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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

30 Alternating Single Arm Dumbbell Power Snatch
18 Box Jumps -or- Jump Overs

Suggestions
Men: 40# DB / 20-24" Jump
Women: 25# DB / 16-20" Jump

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

Score: Total Time

Goal: 10-16 Minutes

Coaches Notes

Simple and effective couplet today. We are looking for 2:30-4:00 per round.

Choose a load on the snatches that you can complete 30 reps in 1-3 sets the whole way.

For the box jumps, try to find a good rhythm that allows you move through 18 reps at a continuous pace. Keep breaks to a minimum. 18 reps should take 1:00-1:30.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

20 Barbell Power Snatch
18 Box Jumps -or- Jump Overs

Suggestions
Men: 75# / 20-24" Jump
Women: 55# / 16-20" Jump

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

Score: Total Time

Goal: 10-16 Minutes

Coaches Notes

Simple and effective couplet today. We are looking for 2:30-4:00 per round.

Choose a load on the snatches that you can complete 20 reps in 1-3 sets the whole way.

For the box jumps, try to find a good rhythm that allows you move through 18 reps at a continuous pace. Keep breaks to a minimum. 18 reps should take 1:00-1:30.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

20 Sandbag Ground to Overhead
18 Box Jumps -or- Jump Overs

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

Score: Total Time

Goal: 10-16 Minutes

Coaches Notes

Simple and effective couplet today. We are looking for 2:30-4:00 per round.

On the ground to overheads, consider releasing the bag on the way down then immediately resetting for the next rep. Do this for at least 7 reps at a time.

For the box jumps, try to find a good rhythm that allows you move through 18 reps at a continuous pace. Keep breaks to a minimum. 18 reps should take 1:00-1:30.

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.

Box Jump

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

Jump/Skip/Hop Overs

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

1 Minute Max Reps Renegade Row
400 Meter Run

Rest 2 Minutes

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Total Renegade Row Reps
Score 2: Fastest 400 Meter Run
Score 3: Slowest 400 Meter Run

Goal:
Renegade Rows: 40-70 Reps
Runs: 1:30-2:30

Coaches Notes

Rounds should take 2:30-3:30 each time. With the 2 minute rest period between each round, you should be able to really send it every time.

We've got 3 scores today, so there is nowhere to hide. Get uncomfortable on all 5 rounds!

Set yourself up for 8-13 or so Renegade Rows per round. Know that even with the rest, the reps will likely start to decrease as the workout progresses. If 8 reps is a real struggle in the first round, customize something.

The clock for the run starts RIGHT at that minute mark after the renegade rows.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

1 Minute Max Feet Elevated Inverted Row
400 Meter Run

Rest 2 Minutes

No weight needed for this version!

Score 1: Total Inverted Row Reps
Score 2: Fastest 400 Meter Run
Score 3: Slowest 400 Meter Run

Goal:
Inverted Rows: 50-85 Reps
Runs: 1:30-2:30

Coaches Notes

Rounds should take 2:30-3:30 each time. With the 2 minute rest period between each round, you should be able to really send it every time.

We've got 3 scores today, so there is nowhere to hide. Get uncomfortable on all 5 rounds!

We are looking for 10-17 inverted rows per round. These should be set up for a difficulty that doesn't allow you to hold more than 15 or so in subsequent rounds. You may be able to do some bigger sets in the beginning but by the later rounds, they should have to be pretty broken up.

The clock for the run starts RIGHT at that minute mark after the inverted rows.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

1 Minute Max Reps Renegade Row
30 Cal (M) / 22 Cal (W) - Assault Bike
-OR- 500 Meter Row

Rest 2 Minutes

**Could also do this version with feet elevated inverted rows as seen in Program B.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Total Renegade Row Reps
Score 2: Fastest Bike/Row
Score 3: Slowest Bike/Row

Goal:
Renegade Rows: 40-70 Reps
Inverted Row Option: 50-85 Reps
Row/Bike: 1:30-2:30

Coaches Notes

Rounds should take 2:30-3:30 each time. With the 2 minute rest period between each round, you should be able to really send it every time.

We've got 3 scores today, so there is nowhere to hide. Get uncomfortable on all 5 rounds!

Set yourself up for 8-13 or so Renegade Rows per round. Know that even with the rest, the reps will likely start to decrease as the workout progresses. If 8 reps is a real struggle in the first round, customize something.

The clock for the bike/row starts RIGHT at that minute mark after the renegade rows. Keep this in mind for deciding when to transition.

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

MAMA MODIFICATIONS

Push Up/Push Up Taps

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

Run/Jog

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

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

16 Minute EMOM
(Every Minute on the Minute for 16 Minutes)

Minute 1: 14-18 Dumbbell Hang Power Cleans
Minute 2: 12-18 Alternating Dumbbell Shoulder Rack Lunges

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Completion: Note weight used and reps completed each minute in comments!

Goal: Challenge yourself but complete all work each minute!

Coaches Notes

Challenge yourself with weight today. Go with something that you will have to break up into two sets but still have 15-20 seconds rest each minute.

Focus on getting tall on the hang power cleans. We want that good hip and leg extension to send the weight up rather than a lot of swinging action. Keep the weight close to your body on the way up and back down.

Elbows high is the name of the game on the lunges. The weight should remain basically over the hips throughout each rep. If you drop the elbows or look down, it will be much harder to keep your torso upright and more likely to light up the lower back.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

16 Minute EMOM
(Every Minute on the Minute for 16 Minutes)

Minute 1: 12-14 Barbell Hang Power Cleans
Minute 2: 10-14 Alternating Barbell Front Rack Lunges

Suggestions
Men: 95#
Women: 65#

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

Score:
Completion: Note weight used and reps completed each minute in comments!

Goal: Challenge yourself but complete all work each minute!

Coaches Notes

Challenge yourself with weight today. Go with something that you will have to break up into two sets but still have 15-20 seconds rest each minute.

Focus on getting tall on the hang power cleans. We want that good hip and leg extension to send the weight up rather than a lot of swinging action. Keep the weight close to your body on the way up and back down.

Elbows high is the name of the game on the lunges. The weight should remain basically over the hips throughout each rep. If you drop the elbows or look down, it will be much harder to keep your torso upright and more likely to light up the lower back.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

16 Minute EMOM
(Every Minute on the Minute for 16 Minutes)

Minute 1: 14-18 Sandbag Hang Power Cleans
Minute 2: 12-18 Alternating Sandbag Front Rack Lunges

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

Score:
Completion: Note weight used and reps completed each minute in comments!

Goal: Challenge yourself but complete all work each minute!

Coaches Notes

Challenge yourself today. Try to hold on to the bag for a few extra reps before breaking. You'll want to have 15-20 seconds to rest each minute.

Focus on getting tall on the hang power cleans. We want that good hip and leg extension to send the weight up rather than a lot of swinging action. Keep the weight close to your body on the way up and back down.

Elbows high is the name of the game on the lunges. Keep the bag resting on the biceps, upper arms parllel to the floor. If you drop the elbows or look down, it will be much harder to keep your torso upright and more likely to light up the lower back.

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

MAMA MODIFICATIONS

Hang Clean

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

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

40 Air Squats
20 Pull Ups
10 Devil Press

**Strict Pull Up Option: 12-15 Strict Pull Ups Each Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: Increase Reps to:
60 Air Squats
30 Pull Ups
15 Devil Press

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

You're shooting for 3:30-5:00 per round today. Find a steady but mildly uncomfortable pace on the air squats. Of the three movements today, this one is one you can really challenge yourself to push the pace on.

Don't peacock the pull ups. Break with a few reps left in the tank each time you hop up on the bar. You should definitely be able to perform at lest 5 reps of whatever variation you choose, even under fatigue. If you don't have a pull up bar, a great customizations for those would be 20 Dumbbell Bent Over Rows or 15 Single Arm Bent Over Rows on both arms.

Choose a weight and pace on the devil press that allow you to get those 10 reps done in 1:15-2:00. Use the warm up to gauge how long 2-3 reps will take you then do the math to ensure you'll fall within that time frame.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

40 Air Squats
20 Pull Ups
10 Sandbag Burpees

**Strict Pull Up Option: 12-15 Strict Pull Ups Each Round

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

Extra Challenge
Men/Women: Increase Reps to:
60 Air Squats
30 Pull Ups
15 Sandbag Burpees

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

You're shooting for 3:30-5:00 per round today. Find a steady but mildly uncomfortable pace on the air squats. Of the three movements today, this one is one you can really challenge yourself to push the pace on.

Don't peacock the pull ups. Break with a few reps left in the tank each time you hop up on the bar. You should definitely be able to perform at lest 5 reps of whatever variation you choose, even under fatigue. If you don't have a pull up bar, a great customizations for those would be 20 Sandbag Bent Over Rows or 15 Single Arm Bent Over Rows on both arms.

Choose a pace on the sandbag bupee that allow you to get those 10 reps done in 1:15-2:00. Use the warm up to gauge how long 2-3 reps will take you then do the math to ensure you'll fall within that time frame. If your bag is too heavy to allow for that, reduce the reps to 8.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

300 Air Squats
150 Pull Ups
100 Devil Press

One Person Works at a Time. Switch whenever you want!

**Could also do this version with Sandbag Burpees as seen in Program C!

**Strict Pull Up Option: 75-100 Strict Pull Ups

Suggestions
Men: 40# DBs
Women: 25# DBs

Score: Total Time

Goal: 24-30 Minutes

Coaches Notes

You guys can split up the work however you like. The reps are listed as total combined between the two of you. While one partner works, the other rests. You shouldn't move on to the next movement until all reps of the previous movement are complete.

Find a steady but uncomfortable pace on the air squats. You can really afford to push the pace on this movement since you're resting while your partner works. Don't peacock the pull ups. Even with rest, these will get tough just with the high volume you have to work through before moving on. The variation you choose should allow you to do at least 5 at a time.

Choose a weight for the devil press that allows you to perform 7-10 reps within a minute. Use the warm up to gauge how long 2-3 reps will take you then do the math to ensure you'll fall within that time frame.

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

MAMA MODIFICATIONS

DB/Back/Front/Goblet/Air Squat

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

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.

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!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: BROKK & EITRI

80 Air Squats
60 Alternating V-Ups
40 Push Ups
800m Run
40 Push Ups
60 Alternating V-Ups
80 Air Squats

You can also replace the V-Ups with 40 Toes to Bar each time.

No weight needed today!

Extra Challenge
Men/Women: Increase reps to 100 Air Squats / 70 Alt. V-Ups (or 50 TTB)/ 50 Push Ups each time.

Score: Total Time

Goal: 16-24 Minutes

Coaches Notes

This workout may be all bodyweight but don't underestimate its potency! Be careful not to burn out on the first set of squats. You'll be fresh so it'll be tempting - but just find a nice, steady pace. They should take no longer than 4 minutes, though. Break early on the alternating v-ups! Commit to sets of 8-12 from the start and try to hold on. Same goes for the push ups, although it may be smarter to start off with sets of 6-10! If you're past the 10-minute mark after the first 80-60-40, customize the run and/or the remaining movements so that you can move at a faster pace for the remainder of the workout. The run should be around 4-5 minutes so reduce the distance if you know it'll be longer. Do your best during that time to relax your shoulders since you're heading straight back into push ups after!

If you can't run for space or weather reasons, do this:

8 Rounds

20 Air Squats
15 Alternating V-Ups
10 Push Ups
1 Minute of Continuous Movement

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: BROKK & EITRI

80 Air Squats
60 Alternating V-Ups
40 Push Ups
60/44 Cal Bike - OR - 1000 Meter Row
40 Push Ups
60 Alternating V-Ups
80 Air Squats

You can also replace the V-Ups with 40 Toes to Bar each time.

No weight needed today!

Extra Challenge
Men/Women: Increase reps to 100 Air Squats / 70 Alt. V-Ups (or 50 TTB)/ 50 Push Ups each time.

Score: Total Time

Goal: 16-24 Minutes

Coaches Notes

This workout may be all bodyweight but don't underestimate its potency! Be careful not to burn out on the first set of squats. You'll be fresh so it'll be tempting - but just find a nice, steady pace. They should take no longer than 4 minutes, though. Break early on the alternating v-ups! Commit to sets of 8-12 from the start and try to hold on. Same goes for the push ups, although it may be smarter to start off with sets of 6-10! If you're past the 10-minute mark after the first 80-60-40, customize the bike/row and/or the remaining movements so that you can move at a faster pace for the remainder of the workout. The bike/row should be around 4-5 minutes so reduce the calories if you're going past 5 minutes. If you're going with the bike, try to limit how much you "press" on the handles in the last 1-2 minutes so that you're ready to do push ups when you hop off.

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

MAMA MODIFICATIONS

DB/Back/Front/Goblet/Air Squat

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

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.

Alt V-Up

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, knees bent, just arms, or just legs. Some other options for customizing are Functional Progression 2, DB Windmills, or Banded Woodchops. 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

EMOM 15 Minutes (Every Minute on the Minute for 15 Minutes)

Min 1: 20 Double Unders/Hop Overs + Max Reps Dumbbell Power Clean

Min 2: 20 Double Unders/Hop Overs + Max Reps Dumbbell Push Press

Min 3: Rest

This ends up being 5 Rounds TOTAL alternating back and forth.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 30 Double Unders/Hop Overs / 50# DBs
Women: 30 Double Unders/Hop Overs / 35# DBs

Score 1: Total Power Clean Reps
Score 2: Total Push Press Reps

Goal:
Score 1: 60-90 Reps
Score 2: 60-90 Reps

Coaches Notes

To hit the goal for this one, you'll need to complete 12-18 reps each minute for both movements. This is doable if you set yourself properly.

The double unders/hop overs should take around 15 seconds. You want to get to your dumbbells by the :20 second mark. If the double unders are going to be really broken up, go with hop overs.

Choose a weight that you can hit at least 7 unbroken power cleans and 8-10 unbroken push presses at a time. You can definitely break within the minute and still hit the goal if you hit those numbers in the first set and keep the break short. Know that the double unders are going to be affected by your shoulder fatigue so be aggressive with the wrists!

Use the minute rest to shake out the arms and focus on slowing your breathing.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

EMOM 15 Minutes (Every Minute on the Minute for 15 Minutes)

Min 1: 20 Double Unders/Hop Overs + Max Reps Barbell Power Clean

Min 2: 20 Double Unders/Hop Overs + Max Reps Barbell Push Press

Min 3: Rest

This ends up being 5 Rounds TOTAL alternating back and forth.

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

Extra Challenge
Men: 30 Double Unders/Hop Overs - 115-135#
Women: 30 Double Unders/Hop Overs - 75-85#

Score 1: Total Power Clean Reps
Score 2: Total Push Press Reps

Goal:
Score 1: 50-80 Reps
Score 2: 50-80 Reps

Coaches Notes

To hit the goal for this one, you'll need to complete 10-16 reps each minute for both movements. This is doable if you set yourself properly.

The double unders/hop overs should take around 15 seconds. You want to get to your barbell by the :20 second mark. If the double unders are going to be really broken up, go with hop overs.

Choose a weight that you can hit at least 5-6 unbroken power cleans and 6-8 unbroken push presses at a time. You can definitely break within the minute and still hit the goal if you hit those numbers in the first set and keep the break short. Know that the double unders are going to be affected by your shoulder fatigue so be aggressive with the wrists!

Use the minute rest to shake out the arms and focus on slowing your breathing.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

EMOM 15 Minutes (Every Minute on the Minute for 15 Minutes)

Min 1: 20 Double Unders/Hop Overs + Max Reps Sandbag Power Clean

Min 2: 20 Double Unders/Hop Overs + Max Reps Shoulder to Shoulder Sandbag Push Press

Min 3: Rest

This ends up being 5 Rounds TOTAL alternating back and forth.

This version can also be done with sandbag hop overs.

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

Extra Challenge
Men/Women: 30 Double Unders/Hop Overs

Score 1: Total Power Clean Reps
Score 2: Total Push Press Reps

Goal:
Score 1: 60-90 Reps
Score 2: 60-90 Reps

Coaches Notes

To hit the goal for this one, you'll need to complete 12-18 reps each minute for both movements. This is doable if you set yourself properly.

The double unders/hop overs should take around 15 seconds. You want to get to your bag by the :20 second mark. If the double unders are going to be really broken up, go with hop overs.

You should be able to hit at least 7 unbroken power cleans and 8-10 unbroken push presses at a time. You can definitely break within the minute and still hit the goal if you hit those numbers in the first set and keep the break short. Know that the double unders are going to be affected by your shoulder fatigue so be aggressive with the wrists!

Use the minute rest to shake out the arms and focus on slowing your breathing.

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 reccomend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

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.

Jump/Skip/Hop Overs

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

KB Swing

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

"CREW"

This workout was created as the birthday workout for Street Parking co-founders' third son Crew. Crew was born on March 1, 2022 - after roughly 10 hours of labor at home.

Enjoy!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds

Perform 1 Round Every 10 Minutes

Run 400 Meters
22 Dumbbell Thrusters
Run 400 Meters
22 Burpee Box Jump Overs

This version could also be done with:
Sandbag Thrusters

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

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score:
Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 6-8 Minutes EACH

Coaches Notes

A very appropriate workout for the newest member of team Alcaraz. You will score each round separately on this one. Send it on every round and expect that the times will fall off a bit from round 1 to round 3. Set yourself up so that you have at least 2 minutes to rest between rounds. If the first round goes longer than 8:00, customize something.

The run should take 2:00-2:30. You will have to dig deep on the second run in each round in order to stay on pace.

Choose a weight on the thrusters that you can complete 22 reps in 1-3 sets the whole way.

Try to find a rhythm on the burpee box jump overs that you can keep moving with minimal longer breaks. 22 reps should take 1:30-2:00.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds

Perform 1 Round Every 10 Minutes

Run 400 Meters
22 Barbell Thrusters
Run 400 Meters
22 Burpee Box Jump Overs

Suggestions
Men: 75-95# / 20-24" Box
Women: 55-65# / 16-20" Box

Extra Challenge
Men: 115# / 22-24" Box
Women: 75# / 18-20" Box

Score:
Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 6-8 Minutes EACH

Coaches Notes

A very appropriate workout for the newest member of team Alcaraz. You will score each round separately on this one. Send it on every round and expect that the times will fall off a bit from round 1 to round 3. Set yourself up so that you have at least 2 minutes to rest between rounds. If the first round goes longer than 8:00, customize something.

The run should take 2:00-2:30. You will have to dig deep on the second run in each round in order to stay on pace.

Choose a weight on the thrusters that you can complete 22 reps in 1-3 sets the whole way.

Try to find a rhythm on the burpee box jump overs that you can keep moving with minimal longer breaks. 22 reps should take 1:30-2:00.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

Perform 1 Round Every 10 Minutes

Bike 30 Cal/22 Cal -or- 500 Meter Row

22 Barbell Thrusters

Bike 30 Cal/22 Cal -or- 500 Meter Row

22 Burpee Box Jump Overs

This version could also be done with:
Dumbbell Thrusters
Sandbag Thrusters

Suggestions
Men: 75-95# Bar / 40# DBs / 20-24" Box
Women: 55-65# /25# DBs / 16-20" Box

Extra Challenge
Men: 115# / 50# DBs / 22-24" Box
Women: 75# / 35# DBs / 18-20" Box

Score:
Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 6-8 Minutes EACH

Coaches Notes

A very appropriate workout for the newest member of team Alcaraz. You will score each round separately on this one. Send it on every round and expect that the times will fall off a bit from round 1 to round 3. Set yourself up so that you have at least 2 minutes to rest between rounds. If the first round goes longer than 8:00, customize something.

The bike/row should take 2:00-2:30. You will have to dig deep on the second bike/row in each round in order to stay on pace.

Choose a weight on the thrusters that you can complete 22 reps in 1-3 sets the whole way.

Try to find a rhythm on the burpee box jump overs that you can keep moving with minimal longer breaks. 22 reps should take 1:30-2:00.

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.

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.

Burpee

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

Box Jump

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

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

100 Meter Farmer Carry
15 Dumbbell Deadlfit
10 Inverted Row -or- 5-7 Strict Pull Up

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

We are shooting for 1:50-2:45 per round today. Assuming the farmer carry takes about a minute that gives you roughly 1:00-1:45 for the other stuff.

Choose a load on the deadlifts that you think you can go unbroken for at least the first 5 rounds. Make sure that you push your hips back and down and lift your chest up before you stand with each rep. Moving fast through these is no excuse to get sloppy.

Choose a version of the inverted row or number of strict pull ups that is going to be challenging and that you will have to break up at some point during the workout. No bent over rows today. If you have nothing to pull up to, go with 10 alternating plank rows (5/side) or single arm bent over rows with the other hand supporting you on a box, bench, or wall.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

100 Meter Farmer Carry
10 Barbell Deadlift
10 Inverted Row -or- 5-7 Strict Pull Up

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

Extra Challenge
Men: 185-225#+
Women: 125-155#+

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

We are shooting for 1:50-2:45 per round today. Assuming the farmer carry takes about a minute that gives you roughly 1:00-1:45 for the other stuff.

Choose a load on the deadlifts that you think you can go unbroken for at least the first 5 rounds. Make sure that you push your hips back and down and lift your chest up before you stand with each rep. Moving fast through these is no excuse to get sloppy.

Choose a version of the inverted row or number of strict pull ups that is going to be challenging and that you will have to break up at some point during the workout. No bent over rows today. If you have nothing to pull up to, go with 10 alternating plank rows (5/side) or single arm bent over rows with the other hand supporting you on a box, bench, or wall.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

100 Sandbag Suitcase Carry (Switch at 50 Meters)
10 Sandbag Over the Shoulder
10 Sandbag Bent Over Slam - or- Inverted Row - or 5-7 Strict Pull Up

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

Extra Challenge
Men/Women: If you have a heavy d-ball or sandbag - lower reps of over the shoulder to 6-8 each time and get after it!

Score: Total Time

Goal: 15-22 Minutes

Coaches Notes

We are shooting for 1:50-2:45 per round today. Assuming the suitcase carry takes about a minute that gives you roughly 1:00-1:45 for the other stuff.

For the over the shoulders, be aggressive with the hips as you stand. Try to avoid pulling too much with the arms, this will save you in the slams/rows/pull ups. For heavier bags, you may need to adjust the reps to something you can complete in under a minute.

Choose a version of the inverted row or number of strict pull ups that is going to be challenging and that you will have to break up at some point during the workout. No bent over rows today. If you have nothing to pull up to, go with 10 alternating plank rows (5/side) or single arm bent over rows with the other hand supporting you on a box, bench, or wall.

If you go with bent over slams, 10 is a very manageable number so challenge yourself to be as explosive as possible in the slam portion of the movement and take the time to set up properly for the row portion.

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

MAMA MODIFICATIONS

Farmer Carry

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

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 Goodmorning 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.

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.

It's the first day of Project April!! Today's Program A or SHIFT workout will count toward your Project April Badge in the Trophy Case!!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

8 Double Dumbbell Hang Power Snatch
10 Alternating Shoulder Rack Lunge

Rest 1 Minute Between Sets

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs

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

Score:
Set 1 Total Time
Set 2 Total TIme
Set 3 Total Time

Goal: 3:00-4:30

Coaches Notes

To hit the goal for each set, you'll need to set yourself up for about :45-1:10 per round. Movements should pretty much be unbroken.

For the first couple rounds, you may be able to go right into the shoulder racked lunges from the hang snatches. After that, consider doing 7 hang power snatches, take a short break, then hit the 8th rep and lower to the shoulders for the lunges.

If you aren't comfortable with the hang double dumbbell snatch, go with 12 alternating hang snatches instead.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

8 Barbell Hang Power Snatch
10 Alternating Barbell Front Rack Lunge

Rest 1 Minute Between Sets

Suggestions
Men: 75#
Women: 55#

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

Score:
Set 1 Total Time
Set 2 Total TIme
Set 3 Total Time

Goal: 3:00-4:30

Coaches Notes

To hit the goal for each set, you'll need to set yourself up for about :45-1:10 per round. Movements should pretty much be unbroken.

Choose a load based on the hang power snatches. Go with something that you can go unbroken for the first couple rounds of each set at least. After that, you should be able to take one short break and still be on pace.

Dig deep on the front rack lunges and see if you can go unbroken every time. Even if that means taking an extra breath or two before you pick up the bar again after the snatches.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set is 4 Rounds

8 Sandbag Hang to Overhead
10 Alternating Sandbag Front Rack Lunge

Rest 1 Minute Between Sets

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

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

Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time

Goal: 3:00-4:30

Coaches Notes

To hit the goal for each set, you'll need to set yourself up for about :45-1:10 per round. Movements should pretty much be unbroken.

Make sure you keep your belly tight and chest up in the set up for each rep of the hang to overhead. If you 'turn off' and just ride the bag down from overhead, your back will definitely be feeling it, so focus on control.

Keep the elbows high on the front rack lunges. Lead with the elbows coming up out of each lunge.

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.

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.

Day 2 of Project April! Today's Program A and SHIFT workouts will count toward your Project April Badge in the Trophy Case!

This workout was the first workout of Project April in 2021!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

20 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees
18 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees
16 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees

Keep lowering the Single Arm DB Squat Clean Thrusters by 2 reps each round until you complete:

2 Alternating Single Arm Dumbbell Squat Clean Thruster
6 Burpees

Suggestions
Men: 40# DB
Women: 25# DB

Extra Challenge
Men: 50# DB / 8 Burpees
Women: 35# DB / Burpees

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

This version has 110 squat clean thrusters in it so make sure you are taking the time to do them properly and pace accordingly. Choose a load that you could definitely do 20 unbroken reps of if you wanted to. In the workout however, probably a good idea to break up those first few rounds into 2-3 sets. If the first 20 squat clean thrusters takes longer than 2:30, lower the weight or customize so you can take less breaks or shorter breaks. Know that after the round of 16 squat clean thrusters, you are about halfway done with them! Choose a burpee variation that you can do 6 reps in less than :40 each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

**Notice the rep range and burpee number is different than Program A today!!

16 Barbell Squat Clean Thruster
9 Burpees
14 Barbell Squat Clean Thruster
9 Burpees
12 Barbell Squat Clean Thruster
9 Burpees

Keep lowering the Barbell Squat Clean Thrusters by 2 reps each round until you complete:

2 Barbell Squat Clean Thruster
9 Burpees

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

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If at that point, the clock is past 10 minutes, lower the weight or customize another way. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

**Notice the rep range and burpee number is different than Program A today!!

16 Sandbag Squat Clean Thruster
9 Burpees
14 Sandbag Squat Clean Thruster
9 Burpees
12 Sandbag Squat Clean Thruster
9 Burpees

Keep lowering the Barbell Squat Clean Thrusters by 2 reps each round until you complete:

2 Sandbag Squat Clean Thruster
9 Burpees

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If you are working with a heavier bag and the goal time seems unrealistic, omit the round of 16 and start with 14 squat clean thrusters. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds EACH

10 Alternating Single Arm Squat Clean Thruster
6 Burpees

To be performed in an I GO - YOU GO fashion.

Could also do this version with Barbell or Sandbag. If doing that lower the squat clean thruster reps to 7 each time.

Suggestions
Men: 40# DB
Women: 25# DB

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

Score: Total Time

Goal: 16-24 Minutes

Coaches Notes

So the way this one works is you will do an entire round (10 and 6) while your partner rests. Then you'll switch. Your partner will do an entire round while you rest. Continue alternating until you've BOTH completed 10 rounds (20 total).

To hit the goal, you'll both need to finish your rounds within 0:45-1:15. Choose a load that you know you can go unbroken with for at least the first 5 rounds. Beyond that you definitely shouldn't be breaking more than once to get those 10 reps done. The burpees should take you no more than 30 seconds!

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.

Power Clean

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

Burpee

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: MJOLNIR

5 Rounds

100 Meter Run
15 Dumbbell Squat
12 Dumbbell Shoulder Rack Lunge
100 Meter Run

Rest 2 Minutes Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-2:30

Coaches Notes
We want you to run HARD every time! The run should take no more than 30 seconds. If you can't run for space or weather reasons, you can do 30 seconds of mountain climbers, hop overs, or double unders in place of each 100m run.

Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you've got lunges right after the squats.

For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: MJOLNIR

5 Rounds

100 Meter Run
15 Barbell Front Squat
12 Barbell Front Rack Lunge
100 Meter Run

Rest 2 Minutes Between Rounds

*Can do this version with a sandbag!

Suggestions
Men: 95#
Women: 65#

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

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-2:30

Coaches Notes
We want you to run HARD every time! The run should take no more than 30 seconds. If you can't run for space or weather reasons, you can do 30 seconds of mountain climbers, hop overs, or double unders in place of each 100m run.

Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you've got lunges right after the squats.

For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: MJOLNIR

5 Rounds

10 Cal (M) / 7 Cal (W) Bike
- OR - 12 Cal (M) / 8 Cal (W) Row
15 Barbell Front Squat
12 Barbell Front Rack Lunge
10 Cal (M) / 7 Cal (W) Bike
- OR - 12 Cal (M) / 8 Cal (W) Row

Rest 2 Minutes Between Rounds

*Can also do this version with dumbbells or sandbag!

Suggestions
Men: 95#
Women: 65#

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

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-2:30

Coaches Notes
We want you to bike/row HARD every time! The bike/row should take no more than 30 seconds.

Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you've got lunges right after the squats.

For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.

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.

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.

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.

Reps vary between version today! Read carefully!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

8 Renegade Row
16 Alternating Dumbbell Snatch

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of "pulling" type movement so the grip is going to be taxed and intelligent breaks will be critical.

Choose a weight that you can perform the rengade rows well, in 1-3 sets the whole way through. Focus on maintaining a rigid plank position and don't allow the hips to pike up during the row portion of the movement. These should take around a minute.

Try to go unbroken on the snatches for at least the first half of the workout. Remember to be aggressive with the hips as you stand to drive the weight up. This will help save your grip.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

8 Renegade Row
12 Barbell Power Snatch

Suggestions
Men: 75#
Women: 55#

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of "pulling" type movement so the grip is going to be taxed and intelligent breaks will be critical.

Choose a weight that you can perform the rengade rows well, in 1-3 sets the whole way through. Focus on maintaining a rigid plank position and don't allow the hips to pike up during the row portion of the movement. These should take around a minute.

Try to do the snatches in no more than 2 sets for at least the first half of the workout. Remember to be aggressive with the hips as you stand to drive the weight up. This will help save your grip.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

10 Sandbag Push Up + Lateral Drag
10 Sandbag Ground to Overhead

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

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

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of "pulling" type movement so the grip is going to be taxed and intelligent breaks will be critical.

The push up + lateral drags should be performed in 1-2 sets the whole way through. Focus on maintaining a rigid plank position and don't allow the hips to pike up during the drag portion of the movement. These should take around a minute even in the later rounds.

Take the time to set up properly for every rep of the ground to overheads. Consider releasing the bag on the way down, then regripping on the floor. Make sure the chest is up, belly tight before starting the next rep.

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 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Complete the Following in a 1 Minute of WORK / 1 Minute of REST Cycle:

120 Wall Ball
80 Burpee

Get as far as you can in 1 minute - then rest 1 minute - pick up where you left off on the next minute - and so on.

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

Extra Challenge
2 Options:
Wear a Vest
or
Increase Reps to 150/100

Score: Total Time (this will include the minutes of rest - should just be the time on the clock when you complete your final burpee)

Goal: 16-23 Minutes

Coaches Notes
To hit the goal for this workout, you'll need to hold 18-30 Wall Balls and 13-20 Burpees in their respective working minutes.

For 30 wall balls in a minute, you are going unbroken. You can take 1-2 short breaks in the minute and still get at least 18. Set yourself up so that you can do a minimum of 6-7 at a time, even in the last reps.

Breathe on the burpees and try to move at a continuous pace for the whole minute. 13 reps in a minute may seem pretty challenging but remember you have that minute of rest in between so push the pace when it is time to work. Use a customization that allows you to hit the goal.

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.

Burpee

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

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds

Run 400 Meters
15 Dumbbell Clean and Jerks
15 Kipping Pull Ups

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / 20 Pull Ups
Women: 35# DBs / 20 Pull Ups

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The run should take 2:00-2:30 in every round. Just keep moving!

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. Make sure you lower the dumbbells to the floor with control every time.

Go with a pull up variation that you think you'll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds

Run 400 Meters
15 Barbell Clean and Jerks
15 Kipping Pull Ups

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135# / 20 Pull Ups
Women: 75-85# / 20 Pull Ups

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The run should take 2:00-2:30 in every round. Just keep moving!

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. The weight should allow you to cycle multiple reps at a time even in the third round.

Go with a pull up variation that you think you'll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

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

15 Barbell Clean and Jerks
15 Kipping Pull Ups

**Strict Pull Up Option: 7-10 Each Round

Suggestions
Men: 95# / 40# DBs
Women: 65# / 25# DBs

Extra Challenge
Men: 115-135# / 50# DBs / 20 Pull Ups
Women: 75-85# / 35# DBs / 20 Pull Ups

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.

The bike/row should take 2:00-2:30 in every round. Just keep moving and adjust the calories/distance to fit the time window if necessary.

Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. The weight should allow you to cycle multiple reps at a time even in the third round.

Go with a pull up variation that you think you'll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.

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

MAMA MODIFICATIONS

Run/Jog

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

Power Clean

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

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.

Shoulder Press

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

Hang Clean

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1:

50 Kettlebell Overhead Swings
30 Box Jumps

Rest 1 Minute

Part 2:

2 Rounds

25 Kettlebell Overhead Swings
15 Box Jumps

Rest 1 Minute (After 2 rounds have been completed)

Part 3:

4 Rounds

12 Kettlebell Overhead Swings
8 Box Jumps

Suggestions
Men: 40-55# KB/DB - 20-24" Box
Women: 25-35# KB/DB - 16-20" Box

Extra Challenge
Men: 55-70# KB/DB - 24-30" Box
Women: 35-55# KB/DB - 20-24" Box

Basically go with a heavier KB - a higher box - or BOTH!

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

Goal: 3-5 Minutes for Each

Coaches Notes
These are two movements that were meant for each other! Both require and explosive extension of the hips so expect them to have an impact on one another.

Choose a load on the swings that you can complete at least 15 reps at a time in parts 1 and 2. Think about breaking the reps in part 1 a little early, to avoid blowing up the forearms later in the workout. For part 3, try to go unbroken for all 4 rounds!

Find a rhythm on the box jumps that you can be moving as continuously as possible. That might mean taking an extra breath on top of the box or a pause after stepping down to set up for the next jump. This will help keep you from redlining and having to take really long breaks. In part 2 and definitely in part 3, ramp up the pace/intensity of the jumps.

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

MAMA MODIFICATIONS

KB Swing

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

Box Jump

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

Run 200 Meters
10 Dumbbell Step Up Over

**This workout could also be done with:
Barbell Back Rack Step Up
Sandbag Shoulder Step Up Over

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

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score: Total Time

Goal: 15-20 Minutes

Coaches Notes
Be careful not to come out of the gates too hot on this one. The work within each round is relatively low but 10 rounds adds up quickly. The run should take 0:50-1:15. If your first few runs take at or above 1:15, we strongly recommend reducing the distance to something you can complete in that time. Go with a weight and height for the step up overs that will allow you to do those 10 reps unbroken for most - if not the entire - workout. Your grip may become a factor in later rounds but with a break during the run, it would be a great opportunity to challenge - and improve - your grip stamina.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- 250 Meter Row
10 Dumbbell Step Up Over

**This workout could also be done with:
Barbell Back Rack Step Up
Sandbag Shoulder Step Up Over

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

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score: Total Time

Goal: 15-20 Minutes

Coaches Notes
Be careful not to come out of the gates too hot on this one. The work within each round is relatively low but 10 rounds adds up quickly. The bike/row should take 0:50-1:15. If your first few bikes/rows take at or above 1:15, we strongly recommend reducing the calories/distance to something you can complete in that time. Go with a weight and height for the step up overs that you can do those 10 reps unbroken with. Your grip is more likely to become a factor in later rounds because of the upperbody work in the bike/row. For that reason, it may be wise to break breifly once per set and do your best to only need that one break each round for the entire workout.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds

Partner 1: Run 200 Meters

While

Partner 2: Max Reps Dumbbell Step Up Over

Then SWITCH

Partner 1: Max Reps Dumbbell Step Up Over

Partner 2: Run 200 Meters

**This workout could also be done with a barbell back rack step up or sandbag shoulder step up over as seen in Program A - or - using a bike/rower as seen in Program C.

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

Extra Challenge
Men: 50# DBs / 22-24" Box
Women: 35# DBs / 18-20" Box

Score:
Total Time
Total Number of Step Up Over Reps COMBINED

Goal:
16-22 Minutes
170-220 Reps (85-110 Reps EACH)

Coaches Notes
The way this works is while you run, your partner chips away at step up overs. When you get back, they run while you do step up overs. After you both have run 200 meters, one round is complete. Continue to switch off until 10 rounds are done. This one has no built-in rest. Both partners will be working the entire time (unless one or both of you choose to rest, of course).

Don't sandbag the run to give your partner more time but these definitely shouldn't be an all-out sprint. You're looking for each 200 to take 0:50-1:15. Go with a weight and height for the step up overs that will allow you to get 8-11 reps each round. Your grip may become a factor in later rounds but with a break during the run, it would be a great opportunity to challenge - and improve - your grip stamina.

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.

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.

Programs A and C only for this one - Empty Barbell and Single Dumbbell Thruster are Customizations for Program A

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: DRAUPNIR

Every 9 Minutes for 27 Minutes (3 Total Sets)

6 Rounds

8 Box Jump
8 Wall Ball
8 Kettlebell Overhead Swing

Rest any time remaining in 9-minute window

Suggestions
Men: 20-24" | 40-55# KB/DB | 18-20# WB
Women: 16-20" | 25-35# KB/DB | 13-15# WB

Extra Challenge:
Men/Women: Increase reps to 10-10-10

Score: Slowest Round ONLY

Goal: 6:00-8:00

Coaches Notes
This workout has the potential to be very deceiving. The reps are low each round but you've got 6 rounds each time so make sure you set yourself up for success by customizing appropriately. We are looking for a pace of 1:00-1:20 per round. Everything should be unbroken and transitions need to be tight.

We want a minimum of a minute rest between sets. You will be doing a total of 144 reps of each movement so expect that the 3rd set is going to require a lot of grit. If the first set takes you more than 8 minutes, or even really close to 8 minutes, consider customizing the height of the jump, wall ball target height, or swing load/variation.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: DRAUPNIR

Every 9 Minutes for 27 Minutes (3 Total Sets)

6 Rounds

8 Box Jump
8 Sandbag Thruster
8 Sandbag Hang to Shoulder

Rest any time remaining in 9-minute window

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

Extra Challenge:
Men/Women: Increase reps to 10-10-10

Score: Slowest Round ONLY

Goal: 6:00-8:00

Coaches Notes
This workout has the potential to be very deceiving. The reps are low each round but you've got 6 rounds each time so make sure you set yourself up for success by customizing appropriately. We are looking for a pace of 1:00-1:20 per round. Everything should be unbroken and transitions need to be tight.

We want a minimum of a minute rest between sets. You will be doing a total of 144 reps of each movement so expect that the 3rd set is going to require a lot of grit. If the first set takes you more than 8 minutes, or even really close to 8 minutes, consider customizing the height of the jump, or perhaps an adjustment to the reps of thrusters or hang to shoulders. Even going down to 6 reps instead of 8 if you are working with a heavier bag will save a lot of time across 6 rounds.

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.

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.

KB Swing

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

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

4 Wall Walks
400 Meter Run

Rest 1 Minute Between Rounds

No Weight Needed!

Extra Challenge:
Men/Women: Increase Wall Walks to 6 Each Time

Score: Slowest Round ONLY

Goal: 2:00-3:25

Coaches Notes
Today's workout has a nice balance of controlled strength with the wall walks and a hard run. We are looking for FULL SEND on the run each time.

The one minute rest between rounds should not be enough to fully recover, so expect that the round times will fall off as the workout progresses.

Choose a variation on the wall walk that you can complete 4 reps in about a minute or so. You will need more rest between reps in the later rounds but if the wall walks in the first round take more than a minute, you may want to customize. Remember, the wall walk is to the wall and all the way back down to the floor. Make sure that you are moving with control the whole time and avoid a sloppy descent!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

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

Rest 1 Minute Between Rounds

No Weight Needed!

Extra Challenge:
Men/Women: Increase Wall Walks to 6 Each Time

Score: Slowest Round ONLY

Goal: 2:15-3:25

Coaches Notes
Today's workout has a nice balance of controlled strength with the wall walks and a hard bike/row. We are looking for FULL SEND on the bike/row each time.

The one minute rest between rounds should not be enough to fully recover, so expect that the round times will fall off as the workout progresses.

Choose a variation on the wall walk that you can complete 4 reps in about a minute or so. You will need more rest between reps in the later rounds but if the wall walks in the first round take more than a minute, you may want to customize. Remember, the wall walk is to the wall and all the way back down to the floor. Make sure that you are moving with control the whole time and avoid a sloppy descent!

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.

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.

This workout has 2 Parts and 2 Scores!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1:

5 Kipping Pull Up
5 Dumbbell Thruster
10 Kipping Pull Up
10 Dumbbell Thruster
15 Kipping Pull Up
15 Dumbbell Thruster
10 Kipping Pull Up
10 Dumbbell Thruster
5 Kipping Pull Up
5 Dumbbell Thruster

Rest 3 Minutes Before Part 2

Part 2:

20 Kipping Pull Ups
20 Dumbbell Thruster

**Strict Pull Up Option (Part 1): 3-6-9-6-3
**Strict Pull Up Option (Part 2): 12 Strict Pull Ups

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / Increase Part 2 Reps to 30/30
Women: 35# DBs / Increase Part 2 Reps to 30/30

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 3-8 Minutes
Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don't try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don't go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don't actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Go with a weight that you could do 15 unbroken thrusters when fresh. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Part 1:

5 Kipping Pull Up
5 Barbell Thruster
10 Kipping Pull Up
10 Barbell Thruster
15 Kipping Pull Up
15 Barbell Thruster
10 Kipping Pull Up
10 Barbell Thruster
5 Kipping Pull Up
5 Barbell Thruster

Rest 3 Minutes Before Part 2

Part 2:

20 Kipping Pull Ups
20 Barbell Thrusters

**Strict Pull Up Option (Part 1): 3-6-9-6-3
**Strict Pull Up Option (Part 2): 12 Strict Pull Ups

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

Extra Challenge:
Men: 95-115# / Increase Part 2 Reps to 30/30
Women: 65-75# / Increase Part 2 Reps to 30/30

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 3-8 Minutes
Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don't try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don't go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don't actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Go with a weight that you could do 15 unbroken thrusters when fresh. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1:

5 Kipping Pull Up
5 Side to Side SandbagThruster
10 Kipping Pull Up
10 Side to Side Sandbag Thruster
15 Kipping Pull Up
15 Side to Side Sandbag Thruster
10 Kipping Pull Up
10 Side to Side Sandbag Thruster
5 Kipping Pull Up
5 Side to Side Sandbag Thruster

Rest 3 Minutes Before Part 2

Part 2:

20 Kipping Pull Ups
20 Side to Side Sandbag Thrusters

**Strict Pull Up Option (Part 1): 3-6-9-6-3
**Strict Pull Up Option (Part 2): 12 Strict Pull Ups

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

Extra Challenge:
Men/Women: Increase Part 2 Reps to 30/30

Score:
Part 1 Total Time
Part 2 Total Time

Goal:
Part 1: 3-8 Minutes
Part 2: 2-6 Minutes

Coaches Notes
Push the intensity in both parts of this workout. Don't try to coast in the first part just to save yourself for part 2. You get a nice 3 minute rest in between but expect to be feeling the effects of part 1 about 7 reps into part 2. Hold on and push yourself!

Choose a pull up variation that you can do at least 5 reps at a time in the first part. For part 2, you might try some bigger sets but don't go so big that you end up having to go to singles by the end.

Focus on using your hips in the thrusters. As you stand up out of the squat, imagine you are standing with enough force to jump off the ground. Don't actually jump! Allow that additional force to transfer to the weight and send it up off the shoulders to reduce the amount of pressing required. Totally fine to break up the set of 15 in part 1, but try to only break once. For part 2, hold on and try to get some bigger sets.

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.

Thruster/Wallball

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)

15 Double Unders/Hop Overs
7 Dumbbell Deadlift
5 Dumbbell Hang Power Clean

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / 20 Double Unders/Hop Overs
Women: 35# DBs / 20 Doubel Unders/Hop Overs

Score: Number of Rounds where all work was completed - (out of 10)

Goal:
Challenge yourself with loading and reps - but shoot to finish all rounds. Each round should take 35-50 seconds.

Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.

The double unders/hop overs should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.

7 Deadlifts is not a high number, they should be unbroken but you don't have to rush them. Make sure you have a good set up every time.

For at least the first few rounds, you should be able to go right into the hang power cleans after the 7th deadlift. Toward the end, if you need to break, break after the 6th deadlift. Then, perform your 7th rep to get into position for the hang power cleans.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)

15 Double Unders/Hop Overs
5 Barbell Deadlift
3 Barbell Hang Power Clean

Suggestions
Men: 115-135#
Women: 75-85#

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

Score: Weight Used

Goal:
Challenge yourself with loading - but shoot to finish all rounds. Each round should take 35-50 seconds.

Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.

The double unders/hop overs should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.

5 Deadlifts is not a high number, they should be unbroken but you don't have to rush them. Make sure you have a good set up every time.

For at least the first few rounds, you should be able to go right into the hang power cleans after the 5th deadlift. Toward the end, if you need to break, break after the 4th deadlift. Then, perform your 5th rep to get into position for the hang power cleans.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)

15 Double Unders/Hop Overs
4 Sandbag Over Shoulder
6 Sandbag Hang Power Clean

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

If you have variable sandbag weights - you could do the over the shoulder with a heavier bag. OR you could even combine this version with the 4 over the shoulder with the barbell or dumbbells for the hang power cleans.

Score: Number of Rounds where all work was completed - (out of 10)

Goal:
Challenge yourself with loading and reps - but shoot to finish all rounds. Each round should take 35-50 seconds.

Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.

The double unders/hop overs should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.

Try to find a good rhythm on the over the shoulders. As soon as the bag passes over your shoulder, turn and set up for the next rep. It's only 4 reps so no need to rush, be smooth. Make sure that you are in a proper set up position for each rep.

Keep the bag close on the hang power cleans. Focus on extending the hips, then getting the elbows around fast.

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

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

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.

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.