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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: MIMIR

3 Single-Arm Dumbbell Push Press Right
3 Single-Arm Dumbbell Push Press Left
3 Box Jump Overs
6 Single-Arm Dumbbell Push Press Right
6 Single-Arm Dumbbell Push Press Left
6 Box Jump Overs
9 Single-Arm Dumbbell Push Press Right
9 Single-Arm Dumbbell Push Press Left
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
18 Single-Arm Dumbbell Push Press Right
18 Single-Arm Dumbbell Push Press Left
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

18 Single-Arm Dumbbell Push Press Right
18 Single-Arm Dumbbell Push Press Left
18 Box Jump Overs
15 Single-Arm Dumbbell Push Press Right
15 Single-Arm Dumbbell Push Press Left
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
3 Single-Arm Dumbbell Push Press Right
3 Single-Arm Dumbbell Push Press Left
3 Box Jump Overs

Suggestions
Men: 40# DB
Women: 25# DB

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

Score: Total Time (Including Rest)

Goal: 22-28 Min

Coaches Notes
Oh man - simple but brutal. We're looking for each part to take 8-11 minutes. If the first part takes you near or over 11 minutes, consider customizing one of both movements to allow for a quicker pace on the second part. As always we would love to see you actually jump for the box jump overs, so even if you need to lower the height significantly because this is new for you - even if it's only 8" that is great! Sets of the push press do NOT have to be unbroken, but you shouldn't have to break TOO much. If you are breaking into smaller sets than say 5s - you probably went too heavy.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: MIMIR

6 Barbell Push Press
3 Box Jump Overs
9 Barbell Push Press
6 Box Jump Overs
12 Barbell Push Press
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
21 Barbell Push Press
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

21 Barbell Push Press
18 Box Jump Overs
18 Barbell Push Press
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
6 Barbell Push Press
3 Box Jump Overs

Suggestions
Men: 75#
Women: 55#

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

Score: Total Time (Including Rest)

Goal: 19-25 Min

Coaches Notes
Oh man - simple but brutal. We're looking for each part to take 7-10 minutes. If the first part takes you near or over 10 minutes, consider customizing one of both movements to allow for a quicker pace on the second part. As always we would love to see you actually jump for the box jump overs, so even if you need to lower the height significantly because this is new for you - even if it's only 8" that is great! Sets of the push press do NOT have to be unbroken, but you shouldn't have to break TOO much. If you are breaking into smaller sets than say 5s - you probably went too heavy.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: MIMIR

6 Sandbag Push Press
3 Box Jump Overs
9 Sandbag Push Press
6 Box Jump Overs
12 Sandbag Push Press
9 Box Jump Overs...
...Keep adding 3 per movement per round until you hit ...
21 Sandbag Push Press
18 Box Jump Overs

Rest 5 Min

Go back down....

So...

21 Sandbag Push Press
18 Box Jump Overs
18 Sandbag Push Press
15 Box Jump Overs...
...Lower the number by 3 per movement per round until you hit...
6 Sandbag Push Press
3 Box Jump Overs

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

Score: Total Time (Including Rest)

Goal: 19-25 Min

Coaches Notes
Oh man - simple but brutal. We're looking for each part to take 7-10 minutes. If the first part takes you near or over 10 minutes, consider customizing one of both movements to allow for a quicker pace on the second part. As always we would love to see you actually jump for the box jump overs, so even if you need to lower the height significantly because this is new for you - even if it's only 8" that is great! Sets of the push press do NOT have to be unbroken, but you shouldn't have to break TOO much. If you are breaking into smaller sets than say 5s - go with the rep scheme from Program A (3-6-9-12-15-18).

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

15 Dumbbell Facing Burpee
15 Dumbbell Squat Clean
15 Burpee Pull Up
15 Dumbbell Squat Clean

Rest 3 Minutes

15 Dumbbell Squat Clean
15 Burpee Pull Up
15 Dumbbell Squat Clean
15 Dumbbell Facing Burpee

Suggestions
Men: 40# DBs
Women: 25#DBS

Extra Challenge:
Men: 50# DBs / Increase both types of burpees to 20 reps each time
Women: 35# DBS / Increase both types of burpees to 20 reps each time

Fun Glory Days Option: 8-12 Burpee Muscle Ups in place of Burpee Pull Ups

Score: Total Time Including Rest

Goal: 12-18 Minutes

Coaches Notes

Read on for limited equipment options. We do not recommend customizing with bent over rows today.

Each section of this workout should take 4:00-7:00. Choose a variation and pace on the burpees that allows you to maintain a smooth rhythm. Better to move a bit slower with a stepping version than wear yourself out with a small number of fast reps followed by really long breaks in between.

The squat cleans should take around 1:00 each time. Choose a weight that you can complete 7 or so reps at a time.

On the burpee pull ups, again focus on a smooth pace. Or, have a plan ahead of time as far as how many you will do before you take a longer break. We want a pace of roughly 6-10 burpee pulls per minute. You can go with a burpee + jumping pull up or even switch to 15 burpees then 15 inverted rows each time.

If you are limited by equipment and can't pull up to anything, just do 15 dumbbell facing burpees again for each set of burpees.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

15 Bar Facing Burpee
15 Barbell Squat Clean
15 Burpee Pull Up
15 Barbell Squat Clean

Rest 3 Minutes

15 Barbell Squat Clean
15 Burpee Pull Up
15 Barbell Squat Clean
15 Bar Facing Burpee

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men: 115-135# / Increase both types of burpees to 20 reps each time
Women: 75-95# / Increase both types of burpees to 20 reps each time

Fun Glory Days Option: 8-12 Burpee Muscle Ups in place of Burpee Pull Ups

Score: Total Time Including Rest

Goal: 12-18 Minutes

Coaches Notes

Read on for limited equipment options. We do not recommend customizing with bent over rows today.

Each section of this workout should take 4:00-7:00. Choose a variation and pace on the burpees that allows you to maintain a smooth rhythm. Better to move a bit slower with a stepping version than wear yourself out with a small number of fast reps followed by really long breaks in between.

The squat cleans should take around 1:00 each time. Choose a weight that you can complete 7 or so reps at a time.

On the burpee pull ups, again focus on a smooth pace. Or, have a plan ahead of time as far as how many you will do before you take a longer break. We want a pace of roughly 6-10 burpee pulls per minute. You can go with a burpee + jumping pull up or even switch to 15 burpees then 15 inverted rows each time.

If you are limited by equipment and can't pull up to anything, just do 15 bar facing burpees again for each set of burpees.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

15 Sandbag Facing Burpee
15 Sandbag Squat Clean
15 Burpee Pull Up
15 Sandbag Squat Clean

Rest 3 Minutes

15 Sandbag Squat Clean
15 Burpee Pull Up
15 Sandbag Squat Clean
15 Sandbag Facing Burpee

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

Extra Challenge:
Men: Increase both types of burpees to 20 reps each time
Women: Increase both types of burpees to 20 reps each time

Fun Glory Days Option: 8-12 Burpee Muscle Ups in place of Burpee Pull Ups

Score: Total Time Including Res

Goal: 12-18 Minutes

Coaches Notes

Read on for limited equipment options. We do not recommend customizing with bent over rows today.

Each section of this workout should take 4:00-7:00. Choose a variation and pace on the burpees that allows you to maintain a smooth rhythm. Better to move a bit slower with a stepping version than wear yourself out with a small number of fast reps followed by really long breaks in between.

The squat cleans should take around 1:00 each time. Choose a weight that you can complete 7 or so reps at a time.

On the burpee pull ups, again focus on a smooth pace. Or, have a plan ahead of time as far as how many you will do before you take a longer break. We want a pace of roughly 6-10 burpee pulls per minute. You can go with a burpee + jumping pull up or even switch to 15 burpees then 15 inverted rows each time.

If you are limited by equipment and can't pull up to anything, just do 15 sandbag facing burpees again for each set of burpees.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1:

2 Rounds

Run 400
30 Overhead Kettlebell Swings

After 2 Rounds are Complete - Rest 4 Minutes

Part 2:

4 Rounds

Run 200 Meters
15 Overhead Kettlebell Swings

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

Extra Challenge:
Men/Women: Increase Reps to 40 Swings for Part 1 and 20 Swings for Part 2

OR

Use a heavier KB/DB

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 5:00-8:00
Part 2: Faster than Part 1

Coaches Notes

The goal for both parts of this workout is to really SEND IT on the run!!

The amount of work is the same in parts 1 and 2. But with how the work is divided up, your pacing should be a little different.

The 400m run should take 2:00-2:30 both times. This gives you 1:00-1:30 for the kettlebell swings. Choose a weight and variation that allows you to complete the 30 swings in 1-3 sets both times.

After 4 minutes of rest, you'll be pretty fresh going into part 2. We want you to really push the intensity as the running distance is shorter and the swing sets are smaller. WE are looking for about a minute for the 200m run and unbroken swings for at least the first 2 rounds. The goal here is to go faster than in part 1!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1:

2 Rounds

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

After 2 Rounds are Complete - Rest 4 Minutes

Part 2:

4 Rounds

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 500 Meter Row
15 Overhead Kettlebell Swings

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

Extra Challenge:
Men/Women: Increase Reps to 40 Swings for Part 1 and 20 Swings for Part 2

OR

Use a heavier KB/DB

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 5:00-8:00
Part 2: Faster than Part 1

Coaches Notes

The goal for both parts of this workout is to really SEND IT on the bike/row!!

The amount of work is the same in parts 1 and 2. But with how the work is divided up, your pacing should be a little different.

The bike/row in part 1 should take 2:00-2:30 both times. This gives you 1:00-1:30 for the kettlebell swings. Choose a weight and variation that allows you to complete the 30 swings in 1-3 sets both times.

After 4 minutes of rest, you'll be pretty fresh going into part 2. We want you to really push the intensity as the bike/row is shorter and the swing sets are smaller. WE are looking for about a minute for the bike/row and unbroken swings for at least the first 2 rounds. The goal here is to go faster than in part 1!

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

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

Dumbbell Lungester

Every Minute on the Minute:

20 Double Unders/Dumbbell Hop Overs

**No Hop Overs on First Minute

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Lungester Reps ONLY!

Goal: 35-65 Reps

Coaches Notes

This is a fast one even though it may not feel like it at the beginning. You definitely want to give yourself at least 35-40 seconds for the lungesters. So choose a double under/hop over variation that you can get through quickly, without stopping.

Transitions will be key on this one. Set yourself up so you can get to work on the lungesters immediately after the double unders/hop overs. Try to get at least a couple of extra lungesters in that first minute.

Choose a weight on the lungesters that you can move continuously with your remaining time in the minute window. Putting the weight down and picking it back up will eat up a lot of time, so hold on!

Remember 1 Lungester = 2 Shoulder Racked Lunges + 1 Thruster

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

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

Barbell Lungester

Every Minute on the Minute:

20 Double Unders/Dumbbell Hop Overs

**No Hop Overs on First Minute

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Lungester Reps ONLY!

Goal: 35-65 Reps

Coaches Notes

This is a fast one even though it may not feel like it at the beginning. You definitely want to give yourself at least 35-40 seconds for the lungesters. So choose a double under/hop over variation that you can get through quickly, without stopping.

Transitions will be key on this one. Set yourself up so you can get to work on the lungesters immediately after the double unders/hop overs. Try to get at least a couple of extra lungesters in that first minute.

Choose a weight on the lungesters that you can move continuously with your remaining time in the minute window. Putting the weight down and picking it back up will eat up a lot of time, so hold on!

Remember 1 Lungester = 2 Front Rack Lunges + 1 Thruster

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

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

Sandbag Lungester

Every Minute on the Minute:

20 Double Unders/Dumbbell Hop Overs

**No Hop Overs on First Minute

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

**Hop Overs can also be done over the sandbag for this version.

Score: Total Lungester Reps ONLY!

Goal: 35-65 Reps

Coaches Notes

This is a fast one even though it may not feel like it at the beginning. You definitely want to give yourself at least 35-40 seconds for the lungesters. So choose a double under/hop over variation that you can get through quickly, without stopping.

Transitions will be key on this one. Set yourself up so you can get to work on the lungesters immediately after the double unders/hop overs. Try to get at least a couple of extra lungesters in that first minute.

Choose a weight on the lungesters that you can move continuously with your remaining time in the minute window. Putting the weight down and picking it back up will eat up a lot of time, so hold on!

Remember 1 Lungester = 2 Front Rack Lunges + 1 Thruster

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

MAMA MODIFICATIONS

Lungester

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 Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Jump/Skip/Hop Overs

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

2 Wall Walk
8 Push Ups
16 Air Squats

Rest 1 Minute Between Sets

Extra Challenge:
Men/Women: Increase Reps to 3 Wall Walks, 12 Push Ups, 24 Air Squats

Score:
Fastest SET
Slowest SET

Goal: 2:30 - 4:30

Coaches Notes

These rounds should go quick. Choose a variation of each movement that is not going to be really broken up or require very long breaks between reps. To hit the goal we are shooting for :40-1:00 per set. Note that the push ups are going to be much more challenging after the wall walks, so choose a variation that think you can bang out 8 reps unbroken for at least the first couple rounds each time.

16 Air Squats is not a huge number. You should be able to get through them pretty quickly. Just make sure you are still moving well. Keep your belly tight and chest up in the bottom, and stand up all the way at the top of every rep.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Glory Days

3 Sets

Each Set is 4 Rounds

20' Handstand Walk
8 Push Up
16 Air Squat

Rest 1 Minute Between Sets

Extra Challenge:
Men/Women: Increase Reps to 30' Handstand Walk, 12 Push Ups, 24 Air Squats

Score:
Fastest SET
Slowest SET

Goal: 2:30 - 4:30

Coaches Notes

These rounds should go quick. Choose a variation of each movement that is not going to be really broken up or require very long breaks between reps. To hit the goal we are shooting for :40-1:00 per set. Note that the push ups are going to be much more challenging after the handstand walks, so choose a variation that think you can bang out 8 reps unbroken for at least the first couple rounds each time.

As far as the handstand walk, this should take 30 seconds or less. Adjust the distance if you need or if you are just trying to get better with this movement, go with max distance in 20-30s and stop at 20 feet if you get there!

16 Air Squats is not a huge number. You should be able to get through them pretty quickly. Just make sure you are still moving well. Keep your belly tight and chest up in the bottom, and stand up all the way at the top of every rep.

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.

Push Up/Push Up Taps

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

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each "Set" is

3 Rounds:

12 Dumbbell Deadlift
10 Dumbbell Hang Power Clean
8 Toes to Bar

then after the completion of the 3 rounds

Run 400 Meters

NO REST ANYWHERE!!

**If using v-ups/alternating v-ups increase reps to 12 each time.

**This version of the workout could also be done with your sandbag using:

Sandbag Deadlift
Sandbag Hang Power Clean

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 14-19 Minutes

Coaches Notes

So - to be clear - you'll perform 3 rounds of 12-10-8. When you're done with those 3 rounds, you'll run 400m. Immediately after the run (no rest time allotted), you'll start the next set, which is 3 rounds of 12-10-8. Run 400m after those 3 rounds. Then do that again one more time. You will finish with a 400m run.

This one is going to get GRIPPY. You're looking at finishing a ROUND every 0:55-1:15, which ends up being 2:45-3:45 per SET. Choose a weight that allows you at minimum to get the deadlifts and the hang power cleans completed unbroken. You might even be able to go right from the last deadlift into the first hang power clean, but that's not absolutely necessary. Choose a toes to bar pace/customization that will allow you to get those 8 reps done in 15-20 seconds.

Each run should take 1:45-2:30. If it's taking much longer than 2:30, we highly recommend reducing the distance. Use that time to relax your grip and shake out your arms.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each "Set" is

3 Rounds:

12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Toes to Bar

then after the completion of the 3 rounds

Run 400 Meters

NO REST ANYWHERE!!

**If using v-ups/alternating v-ups increase reps to 12 each time.

Suggestions
Men: 95#
Women: 65#

Extra Challenge:
Men: 115-135#
Women: 75-95#

Score: Total Time

Goal: 14-19 Minutes

Coaches Notes

So - to be clear - you'll perform 3 rounds of 12-10-8. When you're done with those 3 rounds, you'll run 400m. Immediately after the run (no rest time allotted), you'll start the next set, which is 3 rounds of 12-10-8. Run 400m after those 3 rounds. Then do that again one more time. You will finish with a 400m run.

This one is going to get GRIPPY. You're looking at finishing a ROUND every 0:55-1:15, which ends up being 2:45-3:45 per SET. Choose a weight that allows you at minimum to get the deadlifts and the hang power cleans completed unbroken. You might even be able to go right from the last deadlift into the first hang power clean, but that's not absolutely necessary. Choose a toes to bar pace/customization that will allow you to get those 8 reps done in 15-20 seconds.

Each run should take 1:45-2:30. If it's taking much longer than 2:30, we highly recommend reducing the distance. Use that time to relax your grip and shake out your arms.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each "Set" is

3 Rounds:

12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Toes to Bar

then after the completion of the 3 rounds

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

NO REST ANYWHERE!!

**If using v-ups/alternating v-ups increase reps to 12 each time.

Suggestions
Men: 95# / 40# DBs / 50-70# Sandbag
Women: 65# / 25# DBs / 25-45# Sandbag

Extra Challenge:
Men: 115-135# / 50# DBs
Women: 75-95# / 35# DBs

Score: Total Time

Goal: 14-19 Minutes

Coaches Notes

So - to be clear - you'll perform 3 rounds of 12-10-8. When you're done with those 3 rounds, you'll bike/row. Immediately after the bike/row (no rest time allotted), you'll start the next set, which is 3 rounds of 12-10-8. Bike/row after those 3 rounds. Then do that again one more time. You will finish with a bike/row.

This one is going to get GRIPPY - especially to you brave souls who use the rower. You're looking at finishing a ROUND every 0:55-1:15, which ends up being 2:45-3:45 per SET. Choose a weight that allows you at minimum to get the deadlifts and the hang power cleans completed unbroken. You might even be able to go right from the last deadlift into the first hang power clean, but that's not absolutely necessary. Choose a toes to bar pace/customization that will allow you to get those 8 reps done in 15-20 seconds.

Each bike/row should take 1:45-2:30. If it's taking much longer than 2:30, we highly recommend reducing the calories/distance. If you're biking, focus more on pressing the handles away than pulling them in. If you're rowing, godspeed.

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 Sets

Each "Set" is:

8 Rounds (4 Rounds Each done in You go - I go fashion)

10 Dumbbell Deadlift
8 Dumbbell Hang Power Clean
6 Toes to Bar

then after 8 Rounds have been completed

Run 400 Meters TOGETHER

NO REST other than when your partner is working.

**If using v-ups/alternating v-ups increase reps to 10 each time.

**This version can be done with any of the equipment options seen in Program A/B/C

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 18-28 Minutes

Coaches Notes

So, you will complete 1 round of 10-8-6 while your partner rests, then your partner will complete 1 round of 10-8-6 while you rest. Continue going back and forth until you've both completed 4 rounds (8 total). Then immediately head out for a 400m run together. When you get back, you'll complete another 8 rounds. Then run. Then another 8 rounds, then run.

You're shooting to finish a round every 0:45-0:55. That means you should be MOVING. Because you get rest after each round, you should be able to maintain a fast pace. Of course, that's no excuse to move poorly. Keep your back flat and belly tight during the deadlifts. Choose a toes to bar pace/customization that you can do in two sets AT MOST. That means at least 3 reps each time you hop up on the bar.

Each run should take 1:45-2:30. If it's taking much longer than 2:30, we highly recommend reducing the distance. Use that time to relax your grip and shake out your arms.

MAMA MODIFICATIONS

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.

Power Clean

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

Toes to Bar

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: ODIN

10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)

5 Toes to Bar
- OR - 7 V-Up
1 Dumbbell Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
2 Dumbbell Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
3 Dumbbell Atlas Lunge

...Continue adding 1 rep to the Atlas Lunges each round

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: Increase to 7 Toes to Bar

Score: ATLAS LUNGE REP NUMBER of Last Completed Round + Any Additional Reps

Goal: Into the Round of 8s-11s

Coaches Notes
Beware of the 10 minute AMRAP with ascending reps - it will sneak up on you if you're not careful! You'll need to find the Goldilocks pace on this one - just right. If you come out too hot and finish the first 5 rounds in the first 3 minutes, the rest of the workout is going to be rough. But, it's only 10 minutes and if you pace it too much, the workout will be over before you know it.

So, pick a pace that think you can go unbroken on the Atlas lunges through the round of 7. If you need to break them into 2 sets after that, you'll still be on pace for the goal. Choose a variation on the toes to bar/V-Ups that you can go unbroken on those most if not all the way. They should take 10-20 seconds each time - just enough to break up those lunges.

Remember, 1 Atlas Lunge = 2 Shoulder Racked Lunges + 1 Dumbbell Squat

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: ODIN

10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)

5 Toes to Bar
- OR - 7 V-Up
1 Barbell Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
2 Barbell Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
3 Barbell Atlas Lunge

...Continue adding 1 rep to the Atlas Lunges each round

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge
Men/Women: Increase to 7 Toes to Bar

Score: ATLAS LUNGE REP NUMBER of Last Completed Round + Any Additional Reps

Goal: Into the Round of 8s-11s

Coaches Notes
Beware of the 10 minute AMRAP with ascending reps - it will sneak up on you if you're not careful! You'll need to find the Goldilocks pace on this one - just right. If you come out too hot and finsh the first 5 rounds in the first 3 minutes, the rest of the workout is going to be rough. But, it's only 10 minutes and if you pace it too much, the workout will be over before you know it.

So, pick a pace and weight that think you can go unbroken on the Atlas lunges through the round of 7. If you need to break them into 2 sets after that, you'll still be on pace for the goal. Consider also just taking an extra few breaths between reps without putting the bar down and having to pick it back up again. Choose a variation on the toes to bar/V-Ups that you can go unbroken on those most if not all the way. They should take 10-20 seconds each time - just enough to break up those lunges.

Remember, 1 Atlas Lunge = 2 Back Racked Lunges + 1 Back Squat

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: ODIN

10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)

5 Toes to Bar
- OR - 7 V-Up
1 Sandbag Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
2 Sandbag Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
3 Sandbag Atlas Lunge

...Continue adding 1 rep to the Atlas Lunges each round

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

Extra Challenge
Men/Women: Increase to 7 Toes to Bar

Score: ATLAS LUNGE REP NUMBER of Last Completed Round + Any Additional Reps

Goal: Into the Round of 8s-11s

Coaches Notes
Beware of the 10 minute AMRAP with ascending reps - it will sneak up on you if you're not careful! You'll need to find the Goldilocks pace on this one - just right. If you come out too hot and finsh the first 5 rounds in the first 3 minutes, the rest of the workout is going to be rough. But, it's only 10 minutes and if you pace it too much, the workout will be over before you know it.

So, pick a pace that think you can go unbroken on the Atlas lunges through the round of 7. If you need to break them into 2 sets after that, you'll still be on pace for the goal. Choose a variation on the toes to bar/V-Ups that you can go unbroken on those most if not all the way. They should take 10-20 seconds each time - just enough to break up those lunges.

Remember, 1 Atlas Lunge = 2 Back Racked Lunges + 1 Back Squat

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

MAMA MODIFICATIONS

Toes to Bar

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

Lying Leg Lifts

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, knees bent, or using your hands to hold on to something for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

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

12 Rounds

One Round Every 2 Minutes (24 Minutes Total)

Run 200 Meters

Rest Remainder of 2 Minute Window Each Time

No weight needed today! Send it on every round!

Extra Challenge
Men/Women: Every 90 Seconds for 16 Total Rounds (24 Minutes)

Score:
Fastest Round
Slowest Round

Goal: :40 - 1:15

Coaches Notes
This is not a mistake. Straight up running intervals today! (See below for no-run option) We are logging both the fastest round and the slowest round and want you to go full send every time. Expect that the round times will increase as the workout progresses but try to keep even the later rounds within the goal range.

Make sure that you get a good solid warm up today. 12 running intervals is a lot of volume and it is important to prime your body for this type of physical stress.

No-Run Option: This option may take slightly longer but if rounds are taking longer than 1:25, customize something or even drop the reps to 30/16.

Every 2 minutes for 24 minutes

40 Hop Overs
20 Alternating Unweighted Lunges

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

12 Rounds

One Round Every 2 Minutes (24 Minutes Total)

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

Rest Remainder of 2 Minute Window Each Time

No weight needed today! Send it on every round!

Extra Challenge
Men/Women: Every 90 Seconds for 16 Total Rounds (24 Minutes)

Score:
Fastest Round
Slowest Round

Goal: :40 - 1:15

Coaches Notes
This is not a mistake. Straight up bike or row intervals today! We are logging both the fastest round and the slowest round and want you to go full send every time. Expect that the round times will increase as the workout progresses but try to keep even the later rounds within the goal range.

Keep in mind that full send, especially on the Assault Bike, does not mean sprint as hard as you can until you gas out then try to hold on. This means, try to find the pace at which you can just barely hold on for the required calories/meters. Your speed/rpms in any one interval should be relatively constant. But in subsequent intervals, that pace is going to slow.

If you have a different type of rower or bike than Assault or C2 - or if you want to do this workout with a different type of machine - you may choose to just go HARD for 1 minute and rest 1 minute for 12 rounds.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

15 Pull Ups
30 Kettlebell Overhead Swings

Rest 1 Minute Between Rounds

Strict Pull Up Option: 9-12 Strict Pull Ups Each Time

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

Extra Challenge
Men/Women: Increase Reps to 20/40 Each Round

Score:
Fastest Round
Slowest Round

Goal: 1:30 - 2:30 Rounds

Coaches Notes
Choose a variation on the pull ups that you can perform 15 reps in about a minute or less. Only go unbroken on these if you think you can still maintain sets of 3-5 reps in the last round with short breaks in between. We definitely don't want to be failing reps or going all the way down to singles.

Choose a weight that you can do the swings in 1-2 sets in the first round. Try to hold on the weight for as long as you can, shooting for bigger sets than you might normally do. Expect that in rounds 3 and 4, you might need to break more often into 2-3 sets. Keep in mind that grip is going to be a factor with the pull ups involved.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

7 Bar Muscle Ups
30 Kettlebell Overhead Swings

Rest 1 Minute Between Rounds

Can also do this version with Ring Muscle Ups

Strict Muscle Up Option: 3-4 Strict Muscle Ups Each Time

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

Extra Challenge
Men/Women: Increase Reps to 9/40 Each Round

Score:
Fastest Round
Slowest Round

Goal: 1:30 - 2:30 Rounds

Coaches Notes
Choose a variation on the muscle up that you can perform the reps of these in about a minute or less. Of course, assisted versions of muscle ups are allowed here if you wanting to work on them. Just make sure the customization you choose is still a challenge!

Choose a weight that you can do the swings in 1-2 sets in the first round. Try to hold on the weight for as long as you can, shooting for bigger sets than you might normally do. Expect that in rounds 3 and 4, you might need to break more often into 2-3 sets. Keep in mind that grip is going to be a factor with the pull ups involved.

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.

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

7 Rounds

30 Hop Overs
7 Devil Deadlift
7 Dumbbell Thrusters

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
A devil deadlift is a burpee with hands on the dumbbells into a deadlift. So, as you are standing up out of the burpee, you are performing a deadlift with the dumbbells.

We want to be moving pretty fast today. Each round should take around 1:30-2:10. Choose a weight that you can go unbroken the whole way. Pick your feet up on the hop overs. Even though 30 of them should go pretty quick and not be much more than a speed bump, your legs will be fatigued from the other movements. So, stay focused and jump higher than you think you need to!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Program B has a slightly different format today!

7 Rounds

30 Hop Overs
7 Burpee
7 Barbell Deadlift
7 Barbell Thruster

Suggestions
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
Even though there are technically more movements in this version, you should still be moving through them pretty quick. The goal time is the same.

Each round should take around 1:30-2:10. Choose a weight that you can go unbroken the whole way. Pick your feet up on the hop overs. Even though 30 of them should go pretty quick and not be much more than a speed bump, your legs will be fatigued from the other movements. So, stay focused and jump higher than you think you need to!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

7 Rounds

30 Hop Overs
7 Sandbag Burpee Deadlift
7 Sandbag Thrusters

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

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We want to be moving pretty fast today. Each round should take around 1:30-2:10. Ideally the burpee deadlifts and thrusters are performed unbroken. If you are working with a heavier bag and feel like you would have to break up the reps, consider going with 5 of each.

Pick your feet up on the hop overs. Even though 30 of them should go pretty quick and not be much more than a speed bump, your legs will be fatigued from the other movements. So, stay focused and jump higher than you think you need to!

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

MAMA MODIFICATIONS

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.

Thruster/Wall Ball

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.

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.

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.

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!

**This workout is more about QUALITY than speed! Lose the clock if you need to!

Feel free to mix and match equipment as much as you like today!

Each version is slightly different!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

One Round Every 2 Minutes (20 Minutes Total)

4 Kettlebell Turkish Get Up (2 per side)
8 Alternating Single Leg Deadlift
12 Push Up + Pull Across

**Get Ups can be done with dumbbell or kettlebell.

**You may also choose to do dumbbell bench press for this. Go with 8-10 Reps if you do dumbbell bench.

Suggestions
Men: 30-40# KB/DB for Get Up / 40-50# DBs for Deadlifts and Push Up + Pull Across
Women: 15-25# KB/DB for Get Up / 25-35# DBs for Deadlifts and Push Up + Pull Across

Extra Challenge
Men: 50-55# KB/DB for Get Ups / 50-55# DBs for Deadlifts and Push Up + Pull Across
Women: 30-35# KB/DB for Get Ups / 30-35# DBs for Deadlifts and Push Up + Pull Across

Score:
Weight Used for Get Ups
Weight Used for Deadlifts

Goal: Choose a weight for each that challenges you, but allows you to move well and complete the work in the 2 minute window.

Coaches Notes
Again, this is about QUALITY over speed or load. The Turkish get ups do not need to be alternating. Do two on one side, then two on the other. Focus on keeping the shoulder active, belly tight, and hitting every position on the way up and down.

Resist the urge to just drop to the bottom position of the single leg deadlift. Try to move with control the whole way. Pay attention to the connection to the floor underneath your foot, breathe, and keep the core engaged. Go to a staggered stance if you are really really struggling to balance.

Choose a variation of the push up + pull across that you can do in 1-2 sets the whole way. Focus on a tight plank position and avoid shooting your butt up in the air on the pull across.

Don't be afraid to ditch the clock completely on this one if you need to.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

One Round Every 2 Minutes (20 Minutes Total)

4 Kettlebell Turkish Get Up (2 per side)
6 Heavy Deadlift
6 Bench Press
-OR- 12 Push Up + Pull Across

*Get Ups can be done with dumbbell or kettlebell.

**If you have 2 barbells - use different weight for deadlift and bench. You may also choose to do dumbbell bench press for this. Go with 8-10 Reps if you do dumbbell bench.

Suggestions
Men: 30-40# KB/DB for Get Up / 155-205# for Deadlift / 115-155 for Bench Press
Women: 15-25# KB/DB for Get Up / 105-145# for Deadlift / 75-95# for Bench Press

Extra Challenge
Men: 50-55# KB/DB for Get Up / 245-315#+ for Deadlift / 165#+ for Bench Press
Women: 15-25# KB/DB for Get Up / 165#+ for Deadlift / 105#+ for Bench Press

Score
Weight Used for Get Ups
Weight Used for Deadlifts
Weight Used for Bench (leave empty if you did Push Up + Pull Across)

Goal: Choose a weight for each that challenges you, but allows you to move well and complete the work in the 2 minute window.

Coaches Notes
Again, this is about QUALITY over speed or load. The Turkish get ups do not need to be alternating. Do two on one side, then two on the other. Focus on keeping the shoulder active, belly tight, and hitting every position on the way up and down.

The deadlifts should be heavy but go with something that you think you can do unbroken the whole way without getting sloppy.

If you choose to do bench press, choose a weight that feels fairly moderate at first. In the later rounds, it will become much more challenging. These should be unbroken as well.

Choose a variation of the push up + pull across that you can do in 1-2 sets the whole way. Focus on a tight plank position and avoid shooting your butt up in the air on the pull across.

Don't be afraid to ditch the clock completely on this one if you need to.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

One Round Every 2 Minutes (20 Minutes Total)

2-4 Sandbag Get Up (2 per side)
8-10 Sandbag Over Shoulder
10-12 Push Up + Lateral Drag

**You may also choose to do seated sandbag overhead press for this. Go with 8-10 Reps if you do that.

**If you have a heavy d-ball to do the over the shoulder with - that would be super fun. Lower reps to 6.

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

Score:
Total Get Up Reps
Total Sandbag Over Shoulder Reps
Total Push Up + Lateral Drag RepsCh

Goal: Choose a rep number for each that challenges you, but allows you to move well and complete the work in the 2 minute window.

Coaches Notes
Again, this is about QUALITY over speed or load. Choose a number of reps on the get ups that takes under a minute. Make sure you are hitting every position on the way up and on the way down.

The sandbag over shoulders should be explosive but still performed for quality. Make sure you take the time to set up properly for every rep and focus on full hip and leg extension as you stand up.

Choose a variation/rep count of the push up + lateral drag that you can do in 1-2 sets the whole way. Focus on a tight plank position and avoid shooting your butt up in the air on the drag.

Don't be afraid to ditch the clock completely on this one if you need to.

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

MAMA MODIFICATIONS

Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

Single Leg Deadlift

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. Some other options for customizing are Sumo Stance Deadlift, Split Stance RDL, Single Leg Glute Bridge, or Single Leg Box Squat for more support. If you’re having a hard time with the balance feel free to shorten the range of motion or hold on to something for extra assistance and support.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Run 600 Meters
60 Dumbbell Hang Squat Clean
Run 600 Meters

**This workout could also be done with your sandbag:
Sandbag Hang Clean and Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / 800 Meter Runs
Women: 35# DBs / 800 Meter Runs

Score: Total Time

Goal: 9-13 Minutes

Coaches Notes
When it comes to pacing the 600m run, try to push yourself to hold what you would typically for a 400m run; it should be steady but mildly uncomfortable at that distance. You're looking to get each run done in 3:00-3:45. If your first 600m takes longer than 4 minutes, reduce the distance on the second one.

Choose a weight for the hang squat cleans that will allow you to get 15-20 reps within a minute. Those don't need to be unbroken; you may need to break as often as every 6-10 reps. Just be sure you're moving on from those to the second run between the 6-8 minute marks. Focus on keeping your belly tight as the dumbbells lower from your shoulders back into the hang position so that your spine is protected from the forward momentum.

Possible Alternate Version

3 Rounds
2 Minute of Continuous Movement
20 Hang Squat Clean

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Run 600 Meters
60 Barbell Hang Squat Clean
Run 600 Meters

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135# / 800 Meter Runs
Women: 75-85# / 800 Meter Runs

Score: Total Time

Goal: 9-13 Minutes

Coaches Notes
When it comes to pacing the 600m run, try to push yourself to hold what you would typically for a 400m run; it should be steady but mildly uncomfortable at that distance. You're looking to get each run done in 3:00-3:45. If your first 600m takes longer than 4 minutes, reduce the distance on the second one.

Choose a weight for the hang squat cleans that will allow you to get 15-20 reps within a minute. Those don't need to be unbroken; you may need to break as often as every 6-10 reps. Just be sure you're moving on from those to the second run between the 6-8 minute marks. Focus on keeping your belly tight as the barbell lowers from your shoulders back into the hang position so that your spine is protected from the forward momentum.

Possible Alternate Version

3 Rounds
2 Minute of Continuous Movement
20 Hang Squat Clean

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

45 Cal (M) / 33 Cal (W) - Bike
-OR- 750 Meter Row

60 Barbell Hang Squat Clean

45 Cal (M) / 33 Cal (W) - Bike
-OR- 750 Meter Row

**This workout could also be done with dumbbells or sandbag as seen in Program A.

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135# / 800 Meter Runs
Women: 75-85# / 800 Meter Runs

Score: Total Time

Goal: 9-13 Minutes

Coaches Notes
When it comes to pacing the bike/row, try to push yourself to hold what you would typically for a 30/22 cal bike or 500m row; it should be steady but mildly uncomfortable at those calories/that distance. You're looking to get each bike/row done in 3:00-3:45. If your first effort takes longer than 4 minutes, reduce the calories/distance on the second one.

Choose a weight for the hang squat cleans that will allow you to get 15-20 reps within a minute. Those don't need to be unbroken; you may need to break as often as every 6-10 reps. Just be sure you're moving on from those to the second run between the 6-8 minute marks. Focus on keeping your belly tight as the barbell lowers from your shoulders back into the hang position so that your spine is protected from the forward momentum.

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

Run 400 Meters (Together)
50 Barbell Hang Squat Cleans (Combined)

This workout could also be done with sandbag or dumbbells.

You could also do this workout with rower or bike:
500 Meter Row
-OR-
30 Cal (M) / 22 Cal (W) Assault Bike

Suggestions
Men: 95# -or- 40# DBs
Women: 65# -or- 25# DBs

Extra Challenge
Men: 115-135# -or- 50# DBs
Women: 75-85# - 35# DBs

Score: Total Time

Goal: 12-16 Minutes

Coaches Notes
The way this one works is you and your partner will run 400 meters together, then when you both get back from the run, you'll take turns chipping away at 50 hang squat cleans. Only one partner can work at a time and you can split up those 50 reps however you like. When 50 are done, one round is complete. Repeat two more times.

You're aiming for the run to take 1:45-2:30. If you and your partner have different running speeds, try to meet each other halfway. So maybe one partner holds back a bit and the other is pushing the pace a little more than they typically would.

Choose a weight for the hang squat cleans that allows you to get 7-10 reps done at a time. Keep in mind you'll get rest while your partners works so it's encouraged to hang onto the bar for a decent number of reps.

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.

Hang Clean

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

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: BESTLA

4 Rounds

100 Meter Shoulder Rack Carry
400 Meter Run

Rest 1 Minute between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Slowest & Fastest Round

Goal: 2:30 - 3:30

Coaches Notes
You may be tempted to underestimate this one - don't do that! The shoulder rack carry is going to take about a minute. Choose a weight that you can maintain a brisk walking pace the whole way and that you can go unbroken for the first 2 rounds. In rounds 3 and 4, you may need to put the dumbbells down for a quick break at the halfway point.

Send it on the run. We are logging both the fastest and the slowest rounds today, so the times should slow a bit as the workout progresses. Dig deep and get uncomfortable.

For those of you that can't run/carry due to space, weather or anything else, change the workout as follows:

4 Rounds

50 Mountain climbers
50 Toe Taps
1 min Shoulder Racked Low Step Ups
50 Toe Taps
50 Mountain climbers

Rest 1 min between rounds

Work as hard as you can in that minute of low step ups - don't try to game it!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2021 VAULT: BESTLA

4 Rounds

100 Meter Front Rack Carry
400 Meter Run

Rest 1 Minute between Rounds

Suggestions
Men: 75#
Women: 55#

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

Score: Slowest & Fastest Round

Goal: 2:30 - 3:30

Coaches Notes
You may be tempted to underestimate this one - don't do that! The front rack carry is going to take about a minute. Even if you could go unbroken on the carry with the weight that you choose, it may make sense to put the bar down at the halfway point, then turn around and re-rack it rather than making a slow, cumbersome turn with the bar on your shoulders.

Send it on the run. We are logging both the fastest and the slowest rounds today, so the times should slow a bit as the workout progresses. Dig deep and get uncomfortable.

For those of you that can't run/carry due to space, weather or anything else, change the workout as follows:

4 Rounds

50 Mountain climbers
50 Toe Taps
1 min Front Rack Low Step Ups
50 Toe Taps
50 Mountain climbers

Rest 1 min between rounds

Work as hard as you can in that minute of low step ups - don't try to game it!

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2021 VAULT: BESTLA

4 Rounds

100 Meter Shoulder Rack Carry
30/22 Cal Bike -OR- 36/26 Cal Row

Rest 1 Minute between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Slowest & Fastest Round

Goal: 2:30 - 3:30

Coaches Notes
You may be tempted to underestimate this one - don't do that! The shoulder rack carry is going to take about a minute. Choose a weight that you can maintain a brisk walking pace the whole way and that you can go unbroken for the first 2 rounds. In rounds 3 and 4, you may need to put the dumbbells down for a quick break at the halfway point.

Send it on the bike/row. We are logging both the fastest and the slowest rounds today, so the times should slow a bit as the workout progresses. Dig deep and get uncomfortable.

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.

Program A + SHIFT only today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

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

8 Push Ups
10 Kettlebell Overhead Swing
12 Air Squats

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

Extra Challenge
Men/Women: Increase Reps to 10-12-14

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 12-15 Rounds

Coaches Notes
You've got a fairly low number of reps for each movement per round so they should go pretty quick. Each round should take 1:10-1:30. Choose a variation on the push ups that you can easily do 8 reps. These are going to get very challenging as the workout progresses and we want you to be able to complete them in 1-2 sets the whole way. Break before you start to lose form.

Choose a weight on the kettlebell swings that you can go unbroken the whole way.

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.

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.

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

10 Rounds

6 Dumbbell Bear Complex
30 Double Unders/Hop Overs

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes
If the first round takes more than 1:45, customize something!

Remember that a dumbbell Bear Complex is a cluster (squat clean thruster) plus another thruster. So 6 reps is actually quite a lot of movement. Choose a weight that you can flow through the rep. It shouldn't be so heavy that you have to stop in the middle of the rep. In fact, shoot for stringing together at least 2-3 reps at a time for all 10 rounds.

Stay focused on the double unders/hop overs. They may feel easy at first but as you get deeper in this workout, the legs are going to feel heavy and your jumping ability will become much more labor intensive. So, pick up those feet!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

4 Barbell Bear Complex
30 Double Unders/Hop Overs

Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 115#
Women: 75#

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes
If the first round takes more than 1:45, customize something!

We want you to perform the Bear Complex today as a:

Cluster (squat clean thruster) + Back Rack Thruster

So 4 reps is actually quite a lot of movement. Choose a weight that you can flow through the rep. It shouldn't be so heavy that you have to stop in the middle of the rep. In fact, shoot for stringing together at least 2 reps at a time for all 10 rounds.

Stay focused on the double unders/hop overs. They may feel easy at first but as you get deeper in this workout, the legs are going to feel heavy and your jumping ability will become much more labor intensive. So, pick up those feet!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

6 Sandbag Bear Complex
30 Double Unders/Hop Overs

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

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes
If the first round takes more than 1:45, customize something!

Remember that a Sandbag Bear Complex is a cluster (squat clean thruster) plus a back rack thruster. So 6 reps is actually quite a lot of movement.

You should be able to flow through the rep. Shoot for stringing together at least 2-3 reps at a time for all 10 rounds. For heavier bags, you may need to adjust the reps down to 4 per round.

Stay focused on the double unders/hop overs. They may feel easy at first but as you get deeper in this workout, the legs are going to feel heavy and your jumping ability will become much more labor intensive. So, pick up those feet!"

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

MAMA MODIFICATIONS

Bear Complex

You could try less weight, going from the hang position or starting with the dumbbells between your feet. During the mid to later stages of pregnancy, or as the belly grows, you may feel more comfortable switching from a barbell to dumbbells or a sandbag so that you don't have work around the belly quite as much. If you have a hard time maintaining control or a stable midline in the bottom of the squat or if you find yourself bearing down to complete the movement, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to help strengthen the posterior chain and support the growing belly.

Jump/Skip/Hop Overs

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

KB/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.

Shoulder Press

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

DB/Back/Front/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

30 Burpees
60 Pull Ups
30 Burpees

Yep....that's it! #SendIt !!

Strict Pull Up Option: 25-40 Strict Pull Ups

No weight needed today!

Extra Challenge
Men/Women: Increase reps to 40 - 80 - 40
-OR-
Wear a weight vest!

Remember - the goal time for Extra Challenge is the same as the regular version! We want you MOVING through this one!

See Program C for a fun Glory Days Option!

Score: Total Time

Goal: 7-11 Minutes

Coaches Notes
This one should go quick!

Choose a pull up variation that allows you to complete a minimum of 5 reps at a time. Be careful going for really big sets at the beginning. You don't want to fall apart 30 reps in and be waiting around to do a couple reps at a time for the remaining 30. If doing inverted or bent over rows make sure to choose a position or weight that doesn't allow you to do more than 10 or less than 5 each time.

Push it as hard as you can on those last 30 burpees. Remember to breathe and really go for it!

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.

Reps are slightly different for the different variations today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Reps are slightly different for the different variations today!

Every 4 Minutes for 20 Minutes (5 Rounds Total)

Run 400 Meters
16 Dumbbell Power Clean & Jerks

Rest remainder of 4 Minute Window Each Time

This version can also be done using:
Sandbag Clean & Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 2:15 - 3:30

Coaches Notes
The goal here is to push the pace in every round and to expect that the rounds will get slower as you get further along in the workout. Make sure that you are getting at least 30 seconds of rest between rounds.

The run should take 2:00-2:30. That gives you at least a minute for the clean & jerks. Choose a weight that you can complete 16 reps in 1-3 sets the whole way. You should probably have to break them up at some point. You might go unbroken in the first round but by round 5, we are looking for you to have to take at least one short break during these.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Reps are slightly different for the different variations today!

Every 4 Minutes for 20 Minutes (5 Rounds Total)

Run 400 Meters
12 Barbell Power Clean & Jerks

Rest remainder of 4 Minute Window Each Time

Suggestions
Men: 95#
Women: 65#

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

Score:
Fastest Round
Slowest Round

Goal: 2:15 - 3:30

Coaches Notes
The goal here is to push the pace in every round and to expect that the rounds will get slower as you get further along in the workout. Make sure that you are getting at least 30 seconds of rest between rounds.

The run should take 2:00-2:30. That gives you at least a minute for the clean & jerks. Choose a weight that you can complete 12 reps in 1-3 sets the whole way. You should probably have to break them up at some point. You might go unbroken in the first round but by round 5, we are looking for you to have to take at least one short break during these.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Reps are slightly different for the different variations today!

Every 4 Minutes for 20 Minutes (5 Rounds Total)

30 Cal (M) / 22 Cal (W) Row
-OR- 36 (M) / 26 Cal (W) Row
12 Barbell Power Clean & Jerks

Rest remainder of 4 Minute Window Each Time

Suggestions
Men: 95#
Women: 65#

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

Score:
Fastest Round
Slowest Round

Goal: 2:15 - 3:30

Coaches Notes
The goal here is to push the pace in every round and to expect that the rounds will get slower as you get further along in the workout. Make sure that you are getting at least 30 seconds of rest between rounds.

The bike/row should take 2:00-2:30. That gives you at least a minute for the clean & jerks. Choose a weight that you can complete 12 reps in 1-3 sets the whole way. You should probably have to break them up at some point. You might go unbroken in the first round but by round 5, we are looking for you to have to take at least one short break during these.

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.

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.

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.

Hang Clean

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Sets

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

4 Devil Press
8 Box Jumps

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

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

Extra Challenge
Men/Women: Increase Reps to 6/10

Score: Total Number of Completed Rounds + any Additional Reps from all 5 AMRAPs COMBINED!

Goal: 13-17 Rounds

Coaches Notes
In order to hit the goal, you'll need to complete 3-4 rounds per set for the first three sets, and then maintain 2-3 rounds for the final two sets. That'll mean doing a round every 0:50-1:10.

Choose a weight and/or customization for the Devil Press that allows you to get those 4 reps done in 20-30 seconds. If it's taking much longer than that, you'll likely struggle to keep up the intensity you need to hit the goal, so consider reducing the weight or choosing a customization that will allow you to move faster.

Pairing box jumps with Devil Press will keep your heart rate elevated. Do your best to breathe deeply through each rep. Try exhaling forcefully at the top of the box and inhaling as you step or jump down. Be sure to choose a height that you are confident with.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Sets

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

4 Sandbag Burpee
8 Box Jumps

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

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

Extra Challenge
Men/Women: Increase Reps to 6/10

Score: Total Number of Completed Rounds + any Additional Reps from all 5 AMRAPs COMBINED!

Goal: 13-17 Rounds

Coaches Notes
In order to hit the goal, you'll need to complete 3-4 rounds per set for the first three sets, and then maintain 2-3 rounds for the final two sets. That'll mean doing a round every 0:50-1:10.

Ideally, you'll be getting those 4 Sandbag Burpees done in 20-30 seconds. If it's taking much longer than that, consider switching to a burpee + sandbag power clean or another listed customization.

Pairing box jumps with sandbag burpee will keep your heart rate elevated. Do your best to breathe deeply through each rep. Try exhaling forcefully at the top of the box and inhaling as you step or jump down. Be sure to choose a height that you are confident with.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

30 Rounds (15 Rounds Each)

4 Devil Press
8 Box Jumps

Complete in You Go - I Go Fashion until BOTH Partners have completed 15 Rounds.

**This workout could also be done with your sandbag!

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

Extra Challenge
Men/Women: Increase Reps to 6/10

Score: Total Time

Goal: 22-28 Minutes

Coaches Notes
In order for you guys to hit the goal times, you'll need to finish a round every 0:45-0:55. That means you guys need to be MOVING. The good news is you have some rest time after each round so a fast pace should be maintainable.

Choose a weight for the Devil Press that you're SURE you can do unbroken the entire time. Pairing them with box jumps will spike your heart rate for sure so do your best to breathe deeply during your rest to get it back down some. Be sure to choose a height on the jumps that you are confident with. You shouldn't be hesitating to complete a jump at any point in the workout.

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!

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

2021 VAULT: HEIMDALL

Every 2 Minutes for 20 Minutes

From 0:00-2:00

20 Unweighted Lunge
15 Unbroken Wall Ball

From 2:00-4:00

15 Push Up
15 Unbroken Wall Ball

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

Extra Challenge:
Men/Women: 30 Unweighted Lunges / 20 Push Ups

Score: Number of rounds with wall balls performed unbroken.

Goal: 7-10 Rounds

Coaches Notes
The goal here is to get as many rounds as possible unbroken on the wall balls. Choose a weight (if possible) and a target height that you can go unbroken for at least 7 rounds, or to the 14:00 mark. 15 wall balls will take around 30 seconds and we want you to have at least 10-20 seconds of rest before the next work interval. So, choose a lunge and push up variation that you can complete those reps in a minute or less the whole way. If you think you'll be able to go way faster, today would be a great day for the extra challenge!

If you have low ceilings or otherwise can't do wall balls, go with an empty barbell or single heavy dumbbell thruster.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Run 800 Meters
50 Dumbbell Power Cleans

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / 60 Reps
Women: 35# DBs / 60 Reps

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes
Appreciate the simplicity of this workout. It is truly a test of stamina. We want you to push hard in both the run and the power cleans. Don't try to let up on one component just so you can go harder on the other. The run should take 3:30-5:00. If you think 800m will take longer than that, adjust the distance to something more manageable for you.

When you finish the run, pick up the dumbbells immediately and get started on a set of cleans. Choose a weight that you can complete all 50 reps in 3:00-5:00. Your legs are going to be fatigued from the run so break up the reps into small, manageable sets. You should be able to complete at least 6-10 reps at a time. Make sure you are setting up properly for every rep!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Run 800 Meters
50 Barbell Power Cleans

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men: 135-175#
Women: 85-115#

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes
Appreciate the simplicity if this workout. It is truly a test of stamina. We want you to push hard in both the run and the power cleans. Don't try to let up on one component just so you can go harder on the other. The run should take 3:30-5:00. If you think 800m will take longer than that, adjust the distance to something more manageable for you.

When you finish the run, pick up the bar immediately and get started on a set of cleans. Choose a weight that you can complete all 50 reps in 3:00-5:00. Your legs are going to be fatigued from the run so break up the reps into small, manageable sets. You should be able to complete at least 4-8 reps at a time. Make sure you are setting up properly for every rep!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Bike 60 Cal (M) / 44 Cal (W)
-OR- Row 72 Cal (M) / 52 Cal (W)

50 Barbell Power Cleans

**Could also do this workout with Dumbbell or Sandbag Power Cleans

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge:
Men: 135-175#
Women: 85-115#

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes
Appreciate the simplicity if this workout. It is truly a test of stamina. We want you to push hard in both the bike/row and the power cleans. Don't try to let up on one component just so you can go harder on the other. The run should take 3:30-5:00. If you think bike/row will take longer than that, adjust the distance to something more manageable for you.

When you finish the bike/row, pick up the bar immediately and get started on a set of cleans. Choose a weight that you can complete all 50 reps in 3:00-5:00. Your legs are going to be fatigued from the bike/row so break up the reps into small, manageable sets. You should be able to complete at least 4-8 reps at a time. Make sure you are setting up properly for every rep!

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.

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.

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.