Program A is broken down differently than Program B and C today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is:

3 Rounds

8 (Right) Single Arm Devil Press
8 (Right Arm) Single Dumbbell Overhead Lunge

After 3 Rounds - Rest 1 Minute

Then

3 Rounds

8 (Left) Single Arm Devil Press
8 (Left Arm) Single Dumbbell Overhead Lunge

After 3 Rounds - Rest 1 Minute

Suggestions
Men: 40# DB
Women: 25# DB

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

Score: Total Time (Including Rest)

Goal: 22-28 Minutes

Coaches Notes
To clarify, you'll start with 3 rounds on the right arm, rest 1 minute, 3 rounds on the left arm, rest 1 minute. That is one set. The workout is 3 sets total.

Choose a weight you can hold onto the dumbbell for all 8 reps of the devil presses each time. Make sure you use your hips to send the weight up so you can save your shoulder for the overhead lunge. Ideally, overhead lunges are unbroken for at least the first two sets.

Each 3 round section should be completed in 2:30-3:30 the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Sets

Each Set is a 3 Rounds

8 Burpee
8 Barbell Power Snatch
8 Alternating Barbell Overhead Lunges

Rest 1 Minute after each SET (after 3 rounds of work)

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Time (Including Rest)

Goal: 19-24 Minutes

Coaches Notes
So, you'll do 3 rounds, rest a minute, then repeat 4 more times.

This is 3:00-4:00 per set, or 1:00-1:20 per round which is moving pretty fast.

Go with a burpee variation that you can maintain a steady pace for all 8 reps. Breathe, keep it smooth and get through them in about 30-40 seconds.

Choose a weight on the snatches and overhead lunges that you could go right from the 8th snatch into the lunges for the first couple rounds of the first few sets. After that, break after the 7th snatch. Then perform your 8th rep and go right into the lunges.

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 Rounds

8 Sandbag Burpee
8 Alternating Sandbag Overhead Lunges

Rest 1 Minute after each SET (after 3 rounds of work)

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

Score: Total Time (Including Rest)

Goal: 18-24 Minutes

Coaches Notes
So, you'll do 3 rounds, rest a minute, then repeat 4 more times.

This is 3:00-4:00 per set, or 1:00-1:20 per round which is moving pretty fast.

Find a rhythm on the sandbag burpees that you can maintain for all 8 reps. Release the bag on the way down, then immediately re grip, set up properly and go into the next rep.

Keep your chest up and belly tight on the lunges. Remember to press up out of the shoulders on the way down and back up out of the lunge.

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!

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

On a 10 Minute Clock:

Run 800 Meters

Then With Remaining Time

AMRAP (As Many Rounds and Reps as Possible)

10 Dumbbell Push Press
10 Toes to Bar

**If doing V-ups/Alternating V-Ups increase reps to 14 each time

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge:
Men/Women: Increase Run to 1200 Meters

Score:
800 Meter/1200 Meter Run Time
Total Rounds and Reps from the 10/10 AMRAP portion

Goal 1: 4:00 - 6:00
Goal 2: 4-6 Rounds

Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the distance of the run if it's going to take you longer than 6 minutes!! If you know you can run the 800 in under 4 minutes - do extra challenge today! The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

On a 10 Minute Clock:

Run 800 Meters

Then With Remaining Time

AMRAP (As Many Rounds and Reps as Possible)

10 Barbell Push Press
10 Toes to Bar

**If doing V-ups/Alternating V-Ups increase reps to 14 each time

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

Extra Challenge:
Men/Women: Increase Run to 1200 Meters

Score:
800 Meter/1200 Meter Run Time
Total Rounds and Reps from the 10/10 AMRAP portion

Goal 1: 4:00 - 6:00
Goal 2: 4-6 Rounds

Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the distance of the run if it's going to take you longer than 6 minutes!! If you know you can run the 800 in under 4 minutes - do extra challenge today! The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

On a 10 Minute Clock:

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

Then With Remaining Time

AMRAP (As Many Rounds and Reps as Possible)

10 Barbell Push Press
10 Toes to Bar

**If doing V-ups/Alternating V-Ups increase reps to 14 each time

**This version could also be done with dumbbell push press.

Suggestions
Men: 95-115# / 40-50# DBs
Women: 65-75# / 25-35# DBs

Extra Challenge:
Men/Women: Increase Bike/Row to:

90 Cal Bike (M) / 66 Cal Bike (W)
-OR- 1500 Meter Row

Score:
Bike/Row Time
Total Rounds and Reps from the 10/10 AMRAP portion

Goal 1: 4:00 - 6:00
Goal 2: 4-6 Rounds

Coaches Notes
We want you guys to have 4-6 minutes to work on the AMRAP portion of this workout so be sure to reduce the calories/distance on the bike/row if it's going to take you longer than 6 minutes!! If you know you can do the bike/row in under 4 minutes - do extra challenge today! The 10 push press and 10 toes to bar should take around 0:40-1:00 each round. Choose a weight for the push press that you can go unbroken with. At no point should you be dropping to singles or doubles on the toes to bar, but it might be smart to break them up 5-5 or 4-3-3 from the start so that you can sustain for the rest of the 10 minute window.

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)
Partner 1: 15 Toes to Bar
Partner 2: 15 Dumbbell Push Press
then
Partner 1: 15 Dumbbell Push Press
Partner 2: 15 Toes to Bar

**Only rest is if you finish your toes to bar/push press while your partner still has work to do. Both people should be working pretty much at all times.

**This workout could also be done with the barbell as seen in Program B or using bike/row as seen in Program C (distances would be 30 cal (M) / 22 Cal (W) - Assault Bike -OR- 500 Meter Row)

Suggestions
Men: 95-115# / 40-50# DBs
Women: 65-75# / 25-35# DBs

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
So the way this works is when you guys come in from the run, you start on the 15 toes to bar while your partner gets to work on the 15 push press (or vice versa). Once you both are finished with that, you'll switch. So you do the push press while your partner does the toes to bar. That's one round. Repeat 2 more times.

The run should take 2:00-2:30. Don't start on the TTB/PP until both partners are back from the run. Choose a toes to bar variation that allows you to knock our 5-8 reps at a time. We suggest breaking 1-2 times from the start so that you don't resort to singles or doubles in the final round. Choose a weight for the push press that you can do in 1-2 sets for all 3 rounds.

MAMA MODIFICATIONS

Run/Jog

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

Shoulder Press

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

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: FREYA

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Kipping Pull Ups
400 Meter Run
12 Double Dumbbell Snatches

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Can also replace the Double Dumbbell Snatches with:
12 Sandbag Ground to Overhead

Extra Challenge:
Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score:
Round 1 Time
Round 2 Time
Round 3 Time
Round 4 Time

Goal: 3:00-4:30 (For Each Round)

Coaches Notes

If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: FREYA

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Kipping Pull Ups
400 Meter Run
12 Power Snatches

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

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

Extra Challenge:
Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score:
Round 1 Time
Round 2 Time
Round 3 Time
Round 4 Time

Goal: 3:00-4:30 (For Each Round)

Coaches Notes

If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: FREYA

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Kipping Pull Ups
30 Cal (M) / 22 Cal (W) Bike - OR - 36 Cal (M) / 26 Cal (W) Row
12 Double Dumbbell Snatches

*Can also use your barbell for this version!

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Can also replace the Double Dumbbell Snatches with:
12 Sandbag Ground to Overhead

Extra Challenge:
Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score:
Round 1 Time
Round 2 Time
Round 3 Time
Round 4 Time

Goal: 3:00-4:30 (For Each Round)

Coaches Notes

If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The bike/row should be around the 2 minute range. If you need to reduce the calories, decide on your calorie target before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

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

MAMA MODIFICATIONS

Pull Up

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

Run

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

DB Snatch

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

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

3 Rounds

30 Dumbbell Farmer Step Up
30 Burpee

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

Extra Challenge:
Men: 50# DBs / 40 Burpees
Women: 35# DBs 40 Burpees

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

We are shooting for roughly 3:40-5:20 per round today. Looking at this workout, it may be tempting to come out hot but if you do, you might pay for it in the 3rd round. Set yourself up so that you can maintain a fairly steady pace throughout and not drop off too much by the end.

Choose a weight on the step ups that you can complete 30 reps in 1-3 sets the whole way. These should take 1:30-2:30 to complete each time.

On the burpees, pay attention to your breath. Make sure that you are not holding your breath at any point during the rep. Choose a variation that you can finish 30 reps in 2:00-3:00. Again, a steady pace is likely better than clusters of fast reps separated by long breaks.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

30 Sandbag Shoulder Step Up
30 Burpee

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

Extra Challenge:
Men/Women: 40 Burpees

Score: Total Time

Goal: 11-16 Minutes

Coaches Notes

We are shooting for roughly 3:40-5:20 per round today. Looking at this workout, it may be tempting to come out hot but if you do, you might pay for it in the 3rd round. Set yourself up so that you can maintain a fairly steady pace throughout and not drop off too much by the end.

The step ups should be completed in 1-3 sets the whole way. These should take 1:30-2:30 each time. Switch shoulders every time you break.

On the burpees, pay attention to your breath. Make sure that you are not holding your breath at any point during the rep. Choose a variation that you can finish 30 reps in 2:00-3:00. Again, a steady pace is likely better than clusters of fast reps separated by long breaks.

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

MAMA MODIFICATIONS

Step Ups/Weighted Step Ups

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

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes (8 Rounds Total)

100 Meter 1/2 Up 1/2 Rack Carry (Switch at 50 Meters)
10 Dumbbell Push Press

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 1:00-1:35

Coaches Notes

Make sure that you are getting at least 25 seconds of rest between rounds. If you are getting less than that within the first 3 rounds, customize something. Lower the weight, go with a shoulder racked, or even a farmer carry.

We are looking for the carry to take about a minute with 1-3 breaks each round. Remember your shoulders are going to get more and more fatigued, so probably a good idea to break early in the workout rather than waiting until it's absolutely necessary.

Choose a load on the push press that you think you could do unbroken. Make sure you are really aggressive with the hips to send the weight up!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes (8 Rounds Total)

50 Meter Barbell Overhead Carry
50 Meter Barbell Front Rack Carry
10 Barbell Push Press

If needed you can do carries with a second, lighter, barbell. You could also do the 1/2 Shoulder 1/2 Overhead Carry option from Program A. Or. you could do the entire 100 meters with a plate overhead carry.

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

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

Score:
Fastest Round
Slowest Round

Goal: 1:00-1:35

Coaches Notes

For this version, you could definitely use dumbbells for the carry if you have them and want to. This may allow you to push the weight a bit on the push presses.

Make sure that you are getting at least 25 seconds of rest between rounds. If you are getting less than that within the first 3 rounds, customize something. Lower the weight, go with an overhead plate, or even a front/back rack carry.

We are looking for the carry to take about a minute with 1-3 breaks each round. Remember your shoulders are going to get more and more fatigued, so probably a good idea to break early in the workout rather than waiting until it's absolutely necessary. Keep your belly tight and push up into the bar on the overhead carry, you shouldn't feel it in your lower back.

Choose a load on the push press that you think you could do unbroken. Make sure you are really aggressive with the hips to send the weight up!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes (8 Rounds Total)

50 Meter Sandbag Overhead Carry
50 Meter Sandbag Front Rack Carry
12 Sandbag Push Press

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

Extra Challenge:
Men/Women: Entire 100 Meter Carry is Overhead

Score:
Fastest Round
Slowest Round

Goal: 1:00-1:35

Coaches Notes

Make sure that you are getting at least 25 seconds of rest between rounds. If you are getting less than that within the first 3 rounds, customize something. Go with a bear hug/front rack carry or even a suitcase carry.

We are looking for the carry to take about a minute with 1-3 breaks each round. Remember your shoulders are going to get more and more fatigued, so probably a good idea to break early in the workout rather than waiting until it's absolutely necessary. Keep your belly tight and push up into the handles on the overhead carry, you shouldn't feel it in your lower back.

The push presses, should be unbroken most, if not all the way. Make sure you are really aggressive with the hips, to send the weight up!

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.

1/2 Up + 1/2 Shoulder Carry

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. You could also sub less weight, shorter distance, or modify to both arms using a shoulder carry or farmer carry position. 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

10 Dumbbell Hang Power Clean
10 Dumbbell Squat

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

So for some of you faster people, we adjusted the goal to 8 minutes so you don't try to EMOM it! (Every minute on the minute) Rounds should take about :45-1:20 on this one. Choose a weight that you think you could go unbroken for at least the first few rounds.

Another strategy might be to do 7-8 hang power cleans, break, then hit the remaining reps and go right into the dumbbell squats.

Make sure that you are keeping the dumbbells close to your body on the hang power cleans rather than swinging them out.

Keep your belly tight on the squats, this will help keep you from overworking the low back, especially after the cleans.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

10 Barbell Hang Power Clean
10 Barbell Back Squat

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

Extra Challenge:
Men: 135#+
Women: 85#+

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

So for some of you faster people, we adjusted the goal to 8 minutes so you don't try to EMOM it! (Every minute on the minute) Rounds should take about :45-1:20 on this one. Choose a weight that you think you could go unbroken for at least the first few rounds.

Another strategy might be to do 7-8 hang power cleans, break, then hit the remaining reps and pop the bar over to your back rack for the squats.

Keep your belly tight on the squats, this will help keep you from overworking the low back, especially after the cleans.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

12 Sandbag Hang Power Clean
12 Sandbag Back Squat

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

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

So for some of you faster people, we adjusted the goal to 8 minutes so you don't try to EMOM it! (Every minute on the minute) Rounds should take about :45-1:20 on this one.

Ideally, you can go unbroken for at least the first few rounds.

Another strategy might be to do 7-8 hang power cleans, break, then hit the remaining reps and pop the bag over to your back rack for the squats.

Keep your belly tight on the squats, this will help keep you from overworking the low back, especially after the cleans.

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

MAMA MODIFICATIONS

Power Clean

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

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

AMRAP 20 Minutes (As Many Rounds and Reps as Possible in 20 Minutes)

Run 200 Meters
8 Toes to Bar
12 Push Up + Taps

**If doing V-Ups/Alternating V-Ups increase reps to 12 each time

No weight needed today!

Extra Challenge:
Men/Women: Increase Toes to Bar Reps to 12

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-11 Rounds

Coaches Notes

To hit the goal, we are shooting for a round every 1:50-2:30.

The run should take a minute or less each time. Each 200m is 2 reps - 1 rep for each 100m.

The workout will really come down to how much you are resting during the bodyweight movements. Choose a toe to bar variation that you can complete in 1-2 sets the whole way, they should take less than :40 seconds to complete.

For the push up + taps, go with a variation that you could do 12 unbroken reps comfortably. Then, for the workout, break them up early. So, before it becomes a struggle to complete a rep you should take a quick break to shake out the arms. Think 1-3 sets the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

AMRAP 20 Minutes (As Many Rounds and Reps as Possible in 20 Minutes)

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row

8 Toes to Bar
12 Push Up + Taps

**If doing V-Ups/Alternating V-Ups increase reps to 12 each time

No weight needed today!

Extra Challenge:
Men/Women: Increase Toes to Bar Reps to 12 and Push Up + Taps to 16

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-11 Rounds

Coaches Notes

To hit the goal, we are shooting for a round every 1:50-2:30.

The bike/row should take around a minute each time. Each bike/row is 2 reps - 1 rep for each half - so if you are on the bike/row at the end of the 20 minutes, you can earn 1 point by making it halfway through the calories.

The workout will really come down to how much you are resting during the bodyweight movements. Choose a toe to bar variation that you can complete in 1-2 sets the whole way, they should take less than :40 seconds to complete.

For the push up + taps, go with a variation that you could do 12 unbroken reps comfortably. Then, for the workout, break them up early. So, before it becomes a struggle to complete a rep you should take a quick break to shake out the arms. Think 1-3 sets the whole way.

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

MAMA MODIFICATIONS

Run/Jog

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

Toes to Bar

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

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

2 Minutes Max Reps - Double Unders/Hop Overs
2 Minutes Rest
2 Minutes Max Reps - Dumbbell Clean and Jerk
2 Minutes Rest
2 Minutes Max Reps - Dumbbell Squat Clean
2 Minutes Rest
1 Minute Max Reps - Double Unders/Hop Overs
1 Minute Rest
1 Minute Max Reps - Dumbbell Clean and Jerk
1 Minute Rest
1 Minute Max Reps - Dumbbell Squat Clean

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Total Double Unders/Hop Overs
Total Dumbbell Clean and Jerks
Total Dumbbell Squat Cleans

Goal:
Double Unders/Hop Overs: 140-300
Clean and Jerk: 40-65
Squat Clean: 40-65

Coaches Notes

Your working windows are super short today AND you get the same amount of rest as work time - so that means you should be sending it. Choose a weight for the clean & jerks and squat cleans that allows you to get 13-20 reps within a minute. That'll mean moving for MOST of the time. Maybe taking 1-2 breaks per minute and then getting right back to work. If you can't get at least 45 double unders within a minute, go with the hop overs!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Minutes Max Reps - Double Unders/Hop Overs
2 Minutes Rest
2 Minutes Max Reps - Barbell Clean and Jerk
2 Minutes Rest
2 Minutes Max Reps - Barbell Squat Clean
2 Minutes Rest
1 Minute Max Reps - Double Unders/Hop Overs
1 Minute Rest
1 Minute Max Reps - Barbell Clean and Jerk
1 Minute Rest
1 Minute Max Reps - Barbell Squat Clean

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

Extra Challenge:
Men: 115#
Women: 75#

Score:
Total Double Unders/Hop Overs
Total Barbell Clean and Jerks
Total Barbell Squat Cleans

Goal:
Double Unders/Hop Overs: 140-300
Clean and Jerk: 40-65
Squat Clean: 40-65

Coaches Notes

Your working windows are super short today AND you get the same amount of rest as work time - so that means you should be sending it. Choose a weight for the clean & jerks and squat cleans that allows you to get 13-20 reps within a minute. That'll mean moving for MOST of the time. Maybe taking 1-2 breaks per minute and then getting right back to work. If you can't get at least 45 double unders within a minute, go with the hop overs!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Minutes Max Reps - Double Unders/Hop Overs
2 Minutes Rest
2 Minutes Max Reps - Sandbag Clean and Jerk
2 Minutes Rest
2 Minutes Max Reps - Sandbag Squat Clean
2 Minutes Rest
1 Minute Max Reps - Double Unders/Hop Overs
1 Minute Rest
1 Minute Max Reps - Sandbag Clean and Jerk
1 Minute Rest
1 Minute Max Reps - Sandbag Squat Clean

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

Extra Challenge:
Total Double Unders/Hop Overs
Total Sandbag Clean and Jerks
Total Sandbag Squat Cleans

Goal:
Double Unders/Hop Overs: 140-300
Clean and Jerk: 40-65
Squat Clean: 40-65

Coaches Notes

Your working windows are super short today AND you get the same amount of rest as work time - so that means you should be sending it. Choose a weight for the clean & jerks and squat cleans that allows you to get 13-20 reps within a minute. That'll mean moving for MOST of the time. Maybe taking 1-2 breaks per minute and then getting right back to work. If you can't get at least 45 double unders within a minute, go with the hop overs!

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

Partner 1: 60 Double Unders/Hop Overs
-THEN-
Partner 2: 60 Double Unders/Hop Overs

Partner 1: 18 Barbell Clean and Jerk
-THEN-
Partner 2: 18 Barbell Clean and Jerk

Partner 1: 16 Barbell Squat Clean
-THEN-
Partner 2: 16 Barbell Squat Clean

**Only rest is while your partner is working.

**This workout could also be done with dumbells or a sandbag as seen in Program A and C.

Suggestions
Men: 75-95# / 40# DBs / 50-70# Sandbag
Women: 55-65# / 25# DBs / 25-45# Sandbag

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

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The work set out for you guys today is a relatively small amount compared to other team workouts. For that reason, and because you get to rest the entire time your partner works, we expect you to "send it" when it's your turn. Choose a weight for the clean & jerks and squat cleans that you can do unbroken or as close to unbroken as possible. That doesn't mean it has to be super light - it's OK if it's challenging and you have to really fight to get the reps done. Just make sure, as always, that you are moving well and take a break if your form is falling apart. The double unders should take no longer than 1 minute each so go with the hop overs or reduce reps if you need to!

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

MAMA MODIFICATIONS

Double/Single Unders

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

Power Clean

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

Jerk

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

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

2022 VAULT: UTGARDA-LOKI

Part 1

7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)

6 Push Up + Pull Across
6 Dumbbell Hang Squat Clean

- Rest 3 Minutes before Part 2

Part 2

Repeat your Score from Part 1 for time.

Suggestions
Men: 40# DB(s)
Women: 25# DB(s)

Extra Challenge:
Men/Women: Increase reps to 8 and 8

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

Part 1 Goal: 8-12 Rounds
Part 2 Goal: 6:30-7:30

Coaches Notes

So the way this one works is - if, in Part 1, you complete 8 rounds and 3 push up + pull across in the 9th round - you will complete 8 Rounds + 3 Push Up + Pull Across for time in Part 2.

Don't sandbag the first part knowing that you have to repeat it! To hit the goal, you'll need to finish a round every 0:45-1:00. That doesn't mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + pull across at MOST once each round. If that'll be tough for you, customize to knee push ups or do elevated push up + taps. Choose a weight for the hang squat cleans that you can do unbroken the entire time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: UTGARDA-LOKI

Part 1

7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)

6 Push Up + Pull Across
6 Barbell Hang Squat Clean

- Rest 3 Minutes before Part 2

Part 2

Repeat your Score from Part 1 for time.

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

Extra Challenge:
Men/Women: Increase reps to 8 and 8

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

Part 1 Goal: 8-12 Rounds
Part 2 Goal: 6:30-7:30

Coaches Notes

So the way this one works is - if, in Part 1, you complete 8 rounds and 3 push up + pull across in the 9th round - you will complete 8 Rounds + 3 Push Up + Pull Across for time in Part 2.

Don't sandbag the first part knowing that you have to repeat it! To hit the goal, you'll need to finish a round every 0:45-1:00. That doesn't mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + pull across at MOST once each round. If that'll be tough for you, customize to knee push ups or do elevated push up + taps. Choose a weight for the hang squat cleans that you can do unbroken the entire time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: UTGARDA-LOKI

Part 1

7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)

6 Push Up + Sandbag Lateral Drag
6 Sandbag Hang Squat Clean

- Rest 3 Minutes before Part 2

Part 2

Repeat your Score from Part 1 for time.

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

Extra Challenge:
Men/Women: Increase reps to 8 and 8

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

Part 1 Goal: 8-12 Rounds
Part 2 Goal: 6:30-7:30

Coaches Notes

So the way this one works is - if, in Part 1, you complete 8 rounds and 3 push up + lateral drag in the 9th round - you will complete 8 Rounds + 3 Push Up + Lateral Drag for time in Part 2.

Don't sandbag (ha ha) the first part knowing that you have to repeat it! To hit the goal, you'll need to finish a round every 0:45-1:00. That doesn't mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + lateral drag at MOST once each round. If that'll be tough for you, customize to knee push ups or do elevated push up + taps. Ideally, you'll do the 6 hang cleans unbroken the entire time. If your sandbag weight is too heavy for that, just be sure you're finishing those in 20-30 seconds - or reducng the reps to something you can do unbroken.

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

MAMA MODIFICATIONS

Push Up/Push Up Taps

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

DB/Back/Front/Goblet/Air Squat

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

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.

Stimulus is a bit different between kettlebell and barbell option! We encourage you to pick which version you need to work on most!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

Run 400 Meters
30 Kettlebell Overhead Swings

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

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

To finish within the goal range, you'll need to maintain a pace of roughly 3:10-4:20 per round. The run should take 2:00-2:30 each time.

Choose a weight and style on the kettlebell swings that allows you to complete them 30 reps in 1:00-1:40 and in 1-3 sets the whole way.

The last couple rounds of this workout are going to be where the challenge lies. Make sure you don't come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on to that same intensity/pace for the full 5 rounds, meaning you are not slowing down.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

Run 400 Meters
12 Heavy Barbell Deadlifts

Suggestions
Men: 165-315#
Women: 105-185#

Score 1: Weight Used
Score 2: Total Time

Goal:
Score 1: Heavy - probably slightly broken - but still finishing in goal time
Score 2: 15-22 Minutes

Coaches Notes

To finish within the goal range, you'll need to maintain a pace of roughly 3:10-4:20 per round. The run should take 2:00-2:30 each time.

Choose a weight on the deadlifts that you can complete 12 reps in 1-3 sets the whole way. It shouldn't be so heavy that you have to go to singles or that you would want to choose to do singles from the beginning.

The last couple rounds of this workout are going to be where the challenge lies. Make sure you don't come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on for the full 5 rounds. You may end up breaking more on the deadlifts in rounds 4 and 5 but push it that much harder on the runs!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

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

30 Kettlebell Overhead Swings
-OR- 12 Heavy Barbell Deadlifts

Pick which version you want to go with on this one and score it accordingly.

Suggestions
Men: Swings: 40-55# -or- Deadlifts: 165-315#
Women: Swings: 25-35# -or- Deadlifts: 105-185#

Score 1: Weight Used (enter DB/KB weight if you did that option)
Score 2: Total Time

Goal:

Score 1: This isn't super important if you chose the swings version. Deadlift option: Heavy - probably slightly broken - but still finishing in goal time

Score 2: 15-22 MinutesTo finish within the goal range, you'll need to maintain a pace of roughly 3:10-4:20 per round. The bike/row should take 2:00-2:30 each time.

Coaches Notes

Choose a weight on the deadlifts that you can complete 12 reps in 1-3 sets the whole way. It shouldn't be so heavy that you have to go to singles or that you would want to choose to do singles from the beginning.

The last couple rounds of this workout are going to be where the challenge lies. Make sure you don't come out of the gate too hot. Start with a level of intensity that is moderately uncomfortable and try to hold on for the full 5 rounds. You may end up breaking more on the deadlifts in rounds 4 and 5 but push it that much harder on the bike/row!

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 3 Minutes for 5 Rounds (15 Minutes Total)

24 Wall Balls
12 Box Jumps

Suggestions
Men: 20#ish Ball / 20-24" Box
Women: 13-15# Ball / 16-20" Box

Extra Challenge:
Men/Women: Increase Reps to 32/18

Score:
Fastest Round
Slowest Round

Goal: 1:45 - 2:30

Coaches Notes

Abandon your idea of what you 'normally' do in terms of box jump height, wall ball weight, and target height on this one. Set yourself up so that you can complete the reps in the 3 minute time window with at least 30 seconds of rest each time. This may mean that you throw to a lower target or jump to a lower height.

Stay focused on the box jumps. It will be harder to jump after those wall balls, so keep it safe! In order to save yourself for those jumps, consider breaking up the wall balls a bit more than you might usually. Or, if you feel like you can knock out all 24 unbroken, take a moment to shake out the legs before you jump up to the box. Wall balls should be completed in 1-3 sets the whole way through.

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

MAMA MODIFICATIONS

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.

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

100 Deficit Push Ups

Every time you break:

5 Strict Pull Ups
-or- Legs Elevated Inverted Rows with Slow Lower

Suggestions
Men/Women: For the deficit, place your hands on dumbbells or a stack of plates roughly 4". You may need to get creative, use a stack of books if you need to!

Extra Challenge:
Men/Women: Wear a weight vest if you have one!

or

Increase Pull Ups to 7 each time

or BOTH

Score: Total Time

Goal: 7-15 Minutes

Coaches Notes

The secret to this workout is not to try to do 100 deficit push ups as fast as possible. Pick a variation/deficit height that you can do at least 10 reps at a time. Then, hit your pull ups or inverted rows. Then, rest until you feel ready to hit another 10 reps. For this many deficit push ups, it is very important that you move with control and don't just drop to the floor and try to bounce your chest to get a boost on the way up. We would rather see a deficit from the knees than regular push ups from the toes.

The last thing we want is to start breaking after only a few reps and fall into the pull up vortex. Plan your breaks rather than going until failure.

A break is anytime you come out of the plank position or your hands come off the floor. You can pause in the plank position between reps for as long as you want but we wouldn't recommend staying there too long!

If you go with the extra challenge reps today, they should be unassisted.

Inverted rows need to be challenging so legs elevated or legs elevated+slow. You shouldn't be able to just blow through them.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

75 Bench Press

Every time you break:

5 Strict Pull Ups
-or- Legs Elevated Inverted Rows with Slow Lower

**You could also do this version with dumbbell bench press.

Suggestions
Men: 115-135#
Women: 65-85#

Extra Challenge:
Men: 155-185# / 7 Pull Ups Each Break
Women: 95-125# / 7 Pull Ups Each Break

Score: Total Time

Goal: 7-15 Minutes

Coaches Notes

The secret to this workout is not to try to do bench press reps as fast as possible. Pick a weight that you can do at least 7 reps at a time. Then, hit your pull ups or inverted rows. Then, rest until you feel ready to hit another 7 reps. For this many reps, it is very important that you move with control, especially in the lowering phase. Don't just let the bar drop and bounce it off your chest. Think light contact.

The last thing we want is to start breaking after only a few reps and fall into the pull up vortex. Plan your breaks rather than going until failure.

If you go with the extra challenge pull up reps today, they should be unassisted.

Inverted rows need to be challenging so legs elevated or legs elevated+slow. You shouldn't be able to just blow through them.

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.

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

6 Rounds

100 Meter Farmer Carry
20 Alternating DB Snatch
Run 200 Meters

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

We are shooting for 2:40-3:40 per round on this one. Choose a weight on the dumbbell snatches that you can complete in 1-2 sets the whole way. You can use the same or different weights on the farmer carry. The carry will take 1:00-1:30. Go with something that you will have to put the dumbbells down at some point. If you don't have the space for farmer carries, go with 1 minute of farmer low step ups or a farmer march.

The run should take about a minute or less each time. It should be uncomfortable but not all out.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

6 Rounds

100 Meter Farmer Carry
12 Barbell Power Snatch
Run 200 Meters

**Could also do this version with a 100 meter suitcase carry and sandbag ground to overhead!

Suggestions
Men: 75#
Women: 55#

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

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

We are shooting for 2:40-3:40 per round on this one. Choose a weight on the snatches that you can complete in 1-2 sets the whole way. The carry will take 1:00-1:30. Go with something that you will have to put the dumbbells down at some point. It might be a good idea to break on the farmer carry intentionally to save your grip a bit for the snatches. If you don't have the space for farmer carries, go with 1 minute of farmer low step ups or a farmer march.

The run should take about a minute or less each time. It should be uncomfortable but not all out.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

100 Meter Farmer Carry
20 Alternating DB Snatch

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

**Can do this version with sandbag as seen in Program A or Barbell as seen in Program B.

Suggestions
Men: 40# DBs / 75# Bar
Women: 25# DBs / 55# Bar

Extra Challenge:
Men: 50# DBs / 95#+
Women: 35# DBs / 65#+

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

We are shooting for 2:40-3:40 per round on this one. Choose a weight on the dumbbell snatches that you can complete in 1-2 sets the whole way. You can use the same or different weights on the farmer carry. The carry will take 1:00-1:30. Go with something that you will have to put the dumbbells down at some point. If you don't have the space for farmer carries, go with 1 minute of farmer low step ups or a farmer march.

The bike/row should take about a minute or less each time. It should be uncomfortable but not all out.

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

MAMA MODIFICATIONS

DB Snatch

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

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

Each Round is:

12 Dumbbell Bear Complex

Rest 1 Minute Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Fastest Round
Slowest Round

Goal: 1:10 - 2:30

Coaches Notes

Yep - "just" 12 bear complex reps each round. We're scoring both your fastest and your slowest round, which means we want you to push the pace from the start. Challenge your capacity to hang onto the dumbbells. You'll likely need to take breaks as the rounds progress, but let today be a test of your ability to go as close to unbroken as possible while moving safely.

With that being said, there's room for breaks in the goal range so if you feel your form is breaking down or you're moving poorly, take a few deep breaths before getting back to work. As long as you are getting at least 5 reps within a minute, you're on track. If you're getting more than 8 reps within a minute, try going heavier - if that's an option for you! If not, just keep crushing it.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

Each Round is:

12 Barbell Bear Complex

Rest 1 Minute Between Rounds

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

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

Score:
Fastest Round
Slowest Round

Goal: 1:30 - 3:00

Coaches Notes

Yep - "just" 12 bear complex reps each round. We're scoring both your fastest and your slowest round, which means we want you to push the pace from the start. Challenge your capacity to hang onto the barbell. You'll likely need to take breaks as the rounds progress, but let today be a test of your ability to go as close to unbroken as possible while moving safely.

With that being said, there's room for breaks in the goal range so if you feel your form is breaking down or you're moving poorly, take a few deep breaths before getting back to work. As long as you are getting at least 3 reps within a minute, you're on track. If you're getting more than 7 reps within a minute, try going heavier - if that's an option for you! If not, just keep crushing it.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

Each Round is:

12 Sandbag Bear Complex

Rest 1 Minute Between Rounds

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

Extra Challenge:
Men/Women: 16 Reps Each Time

Score:
Fastest Round
Slowest Round

Goal: 1:10 - 2:30

Coaches Notes

Yep - "just" 12 bear complex reps each round. We're scoring both your fastest and your slowest round, which means we want you to push the pace from the start. Challenge your capacity to hang onto the sandbag. You'll likely need to take breaks as the rounds progress, but let today be a test of your ability to go as close to unbroken as possible while moving safely.

With that being said, there's room for breaks in the goal range so if you feel your form is breaking down or you're moving poorly, take a few deep breaths before getting back to work. As long as you are getting at least 5 reps within a minute, you're on track. If not, consider shaving off 1-2 reps per round so that you can finish in 2:30 or less.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete

As Far as You Can Get in 15 Minutes:

1 Barbell Bear Complex (Each)
2 Barbell Bear Complex (Each)
3 Barbell Bear Complex (Each)

Keep adding 1 Bear Complex EACH every time it is your turn.

This is to be performed in I go - You go fashion. So partner 1 does 1 complex, then partner 2 goes. Then parter 1 does 2 complex, then partner 2 goes....and so on.

This workout can also be done with dumbbells or sandbag as seen in Programs A and C.

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

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

Score: Final Round where BOTH partners completed all of the work + any additional reps (full complex) into the next round.

Goal: Finish the Round of 9-12 Reps EACH

Coaches Notes

Alright, guys. Between the two of you, you'll need to complete 6-10 reps within a minute to hit the goal - that's 3-5 reps per partner. Should be very doable considering you get to rest while your partner works.

Choose a weight that will be challenging to you but that you can do unbroken through the round of 7-8 reps. You'll likely need to take breaks as the rounds progress, but let today be a test of your ability to go as close to unbroken as possible while moving safely.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: JOTUNHEIM

6 Rounds

10 Dumbbell Farmer Step Up
10 Devil Press
10 Dumbbell Farmer Step Up

Rest 1 Minute between Rounds

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

Extra Challenge:
Men/Women: Increase to 14-14-14

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:30-3:30

Coaches Notes

Ouch! Sorry about your grip, guys. We are scoring both your fastest and slowest rounds to encourage you to really push the pace from the beginning. It's OK if coming out hot causes your times to drop off a little - that's to be expected. Find a weight and height for the step ups that allows you to get 10 reps done in 30-45 seconds. Your grip will be taxed going to the Devil Press so really concentrate on using your legs and hips to accelerate the dumbbells upward to relieve the use of your arms some. Those should take 1:15 - 2:00 so choose your weight and pace accordingly.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: JOTUNHEIM

6 Rounds

10 Sandbag Shoulder Step Up
10 Sandbag Burpee
10 Sandbag Shoulder Step Up

Rest 1 Minute between Rounds

Suggestions
Men: 50-70# | 20-24"
Women: 25-45# | 16-20"

Extra Challenge:
Men/Women: Increase to 14-14-14

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:30 - 3:30

Coaches Notes

We are scoring both your fastest and slowest rounds to encourage you to really push the pace from the beginning. It's OK if coming out hot causes your times to drop off a little - that's to be expected. Find a bag placement and height for the step ups that allows you to get 10 reps done in 30-45 seconds. You can go with a back rack or over one shoulder. Your legs will be tired going into the Sandbag Burpee but really try to use them and your hips to accelerate the bag upward. Those should take 1:15 - 2:00 so choose your pace accordingly. If the weight of your sandbag is forcing you to take longer than 2 minutes, consider the reducing the reps to a number that will keep you moving quicker.

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

MAMA MODIFICATIONS

Step Ups/Weighted Step Ups

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

Devil Press

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

Burpee

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Diagnostic #2: Pull Up/Push Up/Squat

Level 1:

1 Round

25 Kipping Pull Up
50 Push Up
100 Air Squat

Strict Pull Up Option: 15 per round

Level 1 Customizations Allowed:

PULL UP: Inverted rows, banded pull ups, feet on ground pull ups, dumbbell bent over rows
PUSH UP: Knee or elevated push ups

Score: Total Time

Score to Pass Level 1:

Under 11 Minutes

Coaches Notes

If you are using a customization for pull ups and/or push ups on this one - make sure you choose something that is challenging! Remember - the goal of the diagnostics isn't to pass by whatever means necessary, but to really test your fitness level in the various diagnostic workouts.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! Consider the squats will take you anywhere from 3-5 minutes, which means you will have somewhere between 6-8 minutes for the pull ups and push ups.

Since this is a test - you may even choose to start out with one version of the movement and stick with it as long as possible. You might just surprise yourself and make it the whole way through. Take good notes in the comments when you log, so you remember next time how you attacked this one.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Diagnostic #2: PULL UP/PUSH UP/SQUAT

Level 2:

2 Rounds

25 Kipping Pull Up
50 Push Up
100 Air Squat

Strict Pull Up Option: 15 per round

Level 2 Customizations Allowed:

(Customizations are allowed in testing but don't move on to Level 3 until you pass this Level without them)

PULL UP: Inverted rows, banded pull ups, feet on ground pull ups, dumbbell bent over rows
PUSH UP: Knee or elevated push ups

Score: Total Time

Score to Pass Level 2:

Under 18 Minutes

Coaches Notes

If you are using a customization for pull ups and/or push ups on this one - make sure you choose something that is challenging! Remember - the goal of the diagnostics isn't to pass by whatever means necessary, but to really test your fitness level in the various diagnostic workouts.

In order to officially ""pass"" this level we want to see unassisted pull ups and push ups from the toes.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! You have 9 minutes for each round to pass this level. Consider the squats will take you anywhere from 3-4 minutes (each time), which means you will have somewhere between 5-6 minutes for the pull ups and push ups on each.

Since this is a test - you may even choose to start out with one version of the movement and stick with it as long as possible. You might just surprise yourself and make it the whole way through. Take good notes in the comments when you log, so you remember next time how you attacked this one.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Diagnostic #2: PULL UP/PUSH UP/SQUAT

Level 3:

2 Rounds

25 Kipping Pull Up
50 Push Up
100 Air Squat

Strict Pull Up Option: 15 per round

No Customizations Allowed for Level 3

Score: Total Time

Score to Pass Level 3:

Under 14 Minutes

Coaches Notes

No customizations (other than strict pull ups) allowed to pass this level!

In order to officially pass this level we want to see unassisted pull ups and push ups from the toes.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! You have 7 minutes for each round to pass this level. Consider the squats will take you anywhere from 2-4 minutes (each time), which means you will have somewhere between 3-5 minutes for the pull ups and push ups on each.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!

Level 4:

3 Rounds

25 Kipping Pull Up
50 Push Up
100 Air Squat

Strict Pull Up Option: 15 per round

No Customizations Allowed for Level 4

Score: Total Time

Score to Pass Level 4:

Under 16 Minutes

Coaches Notes

No customizations (other than strict pull ups) allowed to pass this level!

In order to officially "pass" this level we want to see unassisted pull ups and push ups from the toes.

On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! You have just over 5 minutes for each round to pass this level. Consider the squats will take you anywhere from 2-3 minutes (each time), which means you will have somewhere between 2-3 minutes for the pull ups and push ups on each.

Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!

Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don't go to failure!

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

MAMA MODIFICATIONS

Pull Ups

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

Push Up/Push Up Taps

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

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

AMRAP 16 Minutes (As Many Rounds and Reps as Possible in 16 Minutes)

3 Wall Walk
20 Alternating Dumbbell Power Snatch
30 Double Unders/DB Hop Overs

Suggestions
Men: 40# DB
Women: 25# DB

Extra Challenge:
Men: 50# DB / 4 Wall Walk
Women: 35# DB / 4 Wall Walk

Fun Glory Days Option:

If you have heavier dumbbells - lower reps to 10-20 each round and go heavier. For example:

Men: 70-100# DB
Women: 50-70# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

We are shooting for about 2:30-3:30 per round on this one.

Choose a variation on the wall walks that you can complete in about a minute each time. Know that your shoulders are going to light up in the later rounds so make sure you are keeping a stable position throughout.

Think 1-2 sets on the snatches. Make sure you are using the power from the hips to send the weight up rather than a lot of pulling or pressing with the arms.

We don't want the double unders/hop overs to be really broken up. Choose something that you can get through with a smooth pace in 30 seconds or less.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

AMRAP 16 Minutes (As Many Rounds and Reps as Possible in 16 Minutes)

3 Wall Walk
15 Barbell Power Snatch
30 Double Unders/DB Hop Overs

Suggestions
Men: 75#
Women: 55#

Extra Challenge:
Men: 95-115# / 4 Wall Walk
Women: 65-75# / 4 Wall Walk

Fun Glory Days Option:

Lower Snatch reps to 10 per round and go heavier! For example:

Men: 135-155#
Women: 85-105#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

We are shooting for about 2:30-3:30 per round on this one.

Choose a variation on the wall walks that you can complete in about a minute each time. Know that your shoulders are going to light up in the later rounds so make sure you are keeping a stable position throughout.

Think 1-3 sets on the snatches. Make sure you are using the power from the hips to send the weight up. Get under the bar and stand up rather than pressing with the arms.

We don't want the double unders/hop overs to be really broken up. Choose something that you can get through with a smooth pace in 30 seconds or less.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

AMRAP 16 Minutes (As Many Rounds and Reps as Possible in 16 Minutes)

3 Wall Walk
15 Sandbag Ground to Overhead
30 Double Unders/Sandbag Hop Overs

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

Coaches Notes

We are shooting for about 2:30-3:30 per round on this one.

Choose a variation on the wall walks that you can complete in about a minute each time. Know that your shoulders are going to light up in the later rounds so make sure you are keeping a stable position throughout.

For the ground to overheads, make sure you are using the power from the hips to send the weight up rather than a lot of pulling or pressing with the arms. You can string these together or release the bag on the way down and go with fast singles.

We don't want the double unders/hop overs to be really broken up. Choose something that you can get through with a smooth pace in 30 seconds or less. You can choose to hop over a dumbbell!

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

MAMA MODIFICATIONS

Wall Walks

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

DB Snatch

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

Double/Single Unders

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

Jump/Skip/Hop Overs

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

Inchworm

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

Today's workout is meant for QUALITY over speed. Challenge yourself on both movements - and ditch the clock if necessary.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (10 Rounds Total)

4-6 Seated Box Jump
12 (Feet Elevated) Inverted Row
4-6 Seated Box Jump

**If unable to do Inverted Rows - you may do:

(2 Second Pause at Top) Dumbbell Bent Over Row

**Nervous to do a Seated Box Jump? You may also try a slow lower air squat with a pause at the bottom with either a jump to the box, a jump OVER, or just a jump UP out of the bottom with no box landing.

Suggestions
Men: 20/24" Box
Women: 16-20" Box

Extra Challenge:
Men: 24-30" Box
Women: 20-24" Box

Score: Completion

Goal: Quality over Speed - Challenge Yourself!

Coaches Notes

Remember, this is about quality! Take the time to set up properly on every rep of the seated box jump. You should be at a complete stop and use no rebound momentum to assist the jump. If you don't have something to sit to and jump on, go with a pause squat into a box jump. You could also do pause squat jump overs if you have nothing to jump on. We'd love to see you jump if possible!

For the inverted rows, these should be challenging enough that you have to break them up. Think 2-4 sets the whole way.

We are looking for about 30 seconds to rest in each 2 minute window. Customize up or down accordingly.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (10 Rounds Total)

4-6 Seated Box Jump
12 (2 Second Pause at Top) Barbell Bent Over Row
4-6 Seated Box Jump

**Nervous to do a Seated Box Jump? You may also try a slow lower air squat with a pause at the bottom with either a jump to the box, a jump OVER, or just a jump UP out of the bottom with no box landing.

Suggestions
Men: 20/24" Box / 95-115#
Women: 16-20" Box / 65-75#

Extra Challenge:
Men: 24-30" Box / 135-155#
Women: 20-24" Box / 85-105#

Score: Completion

Goal: Quality over Speed - Challenge Yourself!

Coaches Notes

Remember, this is about quality! Take the time to set up properly on every rep of the seated box jump. You should be at a complete stop and use no rebound momentum to assist the jump. If you don't have something to sit to and jump on, go with a pause squat into a box jump. You could also do pause squat jump overs if you have nothing to jump on. We'd love to see you jump if possible!

For the bent over rows, these should be challenging enough that you have to break them up at some point. Think 2-3 sets the whole way. Make sure that you hold a tight hinge position and let your arms and back do the work. Avoid jerking the chest up or pulling your chest down to the bar.

We are looking for about 30 seconds to rest in each 2 minute window. Customize up or down accordingly.

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

MAMA MODIFICATIONS

Box Jump

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

Jumping 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. Some other options for customizing are Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock . 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 Toes to Bar
Run 200 Meters
15 Dumbbell Thrusters
Run 200 Meters

Rest 2 Minutes Between Rounds

**If doing V-Ups/Alternating V-Ups increase reps to 20 each time

**This version can also be done with the sandbag using:
Sandbag Thrusters

Suggestions
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if ALL 4 of your first rounds are under 4:15!

Score:
Fastest Round
Slowest Round

Goal: 3:30 - 5:30 per round (not including rest)

Coaches Notes

If you pick a smooth pace that you can keep moving without a lot of long breaks, ther goal time should be pretty manageable on this one.

Choose a toe to bar variation that you can complete 15 reps in 1:00-1:20 each time. Think sets of 3-8 the whole way.

The run should take about a minute. Adjust the distance if you need to, ideally to something you can complete without stopping or walking. Better to make this adjustment before the workout rather than during when your mind is playing tricks on you!

Choose a weight on the thrusters that you can complete 15 reps in 1-3 sets the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

15 Toes to Bar
Run 200 Meters
15 Barbell Thrusters
Run 200 Meters

Rest 2 Minutes Between Rounds

**If doing V-Ups/Alternating V-Ups increase reps to 20 each time

Suggestions
Men: 75-115#
Women: 55-75#

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if ALL 4 of your first rounds are under 4:15!

Score:
Fastest Round
Slowest Round

Goal: 3:30 - 5:30 per round (not including rest)

Coaches Notes

If you pick a smooth pace that you can keep moving without a lot of long breaks, the goal time should be pretty manageable on this one.

Choose a toe to bar variation that you can complete 15 reps in 1:00-1:20 each time. Think sets of 3-8 the whole way.

The run should take about a minute. Adjust the distance if you need to, ideally to something you can complete without stopping or walking. Better to make this adjustment before the workout rather than during when your mind is playing tricks on you!

Choose a weight on the thrusters that you can complete 15 reps in 1-3 sets the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

15 Toes to Bar

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row

15 Barbell Thrusters

15 Cal(M) / 11 Cal (W) - Assault Bike
-OR- 18 Cal (M) / 13 Cal (W) - Row

Rest 2 Minutes Between Rounds

**If doing V-Ups/Alternating V-Ups increase reps to 20 each time

**This version can also be done with the dumbbells or sandbag as seen in Program A!

Suggestions
Men: 75-115# Bar -or- 40-50# DBs
Women: 55-75# Bar -or- 25-35# DBs

Extra Challenge:
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if ALL 4 of your first rounds are under 4:15!

Score:
Fastest Round
Slowest Round

Goal: 3:30 - 5:30 per round (not including rest)

Coaches Notes

If you pick a smooth pace that you can keep moving without a lot of long breaks, the goal time should be pretty manageable on this one.

Choose a toe to bar variation that you can complete 15 reps in 1:00-1:20 each time. Think sets of 3-8 the whole way.

The bike/row should take about a minute. Adjust the calories if you need to. Better to make this adjustment before the workout rather than during when your mind is playing tricks on you!

Choose a weight on the thrusters that you can complete 15 reps in 1-3 sets the whole way.

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.

Run/Jog

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

Thruster/Wallball

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

Sit Up

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

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

12 Alternating Dumbbell Shoulder Press
16 Alternating Dumbbell Shoulder Racked Lunges
24 Dumbbell Hop Overs

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes

You're aiming to complete one round every 1:30-2:00. The most troubling movement are the presses since they typically start off strong but quickly fade away. Be sure to choose a weight that you could do the 12 reps unbroken with and still have 5-6 reps left in the tank. If you choose to break those up, try breaking after the 10th rep or so, that way you can finish off your last few presses and then go straight into the lunges without having to pick the weights back up from the floor. The lunges should be completed in 1-2 sets. Remember, those can be forward, reverse, or walking. Use the hop overs as a chance to relax your shoulders!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

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

8 Barbell Shoulder Press
16 Alternating Barbell Front Rack Lunges
24 Dumbbell Hop Overs

Suggestions
Men: 65-75#
Women: 45-55#

Extra Challenge:
Men: 95-115#
Women: 65-75#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes

You're aiming to complete one round every 1:30-2:00. The most troubling movement are the presses since they typically start off strong but quickly fade away. Be sure to choose a weight that you could do the 8 reps unbroken with and still have 5-6 reps left in the tank. If you choose to break those up, try breaking after the 6th or 7th rep, that way you can finish off your last few presses and then go straight into the lunges without having to pick the weight back up from the floor. The lunges should be completed in 1-2 sets. Remember, those can be forward, reverse, or walking. Use the hop overs as a chance to relax your shoulders!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

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

10 Sandbag Shoulder Press
16 Alternating Sandbag Front Rack Lunges
24 Sandbag Hop Overs

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

Extra Challenge: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Coaches Notes

You're aiming to complete one round every 1:30-2:00. The most troubling movement are the presses since they typically start off strong but quickly fade away. If you're unable to perform the presses in 1-2 setes, consider reducing the reps to 8. If you do choose to break those up, try breaking after the 8th or 9th rep, that way you can finish off your last few presses and then go straight into the lunges without having to pick the weight back up from the floor. The lunges should be completed in 1-2 sets. Remember, those can be forward, reverse, or walking. Use the hop overs as a chance to relax your shoulders! Be sure you're ready for those first couple of hops after the lunges.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds:

50 Alternating Dumbbell Shoulder Press (Combined)
60 Alternating Dumbbell Front Rack Lunge (Combined)
70 Dumbbell Hop Overs (Each)

For Shoulder Press and Lunges - one person works at a time. Both partners work at the same time on the hop overs.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

So for this one, you and your partner will chip away at the 50 presses first. Only one partner can work at a time so while your partner is pressing, you will rest. Switch off as frequently as you like. Once 50 reps are completed, move onto the lunges. Same idea here. After the 60 lunges are done, you both move on to the hop overs and work at 70 reps per person at the same time. When that's done, you've completed one round. Repeat 3 more times.

Choose a weight that allows you to perform 10-16 presses at a time. You'll get some nice rest time while your partner works so it should be OK to go for bigger sets. You guys should be getting close to 20 lunges within a minute so choose a weight that allows for that. Be careful going into those hop overs after the lunges! Pick those feet up high!

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.

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.

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.