---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2021 VAULT: DUMBBELL ARES

4 Rounds

10 DB Clean and Jerks
15 Toes to Bar
10 DB Clean and Jerks
15 DB Facing Burpees

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

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

Score: Total Time

Goal: 15-22 Min

COACHES NOTES
In order to hit the goal, we're looking for each round to take 4-5 minutes with the understanding that we'll likely slow down a bit on rounds 3 and 4. Choose a weight that you COULD do unbroken when you're fresh but it's probably a good idea to break them up into sets of 3-5 reps from the start since this one will get grippy! If you go with the toes to bar option, break those up from the start too. Don't peacock the burpees - find a nice steady pace that allows you to keep moving!

DUMBBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!

Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

CUSTOMIZATIONS
Lighter weight

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.

CUSTOMIZATIONS
V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

DB FACING BURPEE
You will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

CUSTOMIZATIONS
Facing Step In/Out Burpee
No Push Up DB Facing Burpee
Regular Burpees

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2021 VAULT: BARBELL ARES

4 Rounds

10 Clean and Jerks
15 Toes to Bar
10 Clean and Jerks
15 Bar Facing Burpees

Suggested Weight
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 15-22 Min

COACHES NOTES
In order to hit the goal, we're looking for each round to take 4-5 minutes with the understanding that we'll likely slow down a bit on rounds 3 and 4. Choose a weight that you COULD do unbroken when you're fresh but it's probably a good idea to break them up into sets of 3-5 reps from the start since this one will get grippy! If you go with the toes to bar option, break those up from the start too. Don't peacock the burpees - find a nice steady pace that allows you to keep moving!

BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS
Lighter weight

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.

CUSTOMIZATIONS
V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

CUSTOMIZATIONS
Facing Step In/Out Burpee
No Push Up Bar Facing Burpee
Regular Burpees

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2021 VAULT: SANDBAG ARES

4 Rounds

10 Sandbag Clean and Jerks
15 Toes to Bar / Supine Sandbag Toe Touches
10 Sandbag Clean and Jerks
15 Sandbag Facing Burpees

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

Score: Total Time

Goal: 15-22 Min

COACHES NOTES
In order to hit the goal, we're looking for each round to take 4-5 minutes with the understanding that we'll likely slow down a bit on rounds 3 and 4. Break up the clean and jerks into sets of 3-5 reps from the start. If the weight of your bag feel too heavy to get each set of 10 reps done in a minute or less, go ahead and reduce the reps to 8. If you go with the toes to bar option, break those up from the start too. Don't peacock the burpees - find a nice steady pace that allows you to keep moving!

SANDBAG CLEAN & JERK
The clean AND jerk together counts as 1 rep.

Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight.

If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.

Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!

CUSTOMIZATIONS
Adjust reps to fit movement time window

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.

CUSTOMIZATIONS
V-Ups
Knee-Ups
Weighted Sit Ups
Regular Sit Ups

Mamas, 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.

SANDBAG FACING BURPEE
You will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

CUSTOMIZATIONS
Facing Step In/Out Burpee
No Push Up SB Facing Burpee
Regular Burpees

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

MAMA MODIFICATIONS

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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.

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.

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.

Sit Up

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

3 Wall Walk
30 Dumbbell Squat
3 Wall Walk

Rest 1 Minute Between Rounds

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

Extra Challenge
Men: 50# DBs / 4 Wall Walks
Women: 35# DBs / 4 Wall Walks

Score: Fastest Round
Score: Slowest Round

Goal: 2:20 - 4:00

COACHES NOTES
Choose a weight on the squats that you can complete in 1-2 sets for all four rounds. We are scoring both the fastest and slowest rounds today. This means that we want you to push the pace. Expect that the round times will fall off as you get deeper in the workout. Keep in mind that all the rounds should be less than 4 minutes. Choose a variation on the wall walks that you can complete the 3 reps in a minute or less on both sides of the squats.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

3 Wall Walk
21 Barbell Back Squat
3 Wall Walk

Rest 1 Minute Between Rounds

Suggested Weight
Men: 95-115#
Women: 65-75#

Extra Challenge
Men: 135-155# / 4 Wall Walks
Women: 85-105# / 4 Wall Walks

Score: Fastest Round
Score: Slowest Round

Goal: 2:20 - 4:00

COACHES NOTES
Choose a weight on the squats that you can complete in 1-2 sets for all four rounds. We are scoring both the fastest and slowest rounds today. This means that we want you to push the pace. Expect that the round times will fall off as you get deeper in the workout. Keep in mind that all the rounds should be less than 4 minutes. Choose a variation on the wall walks that you can complete the 3 reps in a minute or less on both sides of the squats.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

3 Wall Walk
30 Sandbag Back Squat
3 Wall Walk

Rest 1 Minute Between Rounds

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

Extra Challenge
Men: 4 Wall Walks Each Time
Women: 4 Wall Walks Each Time

Score: Fastest Round
Score: Slowest Round

Goal: 2:20 - 4:00

COACHES NOTES
Choose a weight on the squats that you can complete in 1-2 sets for all four rounds. We are scoring both the fastest and slowest rounds today. This means that we want you to push the pace. Expect that the round times will fall off as you get deeper in the workout. Keep in mind that all the rounds should be less than 4 minutes. Choose a variation on the wall walks that you can complete the 3 reps in a minute or less on both sides of the squats.

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

MAMA MODIFICATIONS

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Inchworm

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

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

400 Meter Run
24 Kettlebell Overhead Swings
12 Box Jumps

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

Extra Challenge
Men/Women: 5 Rounds

**Must complete first 4 rounds under 15 minutes to be allowed to go for round 5!

Score: Total Time

Goal: 16-20 Minutes

COACHES NOTES
We are shooting for 4-5 minute rounds today. The run should take around 2 minutes or less. The pace should be pretty uncomfortable in the last couple of rounds. If you think it will take a lot longer than that, shorten the distance before you start the workout. Go with a weight and variation on the swings that you can complete 24 reps in 1-2 sets the whole way. Stay focused on the box jumps. 12 reps is a rather low number so try to move through them at a constant pace without taking any longer breaks.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

30 Cal (M) / 22 Cal (W) Assault Bike
or
500 Meter Row
24 Kettlebell Overhead Swings
12 Box Jumps

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

Extra Challenge
Men/Women: 5 Rounds

**Must complete first 4 rounds under 15 minutes to be allowed to go for round 5!

Score: Total Time

Goal: 16-20 Minutes

COACHES NOTES
We are shooting for 4-5 minute rounds today. The run should take around 2 minutes or less. The pace should be pretty uncomfortable in the last couple of rounds. If you think it will take a lot longer than that, shorten the distance before you start the workout. Go with a weight and variation on the swings that you can complete 24 reps in 1-2 sets the whole way. Stay focused on the box jumps. 12 reps is a rather low number so try to move through them at a constant pace without taking any longer breaks.

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

MAMA MODIFICATIONS

Run/Jog

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

KB Swing

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

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.

Street Parking Diagnostic Workout #7

Street Parking Diagnostics is a collection of 15 workouts designed to TEST your fitness. There are 4 Levels for each - with specific required movements, weight, and a time to beat. Test and re-test these to gauge your overall fitness!

This one is all about push up stamina - with enough hop overs or double unders just to be annoying...

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Level 1:

100 Push Up
Every Minute: 15 Double Unders / DB Hop Overs

No Double Unders or Hop Overs on First Minute

Level 1 Customizations Allowed:
Elevated push ups allowed - but the goal should be to complete this level with knees or toe push ups before moving on to Level 2.

Score: Total Time

Goal: Under 12 Minutes

COACHES NOTES
Push ups are one of those movements that - once they are gone....they are gone. With that in mind - break early and often and chip away at these 100 reps! Make sure you get the hop overs out of the way as quickly as possible at the top of each minute, to give you as much time as possible to work on those push up reps. To pass this level you only need to hold 8-9 push ups per minute! So break it up as 5 reps every 30 seconds or so. You've got this!

We are looking for SOLID push ups for this test. So whether you are doing these from your toes, from your knees, or elevated - keep the shoulders, and hips in line. No snaking or worming. No raised or saggy hips. Touch your chest at the bottom of each rep, and press all of the way to locked out elbows at the top.

Hop overs may also be skip overs for this level!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Level 2:

150 Push Up
Every Minute: 15 Double Unders / DB Hop Overs

No Double Unders or Hop Overs on First Minute

Level 2 Customizations Allowed:
Knee push ups allowed in testing - but the goal should be to complete this level with toe push ups before moving on to Level 3.

Score: Total Time

Goal:
Men - Under 13 Minutes / Women - Under 16 Minutes

COACHES NOTES
Push ups are one of those movements that - once they are gone....they are gone. With that in mind - break early and often and chip away at these 150 reps! Keep the breaks short and make sure you get the hop overs out of the way as quickly as possible at the top of each minute, to give you as much time as possible to work on those push up reps.

Men, to pass this level you only need to hold 11-12 push ups per minute! So break it up as 6 reps every 30 seconds or so. Women you will need to hold 9-10 reps per minute. You've got this!

(Why different goals for men and women? The short answer - physiologically men are born with more upper body strength and stamina than women. Equally trained men and women will still have a discrepancy in a strict movement like a push up.)

We are looking for SOLID push ups for this test. Keep the shoulders, and hips in line. No snaking or worming. No raised or saggy hips. Touch your chest at the bottom of each rep, and press all of the way to locked out elbows at the top.

Hop overs may also be skip overs for this level!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Level 3 & 4:

150 Push Up
Every Minute: 15 Double Unders / DB Hop Overs

No Double Unders or Hop Overs on First Minute

No customizations for level 3 & 4. All push ups must be from the toes!

Score: Total Time

Goal:
Level 3: Men - Under 10 Minutes / Women - Under 12 Minutes
Level 4: Men - Under 7 Minutes / Women - Under 9 Minutes

COACHES NOTES
Push ups are one of those movements that - once they are gone....they are gone. With that in mind - break early and often and chip away at these 150 reps! Keep the breaks short and make sure you get the hop overs out of the way as quickly as possible at the top of each minute, to give you as much time as possible to work on those push up reps.

LEVEL 3:
Men, to pass this level you only need to hold 15 push ups per minute! So break it up as 7-8 reps every 30 seconds or so. Women you will need to hold 12-13 reps per minute. But - that MAY not be the best strategy for this specific level, as the push ups will be more and more broken as the reps start to add up. To make the time goals for this level you may want to risk peacocking (coming out too hot) a little bit. Maybe starting strong with 20+ in the first minute.

LEVEL 4:
If you average the reps across 7 minutes for the men you would need to hold 21-22 push ups per minute. And if you average the reps across 9 minutes for women - 16-17 reps. But - that MAY not be the best strategy for this specific level, as the push ups will be more and more broken as the reps start to add up. To make the time goals for this level you may want to risk peacocking (coming out too hot) a little bit. Maybe starting strong with 30+ in the first minute.

(Why different goals for men and women? The short answer - physiologically men are born with more upper body strength and stamina than women. Equally trained men and women will still have a discrepancy in a strict movement like a push up.)

We are looking for SOLID push ups for this test. So whether you are doing these from your toes, from your knees, or elevated - keep the shoulders, and hips in line. No snaking or worming. No raised or saggy hips. Touch your chest at the bottom of each rep, and press all of the way to locked out elbows at the top.

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

MAMA MODIFICATIONS

Push Up/Push Up Taps

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

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.

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.

#blamejulian

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

#blamejulian

Every 4 Minutes for 20 Minutes (5 Rounds Total)

8 Double Dumbbell Snatch
12 Dumbbell Thrusters
Run 200 Meters

**Rest remainder of 4 minute window each time.

**This version can also be done with your sandbag.

Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men: 40# DBs / Increase Reps to 10/15
Women: 25# DBs / Increase Reps to 10/15

Score: Fastest Round
Score: Slowest Round

Goal: 2:00 - 2:40

COACHES NOTES
We are looking for full send rounds today. Choose a weight that you can go unbroken the whole way. We've suggested going lighter than usual to emphasize the fact that we want you going unbroken. You may even be able to go right into the thrusters after the final double dumbbell snatch. If you are really going full send on every round, expect that the times will fall off. This is why we want you to log both the fastest and the slowest rounds. The first round should be closer to the 2:00 end of the goal range. You should have 1:20-2:00 to rest between each work interval. So, if the first round creeps up around that 3 minute mark, definitely customize something. Shoot for definitely less than a minute on the run. If you think 200m will take longer than that, shorten the distance a bit but make that choice before you start the workout. Try to pick something you can stick with for all 5 rounds rather than making changes mid workout.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

#blamejulian

Every 4 Minutes for 20 Minutes (5 Rounds Total)

8 Barbell Power Snatch
12 Barbell Thrusters
Run 200 Meters

**Rest remainder of 4 minute window each time.

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

**No additional reps for Extra Challenge barbell version.

Score: Fastest Round
Score: Slowest Round

Goal: 2:00 - 2:40

COACHES NOTES
We are looking for full send rounds today. Choose a weight that you can go unbroken the whole way. We've suggested going lighter than usual to emphasize the fact that we want you going unbroken. If you are really going full send on every round, expect that the times will fall off. This is why we want you to log both the fastest and the slowest rounds. The first round should be closer to the 2:00 end of the goal range. You should have 1:20-2:00 to rest between each work interval. So, if the first round creeps up around that 3 minute mark, definitely customize something. Shoot for definitely less than a minute on the run. If you think 200m will take longer than that, shorten the distance a bit but make that choice before you start the workout. Try to pick something you can stick with for all 5 rounds rather than making changes mid workout.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

#blamejulian

Every 4 Minutes for 20 Minutes (5 Rounds Total)

8 Double Dumbbell Snatch
12 Dumbbell Thrusters
15 Cal (M) / 11 Cal (W) Assault Bike
or
250 Meter Row

**Rest remainder of 4 minute window each time.

**This version can also be done with sandbag or barbell as seen in Program A/B.

Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs

Extra Challenge
Men: 40# DBs / Increase Reps to 10/15
Women: 25# DBs / Increase Reps to 10/15

Score: Fastest Round
Score: Slowest Round

Goal: 2:00 - 2:40

COACHES NOTES
We are looking for full send rounds today. Choose a weight that you can go unbroken the whole way. We've suggested going lighter than usual to emphasize the fact that we want you going unbroken. You may even be able to go right into the thrusters after the final double dumbbell snatch. If you are really going full send on every round, expect that the times will fall off. This is why we want you to log both the fastest and the slowest rounds. The first round should be closer to the 2:00 end of the goal range. You should have 1:20-2:00 to rest between each work interval. So, if the first round creeps up around that 3 minute mark, definitely customize something. Shoot for definitely less than a minute on the row/bike. If you think the calories/distance will take longer than that, adjust accordingly but make that choice before you start the workout. Try to pick something you can stick with for all 5 rounds rather than making changes mid workout.

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

MAMA MODIFICATIONS

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Thruster/Wallball

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

Run/Jog

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

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.

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.

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

6 Rounds
6 Dumbbell Hang Clunge
6 Kipping Pull Up

Rest 3 Minutes (After 6 Rounds)

6 Rounds
6 Dumbbell Hang Clunge
6 Kipping Pull Up

**Strict Pull Up Option: 3-4 Strict Pull Ups Each Round

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

Extra Challenge
Men: 50# DBs / Increase Pull Ups to 8
Women: 35# DBs / Increase Pull Ups to 8

Score: Part 1 Time
Score: Part 2 Time

Goal: 4:30 - 6:00

COACHES NOTES
In order to hit the goals for today's workout, you'll need to be completing a round every 45-60 seconds. That should be totally doable if you choose the appropriate weights and/or customizations! When deciding on your hang clunge weight, it should be something that allows you to do those 6 reps unbroken for all 6 rounds. You don't have to move super fast through them but you should feel confident in keeping a steady pace. Those should take around 30 seconds to get through. For the pull ups, this workout is a great opportunity to improve your stamina by going unbroken the whole way through. But if you need to break them up, that's fine - just be sure you get them done in 15-30 seconds!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

6 Rounds
6 Barbell Hang Clunge
6 Kipping Pull Up

Rest 3 Minutes (After 6 Rounds)

6 Rounds
6 Barbell Hang Clunge
6 Kipping Pull Up

**Strict Pull Up Option: 3-4 Strict Pull Ups Each Round

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

Extra Challenge
Men: 115# + / Increase Pull Ups to 8
Women: 75# + / Increase Pull Ups to 8

Score: Time for First 6 Rounds
Score: Time for Second 6 Rounds

Part 1 Goal: 4:30 - 6:00
Part 2 Goal: 4:30 - 6:00

COACHES NOTES
In order to hit the goals for today's workout, you'll need to be completing a round every 45-60 seconds. That should be totally doable if you choose the appropriate weights and/or customizations! When deciding on your hang clunge weight, it should be something that allows you to do those 6 reps unbroken for all 6 rounds. You don't have to move super fast through them but you should feel confident in keeping a steady pace. Those should take around 30 seconds to get through. For the pull ups, this workout is a great opportunity to improve your stamina by going unbroken the whole way through. But if you need to break them up, that's fine - just be sure you get them done in 15-30 seconds!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds
6 Sandbag Hang Clunge
6 Kipping Pull Up

Rest 3 Minutes (After 6 Rounds)

6 Rounds
6 Sandbag Hang Clunge
6 Kipping Pull Up

**Strict Pull Up Option: 3-4 Strict Pull Ups Each Round

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

Extra Challenge
Men/Women: Increase Pull Ups to 8

Score: Time for First 6 Rounds
Score: Time for Second 6 Rounds

Part 1 Goal: 4:30 - 6:00
Part 2 Goal: 4:30 - 6:00

COACHES NOTES
In order to hit the goals for today's workout, you'll need to be completing a round every 45-60 seconds. That should be totally doable if you choose the appropriate customizations (as needed)! We're looking for the hang clunges to be done unbroken for all 6 rounds. You don't have to move super fast through them but you should feel confident in keeping a steady pace. If the weight of your sandbag isn't allowing for that, consider reducing reps to something you can complete unbroken in 30 seconds. For the pull ups, this workout is a great opportunity to improve your stamina by going unbroken the whole way through. But if you need to break them up, that's fine - just be sure you get them done in 15-30 seconds!

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

MAMA MODIFICATIONS

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.

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.

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.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: QUAD FOAM ROLL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BODY DAILY TUNE UP, NECK & SHOULDER RELIEVER

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERA

10 Minute AMRAP
(As Many Reps as Possible in 10 Minutes)

50 DB Squats
50 DB Push Press

Then with the remainder of time:
Max Reps Wall Balls

Suggested Weight
Men: 40# DBs / 20# Wall Ball
Women: 25# DBs / 14# Wall Ball

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

Score: Total Wall Ball Reps

Goal: 50-70+ Wall Ball Reps

COACHES NOTES
Set yourself up so that you have at least 4 minutes for the wall balls. The DB squats should take about 3-3:30 and the push presses around 2-2:30. Don't peacock on the first part! Shoot for sets of 10-15 reps with a 5-10 second break and you'll be fine. Push yourself on the wall balls. Everyone is a little different. Maybe it's better for you to do small sets with short breaks. If you love wall balls, you can go with a few big sets. Efficiency will be key after the squats and push presses so focus on being explosive in the transition from the squat to the throw.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2021 VAULT: BARBELL HERA

10 Minute AMRAP
(As Many Reps as Possible in 10 Minutes)

50 Front Squats
50 Push Press

Then with the remainder of time:
Max Reps Wall Balls

Suggested Weight
Men: 75# Bar / 20# Wall Ball
Women: 55# Bar / 14# Wall Ball

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

Score: Total Wall Ball Reps

Goal: 50-70+ Wall Ball Reps

COACHES NOTES
Set yourself up so that you have at least 4 minutes for the wall balls. The front squats should take about 3-3:30 and the push presses around 2-2:30. Don't peacock on the first part! Shoot for sets of 10-15 reps with a 5-10 second break and you'll be fine. Push yourself on the wall balls. Everyone is a little different. Maybe it's better for you to do small sets with short breaks. If you love wall balls, you can go with a few big sets. Efficiency will be key after the squats and push presses so focus on being explosive in the transition from the squat to the throw.

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

MAMA MODIFICATIONS

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Reps and scoring vary between versions today.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: HIPS 2.0, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Reps and scoring vary between versions today.

Every 4 Minutes for 16 Minutes (4 Rounds Total)

16 Dumbbell Power Clean
400 Meter Run
16 Dumbbell Power Clean

**Rest remainder of 4 Minute window each time.

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

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

Score: Fastest Round
Score: Slowest Round

Goal: 3:00-3:40

COACHES NOTES
We are logging both our fastest and slowest rounds today. This means you should send it in every round. Expect that your times will fall off in each round. Not only will you be pushing the intensity but the amount of rest between rounds may also decrease. You should, however, set yourself up so that you are getting at least 20 seconds of rest between rounds. That's :30-:50 for each set of 16 power cleans. Go with a weight you think you can do unbroken or in at most 2 quick sets the whole way. If the first run takes more than 2:15, adjust the distance to something you can complete in 2 minutes.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Reps and scoring vary between versions today.

Every 4 Minutes for 16 Minutes (4 Rounds Total)

12 Power Clean
400 Meter Run
12 Power Clean

**Rest remainder of 4 Minute window each time.

Suggested Weight
Men: 75-115#
Women: 55-75#

Extra Challenge
Men: 125-155#+
Women: 85-105#+

Score: Slowest Round
Score: Weight Used

Goal: 3:00-3:40
Goal: Use something that allows you to get in the window - but challenge yourself!

COACHES NOTES
For this workout, you really want to find that sweet spot between keeping the round times within the goal window and challenging yourself in terms of load on the power cleans. Set yourself up so that you are getting at least 20 seconds of rest between rounds. That's :30-:50 for each set of 12 power cleans. You don't need to go unbroken to do this. In fact, if you choose your weight appropriately you will likely need to break the power cleans up into 2-3 sets. The key is short breaks. So, don't go so heavy that you are unable to get right back to the bar after a couple deep breaths and a good shakeout! If the first run takes more than 2:15, adjust the distance to something you can complete in 2 minutes.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Reps and scoring vary between versions today.

Every 4 Minutes for 16 Minutes (4 Rounds Total)

12 Power Clean
500 Meter Row - or -
30 Cal (M) / 22 Cal (W) - Assault Bike
12 Power Clean

**Rest remainder of 4 Minute window each time.

Suggested Weight
Men: 75-115#
Women: 55-75#

Extra Challenge
Men: 125-155#+
Women: 85-105#+

Score: Slowest Round
Score: Weight Used

Goal: 3:00-3:40
Goal: Use something that allows you to get in the window - but challenge yourself!

COACHES NOTES
For this workout, you really want to find that sweet spot between keeping the round times within the goal window and challenging yourself in terms of load on the power cleans. Set yourself up so that you are getting at least 20 seconds of rest between rounds. That's :30-:50 for each set of 12 power cleans. You don't need to go unbroken to do this. In fact, if you choose your weight appropriately you will likely need to break the power cleans up into 2-3 sets. The key is short breaks. So, don't go so heavy that you are unable to get right back to the bar after a couple deep breaths and a good shakeout! If the first row/bike takes more than 2:15, adjust the distance/calories to something you can complete in 2 minutes.

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

MAMA MODIFICATIONS

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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.

Goals and flow for this one varies between versions.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Goals and flow for this one varies between versions.

18 Minute AMRAP (As Many Rounds and Reps as Possible in 18 Minutes)

8 Single Arm Devil Press Right
10 Alternating Single Arm Overhead Lunge Right
12 Box Jump Over
8 Single Arm Devil Press Left
10 Alternating Single Arm Overhead Lunge Left
12 Box Jump Over

Suggested Weight
Men: 40# DB / 20-24" Box
Women: 25# DB / 16-20" Box

Extra Challenge
Men: 50# DB / 24-30" Box
Women: 35# DB / 20-24" Box

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
Set yourself up for 3:00-4:30 per round today. That is a big range so there is plenty of room to challenge yourself and to choose whether you want to make the movements more challenging and go a bit slower, or go with more manageable variations that you can move through a bit faster. Make sure that you are set up properly in the devil presses with the chest up and hips back as you transition from the burpee portion to the ground to overhead. Go with a weight that you think you can do 10 lunges at a time most if not all the way. Remember to keep the belly tight and push up out of the shoulder into the dumbbell. Stay focused on those box jump overs.

Lunges for this workout are alternating - so for each set of 10 (keep the same arm up) but alternate legs for a total of 5 per side.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Goals and flow for this one varies between versions.

18 Minute AMRAP (As Many Rounds and Reps as Possible in 18 Minutes)

8 Plate Burpee
10 Alternating Bumper Plate Overhead Lunge
12 Box Jump Over

Suggested Weight
Men: 45# Plate / 20-24" Box
Women: 25# Plate / 16-20" Box

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

COACHES NOTES
Set yourself up for roughly 1:30-2:20 per round today. Make sure that you are set up properly in the plate burpees with the chest up and hips back as you transition from the burpee portion to the ground to overhead. Go with a weight that you think you can do 10 lunges at a time most if not all the way. Remember to keep the belly tight and push up out of the shoulders into the plate. Stay focused on those box jump overs.

Lunges for this workout are alternating - so for each set of 10 alternate legs for a total of 5 per side.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Goals and flow for this one varies between versions.

18 Minute AMRAP (As Many Rounds and Reps as Possible in 18 Minutes)

8 Sandbag Burpee
10 Alternating Sandbag Overhead Lunge
12 Box Jump Over

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

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-10 Rounds

COACHES NOTES
Set yourself up for roughly 1:50-3:00 per round today. Make sure that you are set up properly in the sandbag burpees with the chest up and hips back as you transition from the burpee portion to the ground to overhead. You can release the bag on the way down. Commit to set right back up on the back for the next rep. Ideally, the lunges are performed unbroken. For heavier bags, you may need to break them up into 2 smaller sets with a short break or even switch to front rack lunges (or a combo of overhead and front rack). Remember to keep the belly tight and push up out of the shoulders into the handles. Stay focused on those box jump overs!

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

MAMA MODIFICATIONS

Box Jump

If you’re trying to manage the pressure on your pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

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!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BODY DAILY TUNE UP

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes

0:00-2:00

Run 200 Meters
Max Reps Alternating DB Bent Over Row

2:00-4:00

Run 200 Meters
Max Reps Alternating DB Shoulder Press

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

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

Score: Total Reps from All 10 Intervals/Both Movements Combined.Goal: 100-180 Reps

COACHES NOTES
For scoring purposes, all you need to do is keep a running count of your total reps. If, in the first round, you get 16 bent over rows, then you would start counting the shoulder presses at 17. You are looking at 10-18 reps of each movement each time. These do not, and most likely should not, be unbroken. You'll have about a minute in each interval for the rowing or pressing. So think about 2-3 sets in that time. Both the rows and the presses should be performed in a controlled manner with focus on proper technique. You might end up with some bigger sets in the early rounds. Expect that the reps will fall off a bit in the later rounds as fatigue sets in.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes

0:00-2:00

Run 200 Meters
Max Reps Inverted Row or Barbell Bent Over Row

2:00-4:00

Run 200 Meters
Max Reps Shoulder Press

*Could also do this version with sandbag BOR and sandbag overhead press

Suggested Weight
Men: 75-95#
Women: 45-65#

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

Score: Total Reps from All 10 Intervals/Both Movements Combined.

Goal: 60-100 Reps

COACHES NOTES
For scoring purposes, all you need to do is keep a running count of your total reps. If, in the first round, you get 16 bent over rows, then you would start counting the shoulder presses at 17. You are looking at 6-10 reps of each movement each time. These do not, and most likely should not, be unbroken. You'll have about a minute in each interval for the rowing or pressing. So think about 2-3 sets in that time. Challenge yourself with the weight but don't get sloppy! Both the rows and the presses should be performed in a controlled manner with focus on proper technique. You might end up with some bigger sets in the early rounds. Expect that the reps will fall off a bit in the later rounds as fatigue sets in.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes

0:00-2:00

250 Row - or -
15 Cal (M) / 11 Cal (W) - Assault Bike
Max Reps Alternating DB Bent Over Row

2:00-4:00

250 Row - or -
15 Cal (M) / 11 Cal (W) - Assault Bike
Max Reps Alternating DB Shoulder Press

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

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

Score: Total Reps from All 10 Intervals/Both Movements Combined.

Goal: 100-180 Reps

COACHES NOTES
For scoring purposes, all you need to do is keep a running count of your total reps. If, in the first round, you get 16 bent over rows, then you would start counting the shoulder presses at 17. You are looking at 6-10 reps of each movement each time. These do not, and most likely should not, be unbroken. You'll have about a minute in each interval for the rowing or pressing. So think about 2-3 sets in that time. Challenge yourself with the weight but don't get sloppy! Both the rows and the presses should be performed in a controlled manner with focus on proper technique. You might end up with some bigger sets in the early rounds. Expect that the reps will fall off a bit in the later rounds as fatigue sets in.

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

MAMA MODIFICATIONS

Run/Jog

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

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.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: QUAD FOAM ROLL DAILY TUNE UP, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

30 Double Unders/DB Hop Overs
15 Single Leg Goblet Step Up Right
30 Double Unders/DB Hop Overs
15 Single Leg Goblet Step Up Left

Rest 1 Minute Between Rounds

Suggested Weight
Men: 40# DB / 20-24" Box
Women: 25# DB / 16-20" Box

Extra Challenge
Men: 50-55# DB/KB / 22-24" Box
Women: 35-40# DB/KB / 18-20" Box

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Remember for these step ups, you can keep the lead foot planted on the box while you step up and back down with the other. Just make sure you are standing all the way up on the box each time. If you customize to lunges, make sure you step your feet together between each rep. Rounds should take 2:45-3:45 each time. Choose a variation on the double unders or hop overs that allows you to finish them in under 30 seconds. The single leg step up is a movement that should be controlled. If you try to go too fast through them, you will end up just bouncing off the trailing leg rather than using the lead leg to do more of the work. So take your time, each set of 15 should be taking a minute or more.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

30 Double Unders/DB Hop Overs
15 Single Leg Back Rack Step Up Right
30 Double Unders/DB Hop Overs
15 Single Leg Back Rack Step Up Left

Rest 1 Minute Between Rounds

Suggested Weight
Men: 65# / 20-24" Box
Women: 45# / 16-20" Box

Extra Challenge
Men: 75# / 22-24" Box
Women: 55# / 18-20" Box

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Remember for these step ups, you can keep the lead foot planted on the box while you step up and back down with the other. Just make sure you are standing all the way up on the box each time. If you customize to lunges, make sure you step your feet together between each rep. Rounds should take 2:45-3:45 each time. Choose a variation on the double unders or hop overs that allows you to finish them in under 30 seconds. The single leg step up is a movement that should be controlled. If you try to go too fast through them, you will end up just bouncing off the trailing leg rather than using the lead leg to do more of the work. So take your time, each set of 15 should be taking a minute or more.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

30 Double Unders/DB Hop Overs
15 Single Leg Sandbag Step Up Right
30 Double Unders/DB Hop Overs
15 Single Leg Sandbag Step Up Left

Rest 1 Minute Between Rounds

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

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Remember for these step ups, you can keep the lead foot planted on the box while you step up and back down with the other. Just make sure you are standing all the way up on the box each time. If you customize to lunges, make sure you step your feet together between each rep. Rounds should take 2:45-3:45 each time. Choose a variation on the double unders or hop overs that allows you to finish them in under 30 seconds. The single leg step up is a movement that should be controlled. If you try to go too fast through them, you will end up just bouncing off the trailing leg rather than using the lead leg to do more of the work. So take your time, each set of 15 should be taking a minute or more.

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

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

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.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, LOWER BODY DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, HIPS 2.0

---

PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Min 0:00 - 5:00

30 Push Up + Taps
60 Air Squats

Min 5:00-10:00

2 Rounds
15 Push Up + Taps
30 Air Squats

Min 10:00-15:00

3 Rounds
10 Push Up + Taps
20 Air Squats

Suggested Weight
Men: No weight needed!
Women: No weight needed!

Extra Challenge
Increase Reps to:
Part 1: 1 Round of 40/80
Part 2: 2 Rounds of 20/40
Part 3: 3 Rounds of 12/24

OR

Original Reps with a Weight Vest

OR both if you really feel spicy.

Score 1: Time for First Part
Score 2: Time for Second Part
Score 3: Time for Third Part

Goal: 2:30 - 4:00 (Same for All Scores)

Push for each "part" to be faster!

COACHES NOTES
So for this one, you'll get the work done and then rest with any time remaining in the 5-minute window. Be smart on the push up + taps. Starting with 30 doesn't seem like a big deal but you end up doing 90 over the entire workout, so you'll need to leave room in the tanke for the rest of the workout. A good rule of thumb is to take a break as soon as your lockout slows down - or when you only have 3-5 reps left before failing. Customize to a different variation if you cannot get at least 3-5 reps at a time. Go for broke on the air squats! No reason to take it easy on those reps, especially if you're being careful on the push ups.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds

2 Minutes Max Reps Push Up + Taps
2 Minutes Max Reps Air Squats

Rest 1 Minute TOGETHER Between Rounds

One person works at a time - can alternate however you want.

Suggested Weight
Men: No Weight needed
Women: No Weight Needed

Extra Challenge
Men/Women: Wear a Weight Vest!

Score: Total COMBINED Reps from BOTH Partners - BOTH Movements - All 4 Rounds

Goal: 450-650 Reps

COACHES NOTES
So from 0:00-2:00, you guys will knock out as many push up + taps as you can - but only one person can perform them at a time. Then same idea from 2:00-4:00 with air squats. Rest together from 4:00-5:00. Then repeat that 3 more times for a total of 4 rounds. If done correctly this takes exactly 19 minutes.

A good strategy for this one is to switch off any time a partner needs to rest. There should be NO down time between the two of you in those 4 minutes of work. A good rule of thumb on the push up + taps is to break as soon as your lockout slows down - or when you only have 3-5 reps left before failing. Customize to a different variation if you cannot get at least 3-5 reps at a time. Since you'll have rest while your partner works, really try to push the pace on the squats while still getting to depth and standing FULLY at the top.

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

MAMA MODIFICATIONS

Push Up/Push Up Taps

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

DB/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.

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/24/2021 in Round 1!

This is the workout of the day for Monday - but also the TWENTY-FIRST 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 25 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!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERMES

4 Sets

Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

7 DB Hang Power Cleans
7 Pull Ups
7 Box Jump Overs

Rest 1 Minute between each of the 3 Minute AMRAPs

*Strict Pull Up Option: 3-4 Reps per round

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

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

Score: Total Rounds + Reps from SLOWEST Set

Goal: 2-3 Rounds

COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and pull ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.

DUMBBELL HANG POWER CLEAN
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.

Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

CUSTOMIZATIONS
Go lighter
Single DB Hang Power Clean

PULL UPS
You have the option of strict, 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
Strict Pull Up

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: BARBELL HERMES

4 Sets

Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

7 Hang Power Cleans
7 Pull Ups
7 Box Jump Overs

Rest 1 Minute Between 3 Minute AMRAPs

*Strict Pull Up Option: 3-4 Reps per round

Suggestions
Men: 95# | 20-24"
Women: 65# | 16-20"

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

Score: Total Rounds + Reps from SLOWEST Set

Goal: 2-3 Rounds

COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and pull ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.

BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

CUSTOMIZATIONS
Go lighter

PULL UPS
You have the option of strict, 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
Strict Pull Up

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: GLORY DAYS HERMES

4 Sets

Each set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

7 Hang Power Cleans
3 Bar Muscle Ups
7 Box Jump Overs

Rest 1 Minute Between each 3 Min AMRAP

Suggestions
Men: 95# | 20-24"
Women: 65# | 16-20"

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

Score: Total Rounds + Reps from SLOWEST Set

Goal: 2-3 Rounds

COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and muscle ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.

BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

CUSTOMIZATIONS
Go lighter

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

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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.

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.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUAD FOAM ROLL DAILY TUNE UP
POST: LOWER BODY DAILY TUNE UP, UPPER BODY DAILY TUNE UP

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY SIMPLE WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

20 Dumbbell Squat
20 Lateral Burpee Over Dumbbell
15 Dumbbell Squat
15 Lateral Burpee Over Dumbbell
10 Dumbbell Squat
10 Lateral Burpee Over Dumbbell

Rest 3 Minutes

10 Dumbbell Squat
10 Lateral Burpee Over Dumbbell
15 Dumbbell Squat
15 Lateral Burpee Over Dumbbell
20 Dumbbell Squat
20 Lateral Burpee Over Dumbbell

Suggested Weight
Men: 40-50# DBs (go heavier than normal if you can)
Women: 25-35# DBs (go heavier than normal if you can)

Extra Challenge
Men/Women: Increase Squat Reps by 10 Each Set

Score: Total Time (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
If the first part takes longer than 7:30, definitely make some adjustments for the second part. Choose a weight that you can do at least 10 squats at a time. Today is a good one to challenge yourself with the weight. Pro tip with the lateral burpees - since you do not have to stand up all the way on each rep, try staying low as you come up and during the jump over the dumbbells. If you use this technique, though, you should really make sure you are standing up all the way when performing the squats or you could really light up the lower back. Keep in mind that the descending rep scheme before the rest and the ascending rep scheme after the rest are going to feel very different. Most likely, the latter part is going to be much more difficult so don't get too crazy in that first part. Empty the tank on the last set of 20 lateral burpees - full send!

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

20 Barbell Back Squat
20 Lateral Burpee Over Bar
15 Barbell Back Squat
15 Lateral Burpee Over Bar
10 Barbell Back Squat
10 Lateral Burpee Over Bar

Rest 3 Minutes

10 Barbell Back Squat
10 Lateral Burpee Over Bar
15 Barbell Back Squat
15 Lateral Burpee Over Bar
20 Barbell Back Squat
20 Lateral Burpee Over Bar

Suggested Weight
Men: 115-135#
Women: 75-95#

Extra Challenge
Men: 155-175#
Women: 105-115#

Score: Total Time (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
If the first part takes longer than 7:30, definitely make some adjustments for the second part. Choose a weight that you can do at least 10 squats at a time. Today is a good one to challenge yourself with the weight. Pro tip with the lateral burpees - since you do not have to stand up all the way on each rep, try staying low as you come up and during the jump over the barbell. If you use this technique, though, you should really make sure you are standing up all the way when performing the squats or you could really light up the lower back. Keep in mind that the descending rep scheme before the rest and the ascending rep scheme after the rest are going to feel very different. Most likely, the latter part is going to be much more difficult so don't get too crazy in that first part. Empty the tank on the last set of 20 lateral burpees - full send!

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

20 Sandbag Back Squat
20 Lateral Burpee Over Sandbag
15 Sandbag Back Squat
15 Lateral Burpee Over Sandbag
10 Sandbag Back Squat
10 Lateral Burpee Over Sandbag

Rest 3 Minutes

10 Sandbag Back Squat
10 Lateral Burpee Over Sandbag
15 Sandbag Back Squat
15 Lateral Burpee Over Sandbag
20 Sandbag Back Squat
20 Lateral Burpee Over Sandbag

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

Extra Challenge
Men/Women: Increase Squat Reps by 10 Each Set

Score: Total Time (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
If the first part takes longer than 7:30, definitely make some adjustments for the second part. Ideally, we want the weight you're using to allow you to do at least 10 squats at a time. We realize it's difficult to adjust sandbag weight so if you are unable to do 10 reps, consider reducing the set to 15-12-10! Today is a good one to challenge yourself so if you think you might crank out all those squats unbroken, consider the extra challenge. Pro tip with the lateral burpees - since you do not have to stand up all the way on each rep, try staying low as you come up and during the jump over the sandbag. If you use this technique, though, you should really make sure you are standing up all the way when performing the squats or you could really light up the lower back. Keep in mind that the descending rep scheme before the rest and the ascending rep scheme after the rest are going to feel very different. Most likely, the latter part is going to be much more difficult so don't get too crazy in that first part. Empty the tank on the last set of 20 lateral burpees - full send!

MAMA MODIFICATIONS

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

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
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

EMOM 12 Min (Every Minute on the Minute for 12 Minutes)

20 Hop Overs/Double Unders
8 Dumbbell Deadlift
Max Reps Toes to Bar / Alternating V-Up

Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge
Men/Women: Increase Hop Overs to 30

Score: Total Toes to Bar or V-Up Reps ONLY

Goal:
Toes to Bar: 50-100
Alt V-Up: 90-120

COACHES NOTES
There is a pretty broad range today if you are doing toes to bar. You'll need to get 4-8 reps each minute to hit the goal.

The hop over/double unders and deadlifts should go fairly quick, giving you at least a 20-30 seconds for toes to bar or v-ups. Lower the number of hop overs if you aren't getting enough time to do any toes to bar or v-ups! If doing alternating v-ups, keep in mind we are looking for a higher number of reps.

Don't just fly through the deadlifts, those should be performed with control and with a proper set up position - hips back and down, chest up, belly tight, flat back - for every rep. Break up the toes to bar into small, manageable sets of 2-6 reps at a time. You may be able to start out with some bigger sets, but don't be TOO surprised if you are doing some singles by the end!

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

EMOM 12 Min (Every Minute on the Minute for 12 Minutes)

20 Hop Overs/Double Unders
5 Barbell Deadlift
Max Reps Toes to Bar / Alternating V-Up

Suggested Weight
Men: 155-185#
Women: 105-125#

Extra Challenge
Men: 205-245# and/or Barbell Hop Overs
Women: 135-165# and/or Barbell Hop Overs

Score: Total Toes to Bar or V-Up Reps Only

Goal:
Toes to Bar: 50-100
Alt V-Up: 90-120

COACHES NOTES
There is a pretty broad range today if you are doing toes to bar. You'll need to get 5-8 reps each minute to hit the goal.

The hop over/double unders and deadlifts should go fairly quick, giving you at least a 20-30 seconds for toes to bar or v-ups. Lower the number of hop overs if you aren't getting enough time to do any toes to bar or v-ups! If doing alternating v-ups, keep in mind we are looking for a higher number of reps.

Choose a weight that is challenging for the deadlifts - but will allow you to go unbroken. Move well with hips back and down, chest up, belly tight, flat back - for every rep. Break up the toes to bar into small, manageable sets of 2-6 reps at a time. You may be able to start out with some bigger sets, but don't be TOO surprised if you are doing some singles by the end!

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

EMOM 12 Min (Every Minute on the Minute for 12 Minutes)

20 SB Hop Overs/Double Unders
5 Sandbag Over Shoulder
Max Reps Toes to Bar / Alternating V-Up

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

Extra Challenge
Men/Women: Increase Double Unders to 30 Reps and/or use a heavier bag or D-Ball if you have one.
Score: Total Toes to Bar or V-Up Reps Only

Goal:
Toes to Bar: 50-100
Alt V-Up: 90-120

COACHES NOTES
There is a pretty broad range today if you are doing toes to bar. You'll need to get 5-8 reps each minute to hit the goal.

The hop over/double unders and sandbag over shoulder should go fairly quick, giving you at least a 20-30 seconds for toes to bar or v-ups. Lower the number of over the shoulder reps if you aren't getting enough time to do any toes to bar or v-ups! If doing alternating v-ups, keep in mind we are looking for a higher number of reps.

For the toes to bar you may be able to start out with some bigger sets, but don't be TOO surprised if you are doing some singles by the end!

Usually we suggest a sandbag supine toe touch option for Program C when there are toes to bar or v-ups - but for this particular workout it takes too much time to get into position! Best to go with one of the other options!

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

Double/Single Unders

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

KB/DB Deadlift

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

Toes to Bar

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Sit Up

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, banded or foot assisted. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.

This one is a - not very nice - Thanksgiving tradition around here! If nothing else - you'll definitely work up an appetite!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUAD FOAM ROLL DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BODY DAILY TUNE UP

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

This one is a - not very nice - Thanksgiving tradition around here! If nothing else - you'll definitely work up an appetite!

For Time:

3 Rounds
Run 400 Meters
21 Dumbbell Thrusters

Rest 3 Min

3 Rounds
Run 300 Meters
15 Dumbbell Thrusters

Rest 3 Min

3 Rounds
Run 200 Meters
9 Dumbbell Thrusters

Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs

**Could also do this version with a sandbag!

Extra Challenge
Men: 21s - 35# DBs, 15s - 40# DBs, 9s - 50# DBs
Women: 21s - 25# DBs, 15s - 30# DBs, 9s - 35# DBs

(So for Extra Challenge you just go up in weight for each new 3 round section)

If you don't have the dumbbell inventory to do that with - just use heavier dumbbells for the whole thing.

Score: Total Time

Goal: Under 30 Minutes

COACHES NOTES
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.

For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.

If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

This one is a - not very nice - Thanksgiving tradition around here! If nothing else - you'll definitely work up an appetite!

For Time:

3 Rounds
Run 400 Meters
21 Barbell Thrusters

Rest 3 Min

3 Rounds
Run 300 Metes
15 Barbell Thrusters

Rest 3 Min

3 Rounds
Run 200 Meters
9 Barbell Thrusters

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 21s - 75#, 15s - 95#, 9s - 115#
Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for Extra Challenge you go up in weight for each new 3 Round section)

Score: Total Time

Goal: Under 30 Minutes

COACHES NOTES
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.

For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.

If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

This one is a - not very nice - Thanksgiving tradition around here! If nothing else - you'll definitely work up an appetite!

For Time:

3 Rounds
21 Cal Row/Bike
21 Thrusters

Rest 3 Min

3 Rounds
15 Cal Row/Bike
15 Thrusters

Rest 3 Min

3 Rounds
9 Cal Row/Bike
9 Thrusters

Suggested Weight
Men: 75#
Women: 55#

**Could also do this version with dumbbells or even a sandbag!

Extra Challenge
Men: 21s - 75#, 15s - 95#, 9s - 115#
Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for Extra Challenge you go up in weight for each new 3 Round section)

Score: Total Time

Goal: Under 30 Minutes

COACHES NOTES
Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

We realize that we don't usually do equal calories on the rower and bike - BUT this workout is 5 years old now and we can't change it for anyone who may have made it tradition. So enjoy!

If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.

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.

Thruster/Wallball

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

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.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY DAILY TUNE UP, LOWER BODY DAILY TUNE UP
POST: NECK & SHOULDER RELIEVER, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

Day after Thanksgiving - keeping it simple with the Program A single dumbbell workout!

5 Sets

Each Set is a 3 Minute AMRAP (As Many Rounds and Reps as Possible in 3 Minutes)

12 Alternating Dumbbell Power Snatch
8 Push Up + Pull Across

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

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

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

Score: Total Number of Completed Rounds + any Additional Reps from ALL 5 AMRAPS (Sets) Combined!

Goal: 12-18 Rounds

COACHES NOTES
So just to clarify, this workout is five 3 minute AMRAPs with a minute of rest between each one. The goal is to get roughly 3 rounds in each AMRAP give or take a few reps. If you only get 2 rounds in the first one, make sure to customize further in the remaining AMRAPs. Choose a weight on the snatches that you can do unbroken. Make sure that you are set up properly for each repetition. For the push up + pull across, 8 reps should take about 30 seconds which means choosing a customization that you can do unbroken, for most if not all the way. Keep that nice rigid plank position, especially when reaching through and pulling across.

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

5 Sets

Each Set is a 3 Minute AMRAP (As Many Rounds and Reps as Possible in 3 Minutes)

8 Barbell Power Snatch
8 Push Up + Pull Across

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

Suggested Weight
Men: 75# Barbell / 40# DB for Push Up + Pull Across
Women: 55# Barbell / 25# DB for Push Up + Pull Across

Extra Challenge
Men: 95# / 50# DB for Push Up + Pull Across
Women: 65# / 35# DB for Push Up + Pull Across

Score: Total Number of Completed Rounds + any Additional Reps from ALL 5 AMRAPS (Sets) Combined!

Goal: 12-18 Rounds

COACHES NOTES
So just to clarify, this workout is five 3 minute AMRAPs with a minute of rest between each one. The goal is to get roughly 3 rounds in each AMRAP give or take a few reps. If you only get 2 rounds in the first one, make sure to customize further in the remaining AMRAPs. Choose a weight on the snatches that you can do unbroken. If you end up breaking into 2 sets in the later rounds, that's probably fine. We just don't want you going so heavy that you are breaking it up from the beginning. Make sure that you are set up properly for each repetition. For the push up + pull across, 8 reps should take about 30 seconds which means choosing a customization that you can do unbroken, for most if not all the way. Keep that nice rigid plank position, especially when reaching through and pulling across.

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Sets

Each Set is a 3 Minute AMRAP (As Many Rounds and Reps as Possible in 3 Minutes)

8 Sandbag Ground to Overhead
8 Push Up + Lateral Drag

Rest 1 Minute Between Sets (After Each 3 Minute AMRAP)

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

Score: Total Number of Completed Rounds + any Additional Reps from ALL 5 AMRAPS (Sets) Combined!

Goal: 12-18 Rounds

COACHES NOTES
So just to clarify, this workout is five 3 minute AMRAPs with a minute of rest between each one. The goal is to get roughly 3 rounds in each AMRAP give or take a few reps. If you only get 2 rounds in the first one, make sure to customize further in the remaining AMRAPs. For the ground to overhead, you can release the bag on the way down between each rep. Just make sure that you set right back up as soon as the bag hits the ground. And, focus on a really solid set up position for each rep. For the push up + lateral drag, 8 reps should take about 30 seconds which means choosing a customization that you can do unbroken, for most if not all the way. Keep that nice rigid plank position, especially when reaching through and dragging across.

MAMA MODIFICATIONS

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUADS/IT BAND
POST: LOWER BACK RELEASE, UPPER BODY DAILY TUNE UP

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

100 Meter Farmer Carry
8 Devil Step Up

**If unable to Farmer Carry due to space or weather reasons - see suggestions in Coaches Notes below.

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 Time

Goal: 18-24 Minutes

COACHES NOTES
Oh boy! Say goodbye to your grip, guys. The farmer carry is enough to have your forearms screaming but pair that with weighted step ups and you're in for a treat. It'll be important that you give your grip quick breaks early on so that you can stay somewhat consistent across the 10 rounds. You're looking to finish a round every 1:45-2:30. Set your dumbbells down at the halfway point on the carry (even though it's a relatively short distance!). Set them down before starting the step ups and maybe once or twice during the set of 8 each time. It doesn't need to be a crazy long break - just enough to release the tension in your forearms. Make sure to keep your shoulders back and belly tight as you step up onto the box. Take your time setting your feet properly out of the burpee portion so that your back is flat when you deadlift the dumbbells up!

Farmer Carry Customizations:
1 Min March
1 Min SUPER Low Step Up
1 Min Bike or Row
1 Min Double Unders

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

10 Rounds

100 Suitcase Carry
8 Sandbag Burpee + Step Up

**If unable to Suitcase Carry due to space or weather reasons - see suggestions in Coaches Notes below.

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

Score: Total Time

Goal: 18-24 Minutes

COACHES NOTES
Alright, guys - you're looking to finish a round every 1:45-2:30. Your core is going to be taxed big time throughout this workout - from resisting the weight of the sandbag during the suitcase carry and the lopsided loading of the step ups. Make sure to switch hands at the halfway point during the carry and switch shoulders for each step up rep. Be mindful of keeping your shoulders back and belly tight as you step up onto the box. Take your time setting your feet properly out of the burpee portion so that your back is flat when you clean the bag up to your shoulder.

Suitcase Carry Customizations:
1 Min March
1 Min SUPER Low Step Up
1 Min Bike or Row
1 Min Double Unders

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

Partner 1: 100 Meter Farmer Carry

While

Partner 2: Max Reps Dumbbell Burpee Step Up

Then SWITCH

Partner 1: Max Reps Dumbbell Burpee Step Up

While

Partner 2: 100 Meter Farmer Carry

**If unable to Farmer Carry due to space or weather reasons - see suggestions in Coaches Notes below.

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 1: Total Dumbbell Burpee Step Up Reps
Score 2: Total Time

Goal 1: 140-180 Reps
Goal 2: 18-24 Minutes

COACHES NOTES
Oh boy! Say goodbye to your grip, guys. The farmer carry is enough to have your forearms screaming but pair that with weighted step ups and you're in for a treat. It'll be important that you give your grip quick breaks early on so that you can stay somewhat consistent across the 10 rounds. Set your dumbbells down at the halfway point on the carry (even though it's a relatively short distance!). Set them down before starting the step ups and maybe once or twice during your max set. You're looking to get 7-9 devil step ups each time it's your turn. It doesn't need to be a crazy long break - just enough to release the tension in your forearms. Make sure to keep your shoulders back and belly tight as you step up onto the box. Take your time setting your feet properly out of the burpee portion so that your back is flat when you deadlift the dumbbells up!

Farmer Carry Customizations:
1 Min March
1 Min SUPER Low Step Up
1 Min Bike or Row
1 Min Double Unders

MAMA MODIFICATIONS

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.

Devil Step Up

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 the "Devil" part of this movement are Bear Pose Burpee, KB Swing, or Ball Slam. If you have any pubic symphysis pain or SPD you may want to modify the Step Up 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 or do a lateral step up or lunge. If you need to customize further, you could do DB Squats or Single Leg Box Squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Video Block

Double-click here to add a video by URL or embed code. Learn more

---

WARM UP

WORKOUT

Video Block

Double-click here to add a video by URL or embed code. Learn more

---

WARM UP

WORKOUT