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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

Run 800 Meters
50 Kettlebell Overhead Swings
30 Kipping Pull Up

Rest 3 Minute Between Rounds

Strict Pull Option: 15-20 Strict Pull Ups

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

Extra Challenge:
GLORY DAYS: 16 Bar/Ring Muscle Ups to Replace Pull Ups

Score:
Round 1
Round 2

Goal: 7-10 Minutes per Round

Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.

Choose a weight on the swings that you can complete 50 reps in around 2 minutes. Think 1-3 sets with just long enough to give the grip a break.

The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.

If you are not able to run for any reason, go with the following version of the workout:

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

Rest 3 Minutes

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

Run 800 Meters
30 Barbell Deadlift
30 Kipping Pull Up

Rest 3 Minute Between Rounds

Strict Pull Option: 15-20 Strict Pull Ups

Suggestions
Men: 155-185#
Women: 95-125#

Extra Challenge:
Men: 205-245#
Women: 135-165#

Glory Days Option: 16 Bar/Ring Muscle Ups to Replace Pull Ups

Score:
Round 1
Round 2

Goal: 7-10 Minutes per Round

Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.

The deadlifts should take about 2 minutes. Choose a load that you can complete sets of at least 8-10 reps at a time. It should be heavy enough that you have to break at least once but not so heavy that you are getting sloppy or having to go down to really small sets.

The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.

If you are not able to run for any reason, go with the following version of the workout:

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

Rest 3 Minutes

4 Rounds

1 Min Continuous Movement
15 KB Swing
8 Pull Up

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

60 Cal (M) / 44 Cal (W) - Assault Bike
-OR- 1000 Meter Row

50 Kettlebell Overhead Swings
30 Kipping Pull Up

Rest 3 Minute Between Rounds

Strict Pull Option: 15-20 Strict Pull Ups

**Could also do this with barbell option found in Program B.

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

Extra Challenge:
GLORY DAYS: 16 Bar/Ring Muscle Ups to Replace Pull Ups

Score:
Round 1
Round 2

Goal: 7-10 Minutes per Round

Coaches Notes
You are going to have to keep things moving with minimal breaks/rest to hit the goal on this one. The run should take 3:30-4:30 each time. With the 3 minute rest in between rounds, you should be relatively fresh for both runs.

Choose a weight on the swings that you can complete 50 reps in around 2 minutes. Think 1-3 sets with just long enough to give the grip a break.

The pull ups can be broken up more, but the rest in between should be 5-10 seconds depending on the size of each set. Break them up into 2-5 sets. You should be able to do at least 6 reps at a time.

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.

Pull Ups

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Minutes)

30 Double Unders/Hop Overs
16 Push Up + Taps
30 Double Unders/Hop Overs
16 Alternating Dumbbell Shoulder Press

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / Increase Push Up + Taps to 24 Reps
Women: 35# DBs / Increase Push Up + Taps to 24 Reps

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds

Coaches Notes
Holy shoulders! It may be worth going with hop overs today just to give your shoulders a quick break. If you do decide on double unders, try to keep your shoulders as relaxed as possible and concentrate on rotating the rope using solely the motion of your wrists! Break the push up + taps into 3-4 sets from the start since it's easy to transition in and out of that position. Choose a weight for the presses that you COULD do unbroken when fresh, but definitely break those up into 2-3 sets from the beginning so that you can sustain for the entire 12 minutes.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Minutes)

30 Double Unders/Hop Overs
16 Push Up + Taps
30 Double Unders/Hop Overs
12 Shoulder Press

Suggestions
Men: 75-95#
Women: 45-55#

Extra Challenge:
Men: 115# / Increase Push Up + Taps to 24 Reps
Women: 65# / Increase Push Up + Taps to 24 Reps

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds

Coaches Notes
Holy shoulders! It may be worth going with hop overs today just to give your shoulders a quick break. If you do decide on double unders, try to keep your shoulders as relaxed as possible and concentrate on rotating the rope using solely the motion of your wrists! Break the push up + taps into 3-4 sets from the start since it's easy to transition in and out of that position. Choose a weight for the presses that you COULD do unbroken when fresh, but definitely break those up into 2-3 sets from the beginning so that you can sustain for the entire 12 minutes.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Minutes)

30 Double Unders/Hop Overs
16 Push Up + Taps
30 Double Unders/Hop Overs
12 Seated Sandbag Shoulder Press

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

Extra Challenge:
Men/Women: Increase Push Up + Taps to 24 Reps and Seated Shoulder Press to 16

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds

Coaches Notes
Holy shoulders! It may be worth going with hop overs today just to give your shoulders a quick break. If you do decide on double unders, try to keep your shoulders as relaxed as possible and concentrate on rotating the rope using solely the motion of your wrists! Break the push up + taps into 3-4 sets from the start since it's easy to transition in and out of that position. Choose a weight for the presses that you COULD do unbroken when fresh, but definitely break those up into 2-3 sets from the beginning so that you can sustain for the entire 12 minutes.

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

TEAM VERSION

In Teams of 2 Complete:

Part 1:

10 Rounds (5 Rounds Each)

30 Double Unders/Hop Overs
16 Push Up + Taps

Complete 5 Rounds Each in a you go - I go fashion

NO REST BETWEEN PART 1 AND PART 2

Part 2:

10 Rounds (5 Rounds Each)

30 Double Unders/Hop Overs
16 Alternating Dumbbell Shoulder Press

Complete 5 Rounds Each in a you go - I go fashion

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / Increase Push Up + Taps to 24 Reps
Women: 35# DBs / Increase Push Up + Taps to 24 Reps

Score: Total Time
Goal: 22-30 Minutes

Coaches Notes
So for this one, Partner 1 will start off and complete 30 DUs/Hop Overs then 16 Push Up + Taps while Partner 2 rests. When Partner 1 has completed an entire round, he/she will rest while Partner 2 completes an entire round (30+16). That's 2 rounds out of 10. Continue going back and forth. Once Partner 2 completes their 5th round, transition into Part 2, which works the same way wbut with 16 alternating presses. You guys are done when the 10th round of 30 DUs/Hop Overs and 16 presses are done.

Since your shoulders get a break while your partner works, choose a push up + taps variation / pace that will challenge you. You don't want your partner waiting around too long so be sure you can get those 16 reps one in under a minute. Same idea goes for the shoulder press. You should be able to do the 16 reps unbroken - but consider breaking once from the beginning just for the sake of keeping your shoulders from dying!

MAMA MODIFICATIONS

Double/Single Unders

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

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.

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.

No Vault workout this week! Instead - enjoy this workout from the Diagnostics Series! This is Diagnostic Test #9!

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Level 1:

3 Sets

Each Set is 5 Rounds of:

6 Barbell Power Clean & Jerk
4 Barbell Thruster

Rest 2 Minutes Between Sets

Level 1 Requirements

Dumbbell Option:
Men: 25-30# DBs
Women: 15-20# DBs

Barbell Option:
Men: 55#
Women: 35-45#

**If using an empty 35-45# barbell for this one, you don't need to touch the ground - have each rep start at mid-shin.

No Customizations Allowed for Level 1

Score: Total Time (Including Rest)
Score to Pass Level 1: Under 16 Minutes

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Level 2:

3 Sets

Each Set is 5 Rounds of:

6 Barbell Power Clean & Jerk
4 Barbell Thruster

Rest 2 Minutes Between Sets

Level 2 Requirements

Dumbbell Option:
Men: 40# DBs
Women: 25# DBs

Barbell Option:
Men: 95#
Women: 65#

No Customizations Allowed for Level 2

Score: Total Time (Including Rest)
Score to Pass Level 2: Under 16 Minutes

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Level 3 & 4:

3 Sets

Each Set is 5 Rounds of:

6 Barbell Power Clean & Jerk
4 Barbell Thruster

Rest 2 Minutes Between Sets

Level 3 Requirements

Dumbbell Option:
Men: 40# DBs
Women: 25# DBs

Barbell Option:
Men: 95#
Women: 65#

No Customizations Allowed for Level 3

Score: Total Time (Including Rest)
Score to Pass Level 3: Under 14 Minutes

Level 4 Requirements

Dumbbell Option:
Men: 50# DBs
Women: 35# DBs

Barbell Option:
Men: 115#
Women: 75#

Level 4 Customizations Allowed

No customizations needed for this workout!

Score: Total Time (Including Rest)
Score to Pass Level 4: Under 13 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.

Jerk

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 Strict Press, Seated Strict Press, or even Front 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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Toes to Bar
-OR-
16 Weighted Sit Ups
Run 200 Meters
16 Alternating Dumbbell Shoulder Rack Lunges

Rest 1 Minute Between Rounds

You could also do this version with sandbag front rack lunges!

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

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to go extra challenge if you finish first 4 rounds (including rest) under 17 minutes (not including the FOURTH 1 minute rest)

Score: Total Time (Including Rest)
Goal: 18-22 Minutes

To hit the goal, you'll need to maintain a pace of 3:45-4:45 per round. The runs should each take about a minute. Adjust distance before the workout if you think you'll be way over that. Break up the toes to bar into smaller, more manageable sets to avoid going to failure. We want to be able to do sets of 4-7 reps at a time the whole way through. All 12 reps should take under a minute each time.

Choose a weight on the lunges that you can do in 1-2 sets the whole way. Remember to keep your chest up and belly tight on the way down and back up!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Toes to Bar
-OR-
16 Weighted Sit Ups
Run 200 Meters
16 Alternating Barbell Front Rack Lunges

Rest 1 Minute Between Rounds

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

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to go extra challenge if you finish first 4 rounds (including rest) under 17 minutes (not including the FOURTH 1 minute rest)

Score: Total Time (Including Rest)
Goal: 18-22 Minutes

To hit the goal, you'll need to maintain a pace of 3:45-4:45 per round. The runs should each take about a minute. Adjust distance before the workout if you think you'll be way over that. Break up the toes to bar into smaller, more manageable sets to avoid going to failure. We want to be able to do sets of 4-7 reps at a time the whole way through. All 12 reps should take under a minute each time.

Choose a weight on the lunges that you can do in 1-2 sets the whole way. Remember to keep your chest up and belly tight on the way down and back up!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

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

12 Toes to Bar
-OR-
16 Weighted Sit Ups

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

16 Alternating Barbell Front Rack Lunges

Rest 1 Minute Between Rounds

*Could also do this version with sandbag or dumbbells as seen in Program A.

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

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to go extra challenge if you finish first 4 rounds (including rest) under 17 minutes (not including the FOURTH 1 minute rest)

Score: Total Time (Including Rest)
Goal: 18-22 Minutes

To hit the goal, you'll need to maintain a pace of 3:45-4:45 per round. The row/bike intervals should each take about a minute. Adjust distance/calories before the workout if you think you'll be way over that.

Break up the toes to bar into smaller, more manageable sets to avoid going to failure. We want to be able to do sets of 4-7 reps at a time the whole way through. All 12 reps should take under a minute each time.

Choose a weight on the lunges that you can do in 1-2 sets the whole way. Remember to keep your chest up and belly tight on the way down and back up!

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.

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.

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.

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.

Program A and SHIFT only today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

25 Kettlebell Overhead Swings
15 Box Jump Overs

Suggested Weight
Men: 40-55# KB/DB / 22-24" Box
Women: 25-35# KB/DB / 18-20" Box

Extra Challenge
2 Options:
Men/Women: Increase Reps to 30/20
OR
Men/Women: Use a heavier KB/DB and higher box keeping the reps at 25/15

Score: Total Time
Goal: 12-18 Minutes

Simple and effective couplet today. This is a great combination of movements that both require an explosive hip action. We are shooting for 2:30-3:30 per round. So, choose a weight and variation on the swing that you can complete 25 reps in 1-3 sets the whole way. They should take less than 1:30. For the box jump overs, try to step down off the box so that your feet are set up to go right into the next rep. These should take about a minute to complete. Remember that because the swings are going to wear on your hip extension, you may need to be a bit more aggressive on the jumps. If you think you'll just crush the goal time for this one, consider going with one of the extra challenge options today.

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

MAMA MODIFICATIONS

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds

Run 400 Meters
12 Pull Up
24 Push Up
36 Wall Balls
Run 400 Meters

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups per Round

Suggested Weight:
Men: 18-20# Ball
Women: 13-15# Ball

Extra Challenge:
Men/Women: Increase Reps to:

20 Kipping Pull Ups
34 Push Ups
48 Wall Balls

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 7-10 Minutes

A good amount of running today. Make sure you warm up thoroughly. Each round should take 7:00-10:00 but expect that round 1 is going to be a bit faster than round 3. Chances are, you will have to break up one or more movements as the workout progresses. The runs should take 2:00-2:30 each time. Choose a variation on the pull ups that you can complete them in 1-3 sets the whole way. If you are breaking into multiple sets, keep the breaks short - they should take a minute or less each time.

Break up the push ups early. We don't want them to completely fall apart at the end. Make sure you can do at least 6 reps at a time the whole way. For the wall balls, your arms are going to be fatigued from the preceding upper body movements so put a little more explosiveness in the hips coming up out of the squat. Then, use the first 20-30 seconds of the last run to shake out the legs before you pick up the pace and get a little (or a lot) uncomfortable. Go with a weight or target height that allows you to complete the wall balls in under 2 minutes - think 1-3 sets.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

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

12 Pull Up
24 Push Up
36 Wall Balls

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

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups per Round

Suggested Weight
Men: 18-20# Ball
Women: 13-15# Ball

Extra Challenge:
Men/Women: Increase Reps to:

20 Kipping Pull Ups
34 Push Ups
48 Wall Balls

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 7-10 Minutes

A good amount of rowing or biking today. Make sure you warm up thoroughly. Each round should take 7:00-10:00 but expect that round 1 is going to be a bit faster than round 3. Chances are, you will have to break up one or more movements as the workout progresses. The row/bike should take 2:00-2:30 each time. Choose a variation on the pull ups that you can complete them in 1-3 sets the whole way. If you are breaking into multiple sets, keep the breaks short - they should take a minute or less each time.

Break up the push ups early. We don't want them to completely fall apart at the end. Make sure you can do at least 6 reps at a time the whole way. For the wall balls, your arms are going to be fatigued from the preceding upper body movements so put a little more explosiveness in the hips coming up out of the squat. Then, use the first 20-30 seconds of the last row/bike to shake out the legs before you pick up the pace and get a little (or a lot) uncomfortable. Go with a weight or target height that allows you to complete the wall balls in under 2 minutes - think 1-3 sets.

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.

Pull Ups

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Push Up/Push Up Taps

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

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.

This is a VERSION of a workout we have done on the last day of the year for the past few years. The original version is BRUTAL - and this one is a little more realistic. But, will put the original version in Coaches Notes if you REALLY want to give it a go (or a re-test).

Keeping with the theme of 12 for this though - to represent the last 12 months! Happy final day of 2021!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Rounds

12 Alternating Dumbbell Power Snatch
12 Alternating Farmer Step Ups

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: 14-18 Minutes

Final workout of the year y'all! Let's put a bow on 2021 with this one. You will definitely have to keep moving to stay within the goal range today. Set yourself up with weight and movement customizations that you won't have to be breaking up a lot. We are shooting for roughly a round a minute.

For the snatches, go with a weight that you can go unbroken for at least the first 8 rounds, if not the whole way. These should take around 30 seconds. Ideally the farmer steps are also unbroken. Consider also, breaking them into 2 quick sets from the beginning to avoid lighting that fire in your legs until later on in the workout. Make sure you check out the customizations if you are unable to perform step ups today.

Original Workout:

24 Minute AMRAP
20 Alternating DB Snatch
21 Alternating DB Step Up

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Rounds

8 Barbell Power Snatch
12 Alternating Farmer Step Up

**No dumbbells or KBs to step up with? You may choose to do plate hug step ups or back rack step ups

Suggested Weight
Men: 75# Barbell / 40# DBs / 20-24" Box
Women: 55# Barbell / 25# DBs / 16-20" Box

Extra Challenge:
Men: 95-115# Barbell / 40-50# DBs / 22-24" Box
Women: 65-75# Barbell / 25-35# DBs / 18-20" Box

Score: Total Time
Goal: 14-18 Minutes

Final workout of the year y'all! Let's put a bow on 2021 with this one. You will definitely have to keep moving to stay within the goal range today. Set yourself up with weight and movement customizations that you won't have to be breaking up a lot. We are shooting for roughly a round a minute.

For the snatches, go with a weight that you can go unbroken for at least the first 8 rounds, if not the whole way. These should take around 30 seconds. Ideally the farmer steps are also unbroken. Consider also, breaking them into 2 quick sets from the beginning to avoid lighting that fire in your legs until later on in the workout. Make sure you check out the customizations if you are unable to perform step ups today.

Original Workout:

24 Minute AMRAP
10 Power Snatch
21 Alternating DB Step Up

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Rounds

12 Sandbag Ground to Overhead
12 Alternating Sandbag Shoulder Step Ups

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

Score: Total Time
Goal: 14-18 Minutes

Final workout of the year y'all! Let's put a bow on 2021 with this one. You will definitely have to keep moving to stay within the goal range today. Set yourself up with weight and movement customizations that you won't have to be breaking up a lot. We are shooting for roughly a round a minute.

For the ground to overhead, go with a weight that you can go unbroken for at least the first 8 rounds, if not the whole way. These should take around 30 seconds. Ideally the steps are also unbroken. Consider also, breaking them into 2 quick sets from the beginning to avoid lighting that fire in your legs until later on in the workout. Make sure you check out the customizations if you are unable to perform step ups today.

Original Workout:

24 Minute AMRAP
10 Sandbag Ground to Overhead
21 Alternating Sandbag Step Up

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.

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.

And THIS one is to represent the 12 months of this BRAND NEW YEAR!!!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Rounds

12 Plank Pull Across
12 Dumbbell Hang Power Clean
24 Air Squat

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

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

Score: Total Time
Goal: 18-24 Minutes

Coaches Notes
Wow! What a way to kick off 2022. You're looking to finish each round in1:30-2:00. It's likely that your first few rounds will be quicker than that but over 12 rounds, your pace is bound to slow down a bit. For the plank pull across, really focus on keeping your hips down as you reach across your chest. It helps if you squeeze your butt and quads. Each rep counts toward the 12 so you're doing 6 on both sides. Choose a weight for the hang power cleans that you can do unbroken for at least the first half of the workout and then at most, break once. Find a steady pace on the squats so that you aren't starting/stopping a ton. You should be getting those done in around a minute or less - definitely no longer than 1:15.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Rounds

12 Plank Pull Across
12 Barbell Hang Power Clean
24 Air Squat

**No dumbbell to pull across? Do plate up and over.

Suggested Weight
Men: 40# DB (pull across) / 95# Barbell
Women: 25# DB (pull across / 65# Barbell

Extra Challenge:
Men: 50# DB (pull across) / 115#
Women: 35# DB (pull across) / 75#

Score: Total Time
Goal: 18-24 Minutes

Coaches Notes
Wow! What a way to kick off 2022. You're looking to finish each round in1:30-2:00. It's likely that your first few rounds will be quicker than that but over 12 rounds, your pace is bound to slow down a bit. For the plank pull across, really focus on keeping your hips down as you reach across your chest. It helps if you squeeze your butt and quads. Each rep counts toward the 12 so you're doing 6 on both sides. Choose a weight for the hang power cleans that you can do unbroken for at least the first half of the workout and then at most, break once. Find a steady pace on the squats so that you aren't starting/stopping a ton. You should be getting those done in around a minute or less - definitely no longer than 1:15.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Rounds

12 Sandbag Plank Lateral Drag
12 Sandbag Hang Power Clean
24 Air Squat

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

Score: Total Time
Goal: 18-24 Minutes

Coaches Notes
Wow! What a way to kick off 2022. You're looking to finish each round in1:30-2:00. It's likely that your first few rounds will be quicker than that but over 12 rounds, your pace is bound to slow down a bit. For the plank lateral drags, it helps if you lift up on the side of the bag that you grab so that there's less friction holding the bag "back." Each rep counts toward the 12 so you're doing 6 on both sides. The hang power cleans should take 25-40 seconds. If the 12 reps are taking you much longer than that, consider reducing the reps. Find a steady pace on the squats so that you aren't starting/stopping a ton. You should be getting those done in around a minute or less - definitely no longer than 1:15.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds

100 Plank Pull Across (Combined)
100 Dumbbell Hang Power Clean (Combined)
200 Air Squat (Combined)

**One person works at a time throughout.

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

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time
Goal: 25-30 Minutes

Coaches Notes
Wow! What a way to kick off 2022. So while one person works, the other person rests. Make sure that each time it's your turn to work, you are pushing the pace since you get rest throughout the workout while your partner works. For both the plank pull across and the hang cleans, you and your partner should be working to get each of those 100 reps done in 2:30-3:00. Be sure to choose weight(s) and/or customizations that allows for that pace. Each plank pull across rep counts toward the total. So right arm = 1, left arm = 2, right arm = 3, so on and so on. On the air squats, you're shooting to finish the 200 reps in 4:30-6:00. That means knocking out 35-45 squats per minute.

MAMA MODIFICATIONS

Plank Hold

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 an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Power Clean

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

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2021 VAULT: DUMBBELL ZEUS

25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)

30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2+ Rounds

Coaches Notes
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. Because you can't (or maybe shouldn't - haha) drop the dumbbells from overhead, commit to doing 2-3 reps of the clusters at a time and rest a little longer between sets!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2021 VAULT: BARBELL ZEUS

25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)

30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs

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

Extra Challenge:
Men: 135# +
Women: 95# +

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2+ Rounds

Coaches Notes
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to sav the energy of lowering the bar to the floor.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2021 VAULT: SANDBAG ZEUS

25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)

30 Sandbag Over the Shoulder
12 Burpee Box Jump Overs
20 Sandbag Squat Cleans
12 Burpee Box Jump Overs
10 Sandbag Clusters
12 Burpee Box Jump Overs

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2+ Rounds

Coaches Notes
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to sav the energy of lowering the bag to the floor.

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

MAMA MODIFICATIONS

Power Clean

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

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Thruster/Wallball

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

18 Alternating Dumbbell Strict Press
18 Kipping Pull Up
400 Meter Run

Rest 1 Minute Between Rounds

Strict Pull Up Option: 9-12 Strict Pull Ups per Round

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

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

Score: Total Time (Including Rest) - Goal is for each round to be consistent

Goal: 15-20 Minutes

Coaches Notes
We are looking for 3:00-4:15 per round on this one. And, as the goal states, we want to be consistent with our times across each round set a pace at the beginning that you think you can maintain aka don't go full send! The alternating strict press should be in one or 2 sets for all rounds. Keep in mind that these will become way more challenging in rounds 3 and 4. Choose a variation on the pull up that you can complete them in 4 sets or less the whole way. They should take less than 1:15 each time.

For the run, push the pace. You get to rest afterward! Think roughly 2 minutes for each 400m interval.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

12 Bench Press
18 Kipping Pull Up
400 Meter Run

Rest 1 Minute Between Rounds

Strict Pull Up Option: 9-12 Strict Pull Ups per Round

*Could also do this version with seated sandbag strict press.

Suggested Weight
Men: 115-135#
Women: 65-75#

Extra Challenge:
Men: 155#+
Women: 95#+

Score: Total Time (Including Rest) - Goal is for each round to be consistent

Goal: 15-20 Minutes

Coaches Notes
We are looking for 3:00-4:15 per round on this one. And, as the goal states, we want to be consistent with our times across each round set a pace at the beginning that you think you can maintain aka don't go full send!

The bench press should be in one or 2 sets for all rounds. Keep in mind that these will become way more challenging in rounds 3 and 4. Choose a variation on the pull up that you can complete them in 4 sets or less the whole way. They should take less than 1:15 each time.

For the run, push the pace. You get to rest afterward! Think roughly 2 minutes for each 400m interval.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

12 Bench Press
18 Kipping Pull Up
30 Cal (M) / 22 Cal (W) Assault
-OR- 500 Meter Row

Rest 1 Minute Between Rounds

Strict Pull Up Option: 9-12 Strict Pull Ups per Round

**Could also do this version with dumbbells as seen in Program A or seated sandbag strict press.

Suggested Weight
Men: 115-135#
Women: 65-75#

Extra Challenge:
Men: 155#+
Women: 95#+

Score: Total Time (Including Rest) - Goal is for each round to be consistent

Goal: 15-20 Minutes

Coaches Notes
We are looking for 3:00-4:15 per round on this one. And, as the goal states, we want to be consistent with our times across each round set a pace at the beginning that you think you can maintain aka don't go full send!

The bench press should be in one or 2 sets for all rounds. Keep in mind that these will become way more challenging in rounds 3 and 4. Choose a variation on the pull up that you can complete them in 4 sets or less the whole way. They should take less than 1:15 each time.

For the row/bike, push the pace. You get to rest afterward! Think roughly 2 minutes for each interval.

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

MAMA MODIFICATIONS

Shoulder Press

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Run/Jog

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

20 DB Hop Overs
8 Single Arm Dumbbell Power Snatch (Right)
8 Single Shoulder Rack Dumbbell Lunge (Right)
20 DB Hop Overs
8 Single Arm Dumbbell Power Snatch (Left)
8 Single Shoulder Rack Dumbbell Lunge (Left)

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

Goal: 7-9 Rounds

Coaches Notes
Each round should take roughly 1:30 today. The hop overs are going to give you just enough time to give the shoulders a break while keeping the heart rate up. Choose a weight on the snatches and lunges that you think you can go unbroken the whole way. You might even be able to lower to the shoulder after the 8th snatch and go right into the lunges. Or, if you do break in between, do it after the 7th snatch. Then, pick up the dumbbell for the 8th snatch, lower to the shoulder and you are in position to get into the lunges. Don't get sloppy on the snatches, make sure you set up properly with the chest up, hips back and down, and belly tight for every rep!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

40 DB Hop Overs
10 Barbell Power Snatch
10 Alternating Barbell Front Rack Lunge

Suggested Weight
Men: 65-75#
Women: 45-55#

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes
Each round should take roughly 1:30 today. The hop overs are going to give you just enough time to give the shoulders a break while keeping the heart rate up. They should take 30 seconds or less each time. The weight is relatively light today. Go with something you think you can do unbroken most of not all the way. Don't get sloppy on the snatches, make sure you set up properly with the chest up, hips back and down, and belly tight for every rep!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)

40 SB Hop Overs
12 Sandbag Ground to Overhead
12 Alternating Sandbag Front Rack Lunge

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes
Each round should take roughly 1:30 today. The hop overs are going to give you just enough time to give the shoulders a break while keeping the heart rate up. They should take 30 seconds or less each time. For the ground to overheads, you can release the bag on the way down between each rep. Just make sure you set up immediately for the next rep, and that you are setting up properly with the chest up, belly tight, hips back and down. Hold on during the lunges and try to go unbroken the whole way!

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

2 Wall Walk
12 Dumbbell Squat

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

Extra Challenge:
Men/Women: 3 Wall Walks Each Round

Score: Total Time

Goal: 8-14 Minutes

Coaches Notes
This one should be fairly quick and dirty. Although it is 8 rounds and the last few are going to challenge you both mentally and physically. We are shooting for 1:00-1:45 per round. The wall walks should take no more than 45 seconds. You might go way faster than that at first but keep in mind that these are likely going to slow way down as the workout progresses. Remember that you can customize these to 4 push up + taps per wall walk, so 8 push up + taps per round.

Choose a weight on the squats that you can complete 12 reps in under a minute each time. This will be pretty doable at first but in the later rounds you may have to break them into two sets. Try not to break any more than that. If you think you will just crush the goal time, might be a good day for the extra challenge!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

2 Wall Walk
8 Barbell Front Squat

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

Extra Challenge:
Men: 135-155# / 3 Wall Walks
Women: 85-105# / 3 Wall Walks

Score: Total Time

Goal: 9-15 Minutes

Coaches Notes
This one should be fairly quick and dirty. Although it is 8 rounds and the last few are going to challenge you both mentally and physically. We are shooting for about a 1:00-1:50 per round. The wall walks should take no more than 45 seconds. You might go way faster than that at first but keep in mind that these are likely going to slow way down as the workout progresses. Remember that you can customize these to 4 push up + taps per wall walk, so 8 push up + taps per round.

Choose a weight on the squats that you can complete 8 reps in under a minute each time. That means that you can challenge yourself with the weight a bit and break them into 2 sets each time. But, try not to break any more than that. If you think you will just crush the goal time, might be a good day for the extra challenge!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

2 Wall Walk
12 Sandbag Front Squat

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

Extra Challenge:
Men/Women: 3 Wall Walks

Score: Total Time

Goal: 8-14 Minutes

Coaches Notes
This one should be fairly quick and dirty. Although it is 8 rounds and the last few are going to challenge you both mentally and physically. We are shooting for 1:00-1:45 per round. The wall walks should take no more than 45 seconds. You might go way faster than that at first but keep in mind that these are likely going to slow way down as the workout progresses. Remember that you can customize these to 4 push up + taps per wall walk, so 8 push up + taps per round.

The squats should take less than a minute each time. This will be pretty doable at first but in the later rounds you may have to break them into two sets. Try not to break any more than that. If you think you will just crush the goal time, might be a good day for the extra challenge!

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Days of Christmas Workout

Perform this workout just like the song!

1 Man Maker
2 Devil Press
3 Push Press
4 Thruster
5 Squat Clean
6 Plank Row (3 per arm)
7 Clean and Jerk
8 DB Farmer Lunges (Alternating)
9 Deadlift
10 Single Arm DB Snatch (Alt)
11 Weighted Sit Up
12 Devil Step Up

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

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

Score: Total Time

Goal: This one takes a while! (25-40 Minutes)

SO again - the way this works...

You do 1 Man Maker.

Then you do 2 Devil Press and 1 Man Maker.

Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.

Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.

Keep adding the next movement until you get through them all in that fashion.

See videos for all movement demos and choose the appropriate weight to move with good technique.

Don't worry so much about your time, have fun with it!!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Days of Christmas Workout

Perform this workout just like the song!

1 Squat Clean Thruster
2 Squat Snatch (or sub)
3 Push Press
4 Thruster
5 Squat Clean
6 Bent Over Row
7 Clean and Jerk
8 Front Rack Lunges (Alternating)
9 Deadlifts
10 Power Snatch
11 Good Mornings
12 Bar Facing Burpees

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

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

Score: Total Time

Goal: This one takes a while! (25-40 Minutes)

Ok so once again this goes just like the song -

1 Squat Clean Thruster

Then 2 Squat Snatch - 1 Squat Clean Thruster

Then 3 Push Press - 2 Squat Snatch - 1 Squat Clean Thruster

Then 4 Thruster, 3 Push Press, 2 Squat Snatch, 1 Squat Clean Thruster

Keep going until you get through them all!

Watch the video for all demos and choose an appropriate weight! This should be pretty light for you and not making you hit singles or anything close to that on any movement.

If you aren't ready for squat snatches go with overhead squats! If those aren't happening change that to a back squat.

Don't worry so much about your time, have fun with it!!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Days of Christmas Workout

Perform this workout just like the song!

1 Sandbag Burpee+Squat Clean Thruster
2 Sandbag Burpee
3 Sandbag Push Press
4 Sandbag Thruster
5 Sandbag Squat Clean
6 Push Up + Drag
7 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges(Alternating)
9 Sandbag Deadlifts
10 Sandbag Ground to Overhead
11 Sandbag Sit Ups
12 Sandbag Hand-Plant Step Over

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

Score: Total Time

Goal: This one takes a while! (25-40 Minutes)

SO again - the way this works...

You do 1 Sandbag Burpee Squat Clean Thruster.

Then you do 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Then you do 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Then 4 Sandbag Thrusters + 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

Don't worry so much about your time, have fun with it!!

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

MAMA MODIFICATIONS

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!

Man Makers

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/renegade row. 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!

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.

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.

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.

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.

MERRY CHRISTMAS!!

Official Christmas workout of SP! No equipment and no real serious warm up needed! This one can be done quickly so you can get back to family and friends - and can literally be done ANYWHERE!

The idea today is just to get in and get out quick!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

25 Burpees
50 Air Squats

Rest 1 Min

Score: Total Time (Including Rest)

Goal: Each Round Under 5 Minutes Including Rest (Under 23 Minutes TOTAL). Can you go under 4?

Coaches Notes
This workout is a Street Parking tradition and a great way to get you breathing heavy during the holidays! We don't really want you guys holding back. You don't necessarily need to go full send since it's a lot of reps but you should push the pace from the start. You'll know you're on pace if you're getting 10-15 burpees within a minute and 20-30 air squats within a minute. Have fun!!!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds EACH (20 Rounds Total)

10 Burpees
20 Air Squats

One partner does a full round while the other rests - then switch.

Keep switching back and forth until you have BOTH done 10 rounds.

Score: Total Time

Goal: 20-30 Minutes

Coaches Notes
You guys should NOT be holding back! The reps are relatively low each round and you get a nice little rest before going again. Each round should be done in 1:00-1:30. That's pushing the pace big time but we believe in you!!!

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

MAMA MODIFICATIONS

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERACLES

4 Rounds

Run 200 Meters
6 Man Makers
Run 200 Meters
12 Devil Press

*Can also use the sandbag for this version!

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

Extra Challenge:
Men/Women: Go Faster

Score: Total Time

Goal: 16-24 Min

COACHES NOTES
Be careful not to peacock this one, guys! Don't rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You're shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you're working with 1-2 minutes for the Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!

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

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

MANMAKER
You will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are
bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster
Single DB Manmaker

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
Step Burpee
No Push Up Burpee

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2021 VAULT: BARBELL HERACLES

4 Rounds

Run 200 Meters
6 Barbell Man Makers
Run 200 Meters
12 Devil Press/Plate Burpees

Suggested Weight
Men: 75# Bar / 40# DBs or 45# Plate
Women: 55# Bar / 25# DBs or 25# Plate

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

Score: Total Time

Goal: 16-24 Min

COACHES NOTES
Be careful not to peacock this one, guys! Don't rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You're shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you're working with 1-2 minutes for the Barbell Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press/Plate Burpees, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!

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

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

BARBELL MANMAKER
1 rep = Deadlift + Bent Over Row + Hang Squat Clean + Thruster

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

CUSTOMIZATIONS
Deadlift + Bent Over Row + Hang Power Clean + Thruster

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
Step Burpee
No Push Up Burpee

- OR -

PLATE BURPEE
Perform a burpee with your hands on a plate (touch your chest to the plate at the bottom). When you stand up from the burpee you bring the plate with you. Make sure you lift your chest, keep your back flat, and drive through your heels. Bring it to the chest. Step up onto the box. Stand all of the way up on your box/bench. Step off. Plate back to the ground - new burpee.

CUSTOMIZATIONS
Regular Burpee

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2021 VAULT: ROW/BIKE HERACLES

4 Rounds

250m Row or 15/11 Cal Bike
6 Man Makers
250m Row or 15/11 Cal Bike
12 Devil Press

*Can do this version with barbell, dumbbell, or sandbag!

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

Extra Challenge:
Men/Women: Go Faster

Score: Total Time

Goal: 16-24 Min

COACHES NOTES
Be careful not to peacock this one, guys! Don't rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You're shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you're working with 1-2 minutes for the Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

MANMAKER
You will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are
bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
Step Burpee

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.

Man Makers

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/renegade row. 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!

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 3 Minutes for 18 Minutes (6 Rounds Total)

16 Farmer Step Ups
16 Box Jump Overs

**Rest remainder of 3 minute window each time.

Suggested Weight
Men: 40-50# DBs / 20-24" Box
Women: 25-35# DBs / 16-20" Box

Extra Challenge:
Men/Women: Every 2 Minutes for 12 Minutes (6 Rounds Total)

Score: Fastest Round
Score: Slowest Round

Goal: 1:30-2:30

COACHES NOTES
The step ups and box jump overs combined should take about 2 minutes each time, giving you around a minute of rest at the end of each round. This will allow you to keep the intensity high when it is time to work. You may be a little faster at first and a little slower in the later rounds but you should always have a minimum of 30 seconds to rest between rounds.

Choose a weight on the step ups that you can complete 16 reps in 1-2 sets the whole way through. For the box jump overs, it's all about the pivot on top of the box. Try to get efficient with that so when you step down off the other side you are in the right position to jump right back up again. Make sure to check customizations if you don't have a box or bench to jump/step on. If jumping is not happening, rather than switching to step ups, go with kettlebell swings!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Reps for this version are slightly different

Every 3 Minutes for 18 Minutes (6 Rounds Total)

20 Plate Hug Step Ups
16 Box Jump Overs

**Rest remainder of 3 minute window each time.

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

Extra Challenge:
Men/Women: Every 2 Minutes for 12 Minutes (6 Rounds Total)

Score: Fastest Round
Score: Slowest Round

Goal: 1:30-2:30

COACHES NOTES
The step ups and box jump overs combined should take about 2 minutes each time, giving you around a minute of rest at the end of each round. This will allow you to keep the intensity high when it is time to work. You may be a little faster at first and a little slower in the later rounds but you should always have a minimum of 30 seconds to rest between rounds.

Choose a weight on the step ups that you can complete 20 reps in 1-2 sets the whole way through. For the box jump overs, it's all about the pivot on top of the box. Try to get efficient with that so when you step down off the other side you are in the right position to jump right back up again. Make sure to check customizations if you don't have a box or bench to jump/step on. If jumping is not happening, rather than switching to step ups, go with kettlebell swings!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 3 Minutes for 18 Minutes (6 Rounds Total)

16 Sandbag Shoulder Step Ups
16 Box Jump Overs

**Rest remainder of 3 minute window each time.

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

Extra Challenge:
Men/Women: Every 2 Minutes for 12 Minutes (6 Rounds Total)

Score: Fastest Round
Score: Slowest Round

Goal: 1:30-2:30

COACHES NOTES
The step ups and box jump overs combined should take about 2 minutes each time, giving you around a minute of rest at the end of each round. This will allow you to keep the intensity high when it is time to work. You may be a little faster at first and a little slower in the later rounds but you should always have a minimum of 30 seconds to rest between rounds.

Choose a weight on the step ups that you can complete 16 reps in 1-2 sets the whole way through. For the box jump overs, it's all about the pivot on top of the box. Try to get efficient with that so when you step down off the other side you are in the right position to jump right back up again. Make sure to check customizations if you don't have a box or bench to jump/step on. If jumping is not happening, rather than switching to step ups, go with kettlebell swings!

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

MAMA MODIFICATIONS

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

5 Burpee Pull Up
10 Dumbbell Power Clean
20 Air Squats

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

Extra Challenge:
Men: 50# DBs / Increase Reps to 8/12/24
Women: 35# DBs /Increase Reps to 8/12/24

Score: Total Time

Goal: 16-20 Minutes

COACHES NOTES
To hit the goal for this workout, we want to keep the rounds between 1:40 and 2:00. Choose a variation on the burpee pull ups that you can maintain a fluid pace for all 5 reps each round. They should take around 30 seconds. Focus on a good set up for every rep on the power cleans. No need to rush these reps, you've got 10 rounds so pay attention to the quality of your movement. Go with a weight that you can complete 10 reps in 1-2 sets the whole way. Dig in on the air squats. Try not to break them up more than once. Better yet, take an extra pause at the top between reps rather than a really long break.

If you are going with the burpee + inverted row customization option, go with 5 burpees THEN 5 inverted rows.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

5 Burpee Pull Up
10 Barbell Power Clean
20 Air Squats

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

Extra Challenge:
Men: 115-135# / Increase Reps to 8/12/24
Women: 75-85# / Increase Reps to 8/12/24

Score: Total Time

Goal: 16-20 Minutes

COACHES NOTES
To hit the goal for this workout, we want to keep the rounds between 1:40 and 2:00. Choose a variation on the burpee pull ups that you can maintain a fluid pace for all 5 reps each round. They should take around 30 seconds. Focus on a good set up for every rep on the power cleans. No need to rush these reps, you've got 10 rounds so pay attention to the quality of your movement. Go with a weight that you can complete 10 reps in 1-2 sets the whole way. Dig in on the air squats. Try not to break them up more than once. Better yet, take an extra pause at the top between reps rather than a really long break.

If you are going with the burpee + inverted row customization option, go with 5 burpees THEN 5 inverted rows.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

5 Burpee Pull Up
10 Sandbag Power Clean
-OR- 5-7 Heavy Sandbag Over Shoulder
20 Air Squats

***If you have a heavy sandbag or d-ball do the over the shoulder option!

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

Extra Challenge:
Men/Women: Increase Reps to 8/12/24

Score: Total Time

Goal: 16-20 Minutes

COACHES NOTES
To hit the goal for this workout, we want to keep the rounds between 1:40 and 2:00. Choose a variation on the burpee pull ups that you can maintain a fluid pace for all 5 reps each round. They should take around 30 seconds. Focus on a good set up for every rep on the power cleans. No need to rush these reps, you've got 10 rounds so pay attention to the quality of your movement. If you are working with a heavier bag, go with the reduced rep-over the shoulder option. Dig in on the air squats. Try not to break them up more than once. Better yet, take an extra pause at the top between reps rather than a really long break.

If you are going with the burpee + inverted row customization option, go with 5 burpees THEN 5 inverted rows.

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

MAMA MODIFICATIONS

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Pull Ups

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Power Clean

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

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.

Didn't get enough of the push ups after last week's Diagnostic workout - here we go again! (WHY are push ups so hard?!)

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Didn't get enough of the push ups after last week's Diagnostic workout - here we go again! (WHY are push ups so hard?!)

Part 1:

20 Push Up + Pull Across
Run 400 Meters

Rest 2 Minutes

Part 2:

30 Alternating Dumbbell Shoulder Press
Run 400 Meters

Rest 2 Minutes

Part 3:

40 Push Up
Run 400 Meters

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

2 Options:

Option 1: Wear a Weight Vest

Option 2: Increase reps to: 30/40/50

Score: Part 1 Time
Score: Part 2 Time
Score: Part 3 Time

Goal:
Part 1: 2:15 - 3:30
Part 2: 2:30 - 4:00
Part 3: 2:45 - 4:30

COACHES NOTES
Three different scores today. Each time, we expect it will take a bit longer as the reps increase and fatigue sets in. Choose a variation on the push up + pull across that you can complete the 20 reps in no more than 3 sets. Make sure that the run takes no longer than 2:15ish each time so you have enough time for the other stuff. The shoulder presses are going to get a little spicy. Better to go with smaller sets of 7-12 reps at a time rather than trying to crank out all 30 reps in a single set. You'll pay for it in the push ups. When it comes to the push ups, same idea applies. We want to avoid failure or having to go down to singles and doubles. Make sure you can do at least 4 reps at a time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Didn't get enough of the push ups after last week's Diagnostic workout - here we go again! (WHY are push ups so hard?!)

Part 1:

20 Push Up + Pull Across
Run 400 Meters

Rest 2 Minutes

Part 2:

30 Barbell Shoulder Press
Run 400 Meters

Rest 2 Minutes

Part 3:

40 Push Up
Run 400 Meters

**Could also do this version with your sandbag!

Suggested Weight
Men: 40-50# DB for Pull Across / 75# for Strict Press
Women: 25-35# DB for Pull Across / 45# for Strict Press

Extra Challenge:
Men: 40-50# DB for Pull Across / 95-115# for Strict Press
Women: 25-35# DB for Pull Across / 55-65# for Strict Press

Score: Part 1 Time
Score: Part 2 Time
Score: Part 3 Time

Goal:
Part 1: 2:15 - 3:30
Part 2: 2:30 - 4:00
Part 3: 2:45 - 4:30

COACHES NOTES
Three different scores today. Each time, we expect it will take a bit longer as the reps increase and fatigue sets in. Choose a variation on the push up + pull across that you can complete the 20 reps in no more than 3 sets. Make sure that the run takes no longer than 2:15ish each time so you have enough time for the other stuff. The shoulder presses are going to get a little spicy. Better to go with smaller sets of 7-12 reps at a time rather than trying to crank out all 30 reps in a single set. You'll pay for it in the push ups. When it comes to the push ups, same idea applies. We want to avoid failure or having to go down to singles and doubles. Make sure you can do at least 4 reps at a time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Didn't get enough of the push ups after last week's Diagnostic workout - here we go again! (WHY are push ups so hard?!)

Part 1:

20 Push Up + Pull Across
30 Cal (M) / 22 Cal (W) Bike
-OR- 500 Meter Row

Rest 2 Minutes

Part 2:

30 Alternating Dumbbell Shoulder Press
30 Cal (M) / 22 Cal (W) Bike
-OR- 500 Meter Row

Rest 2 Minutes

Part 3:

40 Push Up
30 Cal (M) / 22 Cal (W) Bike
-OR- 500 Meter Row

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

2 Options:

Option 1: Wear a Weight Vest

Option 2: Increase reps to: 30/40/50

Score: Part 1 Time
Score: Part 2 Time
Score: Part 3 Time

Goal:
Part 1: 2:15 - 3:30
Part 2: 2:30 - 4:00
Part 3: 2:45 - 4:30

COACHES NOTES
Three different scores today. Each time, we expect it will take a bit longer as the reps increase and fatigue sets in. Choose a variation on the push up + pull across that you can complete the 20 reps in no more than 3 sets. Make sure that the row/bike takes no longer than 2:15ish each time so you have enough time for the other stuff. The shoulder presses are going to get a little spicy. Better to go with smaller sets of 7-12 reps at a time rather than trying to crank out all 30 reps in a single set. You'll pay for it in the push ups. When it comes to the push ups, same idea applies. We want to avoid failure or having to go down to singles and doubles. Make sure you can do at least 4 reps at a time.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

8 Dumbbell Atlas Lunge
24 Wall Ball
8 Dumbbell Atlas Lunge

Rest 1 Minute Between Rounds

**Goal for this is for everything to be "UNBROKEN"

Suggested Weight
Men: 40# DBs / 18-20# Ball
Women: 25# DBs / 13-15# Ball

Extra Challenge
Men: 50# DBs / Increase Wall Ball Reps to 30
Women: 35# DBs / Increase Wall Ball Reps to 30

Score: Fastest Round
Score: Slowest Round
Score: Total Rounds UNBROKEN (Out of 4)

Goal: 2:30 - 4:00

COACHES NOTES
Okay so the main thing here is to set yourself so that you can go unbroken on all movements. We don't want to make it so easy that you can just fly through this workout. It should be HARD to make it all the way unbroken by the 3rd and 4th round! The Atlas lunge is a big movement, so 8 reps may take longer than you think. You can rest with the weight on your shoulders for a breath or two between reps and then get back two it. 8 of the Atlas lunges are going to take :30-1:00. Rest as needed between movements. For the wall balls, focus on consistency with the movement and with how you hit your target. We want to the ball to return to your hands the same way, at the same speed and angle each time. If it gets off track, that's when the movement gets really tiring.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

6 Barbell Atlas Lunge
24 Wall Ball
6 Barbell Atlas Lunge

Rest 1 Minute Between Rounds

**Goal for this is for everything to be "UNBROKEN"

Suggested Weight
Men: 75-95# / 18-20# Ball
Women: 55-65# / 13-15# Ball

Extra Challenge:
Men: 115# / Increase Wall Ball Reps to 30
Women: 75# / Increase Wall Ball Reps to 30

Score: Fastest Round
Score: Slowest Round
Score: Total Rounds UNBROKEN (Out of 4)

Goal: 2:30 - 4:00

COACHES NOTES
Okay so the main thing here is to set yourself so that you can go unbroken on all movements. We don't want to make it so easy that you can just fly through this workout. It should be HARD to make it all the way unbroken by the 3rd and 4th round! The Atlas lunge is a big movement, so 8 reps may take longer than you think. You can rest with the weight on your back rack for a breath or two between reps and then get back two it. 8 of the Atlas lunges are going to take :30-1:00. Rest as needed between movements. For the wall balls, focus on consistency with the movement and with how you hit your target. We want to the ball to return to your hands the same way, at the same speed and angle each time. If it gets off track, that's when the movement gets really tiring.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

8 Sandbag Atlas Lunge
24 Wall Ball
-OR- 16 Side to Side Sandbag Thruster
8 Sandbag Atlas Lunge

Rest 1 Minute Between Rounds

**Goal for this is for everything to be "UNBROKEN"

Suggested Weight
Men: 50-70# Sandbag / 18-20# Ball
Women: 25-45# Sandbag / 13-15# Ball

Extra Challenge:
Men/Women: Increase Wall Ball Reps to 30 - or Side to Side Sandbag Thruster Reps to 20

Score: Fastest Round
Score: Slowest Round
Score: Total Rounds UNBROKEN (Out of 4)

Goal: 2:30 - 4:00

COACHES NOTES
Okay so the main thing here is to set yourself so that you can go unbroken on all movements. We don't want to make it so easy that you can just fly through this workout. It should be HARD to make it all the way unbroken by the 3rd and 4th round! The Atlas lunge is a big movement, so 8 reps may take longer than you think. You can rest with the weight on your back rack for a breath or two between reps and then get back two it. 8 of the Atlas lunges are going to take :30-1:00. Rest as needed between movements. For the wall balls, focus on consistency with the movement and with how you hit your target. We want to the ball to return to your hands the same way, at the same speed and angle each time. If it gets off track, that's when the movement gets really tiring.

If you are using a sandbag, totally fine to adjust the reps up or down based on the weight of your bag to something that you can do unbroken, but that won't be too easy!

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

MAMA MODIFICATIONS

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

30 Double Unders/DB Hop Overs
12 Dumbbell Deadlift
16 Alternating V-Up
-OR- 10 Toes to Bar

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

Extra Challenge:
Men: 50# DBs / Increase Dubs/Hop Overs to 40
Women: 35# DBs / Increase Dubs/Hop Overs to 40

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

COACHES NOTES
We're looking for you guys to find a pace from the beginning that will keep you moving steadily for the entire 12 minutes. To hit the goal, you'll need to finish one round every 1:30-2:00. If you struggle stringing together double unders, consider reducing the reps to a number you can complete in 30 seconds of less - OR - go with the hop over option (they are NOT necessarily easier, trust us!) Choose a deadlift weight that you can do in 1-2 sets. There's no need to speed through those reps. Take your time in the set up and be mindful of your positioning as you lower the dumbbells back to the floor each rep. For the alternating v-ups or toes to bar, break early and often! You should be getting those 16/10 reps done in 45 seconds or less!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

30 Double Unders/DB Hop Overs
8 Barbell Deadlift
16 Alternating V-Up
-OR- 10 Toes to Bar

Suggested Weight
Men: 155-185#
Women: 105-135#

Extra Challenge:
Men: 205# + / Barbell Hop Overs
Women: 145# + / Barbell Hop Overs

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

COACHES NOTES
We're looking for you guys to find a pace from the beginning that will keep you moving steadily for the entire 12 minutes. To hit the goal, you'll need to finish one round every 1:30-2:00. If you struggle stringing together double unders, consider reducing the reps to a number you can complete in 30 seconds of less - OR - go with the hop over option (they are NOT necessarily easier, trust us!) Choose a deadlift weight that you can do in 1-2 sets. There's no need to speed through those reps. Take your time in the set up and be mindful of your positioning as you lower the barbell back to the floor each rep. For the alternating v-ups or toes to bar, break early and often! You should be getting those 16/10 reps done in 45 seconds or less!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

30 Double Unders/DB Hop Overs
8 Sandbag High Pull
10 Sandbag Supine Toe Touches
-OR- 10 Toes to Bar

**Could also do hop overs with your sandbag! And you can do this version with Alternating V-Ups as seen in Programs A and B!

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

COACHES NOTES
We're looking for you guys to find a pace from the beginning that will keep you moving steadily for the entire 12 minutes. To hit the goal, you'll need to finish one round every 1:30-2:00. If you struggle stringing together double unders, consider reducing the reps to a number you can complete in 30 seconds of less - OR - go with the hop over option (they are NOT necessarily easier, trust us!) Make sure during the high pulls that you are using an aggressive leg and hip drive to elevate the bag up toward your collar bones. Let your arms fully lock out with the bag at your thighs/knees before hinging at the hips to lower the bag to the floor for the next rep. For the supine toe touches or toes to bar, break early and often! You should be getting those 10 reps done in 45 seconds or less!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

2 Rounds

200 Double Unders/DB Hop Overs (Shared)

90 Dumbbell Deadlifts (Each)
-OR- 60 Barbell Deadlifts (Shared)

50 Alternating V-Ups (Each)
-OR- 35 Toes to Bar (Each)

For the Double Unders/Hop Overs and Deadlifts it is one person works at a time - break however you want.

For the V-Ups or Toes to Bar you may both work at the same time. Each person needs to do the full 50/35 reps.

Suggested Weight
Men: 40# DBs / 155-185# Bar
Women: 25# DBs / 105-135# Bar

Extra Challenge:
Men: 50# DBs / 205# + Bar
Women: 35# DBs / 145# + Bar

Score: Total Time

Goal: 16-22 Minutes

COACHES NOTES
Don't be afraid to push the pace a bit on the DUs/hop overs and deadlifts considering you'll be able to rest while your partner works. That doesn't mean you should get sloppy during the deadlifts! Take your time in the set up and be mindful of your positioning as you lower the weight to the floor. You guys should be moving on from the 200 jumps in 2-3 minutes so be sure to choose the option or customization that will allow for that. Whether you choose alternating v-ups or toes to bar, break early and often! You should both be getting those 50/35 reps done in 2-3 minutes.

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

MAMA MODIFICATIONS

Double/Single Unders

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

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.

Alt V-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, knees bent, just arms, or just legs. Some other options for customizing are Functional Progression 2, DB Windmills, or Banded Wood Chops. 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.