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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

400m Run
15 Burpee Toes to Bar
400m Run
30 Burpees

Suggestions
Customize B/TTB with 15 Burpees + 15 V-Ups

Extra Challenge
3 Rounds - If you finish first 2 rounds in under 14 Minutes.

Score: Total Time

Goal: 13-19 Minutes

Coaches Notes

Get ready for some heavy breathing, guys! In fact, it's probably a good idea to be mindful of your breath from the start. Take long inhales and exhales on that first run and try to exhale fully and forcefully through the remainder of the workout.

Each 400m run should take 2:00-2:30. If you're sneaking past that 2:30 mark, we recommend reducing the distance.

Find a smooth, steady pace for both the burpee toes to bar and the burpees, rather than sprinting through a few reps then resting, sprinting, resting, etc. Practice a few burpee toes to bar reps in your warm up so you have an idea of where to set your feet and hands to make the jump up to the pull up bar the most efficient.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

30/22 Cal Bike
-OR- 36/26 Cal Row
15 Burpee Toes to Bar
30/22 Cal Bike
-OR- 36/26 Cal Row
30 Burpees

Suggestions
Customize B/TTB with 15 Burpees + 15 V-Ups

Extra Challenge
3 Rounds - If you finish first 2 rounds in under 14 Minutes.

Score: Total Time

Goal: 13-19 Minutes

Coaches Notes

Get ready for some heavy breathing, guys! In fact, it's probably a good idea to be mindful of your breath from the start. Take long inhales and exhales on that first bike/row and try to exhale fully and forcefully through the remainder of the workout.

Each bike/row should take 2:00-2:30. If you're sneaking past that 2:30 mark, we recommend reducing the calories

Find a smooth, steady pace for both the burpee toes to bar and the burpees, rather than sprinting through a few reps then resting, sprinting, resting, etc. Practice a few burpee toes to bar reps in your warm up so you have an idea of where to set your feet and hands to make the jump up to the pull up bar the most efficient.

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.

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.

Toes to Bar

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set = 5 Rounds

9 Dumbbell Deadlift
6 Dumbbell Hang Power Clean
3 Dumbbell Thrusters

Rest 2 Minutes Between Sets

Suggestions
Men: 40# DBs
Women: 25# DBs

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

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

Goal: 2:30 - 4:30 Each Set

Coaches Notes

To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the weight down for most if not all the rounds. This is only doable if you choose an appropriate load and treat each set like it's own sprint style workout. So don't hold back!

Try a practice round during your warm up to get a feel for the speed at which you'll need to move in order to stay on pace. You are logging a score for each set so expect that if you are going all out in each set, the times will slow down a bit from the first to the last. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set = 5 Rounds

7 Barbell Deadlift
5 Barbell Hang Power Clean
3 Barbell Thrusters

Rest 2 Minutes Between Sets

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

Extra Challenge
Men: 115#
Women: 75#

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

Goal: 2:30 - 4:30 Each Set

Coaches Notes

To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the weight down for most if not all the rounds. This is only doable if you choose an appropriate load and treat each set like it's own sprint style workout. So don't hold back!

Try a practice round during your warm up to get a feel for the speed at which you'll need to move in order to stay on pace. You are logging a score for each set so expect that if you are going all out in each set, the times will slow down a bit from the first to the last. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set = 5 Rounds

9 Sandbag Deadlift
6 Sandbag Hang Power Clean
3 Sandbag Thrusters

Rest 2 Minutes Between Sets

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

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

Goal: 2:30 - 4:30 Each Set

Coaches Notes

To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the bag down for most if not all the rounds. This is only doable if you treat each set like it's own sprint style workout. So don't hold back!

If you are working with a heavier bag, you may need to reduce the reps to 7-5-3.

Try a practice round during your warm up to get a feel for the speed at which you'll need to move in order to stay on pace. You are logging a score for each set so expect that if you are going all out in each set, the times will slow down a bit from the first to the last. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.

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

MAMA MODIFICATIONS

KB/DB Deadlift

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

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.

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

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

24 Kipping Pull Ups
12 Box Jump
24 Alternating Dumbbell Farmer Step Up
12 Box Jump

**Strict Pull Up Option: 12-16 Strict Pull Ups Each Time

**No Pull Up Bar Option: 24 Dumbbell Bent Over Rows

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

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-4 Rounds

Coaches Notes

If you achieve the goal number of rounds for this workout, you are looking at 72-96 total kipping pull ups. Please take the time to warm up properly. Each round should take 4:00-5:20.

Break up the pull ups early, way before you feel like you have to. Just a short break to shake out the arms and relieve the grip will allow you sustain your pace for longer and prevent going to failure. Choose a pull up variation that you could do at least 12 unbroken when fresh. For the workout, consider breaking every 6-8 reps.

The step ups will tax your grip as well. Break these into 2-3 sets the whole way.

Stay focused on your box jumps, especially the set after the step ups. Your legs may not be behaving like you expect them to!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

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

24 Kipping Pull Ups
12 Box Jump
24 Alternating Sandbag Shoulder Step Up
12 Box Jump

**Strict Pull Up Option: 12-16 Strict Pull Ups Each Time

**No Pull Up Bar Option: 24 Sandbag Bent Over Slams

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

Extra Challenge
Men/Women: Use a higher box

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-4 Rounds

Coaches Notes

If you achieve the goal number of rounds for this workout, you are looking at 72-96 total kipping pull ups. Please take the time to warm up properly. Each round should take 4:00-5:20.

Break up the pull ups early, way before you feel like you have to. Just a short break to shake out the arms and relieve the grip will allow you sustain your pace for longer and prevent going to failure. Choose a pull up variation that you could do at least 12 unbroken when fresh. For the workout, consider breaking every 6-8 reps.

Break the step ups into 2-3 sets the whole way. Switch shoulders every time you break.

Stay focused on your box jumps, especially the set after the step ups. Your legs may not be behaving like you expect them to!

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.

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.

This workout gives you plenty of time to complete the work each time. Challenge yourself with weight over speed today.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)

100 Meter Dumbbell Farmer Carry
12 Dumbbell Shoulder Press
24 Kettlebell Overhead Swing

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

Extra Challenge
Men: 50# DBs / 50-70# KB/DB for Swings
Women: 35# DBs / 35-55# KB/DB for Swings

Score:
Weight Used for Farmer Carry
Weight Used for Dumbbell Shoulder Press
Weight Used for Swings

Goal: Keep Rounds Under 3:20 - Shoot for Unbroken Swings - Challenge Yourself!

Coaches Notes

Just like the notes at the top and the goal states, you should have plenty of time to work in each round. The challenge should come from the weight of the presses and the unbroken kettlebell sets rather than trying to get through this as fast as you can.

Choose a weight that you can do 12 shoulder presses unbroken in the first round then try to hold on to that or only break once in the later rounds. Take a few seconds to rest and regroup after the carries so you can set up properly and go for those bigger sets on the press.

Likewise with the swings, rest a little before after the presses before you start swinging. Remember to be aggressive with the hips so you don't have to rely on your shoulders to get the weight overhead.

Keep in mind you can use different loads for all movements. Go with something on the farmer carry that you only need to break once if at all in every round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)

100 Meter Dumbbell Farmer Carry
12 Barbell Shoulder Press
24 Kettlebell Overhead Swing

Suggestions
Men: 40# DBs (carry) / 95-115# (press) / 40-55# KB/DB (swings)
Women: 25# DBs (carry) / 55-65# (press) / 25-35# KB/DB (swings)

Extra Challenge
Men: 50# DBs (carry) / 135#+ (press) / 50-70# KB/DB (swings)
Women: 35# DBs (carry) / 75#+ (press) / 35-55# KB/DB (swings)

Score:
Weight Used for Farmer Carry
Weight Used for Barbell Shoulder Press
Weight Used for Swings

Goal: Keep Rounds Under 3:20 - Shoot for Unbroken Swings - Challenge Yourself!

Coaches Notes

Just like the notes at the top and the goal states, you should have plenty of time to work in each round. The challenge should come from the weight of the presses and the unbroken kettlebell sets rather than trying to get through this as fast as you can.

Choose a weight that you can do 12 shoulder presses unbroken in the first round then try to hold on to that or only break once in the later rounds. Take a few seconds to rest and regroup after the carries so you can set up properly and go for those bigger sets on the press.

Likewise with the swings, rest a little before after the presses before you start swinging. Remember to be aggressive with the hips so you don't have to rely on your shoulders to get the weight overhead.

Go with something on the farmer carry that you only need to break once if at all in every round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)

100 Sandbag Suitcase Carry (Switch at 50 Meters)
12 Sandbag Shoulder Press
16 Sandbag Hang to Overhead

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

Score:
Fastest Round
Slowest Round

Goal: 2:40-3:30

Coaches Notes

The scoring method and goal are a little different in this version because you are using the sandbag for all three movements, so the weight does not change. In this version we want to maintain a high level of intensity in every round.

The suitcase carry will take about a minute which leaves 1:40-2:30 for the presses and hang to overheads. Keep the presses strict. If you think you'll need to break more than once, consider adjusting the reps to something you can complete in 2 sets.

Use your hips on the hang to overheads. Notice if you are pulling a lot with the arms to get the weight up. By explosively extending the legs and hips, you should be able to send the bag up past your shoulders on every rep and finish by simply punching the arms overhead.

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

MAMA MODIFICATIONS

Shoulder Press

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

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

30 Double Unders/Hop Overs
30 Air Squats
30 Double Unders/Hop Overs
15 Push Up + Taps

No weight needed today!

Extra Challenge
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if you complete first 4 rounds under 12 minutes

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes

We are shooting for 3:00-4:15 per round today.

The double unders/hop overs should take no more than 30 seconds. Keep in mind that the second set will be much more challenging after those air squats so make sure you pick up those feet!

Challenge yourself on the air squats. See if you can do them unbroken. Rather than taking a longer break, go with a brief pause at the top of a few reps which will give you some relief but allow you to keep moving.

The push up + taps are where you could really slow down in this workout. Break them up before you think you need to. Choose a variation that you can complete 15 reps in no more than 3 sets and under a minute each time.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 4 Minutes for 24 Minutes (6 Rounds Total)

Run 400 Meters

Extra Challenge
Men/Women: Go every 3:00

-OR-

Wear a weight vest!

Score:
Fastest 400
Slowest 400

Goal: 1:15-2:40

Coaches Notes

Just six 400 meter runs! Can't be that bad, right???

We're scoring both your fastest and slowest rounds today which means we want you to go HARD from the start. The goal range is also pretty broad because we understand that sending it early on will mean your times fall off as the workout progresses, and that's OK. Also, we STRONGLY recommend warming up. No one has time for a pulled hamstring! Follow the provided warm up and do a few 30-60 second warm up runs where you progressively pick up the pace.

If you can't run for space, weather, or injury reasons - we recommend knocking out #2 or #18 of the No Equipment Extra Program (Extra Programs > Bodyweight Skills > No Equipment).

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 4 Minutes for 24 Minutes (6 Rounds Total)

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

Extra Challenge
Men/Women: Every 3 Minutes

Score:
Fastest Round
Slowest Round

Goal: 1:15-2:40

Coaches Notes

Just six 30/22 cal bike or 500m rows! Can't be that bad, right???

We're scoring both your fastest and slowest rounds today which means we want you to go HARD from the start. The goal range is also pretty broad because we understand that sending it early on will mean your times fall off as the workout progresses, and that's OK. Also, we STRONGLY recommend warming up. Follow the provided warm up and do a few 30-60 second warm up bike/rows where you progressively pick up the pace.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

This is going to hurt:

In Teams of 2 Complete:

6 Rounds EACH

Run 400 Meters

Performed in You Go - I Go Fashion.

SEND IT!!

**You could also do this version with the rower or bike!

Extra Challenge
Men/Women: 8 Rounds Each

-OR-

Wear a weight vest!

Score: Total Time

Goal: 20-30 Minutes

Coaches Notes

So one partner will run 400 meters while the other rests. As soon as that partner gets back from the run (or hops off the bike/rower), the other partner goes. Continue going back and forth until you both have completed 6 runs/bikes/rows.

We want you to go HARD from the start. The goal range is also pretty broad because we understand that sending it early on will mean your times fall off as the workout progresses, and that's OK. Also, we STRONGLY recommend warming up. Follow the provided warm up and do a few 30-60 second warm up runs where you progressively pick up the pace.

MAMA MODIFICATIONS

Run/Jog

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 2 Rounds of

20 Double Unders / DB Hop Overs
12 Alternating Dumbbell Power Snatch
20 Double Unders / DB Hop Overs
12 Dumbbell Squat

Rest 2 Minutes Between Sets

Suggestions
Men: 40-50# DB(s)
Women: 25-35# DB(s)

Extra Challenge
Increase reps to 16 Snatch + 16 Squat
30 Double Unders/Hop Overs

Score: Fastest Set

Goal: 2:30-4:00

Coaches Notes

So you'll perform 2 rounds of 20-12-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you're done.

Don't hold back on this one, guys. Each set of 20 double unders or hop overs should take absolutely no longer than 30 seconds. If you're struggling with double unders, go with the hop overs! Choose a weight for the snatches and the squats that you can do unbroken the entire time. It might mean having to really fight in that second round of each set, or even slow your pace down a little, but do your best to hang onto the weight. Of course, if your form is getting sloppy, take a moment to breathe and reset before diving back in.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set is 2 Rounds of

20 Double Unders / DB Hop Overs
8 Barbell Power Snatch
20 Double Unders / DB Hop Overs
12 Barbell Back Squat

Rest 2 Minutes Between Sets

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

Extra Challenge
Increase reps to 12 Snatch + 16 Squat
30 Double Unders/Hop Overs

Score: Fastest Set

Goal: 2:30-4:00

Coaches Notes

So you'll perform 2 rounds of 20-8-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you're done.

Don't hold back on this one, guys. Each set of 20 double unders or hop overs should take absolutely no longer than 30 seconds. If you're struggling with double unders, go with the hop overs! Choose a weight for the snatches and the squats that you can do unbroken the entire time. It might mean having to really fight in that second round of each set, or even slow your pace down a little, but do your best to hang onto the weight. Of course, if your form is getting sloppy, take a moment to breathe and reset before diving back in.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set is 2 Rounds of

20 Double Unders / Sandbag Hop Overs
12 Sandbag Ground to Overhead
20 Double Unders / Sandbag Hop Overs
12 Sandbag Back Squat

Rest 2 Minutes Between Sets

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

Extra Challenge
Increase reps to 16 GTOH + 16 Squat
30 Double Unders/Hop Overs

Score: Fastest Set

Goal: 2:30-4:00

Coaches Notes

So you'll perform 2 rounds of 20-12-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you're done.

Don't hold back on this one, guys. Each set of 20 double unders or hop overs should take absolutely no longer than 30 seconds. If you're struggling with double unders, go with the hop overs! The 12 ground to overhead reps should take 45 seconds or less. If you're struggling with the weight of your bag, consider reducing the reps to something you can manage in 45 seconds. Commit to doing the back squats unbroken - even if that means resting with the bag on your shoulders for a few breaths to get through the set.

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.

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.

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

100 Dumbbell Facing Burpees

Every Minute on the Minute:
5 Dumbbell Power Cleans

**No Power Cleans on first minute.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs - 7 Power Cleans
Women: 35# DBs - 7 Power Cleans

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This one should go pretty fast. To hit the goal, you'll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don't go too hard or you'll pay for it.

Choose a weight on the power cleans that you can knock out 5 reps fairly easily. These should definitely be unbroken and take no more than 15 seconds.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

100 Bar Facing Burpees

Every Minute on the Minute:
5 Barbell Power Cleans

**No Power Cleans on first minute.

Suggestions
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This one should go pretty fast. To hit the goal, you'll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don't go too hard or you'll pay for it.

Choose a weight on the power cleans that you can knock out 5 reps fairly easily. These should definitely be unbroken and take no more than 15 seconds.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

100 Sandbag Facing Burpees

Every Minute on the Minute:
5 Sandbag Power Cleans

**No Power Cleans on first minute.

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

Extra Challenge
Men/Women: 7 Power Cleans

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This one should go pretty fast. To hit the goal, you'll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don't go too hard or you'll pay for it.

For the power cleans, these should be completed in less than 15 seconds. If it's taking longer than that, reduce the reps.

You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.

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

MAMA MODIFICATIONS

Burpee

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

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.

4 Scores today!! Go hard on every part!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Run 800 Meters
40 Wall Balls

Rest 3 Minutes

Run 200 Meters
20 Wall Balls

Rest 3 Minutes

Run 800
40 Wall Balls

Rest 3 Minutes

Run 200 Meters
20 Wall Balls

**No med ball? Or low ceilings? Do Single Dumbbell Thrusters instead!

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

Extra Challenge
Men/Women: Unbroken Wall Balls

Score:
Part 1 Total Time
Part 2 Total Time
Part 3 Total Time
Part 4 Total Time

Goal:
Part 1/3: 4:30 - 6:30
Part 2/4: 1:30 - 2:30

Coaches Notes

You have a full 3 minutes to rest between each part, so treat it like 4 separate workouts in which your job is go as hard as you can in each part. For parts 1 and 3 the run should be very uncomfortable. It should take 3:30-4:30 for the run. You can save a little in the tank for the wall balls but don't try to game it. Dig deep on the wall balls. Maybe you can go unbroken. If you are breaking it up, try to go with bigger sets than you normally do. 2-3 sets should be the goal.

For parts 2 and 4, treat these as a sprint. The 200m run will take a minute or less then get right into the wall balls. Challenge yourself to go unbroken on these or at most break once just long enough to shake out the arms and legs.

If you are unable to run due to space/weather etc. customize to the following:
(Challenge yourself on the continuous movement - should be an uncomfortable pace even in the 2nd 2 minutes of parts 1 and 3)

2 min Continuous Movement
40 Wall Balls
2 min Continuous Movement

Rest 3 minutes

1 min Continuous Movement
20 Wall Balls

Rest 3 minutes

2 min Continuous Movement
40 Wall Balls
2 min Continuous Movement

Rest 3 minutes

1 min Continuous Movement
20 Wall Balls

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

60 Cal (M) / 44 Cal (W) - Assault Bike
-OR- 72 Cal (M) / 52 Cal (W) - Row
40 Wall Balls

Rest 3 Minutes

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

Rest 3 Minutes

60 Cal (M) / 44 Cal (W) - Assault Bike
-OR- 72 Cal (M) / 52 Cal (W) - Row
40 Wall Balls

Rest 3 Minutes

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

**No med ball? Or low ceilings? Do Single Dumbbell Thrusters instead!

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

Extra Challenge
Men/Women: Unbroken Wall Balls

Score:
Part 1 Total Time
Part 2 Total Time
Part 3 Total Time
Part 4 Total Time

Goal:
Part 1/3: 4:30 - 6:30
Part 2/4: 1:30 - 2:30

Coaches Notes

You have a full 3 minutes to rest between each part, so treat it like 4 separate workouts in which your job is go as hard as you can in each part.

For parts 1 and 3 the bike/row should be very uncomfortable. It should take 3:30-4:30. You can save a little in the tank for the wall balls but don't try to game it. Dig deep on the wall balls. Maybe you can go unbroken. If you are breaking it up, try to go with bigger sets than you normally do. 2-3 sets should be the goal.

For parts 2 and 4, treat these as a sprint. The bike/row will take a minute or less then get right into the wall balls. Challenge yourself to go unbroken on these or at most break once just long enough to shake out the arms and legs.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

8 Kipping Pull Up
8 Box Jump Over

**Strict Pull Up Option: 4-6 Strict Pull Ups each time

**No Pull Up Bar Option: 8 Dumbbell Bent Over Row

Suggestions
Men: 22-24" Box
Women: 18-20" Box

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

OR

Put on a weight vest!

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This should be a quick one today! Set yourself up for :50-1:30 per round.

Choose a pull up variation that you think you can go unbroken. If you have to break into two sets in the last few rounds, totally fine. We just want to keep the intensity high so the pull ups should not be really broken up and if you do break, it should be short.

Hit a few box jump overs in your warm up and make a mental note of where you will set your feet when stepping down to the other side so you can go right into the next jump. It's all about finding a good rhythm and being efficient.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

3 Bar Muscle Ups
8 Box Jump Over

Suggestions
Men: 22-24" Box
Women: 18-20" Box

Extra Challenge
Men/Women: 4 Bar Muscle Up / 10 Box Jump Over

Score: Total Time

Goal: 7-12 Minutes

Coaches Notes

This should be a quick one today! Set yourself up for :50-1:30 per round.

Go with this version if you are able to do at least 3 muscle ups unbroken. You can break them into quick singles in the workout but you should be able to complete 3 reps in under 45 seconds each time.

Hit a few box jump overs in your warm up and make a mental note of where you will set your feet when stepping down to the other side so you can go right into the next jump. It's all about finding a good rhythm and being efficient.

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.

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

LEVEL 1

6 Rounds

1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest

Suggestions
Men: 25-35# DBs
Women: 15-20# DBs

Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps

Goal:
Score 1: 42 Reps +
Score 2: 140 Reps+

Coaches Notes

This one is tricky! You must hit or pass BOTH scores in order to "pass" this level!

To hit the devil press goal, you will need to average 7 or more devil press per round.

For the squats you will need to average around 24 or more air squats each time to hit the target.

Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".

The devil press may be step in and out, or knee push ups for this. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.

On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.

Good luck!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

LEVEL 2

6 Rounds

1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest

Suggestions
Men: 40# DBs
Women: 25# DBs

Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps

Goal:
Score 1: 51 Reps +
Score 2: 200 Reps+

Coaches Notes

This one is tricky! You must hit or pass BOTH scores in order to "pass" this level!

To hit the devil press goal, you will need to average 8-9 or more devil press per round.

For the squats you will need to average around 34 air squats or more each time to hit the target.

Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".

The devil press may be step in and out - or whatever you need. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.

On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.

Good luck!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

LEVEL 3

6 Rounds

1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest

Suggestions
Men: 40# DBs
Women: 25# DBs

Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps

Goal:
Score 1: 62 Reps +
Score 2: 250 Reps+

Coaches Notes

This one is tricky! You must hit or pass BOTH scores in order to "pass" this level!

To hit the devil press goal, you will need to average 10-11 or more devil press per round.

For the squats you will need to average around 42 air squats or more each time to hit the target.

Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".

The devil press may be step in and out - or whatever you need. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.

On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.

Good luck!

LEVEL 4

6 Rounds

1 Minute Reps Max Devil Press
1 Minute Max Reps Air Squat
1 Minute Rest

Suggestions
Men: 40# DBs
Women: 25# DBs

Score 1: Total Devil Press Reps
Score 2: Total Air Squat Reps

Goal:
Score 1: 69 Reps +
Score 2: 290 Reps+

Coaches Notes

This one is tricky! And for this level you are going to have be moving the whole minute on each section! You must hit or pass BOTH scores in order to "pass" this level!

To hit the devil press goal, you will need to average 11-12 or more devil press per round.

For the squats you will need to average around 48-49 air squats or more each time to hit the target.

Take advantage of being more "fresh" on the first few rounds to give yourself a little buffer, in case of drop off toward the later rounds. But don't peacock (come out hot) too hard - because that 1 minute rest might not give you enough time to recover! And on the final round just go for it! After all, might as well see what you've got - even if it far surpasses what is need to "pass".

The devil press may be step in and out - or whatever you need. Just make sure you get your chest and thighs to the ground on each rep. Make sure you pick put the weight from the ground with a flat back and put them down under control as well! Use a big hip drive to help you get the weight overhead. Finish with the biceps by the ears and elbows locked.

On the squats - get low and stand all of the way up! It is easy, when doing fast air squats, to miss depth or especially to not stand fully! Squeeze the cheeks at the top! Get the butt below the knees at the bottom.

Good luck!

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.

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

6 Rounds

2 Wall Walk
12 Dumbbell Hang Power Clean
10 Dumbbell Push Press

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

You're aiming to complete each round in 1:40-2:30. The wall walks shouldn't take longer than 45 seconds so be sure to customize if those 2 reps take longer than that. Choose a weight that will challenge you for both the hang power clean and the push press, but that you know you can get 5-7 reps of at a time. You don't need to go unbroken on either of those movements to finish within the goal but you'll need to keep your breaks short. If you do need to break between the hang clean and push press, break on your 11th rep so that you use your 12th rep to set yourself up for the 1st push press.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

6 Rounds

2 Wall Walk
12 Barbell Hang Power Clean
10 Barbell Push Press

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

Extra Challenge
Men: 115#+ / 4 Wall Walk
Women: 75#+ / 4 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

You're aiming to complete each round in 1:40-2:30. The wall walks shouldn't take longer than 45 seconds so be sure to customize if those 2 reps take longer than that. Choose a weight that will challenge you for both the hang power clean and the push press, but that you know you can get 5-7 reps of at a time. You don't need to go unbroken on either of those movements to finish within the goal but you'll need to keep your breaks short. If you do need to break between the hang clean and push press, break on your 11th rep so that you use your 12th rep to set yourself up for the 1st push press.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

2 Wall Walk
12 Sandbag Hang Power Clean
10 Side to Side Sandbag Push Press

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

Extra Challenge
Men/Women: 4 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

You're aiming to complete each round in 1:40-2:30. The wall walks shouldn't take longer than 45 seconds so be sure to customize if those 2 reps take longer than that. If you can get 5-7 reps of the hang power clean and push press at a time, you should be good with the weight of your sandbag. You don't need to go unbroken on either of those movements to finish within the goal but you'll need to keep your breaks short. If you do need to break between the hang clean and push press, break on your 11th rep so that you use your 12th rep to set yourself up for the 1st push press.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

150 Dumbbell Hang Power Clean
120 Dumbbell Push Press

**Every time you want to "SWITCH" - BOTH partners must do 1 Wall Walk.

**The hang power cleans and push press may also be done with sandbag or barbell.

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

Extra Challenge
Men: 2 Wall Walks in order to switch + 50# DBs / 115#+ Barbell
Women: 2 Wall Walks in order to switch + 35# DBs / 75#+ Barbell

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

So the way this one works is one person chips away at the power cleans while the other person rests. When the working person wants to switch, both do a wall walk. Continue doing that until all 150 hang power cleans are done THEN move onto the push press. Same rule there - do 1 wall walk any time partners switch from working to resting.

Choose a weight for both the hang power clean and the push press that you can do at least 5-7 reps of at a time. Keep your breaks short since you get to rest while your partner works. You guys should be accumulating 12-17 hang power cleans per minute and 10-14 push press per minute! You can switch as often as you'd like but try NOT to switch more frequently than every 60-90 seconds so that you guys don't end up doing more than 20 wall walks total.

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.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

6 Rounds

15 Kettlebell Overhead Swing
200 Meter Run
12 Dumbbell Thruster

Rest 1 minute between rounds

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

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

Could also go with a heavier KB if you have one!

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-3:30

Coaches Notes

We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

6 Rounds

15 Kettlebell Overhead Swing
200 Meter Run
12 Barbell Thruster

Rest 1 minute between rounds

Suggestions
Men: 75-95# / 40-55# KB/DB
Women: 55-65# / 25-35# KB/DB

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

Could also go with a heavier KB if you have one!

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-3:30

Coaches Notes

We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

15 Kettlebell Overhead Swing

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

12 Barbell Thruster

Rest 1 minute between rounds

Suggestions
Men: 75-95# / 40-55# KB/DB
Women: 55-65# / 25-35# KB/DB

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

Could also go with a heavier KB if you have one!

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-3:30

Coaches Notes

We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the bike/row, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the bike/row go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

10 Dumbbell Power Cleans
10 Burpees

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

Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.

Score: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

10 Barbell Power Cleans
10 Burpees

Suggestions
Men: 75-135#
Women: 55-85#

Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.

Score 1: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Score 2: Weight Used

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

10 Sandbag Power Cleans
10 Burpees

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

Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you set yourself up properly, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. You can also release the bag on the way down between each rep, just make sure you set right back up for the next one.

Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

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

MAMA MODIFICATIONS

Power Clean

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

Burpee

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

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

21 Dumbbell Hop Overs
7 Dumbbell Squats
21 Dumbbell Hop Overs
7 Toes to Bar

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

**May also choose to do this workout with double unders.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speed bump in between the squats and toes to bar. They should take less than 20 seconds each time.

Choose a weight on the squats that you could go unbroken. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.

For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

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

21 Dumbbell Hop Overs
7 Barbell Front Squats
21 Dumbbell Hop Overs
7 Toes to Bar

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

**May also choose to do this workout with double unders - or for a fun challenge hop over your barbell!

Suggestions
Men: 95#
Women: 65#

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speed bump in between the squats and toes to bar. They should take less than 20 seconds each time.

Choose a weight on the squats that you could go unbroken. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.

For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

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

21 Dumbbell Hop Overs
7 Sandbag Front Squats
21 Dumbbell Hop Overs
7 Toes to Bar

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

**May also choose to do this workout with double unders - or for a fun challenge hop over your sandbag

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speed bump in between the squats and toes to bar. They should take less than 20 seconds each time.

The squats should be unbroken. Keep the elbows up so you don't get pulled forward. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.

For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.

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

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

DB/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.

Toes to Bar

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

12 Dumbbell Deadlift
12 Push Up + Pull Across

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / Increase Push Up + Pull Across to 16
Women: 35# DBs / Increase Push Up + Pull Across to 16

Score: Total Time

Goal: 12-16 Minutes

Coaches Notes

We are shooting for 1:30-2:00 per round today. Don't get sloppy on the deadlifts, make sure you set up properly for every rep and you stand up all the way at the top. Choose a weight that you can perform these in 1-2 sets the whole way.

The push up + pull across may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

8 Rounds

8 Barbell Deadlift
12 Push Up + Pull Across

**If you don't have a dumbbell for Push Up + Pull Across - you may do Push Up + Taps or Push Up and Over a Plate.

Suggestions
Men: 135-165# / 40-50# DB
Women: 85-105# / 25-35# DB

Extra Challenge
Men: 185-225# / Increase Push Up + Pull Across to 16
Women: 125-155# / Increase Push Up + Pull Across to 16

Score 1: Total Time
Score 2: Weight Used

Goal: 12-16 Minutes
Challenge yourself with the weight as long as you can stay within the goal range.

Coaches Notes

We are shooting for 1:30-2:00 per round today.

Choose a weight on the deadlifts that you can finish the reps in 1-2 sets in every round. Make sure you are keeping your chest up and back flat as you initiate each rep.

The push up + pull across may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

8 Rounds

6-10 Sandbag Over Shoulder
12 Push Up + Lateral Drag

**If doing the Extra Challenge - Heavy Bag option of Sandbag Over Shoulder for this one - you may use a lighter sandbag or a dumbbell for Push Up + Drag.

Suggestions
Men: 50-70# Sandbag (10 Reps of Over Shoulder)
Women: 25-45# Sandbag (10 Reps of Over Shoulder)

Extra Challenge
Men: 100-150# Sandbag (6-8 Reps of Over Shoulder)
Women: 60-80# Sandbag (6-8 Reps of Over Shoulder)

Score 1: Total Time
Score 2: Weight Used

Goal: 12-16 Minutes
Challenge yourself with the weight as long as you can stay within the goal range.

Coaches Notes

We are shooting for 1:30-2:00 per round today.

Choose a rep count on the sandbag over the shoulders that you can complete them in :30-:45. Reduce the reps if they start taking over a minute. Make sure you are keeping your chest up and back flat as you initiate each rep.

The push up + lateral drag may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

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

MAMA MODIFICATIONS

KB/DB Deadlift

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

Push Up/Push Up Taps

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

Run 200 Meters
12 Dumbbell Step Up Over
Run 200 Meters
12 Kipping Pull Up

Rest 2 Minutes Between Rounds

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

**Could also do this version with Sandbag Shoulder Step Up Over

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

Extra Challenge
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if the first 4 rounds are each under 3:30

Score:
Fastest Round
Slowest Round

Goal: 3:15-4:30

Coaches Notes

We are looking for full send here - especially on the runs which should be a minute or less each time. The first couple rounds should be closer to the lower part of the goal range and if you are really sending it, the later round times will creep up to the higher end of the goal range. But, all 4 rounds should be within that window.

It is a step up OVER not just a step up. Practice your pivot on top of the box during your warm up. This movement is all about efficiency so hitting a few warm up sets, even unweighted will help you be more fluid in the workout. See if you can go unbroken on these for at least the first two rounds.

Choose a pull up variation that you can get through them in under a minute and in 1-3 sets the whole way. Keep the breaks short, you get a juicy 2 minute rest right after the pull ups!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

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

12 Dumbbell Step Up Over

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

12 Kipping Pull Up

Rest 2 Minutes Between Rounds

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

**Could also do this version with Sandbag Shoulder Step Up Over

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

Extra Challenge
Men/Women: 5 Rounds

Only allowed to do Extra Challenge if the first 4 rounds are each under 3:30

Score:
Fastest Round
Slowest Round

Goal: 3:15-4:30

Coaches Notes

We are looking for full send here - especially on the bike/row which should be a minute or less each time. The first couple rounds should be closer to the lower part of the goal range and if you are really sending it, the later round times will creep up to the higher end of the goal range. But, all 4 rounds should be within that window.

It is a step up OVER not just a step up. Practice your pivot on top of the box during your warm up. This movement is all about efficiency so hitting a few warm up sets, even unweighted will help you be more fluid in the workout. See if you can go unbroken on these for at least the first two rounds.

Choose a pull up variation that you can get through them in under a minute and in 1-3 sets the whole way. Keep the breaks short, you get a juicy 2 minute rest right after the pull ups!

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.

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

LEVEL 1

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

3 DB Burpee Squat Cleans
6 Box Jumps

Can do step ups in this level / jump overs also allowed

Suggestions
Men: 30-40# DBs / 20-24" Box
Women: 15-25# DBs / 16-20" Box

Score: Rounds (Minutes) Completed with ALL Work

Goal: Complete all 12 Minutes with 3 and 6

Coaches Notes

For this level you have a range of weight options and box jump heights to choose from. Start at the lighter end, and if you pass - we suggest you work to pass this level with the heavier end of the range before moving on to Level 2.

You are allowed to do step ups and still pass this level - but definitely jump if you can!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 15-20 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (3 DB Burpee Squat Cleans and 6 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

LEVEL 2

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

4 DB Burpee Squat Cleans
8 Box Jumps

Step Ups for injury ok also jump overs if no box

Suggestions
Men: 40# DBs / 22-24" Box
Women: 25# DBs / 18-20" Box

Score: Rounds (Minutes) Completed with ALL Work

Goal: Complete all 12 Minutes with 4 and 8

Coaches Notes

You are allowed to do step ups and still pass this level - but definitely jump if you can!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-20 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (4 DB Burpee Squat Cleans and 8 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

LEVEL 3

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

5 DB Burpee Squat Cleans
10 Box Jumps

Jump Overs OK

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

Score: Rounds (Minutes) Completed with ALL Work

Goal: Complete all 12 Minutes with 5 and 10

Coaches Notes

No customizations (other than jump overs if you don't have a box) allowed to pass this level!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-15 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (5 DB Burpee Squat Cleans and 10 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

LEVEL 4

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

5 DB Burpee Squat Cleans
10 Box Jumps

Jump Overs Okay at the appropriate height

Suggestions
Men: 50# DBs / 24" Box
Women: 35# DBs / 20" Box

Score: Rounds (Minutes) Completed with ALL Work

Goal: Complete all 12 Minutes with 5 and 10

Coaches Notes

This is going to sting a bit...

No customizations (other than jump overs if you don't have a box) allowed to pass this level!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-15 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (5 DB Burpee Squat Cleans and 10 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

This workout is the TEAM VERSION of Diagnostic #3, which was programmed yesterday - Saturday, 4/16. It will NOT count as a Diagnostic score but will count as a regular workout toward 75/365/1000 if you complete it.

In Teams of 2

12 Rounds, Each

4 Devil Squat Clean
8 Box Jump

Perform in a You Go - I Go fashion. So one partner does a full round while the other rests, then switch. Continue going back and forth until both have done 12 rounds (24 total).

Suggestions
Men: 40# DBs / 22-24" Box
Women: 25# DBs / 18-20" Box

Extra Challenge
Men/Women: Increase reps to 5 and 10 - ONLY if you're still able to finish a round in 45 seconds or less

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

You're shooting for each round to take 0:45-1:00. That's a fast pace but it should be doable considering you're resting for the entire length of time that your partner rests AND assuming you're making the appropriate weight selection and/or necessary customizations.

Don't get sloppy on the devil squat cleans. Hit all of your positions sharp and clean, and do your best to breathe throughout each rep. When you get to the box for that first jump, focus on an explosive drive and pick up those feet because your legs will be tired. Find a steady rhythm and do your best to not take any breaks knowing you'll rest as soon as this round is done.

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

MAMA MODIFICATIONS

Burpee

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

DB/Back/Front/Goblet/Air Squat

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

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.

Box Jump

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds:

2 Wall Walk
6 Dumbbell Loki Complex

Rest 1 minute

2 Rounds:

3 Wall Walks
9 Dumbbell Loki Complex

Rest 1 minute

1 Round:

6 Wall Walks
18 Dumbbell Loki Complex

1 rep Loki Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Men & Women: Increase Wall Walks to:
3 per round in part 1
4 per round in part 2
8 in part 3

Score: Total Time

Goal: 16-20 Minutes

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds:

2 Wall Walk
6 Barbell Loki Complex

Rest 1 minute

2 Rounds:

3 Wall Walks
9 Barbell Loki Complex

Rest 1 minute

1 Round:

6 Wall Walks
18 Barbell Loki Complex

1 rep Loki Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean

Suggestions
Men: 95#
Women: 65#

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

Men & Women: Increase Wall Walks to:
3 per round in part 1
4 per round in part 2
8 in part 3

Score: Total Time

Goal: 16-20 Minutes

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds:

2 Wall Walk
6 Sandbag Loki Complex

Rest 1 minute

2 Rounds:

3 Wall Walks
9 Sandbag Loki Complex

Rest 1 minute

1 Round:

6 Wall Walks
18 Sandbag Loki Complex

1 rep Loki Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean

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

Extra Challenge
Men & Women: Increase Wall Walks to:
3 per round in part 1
4 per round in part 2
8 in part 3

Score: Total Time

Goal: 16-20 Minutes

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

MAMA MODIFICATIONS

N/A

It's Day 5 of Project April! Today's Program A or SHIFT will count toward the Project April Badge in the Trophy Case!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 3 Minutes for 24 Minutes (8 Rounds Total)

12 Wall Balls / Single Dumbbell Thrusters
Run 200 Meters
8 Burpees

Suggestions
Men: 40#DB - or - 20#ish Ball
Women: 25# DB -or- 13-15# Ball

Extra Challenge
Men/Women: Increase Reps to 18 Wall Balls / 12 Burpees

Score:
Fastest Round
Slowest Round

Goal: 2:00-2:40

Coaches Notes

The idea here is to have at least 20 seconds to rest between rounds, even before the last round. Set yourself up so that you can complete your first couple of rounds on the faster side of the goal window so that as fatigue sets in in the later rounds, you'll still be able to get that necessary rest.

Choose a weight (if possible) and a target height on the wall balls that you can perform all 12 reps unbroken for at least the first 4 rounds. After that, they should be completed in no more than 2 sets.

Push an uncomfortable pace on the run. We are shooting for a minute or less each time.

It's a fairly low number of burpees, and you get to rest after them, so send it. Make sure you are breathing throughout and don't stop moving!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 3 Minutes for 24 Minutes (8 Rounds Total)

12 Wall Balls / Single Dumbbell Thrusters

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

8 Burpees

Suggestions
Men: 40#DB - or - 20#ish Ball
Women: 25# DB -or- 13-15# Ball

Extra Challenge
Men/Women: Increase Reps to 20 Wall Balls / 12 Burpees

Score:
Fastest Round
Slowest Round

Goal: 2:00-2:40

Coaches Notes

The idea here is to have at least 20 seconds to rest between rounds, even before the last round. Set yourself up so that you can complete your first couple of rounds on the faster side of the goal window so that as fatigue sets in in the later rounds, you'll still be able to get that necessary rest.

Choose a weight (if possible) and a target height on the wall balls that you can perform all 12 reps unbroken for at least the first 4 rounds. After that, they should be completed in no more than 2 sets.

Push an uncomfortable pace on the bike/row. We are shooting for a minute or less each time.

It's a fairly low number of burpees, and you get to rest after them, so send it. Make sure you are breathing throughout and don't stop moving!

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

MAMA MODIFICATIONS

Thruster/Wall Ball

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

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.

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.