS
Single Arm Devil Press (6 Left Arm + 6 Right Arm)
Burpee Kettlebell Swing
DUMBBELL ATLAS LUNGE
One DB Atlas Lunge = Shoulder Racked Lunge Left + Shoulder Racked Lunge Right + DB Squat
Make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs.
Then, perform a squat with the DBs still on the shoulders. Send your butt back and down while keeping the chest up and belly tight. Lower the hips below the top of the knee, then drive through the heels to stand.
CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 DB Squat
Unweighted Lungester
PROGRAM B
PROGRAM B
WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Every 6 Minutes for 4 Rounds (24 Minutes Total)
Run 400 Meters
12 Devil Press
6 Barbell Atlas Lunge
Suggested Weight
Men: 40# DBs (DP) / 95# (Atlas Lunge)
Women: 25# DBs (DP) / 65# (Atlas Lunge)
Extra Challenge
Men/Women: Every 5 Minutes for 5 Rounds
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 4-5 Minutes
COACHES NOTES
We're scoring BOTH the fastest and slowest round today! That means we really want you to push the pace on this one each round. You'll get credit for your fastest so it's OK if going out a little too hot causes you to slow down some. Choose a weight for the devil press and atlas lunges that will allow you to do those reps unbroken! You MIGHT need to take a quick breather during the devil press in the last round or two, but no more than that. And consider resting with the weight at your shoulders during the atlas lunges rather than setting the weights down. If you're getting less than a full minute of rest, customize one or more movements!!
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, or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
DEVIL PRESS
This movement 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!
CUSTOMIZATIONS
Single Arm Devil Press (6 Left Arm + 6 Right Arm)
Burpee Kettlebell Swing
BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat
Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.
You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.
After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.
CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester
PROGRAM C
PROGRAM C
WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Every 6 Minutes for 4 Rounds (24 Minutes Total)
Row 500 Meters or 30 Cal Bike (M) / 22 Cal Bike (W)
12 Devil Press
6 Barbell Atlas Lunge
Could also do this version with dumbbells for all or sandbag for all - as seen in Program A.
Suggested Weight
Men: 40# DBs (DP) / 95# (Atlas Lunge)
Women: 25# DBs (DP) / 65# (Atlas Lunge)
Extra Challenge
Men/Women: Every 5 Minutes for 5 Rounds
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 4-5 Minutes
COACHES NOTES
We're scoring BOTH the fastest and slowest round today! That means we really want you to push the pace on this one each round. You'll get credit for your fastest so it's OK if going out a little too hot causes you to slow down some. Choose a weight for the devil press and atlas lunges that will allow you to do those reps unbroken! You MIGHT need to take a quick breather during the devil press in the last round or two, but no more than that. And consider resting with the weight at your shoulders during the atlas lunges rather than setting the weights down. If you're getting less than a full minute of rest, customize one or more movements!!
ROW/BIKE
You're working with 2:00-2:30. Reduce the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce calories
Shorten distance
DEVIL PRESS
This movement 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!
CUSTOMIZATIONS
Single Arm Devil Press (6 Left Arm + 6 Right Arm)
Burpee Kettlebell Swing
BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat
Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.
You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.
After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.
CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester
TEAM VERSION
TEAM VERSION
WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP
WORKOUT
4 Rounds
Partner 1: Run 400 Meters
while
Partner 2: 12 Devil Press + 6 Atlas Lunge
then
Switch:
Partner 1: 12 Devil Press + 6 Atlas Lunge
while
Partner 2: Run 400 Meters
Rest 1 Minute TOGETHER Between Rounds
Suggested Weight
Men: 40# DBs
Women: 25# DBs
**Can also do Sandbag Burpee / Sandbag Atlas Lunge - or - Barbell/Plate options found in Program B.
Score: Total Time (Including Rest)
Goal: 18-24 Minutes
COACHES NOTES
So for this one - within each round - both partners will have ran 400 meters AND completed 12 devil press + 6 Atlas lunges. It's possible that one will finish their part before the other. That's fine. Just wait to move on once your partner is done. Also - the 1 minute of rest starts once both partners are done their parts.
Choose a weight for the devil press and atlas lunges that will allow you to do those reps unbroken! You MIGHT need to take a quick breather during the devil press in the last round or two, but no more than that. And consider resting with the weight at your shoulders during the atlas lunges rather than setting the weights down.
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, or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target
DEVIL PRESS
This movement 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!
CUSTOMIZATIONS
Single Arm Devil Press (6 Left Arm + 6 Right Arm)
Burpee Kettlebell Swing
BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat
Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.
You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.
After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.
CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester
MAMA MODIFICATIONS
Run/Jog
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Devil Press
If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.
This workout is the first session from the new "Butts & Guts Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This program includes 12 fun lower body and core workouts focused on increasing muscle and developing a stronger, more stable core. Each session is written to be completed in 30 minutes (not including a warm up!)
These workouts do NOT need to be done in order so you can pick and choose whatever you like and want to knock out! Or go through 1 to 12!
WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
Part 1
EMOM x 24 minutes
(Every Minute on the Minute for 24 Min)
Min 1: 8-10 Goblet Lunge Doubles, Right
Min 2: 30-sec Side Elbow Plank Rotations, Right
Min 3: 8-10 Goblet Lunge Doubles, Left
Min 4: 30-sec Side Elbow Plank Rotations, Left
- REST 2 MINUTES BEFORE PART 2 -
Suggested Loading:
Men: 35-50# KB/DB
Women: 20-35# KB/DB
Log Weight Used
Choose a weight that allows you to get the Lunge Doubles done in 40 seconds or less the entire time! Be sure to stand fully every time you bring your feet together - don't shorten the rep by staying bent at the hips or knees.
During the Elbow Plank Rotations, resist rotating your hips a ton when reaching your arm forward so that your obliques can work to keep your spine neutral. Move slow and with control.
GOBLET LUNGE DOUBLES
You will hold a single KB or DB at the chest/shoulders. To complete one rep, you'll do a forward stepping lunge and then a reverse stepping lunge with the SAME leg. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps. If you are unable to touch your knee to the ground with the weight - ditch it and just go with bodyweight. If you are unable to lunge, you may swap out single-leg, alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.
SIDE ELBOW PLANK ROTATIONS
Get into the plank position by lying on one side of your body. Support your torso by propping yourself up onto the forearm/elbow of the arm closest to the floor. Stack your shoulders, hips, knees, and ankles directly above one another then press into your grounded foot and elbow to lift your hips. Keep your supported shoulder pressed as far away from your ear as possible the entire time. Bend the arm furthest from the ground to 90 degrees. Squeeze your shoulder blades together while reaching your elbow back slightly, then - without rotating your hips a ton - reach forward and under your torso. Then rotate back to neutral and repeat.
You can also just hold a side elbow plank without the rotations if you're having trouble staying balanced.
Part 2
AMRAP 4 Min
(As Many Rounds and Reps as Possible in 4 Min)
15 KB/DB Sumo Deadlifts
30-sec Up Down Planks
Suggested Loading:
Men: 45-70# KB/DB
Women: 35-50# KB/DB
Log Total # of Completed Rounds + Any Additional Reps
Goal: 3-5 Rounds
If you go with the two dumbbells on these - the total weight should add up to the suggested weight - not each dumbbell should weigh the suggested weight (same idea if you happen to go with two KBs)!
Avoid piking or sagging at the hips during the Up Down Planks. Keep your thighs, butt, and belly squeezed tight! Your shoulders are likely going to burn on the Up Down Planks. Do your best to dig deep and work through it the entire 30 seconds. If it's too much, consider doing just a static plank hold on your elbows or hands!
KB/DB SUMO DEADLIFTS
Make sure your feet are wider than your squat stance and toes slightly turned out. The KB / 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 KB / DB(s) and squeeze the butt at the top of each rep!
UP DOWN PLANKS
You will start in a plank position on the elbows. One hand at a time come up to the hands - then back down to the elbows. Alternate which hand comes up and down first for each rep.
MAMA MODIFICATIONS
Weighted Crunch/Sit Up
Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!
Alternating Lateral Crossbody Step Ups
If you are working on managing pelvic pain or SPD, try to focus on keeping your pelvis neutral and your hips level and adjusting your breathing strategy as you step up or down. If you need to customize further, you can shorten the height of your step, lower the total reps, or simply use a regular lateral step up. Some other options to customize are Single Leg Glute Bridge, Split Stance RDL, and Box Squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Seated Leg Lifts
If you’re trying to manage the pressure on your abdominal wall or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body as you lift your legs off the floor. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps, bending the knees, or only lifting one leg at a time. Some other options for customizing are Functional Progression 1 or Dead Bugs, Bear Crawl, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Squirm Crunches
If you’re trying to manage the pressure on your abdominal wall or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body as you lift your head and shoulders off the floor. If you feel like you need or want to customize further but still want to practice the movement, you could try doing fewer reps or simply holding the crunch position without the side bend. Some other options for customizing are Functional Progression 1 or Dead Bugs, Functional Progression 2, or DB Windmills. Please visit the Mama Modifications Movement Library for more options and demonstrations.
This workout is the first workout from the new "SP Sandbag Program: Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
Sandbag: Series 1 is a collection of 12 workouts that you can complete in 15-25 minutes. The only equipment you'll need is your sandbag!
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
50 Front Squats
then
3 Rounds of
15 Seated Press
20 Supine Toe Touches
25 Bent Over Rows
30 Floor Press
then
50 Back Squats
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 20-25 Minutes
COACHES NOTES
Adjust the reps on the seated press to something you can do in at least 2-3 sets the whole way through. If 10 reps is more doable with a heavier bag, go for it.
Check out the demo video for a smooth way to get into position for the pressing movements.
It's one set of front squats and one set of back squats. The 3 rounds of the other stuff is sandwiched in between!
FRONT SQUATS
The bag should rest on the biceps with upper arms parallel to the floor. Keep the belly tight and chest up as you descend into the bottom of the squat with hips below knees and as you return all the way to standing.
CUSTOMIZATION
Shoulder Squat
SEATED PRESS
Sit on the floor with legs extended in front of you. Lift your chest up and keep a long spine. Bend your knees if you need to. Belly stays tight as you press the bag all the way overhead.
CUSTOMIZATIONS
Standing Press
Shoulder to Shoulder
SUPINE TOE TOUCHES
Laying on your back with the bag pressed up over your chest, raise your legs up to touch the bag, then lower with control back to the floor. Draw your bellybutton down toward your spine as you lower the legs to avoid overarching your back.
CUSTOMIZATIONS
Single Leg Toe Touches
BENT OVER ROWS
Slow down with this movement and avoid using your hips to create momentum. Keep your belly tight and just use your arms and lats to pull the bag up to the chest and lower with control.
FLOOR PRESSES
Legs can be straight or knees bent while lying on your back. Press palms into the bag itself rather than using the handles. Again, movement should be very controlled. Bag touches the chest every time and finishes with arms locked out above the mid chest.
CUSTOMIZATION
Push Ups
BACK SQUAT
With the bag on your back rack, send the hips back and down. Keep your chest up, belly tight, and eyes forward as you lower hips below the knees and stand all the way back up to finish the rep.
CUSTOMIZATION
Shoulder Squat
This workout is the first workout from the new "SP Power 30 Program: Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This series is a collection of 30 minute powerlifting sessions to help you build overall strength with just 1-2 sessions per week. The main lifts are back squat, deadlift, and bench press but we also incorporate overhead pressing, front squats, and other accessory lifts.
WARM UP
BARBELL WARM UP
WORKOUT
Following a 30 minute clock:
0:00 - 5 Barbell Back Squat
3:00 - 5 Barbell Back Squat
6:00 - 5 Barbell Back Squat
10:00 - Max Reps (Single Set) - Barbell Back Squat
LOWER THE WEIGHT
15:00 - 5 Barbell Bench Press
18:00 - 5 Barbell Bench Press
21:00 - 5 Barbell Bench Press
25:00 - Max Reps (Single Set) - Barbell Bench Press
27:00 - 30:00 - 3 min AMRAP
(As Many Rounds + Reps As Possible)
1 Push Up
1 Squat Jump
Score: Heaviest back squat weight. (Note how many reps you did for your max set in the comments)
Score: Heaviest bench press. (Note how many reps you did for your max set in the comments)
Goal: No failed reps, consistent form, and 7-10 reps on the max reps sets!
COACHES NOTES
For these Squats and Bench Press sets of 5, add load between each set. The load increases should be relatively small. We want you to start heavy and end heavier. Take smaller jumps with the Bench Press. Reduce the weight in the max reps sets. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light! For the 3 minute AMRAP, just work constantly for 3 minutes. Take a moment to set yourself up in a proper starting position before each rep. If you are unable to jump you may do a fast air squat but keep the feet on the floor!
This workout is the first workout from the new "SP Gymnastics EMOM Program" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This series is a collection of 20 workouts designed to challenge and improve higher skill gymnastics in an EMOM format.
For those who have developed skills like kipping pull ups, handstand push ups, or muscle ups, these workouts are a great way to apply your technical skills in a workout setting.
These workouts are designed to be done in order - for best results - but may also be mixed in out of order if you find a few favorites!
WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
EMOM 9 Minutes (Every Minute on the Minute for 9 Minutes)
3 Strict Pull Up
5 Kipping Pull Up
Customize to:
1-2 Strict Pull Ups
2-3 Kipping Pull Ups
or
2 Banded Strict Pull Ups
2-3 Kipping Pull Ups
Score: Total Strict Pull Ups (or Customization)
Score: Total Kipping Pull Ups (or Customization)
Goal:
Goal 1: 9-27 Strict Pull Ups or Customization
Goal 2: 18-40 Kipping Pull Ups or Customization
**Prioritize good movement over high rep counts.
COACHES NOTES
This EMOM is put together to first tax your strength before you use the kip. This will improve your overall pull up stamina by working both strength and then getting more reps using the assistance from the hips.
Ideally this would be done as a complex without coming off of the bar. If you need to come off of the bar between the more strict movement and the kipping movement - keep the break as short as possible. Would prefer less reps - unbroken than a bunch of breaks within any given set. Don't be afraid to adjust on the fly in the middle of the EMOM if you need to.
Focus on coming to a fully open position at the bottom of every rep - and pull the chin clearly over at the top. You could do these with either gymnastics kip or butterfly (we suggest gymnastics) - but really whatever version you would like to work on is great.
If you need to customize the strict pull ups - go with banded or jump and slow lower! If you need to customize the kipping pull ups, we love the single leg jumping kipping pull up!
Core Finisher
3 Rounds
30 Seconds (per side) Side Elbow Plank
12 Alternating Deadbug
12 Alternating/Knees Elevated Bird Dog
COACHES NOTES
For the core finisher - the focus is not on speed but holding solid positions and moving with intent.
This workout is the first workout from the new "SP Suns Out Guns Out: Series 1" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This is a series of 12 upper body (bodybuilding style) workouts focused on increasing muscle mass, stamina, and strength.
Each session should take around 20-30 minutes.
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
5 Rounds
1 set of Bicep Curl 21's
15 Shoulder Press
10-15 Diamond Push Ups
Rest 2 minute between rounds
Score: Total Time (This doesn't mean go as fast as possible!)
Score: Shoulder Press Weight
Goal: Each movement unbroken. 18-23 minutes
COACHES NOTES
This one is meant to burn! Keep the weight light and set yourself up so that all three movements are performed unbroken for every set and every round. Choose a load on the curls that you can get all 21 reps done without putting the weight down. These are really meant to be done with an empty barbell or go with 10-20lb dumbbells. Remember this is 7 partial curls from the bottom up halfway, 7 partials from halfway to the top, then 7 full-range curls all in one set.
Keep the weight pretty light on the shoulder presses. 15 unbroken reps is a lot. We want the shoulders to be on fire. The movement should be slow and controlled. Don't speed up to try to get them over with!
For the diamond push ups, the close hand position is the most important part. So go to the knees or elevate the hands if you need to in order to get all the reps in.
This workout is the first workout from the new "SP Oly Linear Program" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
This program includes 6 sessions to be completed in succession over the course of 2 weeks. Then, you'll repeat the sessions with slightly heavier loads in the same pattern for 6-8 weeks total.
This program was specifically designed for intermediate weightlifters - those with a year or more of experience with Olympic weightlifting - but can also be followed as a re-introduction for more experienced lifters.
WARM UP
SNATCH WARM UP
WORKOUT
Halting Snatch Deadlift - 4x3
Pause for 3 seconds with bar at mid-thigh
Rest 1 minute between sets
COACHES NOTES
Choose a weight that allows you to maintain a good position for the entire 3 second hold. That could be up to 80-100% of your 1RM if you have that information.
Muscle Snatch - 4x2
Rest 1 minute between sets
COACHES NOTES
Keep the weight light enough so that you can focus on a fast turn over when getting the bar overhead.
Power Snatch - 5x3
Rest 1-2 minutes between sets
COACHES NOTES
Build up to a working weight and then stick with it for all 5 sets. If it's your first time completing this session, you're looking at 50-60% of your 1RM (relatively light-moderate). If you're repeating this session, make a small jump up from the previous time you completed this session.
Overhead Squat - 3x5
Rest 2-3 minutes between sets
COACHES NOTES
Build up to a moderately heavy weight and stick with it for all 3 sets. You’re looking at 60-70% of your 1RM if you have one. If not, you should choose a weight that you feel you could still do 5-6 more reps with once you got to 5.
This workout is the first workout from the new "SP Endurance On-Ramp Program" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!
These sessions have been put together to help you build confidence in doing interval and endurance type training. These sessions can be completed with running on the road or a treadmill, an air bike (like an Assault Bike), a rowing machine (like Concept 2 Rower), a bike erg (Concept 2 Bike Erg), or any other type of endurance based activity of your choice.
All of these sessions are "time" based instead of distance based. There is a pacing chart that you may reference to know how each effort and interval should feel based on the instruction. Remember, it's more important to stick to the suggested pacing than to try and improve your "score".
This program is the perfect preparation for the Street Parking 52 Week Endurance Program - or just to build confidence and stamina in general.
RUN VERSION
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
15 Rounds (15 Minutes Total)
30 Seconds (Moderate) Run
Rest 30 Seconds
Score: May enter total distance in notes if you have that info!
COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.
ROW VERSION
Row Version:
15 Rounds (15 Minutes Total)
30 Seconds (Moderate) Row
Rest 30 Seconds
Score: May enter total distance in notes.
COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.
BIKE VERSION
Bike Version:
Assault Bike
15 Rounds (15 Minutes Total)
30 Seconds (Moderate) Assault Bike
Rest 30 Seconds
Score: May enter total calories in notes.
COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.
Bike Erg
15 Rounds (15 Minutes Total)
30 Seconds (Moderate) Bike
Rest 30 Seconds
Score: May enter total distance in notes.
COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.
TIMED VERSION
For RUNNERS, this version is great if the Run Version calls for running specific distances but you don't have access to measured distances.
For NON-RUNNERS, this version is great if you have a piece of equipment other than a bike or rower that you'd like to use (like a road bike, elliptical, etc.) but the unit(s) of measurement do not convert directly to the Concept2 Row Erg or the Assault Bike!
Timed Version:
15 Rounds (15 Minutes Total)
30 Seconds (Moderate) Movement
Rest 30 Seconds
Score: Enter total calories or distance in notes.
COACHES NOTES
This version is for anyone not running and also interested in using a piece of equipment that is NOT a rower or bike. It's the exact same - just dedicated for you :-)
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/10/2021 in Round 1!
This is the workout of the day for Monday - but also the NINETEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - November 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): OLY-POWER
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: QUAD FOAM ROLL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
2021 VAULT: DUMBBELL APOLLO
Every 7 Minutes for 21 Minutes (3 Rounds)
20 DB Bent Over Row
30 Weighted Step Ups
400 Meter Run
Suggested Weight
Men: 40-50# DBs | 20-24" Box
Women: 25-35# DBs | 16-20" Box
Extra Challenge
Men/Women: Every 6 Minutes for 18 Minutes
Score: Fastest Round ONLY
Goal: Under 5 Minutes
COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the run knowing you'll get some rest before the next round starts.
BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears. 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!
CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.
CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups or Lunges
Dumbbell Lunges
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.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Hop Overs
Toe Taps to a Low Target
PROGRAM B
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP
WORKOUT
2021 VAULT: BARBELL APOLLO
Every 7 Minutes for 21 Minutes (3 Rounds)
20 Bent Over Row
30 Back Rack Step Ups
400 Meter Run
Suggested Weight
Men: 75-95# Bar | 20-24" Box
Women: 55-65# Bar | 16-20" Box
Extra Challenge
Men/Women: Every 6 Minutes for 18 Minutes
Score: Fastest Round ONLY
Goal: Under 5 Minutes
COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the run knowing you'll get some rest before the next round starts.
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Lighter Weight
BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.
CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups or Lunges
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.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Hop Overs
Toe Taps to a Low Target
PROGRAM C
PROGRAM C
WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
2021 VAULT: ROW/BIKE APOLLO
Every 7 Minutes for 21 Minutes (3 Rounds)
20 Bent Over Row
30 Weighted Step Ups
500 Meter Row
or
30 Cal Bike (Men) / 22 Cal Bike (Women)
*May do this version with barbell, dumbbells, or sandbag
Suggested Weight
Men: 40-50# DBs | 20-24" Box
Women: 25-35# DBs | 16-20" Box
Extra Challenge
Men/Women: Every 6 Minutes for 18 Minutes
Score: Fastest Round ONLY
Goal: Under 5 Minutes
COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the row/bike knowing you'll get some rest before the next round starts.
BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears. 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!
CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.
CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups or Lunges
Dumbbell Lunges
ROW/BIKE
You're working with 2:00-2:30. Reduce the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Shorten distance
Reduce calories
MAMA MODIFICATIONS
Weighted Step Ups/Step Ups
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
Run/Jog
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Reps vary between versions!
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): BUTTS & GUTS-SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, QUAD FOAM ROLL DAILY TUNE UP
PROGRAM A
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
Reps vary between versions!
2 Rounds
50 Dumbbell Squats
100 Dumbbell Hop Overs
25 Dumbbell Push Press
50 Dumbbell Hop Overs
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 14-19 Min
COACHES NOTES
2 pretty good sized rounds today. Choose a weight on the squats that you can maintain some bigger sets of 12-15 reps at a time. Break up the hop overs into smaller chunks but keep the breaks short. Remember to be explosive on the push presses and let the hips be the main driver that sends the weight up off the shoulders each time. You should be able to complete those in 2-3 sets each time.
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.
CUSTOMIZATIONS
Goblet Squat
Air Squat
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.
CUSTOMIZATIONS
Lighter weight
PROGRAM B
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
Reps vary between versions!
2 Rounds
50 Barbell Back Squats
100 Dumbbell Hop Overs
25 Barbell Push Press
50 Dumbbell Hop Overs
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135#
Women: 75-85#
Score: Total Time
Goal: 14-19 Min
COACHES NOTES
2 pretty good sized rounds today. Choose a weight on the squats that you can maintain some bigger sets of 12-15 reps at a time. Break up the hop overs into smaller chunks but keep the breaks short. Remember to be explosive on the push presses and let the hips be the main driver that sends the weight up off the shoulders each time. You should be able to complete those in 2-3 sets each time.
BARBELL BACK SQUAT
Start with the bar on the back. 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! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Air Squat
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
PROGRAM C
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
Reps vary between versions!
2 Rounds
60 Sandbag Back Squats
90 Sandbag Hop Overs
30 Sandbag Shoulder to Shoulder Push Press
45 Sandbag Hop Overs
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 14-19 Min
COACHES NOTES
2 pretty good sized rounds today. Note that the reps are slightly different in this version. Try to maintain some bigger sets of 12-15 or more reps at a time on the squats. Break up the hop overs into smaller chunks but keep the breaks short. Remember to be explosive on the push presses and let the hips be the main driver that sends the bag up off the shoulders each time. You should be able to complete those in 2-3 sets each time.
SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. 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 of the way up at the top.
CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Shoulder Squats
SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
SHOULDER TO SHOULDER PUSH PRESS
Start with the sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 20 reps is 10 on each side.
CUSTOMIZATIONS
Regular Push Press
Adjust reps to fit movement goal window
MAMA MODIFICATIONS
Jump/Skip/Hop Overs
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Shoulder Press
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB/Back/Front/Air Squat
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.