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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1 - 1 Round

24 Dumbbell Hang Squat Clean
24 Lateral Burpee Over Dumbbell

Rest 1 Minute after Part 1

Part 2 - 3 Rounds

8 Dumbbell Hang Squat Clean
8 Lateral Burpee Over Dumbbell

Rest 1 Minute after Part 2

Part 3 - 6 Rounds

4 Dumbbell Hang Squat Clean
4 Lateral Burpee Over Dumbbell

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Part 1 Time
Part 2 Time
Part 3 Time

Goal: 2:30-4:30

Coaches Notes

Each part is scored separately and each score should be relatively close. You may be able to move faster in part 3 with the smaller number of reps per round but the transitions do eat up a fair amount of time.

Keep in mind that the hang squat cleans will probably go faster than the burpees. Choose a weight on the cleans that you can complete at least 8-10 reps at a time. I know it will be tempting to swing those dumbbells up to the shoulders but try to focus on using the hips to allow the weight to float up to the shoulder rather than doing a big swing curl.

Breathe on the burpees. Find a good rhythm and style and stick to it. See if you can be consistent with where you plant your hands, where your feet land, when you are exhaling vs inhaling etc. This will help you be more efficient and the burpees will be much less tiresome.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Part 1 - 1 Round

24 Barbell Hang Squat Clean
24 Lateral Burpee Over Barbell

Rest 1 Minute after Part 1

Part 2 - 3 Rounds

8 Barbell Hang Squat Clean
8 Lateral Burpee Over Barbell

Rest 1 Minute after Part 2

Part 3 - 6 Rounds

4 Barbell Hang Squat Clean
4 Lateral Burpee Over Barbell

Suggestions
Men: 95#
Women: 65#

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

Score
Part 1 Time
Part 2 Time
Part 3 Time

Goal: 2:30-4:30

Coaches Notes

Each part is scored separately and each score should be relatively close. You may be able to move faster in part 3 with the smaller number of reps per round but the transitions do eat up a fair amount of time.

Keep in mind that the hang squat cleans will probably go faster than the burpees. Choose a weight on the cleans that you can complete at least 8-10 reps at a time.

Breathe on the burpees. Find a good rhythm and style and stick to it. See if you can be consistent with where you plant your hands, where your feet land, when you are exhaling vs inhaling etc. This will help you be more efficient and the burpees will be much less tiresome.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1 - 1 Round

24 Sandbag Hang Squat Clean
24 Lateral Burpee Over Sandbag

Rest 1 Minute after Part 1

Part 2 - 3 Rounds

8 Sandbag Hang Squat Clean
8 Lateral Burpee Over Sandbag

Rest 1 Minute after Part 2

Part 3 - 6 Rounds

4 Sandbag Hang Squat Clean
4 Lateral Burpee Over Sandbag

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

Score:
Part 1 Time
Part 2 Time
Part 3 Time

Goal: 2:30-4:30

Coaches Notes

Each part is scored separately and each score should be relatively close. You may be able to move faster in part 3 with the smaller number of reps per round but the transitions do eat up a fair amount of time.

Keep in mind that the hang squat cleans will probably go faster than the burpees. Ideally, you can knock out 8-10 reps at a time in the first part but you may need to adjust if working with a heavier bag.

Breathe on the burpees. Find a good rhythm and style and stick to it. See if you can be consistent with where you plant your hands, where your feet land, when you are exhaling vs inhaling etc. This will help you be more efficient and the burpees will be much less tiresome.

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

MAMA MODIFICATIONS

Hang Clean

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

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

6 Rounds

200 Meter Run
12 Box Jump
-OR- Jump Over
12 Weighted Sit Up

Suggestions
Men: 40-50# DB/Plate | 20-24" Box/Object
Women: 25-35# DB/Plate | 16-20" Box/Object

Extra Challenge
Men: 30" Box/Object (or higher than 24")
Women: 24" Box/Object (or higher than 20")

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes

We're looking for each round to take between 2:00-2:50. Finishing in 12 minutes today will mean holding a fast pace on each movement and transitioning smoothly. There's some room to ease up a little and still finish in under 17 minutes, but you should be moving steadily.

Concentrate on breathing through both the box jumps and the sit ups. The weight of the sit up at your chest will put pressure on your lungs so be really intentional about forcing the air out when you exhale to make room for fresh oxygen. If holding a weight forces you to break those 12 up more than two times, go ahead and do those unweighted!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

6 Rounds

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

12 Box Jump
-OR- Jump Over
12 Weighted Sit Up

Suggestions
Men: 40-50# DB/Plate | 20-24" Box/Object
Women: 25-35# DB/Plate | 16-20" Box/Object

Extra Challenge
Men: 30" Box/Object (or higher than 24")
Women: 24" Box/Object (or higher than 20")

Score: Total Time

Goal: 12-17 Minutes

Coaches Notes

We're looking for each round to take between 2:00-2:50. Finishing in 12 minutes today will mean holding a fast pace on each movement and transitioning smoothly. There's some room to ease up a little and still finish in under 17 minutes, but you should be moving steadily.

Concentrate on breathing through both the box jumps and the sit ups. The weight of the sit up at your chest will put pressure on your lungs so be really intentional about forcing the air out when you exhale to make room for fresh oxygen. If holding a weight forces you to break those 12 up more than two times, go ahead and do those unweighted!

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 Box Jump
-OR- Jump Over
150 Weighted Sit Up

*After every 50 reps, run 200 Meters TOGETHER

**Other than the run, only one partner can work at a time. Split up the box jumps and sit ups however you like.

Suggestions
Men: 40-50# DB/Plate | 20-24" Box/Object
Women: 25-35# DB/Plate | 16-20" Box/Object

Extra Challenge
Men: 30" Box/Object (or higher than 24")
Women: 24" Box/Object (or higher than 20")

Score: Total Time

Goal: 22-28 Minutes

Coaches Notes

So you guys will take turns chipping away at 150 box jumps. At 50, 100, and 150 reps, you'll both head out for a 200 meter run. Then, you'll start on the weighted sit ups. Same idea there. You'll take turns chipping away at those 150 reps. At 50, 100, and 150, you'll both run 200 meters. So over the course of the workout, you should have both ran six 200 meters. The time on the clock when you both get back from the sixth run is your score.

Choose a box jump/jump over height that allows you to get 8-14 reps in 30 seconds. You can do a test run in the warm up and see how many reps you're capable of in a 30-second window. If it's fewer than 8, consider reducing the height. If it's more than, consider increasing the height.

The weight of the sit up at your chest will put pressure on your lungs so be really intentional about forcing the air out when you exhale to make room for fresh oxygen. If holding a weight forces you to break those 12 up more than two times, go ahead and do those unweighted!

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.

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.

Sit Up

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: FENRIR

For Time

4 Dumbbell Wolf Complex
5 Double Unders / Hop Overs
4 Dumbbell Wolf Complex
10 Double Unders / Hop Overs
4 Dumbbell Wolf Complex
15 Double Unders / Hop Overs
.
.
4 Dumbbell Wolf Complex
45 Double Unders / Hop Overs
4 Dumbbell Wolf Complex
50 Double Unders / Hop Overs

Keep adding 5 Double Unders or Hop Overs between every set of 4 Wolf Complex reps until you get through 50!

1 Dumbbell Wolf Complex Rep = 1 Cluster + 2 1/2 Up 1/2 Rack Lunges (Right Arm) + 2 1/2 Up 1/2 Rack Lunges (Left Arm)

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes

Ouch. You've got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. So, choose your weight carefully. We want you to be able to do 4 reps unbroken for at least the first half of the workout. Definitely check out the customizations if you think it will be more broken up than that even with lighter weight.

The double under/hop over reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.

If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider customizing further so you can stay on pace to hit the goal.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: FENRIR

For Time

4 Barbell Wolf Complex
5 Double Unders / Hop Overs
4 Barbell Wolf Complex
10 Double Unders / Hop Overs
4 Barbell Wolf Complex
15 Double Unders / Hop Overs
.
.
4 Barbell Wolf Complex
45 Double Unders / Hop Overs
4 Barbell Wolf Complex
50 Double Unders / Hop Overs

Keep adding 5 Double Unders or Hop Overs between every set of 4 Wolf Complex reps until you get through 50!

1 Barbell Wolf Complex Rep = 1 Cluster + 4 Overhead Lunges

Suggestions
Men: 75#
Women: 55#

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

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes

Ouch. You've got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. So, choose your weight carefully. We want you to be able to do 4 reps unbroken for at least the first half of the workout. Definitely check out the customizations if you think it will be more broken up than that even with lighter weight.

The double under/hop over reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.

If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider customizing further so you can stay on pace to hit the goal.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: FENRIR

For Time

4 Sandbag Wolf Complex
5 Double Unders / Hop Overs
4 Sandbag Wolf Complex
10 Double Unders / Hop Overs
4 Sandbag Wolf Complex
15 Double Unders / Hop Overs
.
.
4 Sandbag Wolf Complex
45 Double Unders / Hop Overs
4 Sandbag Wolf Complex
50 Double Unders / Hop Overs

Keep adding 5 Double Unders or Hop Overs between every set of 4 Wolf Complex reps until you get through 50!

1 Sandbag Wolf Complex Rep = 1 Cluster + 4 Overhead Lunges

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

Score: Total Time

Goal: 13-18 Minutes

Coaches Notes

Ouch. You've got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. We want you to be able to do 4 reps unbroken for at least the first half of the workout. If you are working with a heavier bag, you may need to go to 3 reps each time or customize another way.

The double under/hop over reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.

If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider customizing further so you can stay on pace to hit the goal.

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

MAMA MODIFICATIONS

Wolf Complex

You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns. If you have a hard time maintaining control and a stable midline in the bottom of the squat or lunge or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. For the lunges, you can always modify to shoulder or front rack or farmer carry hold and if you need to sub a lateral step up that's ok too! If you end up needing to make a lot of modifications to this movement you might want to consider the Shift version to simplify things a bit more!

Double/Single Unders

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

Jump/Skip/Hop Overs

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

Lunge/Weighted Lunge

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

Shoulder Press

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

Fun Glory Days option under Program C today!!!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Part 1

45 Burpee
30 Kipping Pull Up
15 Burpee Pull Up

Rest 3 Minutes after Part 1

Part 2

15 Burpee Pull Up
30 Kipping Pull Up
45 Burpee

**Strict Pull Up Option: 15-20 Reps in place of 30 Kipping Pull Ups. Keep Burpee Pull Ups to 15 reps.

No weight needed today!

Extra Challenge
Men/Women: Increase to 60 Burpees AND/OR Wear a vest!

Score:
Part 1 Time
Part 2 Time

Goal: 6:30-9:00

Coaches Notes

You've got a nice 3 minute break in the middle of this one so you should be somewhat fresh going into part 2. Because the order of movements is reversed, you may want to treat each part a bit differently.

Find a measured pace on the burpees in part 1. These should take around 3-4 minutes. Choose a variation on the pull up that you can complete at least 5 at a time. 30 reps should take 1:30-2:00. When you get to the burpee pull ups, make sure you know where your feet need to be relative to the bar to smoothly transition out of the burpee into the pull up. From there you can take note of where your hands need to be in the burpee. Once you've done that, it's all about consistency. Try to plant the hands in the same place every time and cruise at a sustainable pace.

For Part 2: The key is to not gas yourself out on the burpee pull ups or kipping pull ups. You'll want to really dig in and push yourself both physically and mentally on those final 45 burpees. Remember to breathe, keep moving and really turn it up on the last 15 or so reps!

Pull ups not an option? Do this instead:

2 Sets

Each Set is 2 Rounds of

30 Burpee
20 Bent Over Row

Rest 3 Minutes between SETS

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1

45 Burpee
30 Kipping Pull Up
10-12 Burpee Muscle Up

Rest 3 Minutes after Part 1

Part 2

10-12 Burpee Muscle Up
30 Kipping Pull Up
45 Burpee

**Strict Pull Up Option: 15-20 Reps in place of 30 Kipping Pull Ups. Keep Burpee Pull Ups to 15 reps.

No weight needed today!

Extra Challenge
Men/Women: Increase to 60 Burpees

Score:
Part 1 Time
Part 2 Time

Goal: 6:30-9:00

Coaches Notes

You've got a nice 3 minute break in the middle of this one so you should be somewhat fresh going into part 2. Because the order of movements is reversed, you may want to treat each part a bit differently.

Find a measured pace on the burpees in part 1. These should take around 3-4 minutes. Choose a variation on the pull up that you can complete at least 5 at a time. 30 reps should take 1:30-2:00. When you get to the burpee muscle ups, make sure you know where your feet need to be relative to the bar to smoothly transition out of the burpee into the muscle up. From there you can take note of where your hands need to be in the burpee. Once you've done that, it's all about consistency. Try to plant the hands in the same place every time and cruise at a sustainable pace. Remember the burpee muscle up should be a fairly fluid movement - it is not a burpee, then wander around, chalk up and then do a muscle up.

For Part 2: The key is to not gas yourself out on the burpee pull ups or kipping pull ups. You'll want to really dig in and push yourself both physically and mentally on those final 45 burpees. Remember to breathe, keep moving and really turn it up on the last 15 or so reps!

Pull ups not an option? Do this instead:

2 Sets

Each Set is 2 Rounds of

30 Burpee
20 Bent Over Row

Rest 3 Minutes between SETS

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

MAMA MODIFICATIONS

Burpee

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

Pull Ups

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

Today's workout is a belated celebration of Molly's birthday!!!

Molly LOVES these 3 movements - probably because she owns everyone when they are in a workout! Enjoy and have fun!

We love you, Moll!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

30 Wall Balls
30 DB Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 40# DBs // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 25# DBs // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

Coaches Notes

Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. Choose a load on the push presses that you can complete sets of at least 10 the whole way. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

30 Wall Balls
30 Barbell Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 75# Bar // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 55# Bar // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

Coaches Notes

Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. Choose a load on the push presses that you can complete sets of at least 10 the whole way. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

30 Wall Balls / 20 Sandbag Thrusters
30 Sandbag Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 50-70# Bag // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 25-50# Bag // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

Coaches Notes

Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. If you go with sandbag thrusters, remember that the reps are lower! The push presses should take about 1:30 so you may need to adjust the reps if working with a heavier bag. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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

MAMA MODIFICATIONS

Thruster/Wallball

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

Shoulder Press

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

Box Jump

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

100 Meter Farmer Carry
400 Meter Run
20 Dumbbell Deadlift

Rest 1 Minute between Rounds

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

Extra Challenge
Men/Women: 1/2 Up 1/2 Down Carry

Score: Slowest Round Only

Goal: 3:00-5:00

Coaches Notes

We are logging the slowest round only today, so the goal should be to stay relatively consistent across all 4 rounds.

The farmer carry should take around a minute. It might be a good idea to break at the halfway point just to save your grip for the deadlifts later. As soon as you put the weight down, go right into the run and get uncomfortable. You've got about 2:00-2:30 for the run.

Choose a weight on the deadlifts that you think you could complete the reps in 1-2 sets the whole way through. Grip will likely become a factor, challenge yourself and hold on!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

100 Meter Farmer Carry
400 Meter Run
14 Barbell Deadlift

Rest 1 Minute between Rounds

*Could replace the Barbell Deadlift with:
14 Sandbag Over Shoulder

Suggestions
Men: 40-50# DBs | 165-245#
Women: 25-35# DBs | 105-155#

Extra Challenge
Men/Women: 1/2 Up 1/2 Down Carry

Score: Slowest Round Only
Score: Weight Used

Goal 1: 3:00-5:00
Goal 2: Challenge yourself while keeping good form

Coaches Notes

We are logging the slowest round only today, so the goal should be to stay relatively consistent across all 4 rounds.

The farmer carry should take around a minute. It might be a good idea to break at the halfway point just to save your grip for the deadlifts later. As soon as you put the weight down, go right into the run and get uncomfortable. You've got about 2:00-2:30 for the run.

Choose a weight on the deadlifts that you think you could complete the reps in 1-2 sets the whole way through. Grip will likely become a factor, challenge yourself and hold on!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

100 Meter Farmer Carry

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

14 Barbell Deadlift

Rest 1 Minute between Rounds

*Could do this workout with dumbbells or sandbag as seen in Programs A & B!

Suggestions
Men: 40-50# DBs | 165-245#
Women: 25-35# DBs | 105-155#

Extra Challenge
Men/Women: 1/2 Up 1/2 Down Carry

Score: Slowest Round Only

Goal: 3:00-5:00

Coaches Notes

We are logging the slowest round only today, so the goal should be to stay relatively consistent across all 4 rounds.

The farmer carry should take around a minute. It might be a good idea to break at the halfway point just to save your grip for the deadlifts later. As soon as you put the weight down, go right into the bike row and get uncomfortable. You've got about 2:00-2:30 for the bike/row.

Choose a weight on the deadlifts that you think you could complete the reps in 1-2 sets the whole way through. Grip will likely become a factor, challenge yourself and hold on!

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

MAMA MODIFICATIONS

Farmer Carry

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

Run/Jog

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

KB/DB Deadlift

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

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

10 Push Up + Pull Across
10 Toes to Bar

*Could replace Toes to Bar with:
16 Alternating V-Up
-OR- 10 V-Up

Suggestions
Men: 40# DB
Women: 25# DB

Extra Challenge
Men: 50# DB + Increase to 15 Toes to Bar
Women: 35# DB + Increase to 15 Toes to Bar

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

Coaches Notes

Get ready for a nice upper body pump today and some sore abs tomorrow!

To hit the goal, you'll need to complete a round every 1:10-1:40. This will feel pretty easy at first but both of these movements can fall apart in dramatic fashion if you are not careful.

Make sure you are taking smart breaks. Go with a version of the push up + pull across that you can complete in 1-2 sets most of the way, maybe breaking into 3 sets in the last couple minutes of the workout.

Break up the toes to bar early. Think 2-3 sets the whole way. Don't try to go unbroken unless you think you can stay unbroken for the full 10 minutes.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

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

10 Push Up + Sandbag Lateral Drag
10 Toes to Bar

*Could replace Toes to Bar with:
16 Alternating V-Up
-OR- 10 V-Up
-OR- 10 Sandbag Supine Toe Touch

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

Extra Challenge
Men/Women: Increase to 15 Toes to Bar

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6-9 Round

Coaches Notes

Get ready for a nice upper body pump today and some sore abs tomorrow!

To hit the goal, you'll need to complete a round every 1:10-1:40. This will feel pretty easy at first but both of these movements can fall apart in dramatic fashion if you are not careful.

Make sure you are taking smart breaks. Go with a version of the push up + lateral drag that you can complete in 1-2 sets most of the way, maybe breaking into 3 sets in the last couple minutes of the workout.

Break up the toes to bar early. Think 2-3 sets the whole way. Don't try to go unbroken unless you think you can stay unbroken for the full 10 minutes.

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

MAMA MODIFICATIONS

Push Up/Push Up Taps

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

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

Every 2 Minutes for 20 Minutes (5 Rounds Total)

Min 0-2:

100 Meter Sprint
+ 12 Double Dumbbell Hang Power Snatch
+ Max Reps Dumbbell Squat

Min 2-4:

Rest

*If you can't run for space or weather reasons, you can replace the 100 Meter Sprint with:
30 Seconds of Mountain Climbers
-OR- 30 Seconds of Double Unders/DB Hop Overs

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

Extra Challenge
Men: 40# DBs
Women: 25# DBs

Score: Total Number of Squat Reps

Goal: 60-90 Reps

Coaches Notes

Whoof! This one is a doozy. For starters, when we say "sprint," we do mean it. Those 100 meters should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you get back from the run, head to your dumbbells and get started on the hang power snatches. It's probably a good idea to set them down on the 11th rep, take a few breaths, then do that last rep and go straight to the shoulders to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (5 Rounds Total)

Min 0-2:

100 Meter Sprint
+ 12 Barbell Hang Power Snatch
+ Max Reps Barbell Back Squat

Min 2-4:

Rest

*Could use a sandbag for this version and do:
+ 12 Sandbag Hang to Overhead
+ Max Reps Sandbag Back Squat

**If you can't run for space or weather reasons, you can replace the 100 Meter Sprint with:
30 Seconds of Mountain Climbers
-OR- 30 Seconds of Double Unders/DB Hop Overs

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

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

Score: Total Number of Squat Reps

Goal: 60-90 Reps

Coaches Notes

Whoof! This one is a doozy. For starters, when we say "sprint," we do mean it. Those 100 meters should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you get back from the run, head to your barbell and get started on the hang power snatches. It's probably a good idea to set it down on the 11th rep, take a few breaths, then do that last rep and go straight to the back rack to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes (5 Rounds Total)

Min 0-2:

8 Cal (M) / 6 Cal (W) Sprint - Assault Bike
-OR- 10 Cal (M) / 7 Cal (W) Sprint - Row

+ 12 Double Dumbbell Hang Power Snatch
+ Max Reps Dumbbell Squat

Min 2-4:

Rest

*Could also do this version with a barbell OR sandbag as seen in Program B!

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

Extra Challenge
Men: 40# DBs
Women: 25# DBs

Score: Total Number of Squat Reps

Goal: 60-90 Reps

Coaches Notes

Whoof! This one is a doozy. For starters, when we say "sprint," we do mean it. Those calories should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you're off the bike/rower, head to your dumbbells and get started on the hang power snatches. It's probably a good idea to set them down on the 11th rep, take a few breaths, then do that last rep and go straight to the shoulders to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

5 Rounds EACH

Every Round is on a 2-Minute Clock

100 Meter Sprint
+ 12 Double Dumbbell Hang Power Snatch
+ Max Reps Dumbbell Squat

Performed in a You Go - I Go fashion

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

Extra Challenge
Men: 40# DBs
Women: 25# DBs

Score: Total Number of Squat Reps COMBINED

Goal: 120-180 Reps

Coaches Notes

Whoof! This one is a doozy. So you'll work for 2 minutes while your partner rests. Then when the 2 minutes are up, you'll rest while your partner works. You'll continue going back and forth until you've each completed 5 rounds (10 rounds/20 minutes total).

For starters, when we say "sprint," we do mean it. Those 100 meters should take you 30 seconds or LESS. Now, it doesn't necessarily need to be 100% effort - but definitely around 90-95%. You should be concerned that you can't hold it for all 5 rounds.

As soon as you get back from the run, head to your dumbbells and get started on the hang power snatches. It's probably a good idea to set them down on the 11th rep, take a few breaths, then do that last rep and go straight to the shoulders to start your squats. If you attacked the sprint and snatches in that way, you should have 0:45-1:00 to accumulate squats. You're in the goal if you're getting 12-18 reps per round. You should be able to take one quick break (10 sec or less) and still hit that rep range.

MAMA MODIFICATIONS

Run/Jog

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

DB 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

2022 VAULT: IDUNN

10 Rounds

6 Renegade Row
12 Dumbbell Squat

Suggestions
Men: 40# DBs
Women: 25# DBs

Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 15-20 Min

Coaches Notes

You might be tempted to come out the gate hot on this one, but with 10 rounds of work to do, that may not be the best idea. Choose a weight and/or push up variation for the renegade rows that allows you to get those 6 reps done in around 30 seconds or so each round. You may not be expecting it but holding the push up position will become more and more uncomfortable after each set of squats. So try breaking those up once from the start to give your quads a quick rest. Choose a weight for the squats that you are capable of doing unbroken, but like with the renegade rows, consider breaking up the set once from the start in an effort to hold that pace through to the end.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: IDUNN

10 Rounds

6 Renegade Row
12 Barbell Back Squat

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

Extra Challenge
Men: 135#
Women: 95#

Score: Total Time

Goal: 15-20 Min

Coaches Notes

You might be tempted to come out the gate hot on this one, but with 10 rounds of work to do, that may not be the best idea. Choose a weight and/or push up variation for the renegade rows that allows you to get those 6 reps done in around 30 seconds or so each round. You may not be expecting it but holding the push up position will become more and more uncomfortable after each set of squats. So try breaking those up once from the start to give your quads a quick rest. Choose a weight for the squats that you are capable of doing unbroken, but like with the renegade rows, consider breaking up the set once from the start in an effort to hold that pace through to the end.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: IDUNN

10 Rounds

6 Push Up + Sandbag Lateral Drag
12 Sandbag Back Squat

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

Score: Total Time

Goal: 15-20 Min

Coaches Notes

You might be tempted to come out the gate hot on this one, but with 10 rounds of work to do, that may not be the best idea. You're looking to complete the push up + lateral drag in 30-40 seconds. Consider reducing the reps if you're struggling to do so. You may not be expecting it but holding the push up position will become more and more uncomfortable after each set of squats. So try breaking those up once from the start to give your quads a quick rest. Same idea goes for the squats. Break those up once from Round 1 or go at a steady enough pace, resting with the bag on your shoulders, that you know you can sustain through the end of the workout even under fatigue.

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

MAMA MODIFICATIONS

Push Up/Push Up Taps

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

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes (8 Rounds Total)

200 Meter Run
*8-12 Reps 1/4 Get Up

Rest any time remaining in 2-minute window

*Switch Sides Each Round - So you'll end up doing 4 rounds of 8-12 reps on each side.

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

Extra Challenge
Men/Women: Replace 1/4 Get Ups with 3-5 Turkish Get Ups

Score: For Completion. Note how many reps you completed.

Goal: Choose # of Reps that allows you to get all the work done within the 2-minute window each time

Coaches Notes

Keep in mind that this workout is for completion so we are not trying to go as fast as possible on the 1/4 get ups. Definitely push the pace on the running portion.

You have a range of reps to shoot for on the 1/4 get ups. Choose a weight and a rep target that allows you to move with control and intention. Push up into the dumbbell and try to lead with the chest as you shift onto the opposite forearm.

Give yourself 10-15 seconds to reset before the start of each round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes (8 Rounds Total)

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

*8-12 Reps 1/4 Get Up

Rest any time remaining in 2-minute window

*Switch Sides Each Round - So you'll end up doing 4 rounds of 8-12 reps on each side.

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

Extra Challenge
Men/Women: Replace 1/4 Get Ups with 3-5 Turkish Get Ups

Score: For Completion. Note how many reps you completed.

Goal: Choose # of Reps that allows you to get all the work done within the 2-minute window each time

Coaches Notes

Keep in mind that this workout is for completion so we are not trying to go as fast as possible on the 1/4 get ups. Definitely push the pace on the bike/row portion.

You have a range of reps to shoot for on the 1/4 get ups. Choose a weight and a rep target that allows you to move with control and intention. Push up into the dumbbell and try to lead with the chest as you shift onto the opposite forearm.

Give yourself 10-15 seconds to reset before the start of each round.

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.

Turkish Get Up Options

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

Each Round is on a 3-Minute Clock

18 Dumbbell Shoulder Rack Lunge
15 Toes to Bar
Max Reps Box Jump Over

Rest 2 Minutes between Rounds

*Can replace Toes to Bar with:

20 Alternating V-Up
20 Dumbbell Supine Toe Touch

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

Extra Challenge
Men: 50# DBs -and/or- 24"+ Box
Women: 35# DBs -and/or- 20"+ Box

Score: Total Box Jump Over Reps COMBINED

Goal: 60-90 Reps

Coaches Notes

To hit the goal, you'll need to get 15-22 box jump overs per round. You'll need 1:00-1:30 for box jump overs depending on your speed and style. Pick a height that allows you to stay within that range.

Choose a weight on the lunges that you can complete 18 reps in around a minute. This can be accomplished even with a short break in the middle of the set.

Go with a variation of toes to bar that you can consistently perform at least 3-5 reps. You'll get a nice 2 minute break in between rounds so push the pace in every round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

Each Round is on a 3-Minute Clock

18 Barbell Front Rack Lunge
15 Toes to Bar
Max Reps Box Jump Over

Rest 2 Minutes between Rounds

*Can replace Toes to Bar with:

20 Alternating V-Up
20 Dumbbell Supine Toe Touch

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

Extra Challenge
Men: 115#+ Bar -and/or- 24"+ Box
Women: 75#+ Bar -and/or- 20"+ Box

Score: Total Box Jump Over Reps COMBINED

Goal: 60-90 Reps

Coaches Notes

To hit the goal, you'll need to get 15-22 box jump overs per round. You'll need 1:00-1:30 for box jump overs depending on your speed and style. Pick a height that allows you to stay within that range.

Choose a weight on the lunges that you can complete 18 reps in around a minute. This can be accomplished even with a short break in the middle of the set.

Go with a variation of toes to bar that you can consistently perform at least 3-5 reps. You'll get a nice 2 minute break in between rounds so push the pace in every round.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

Each Round is on a 3-Minute Clock

18 Sandbag Front Rack Lunge
15 Toes to Bar
Max Reps Box Jump Over

Rest 2 Minutes between Rounds

*Can replace Toes to Bar with:

20 Alternating V-Up
20 Sandbag Supine Toe Touch

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

Extra Challenge
Men: 24"+ Box
Women: 20"+ Box

Score: Total Box Jump Over Reps COMBINED

Goal: 60-90 Reps

Coaches Notes

To hit the goal, you'll need to get 15-22 box jump overs per round. You'll need 1:00-1:30 for box jump overs depending on your speed and style. Pick a height that allows you to stay within that range.

The lunges should take around a minute. This can be accomplished even with a short break in the middle of the set. If you are working with a heavier bag, adjust the reps to something you can do in 2 sets each time.

Go with a variation of toes to bar that you can consistently perform at least 3-5 reps. You'll get a nice 2 minute break in between rounds so push the pace in every round.

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

MAMA MODIFICATIONS

Lunge/Weighted Lunge

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

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.

Sit Up

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

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

For Time

50 Devil Press

Yep... That's it.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: Every Minute on the Minute Perform 3 Burpees

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

Pretty straight forward today guys! This one should go pretty quick but your strategy is important.

You can either break this up into small manageable sets with a few longer rest periods in between or try to go the distance at a slower steady pace.

If you choose to break it up, you'll want the work intensity to be high. But, don't go so hard at the beginning that you fall apart later. Think 8-10 reps at a time with 10-15 seconds of rest in between. Today would also be a great day to go with the extra challenge if you can knock out 3 burpees in 15 seconds or less each time.

If you choose the steady pace route. Small pauses at the bottom and at the top of the rep will help you maintain a sustainable pace. Just don't take your hands off the dumbbells!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

For Time

50 Plate Burpee

Yep... That's it.

Suggestions
Men: 45-55# Plate
Women: 25-35# Plate

Extra Challenge
Men/Women: Every Minute on the Minute Perform 3 Burpees

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

Pretty straight forward today guys! This one should go pretty quick but your strategy is important.

Pro Tip: Place a smaller plate or similar object under your burpee plate so you can easily slide your fingers under for smoother movement.

You can either break this up into small manageable sets with a few longer rest periods in between or try to go the distance at a slower steady pace.

If you choose to break it up, you'll want the work intensity to be high. But, don't go so hard at the beginning that you fall apart later. Think 8-10 reps at a time with 10-15 seconds of rest in between. Today would also be a great day to go with the extra challenge if you can knock out 3 burpees in 15 seconds or less each time.

If you choose the steady pace route. Small pauses at the bottom and at the top of the rep will help you maintain a sustainable pace. Just don't take your hands off the plate!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

For Time

50 Sandbag Burpee

Yep... That's it.

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

Extra Challenge
Men/Women: Every Minute on the Minute Perform 3 Burpees

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

Pretty straight forward today guys! This one should go pretty quick but your strategy is important.

You can either break this up into small manageable sets with a few longer rest periods in between or try to go the distance at a slower steady pace. Either way, it would be a good idea to release the bag on the way down, then regrip at the bottom to go into the next rep.

If you choose to break it up, you'll want the work intensity to be high. But, don't go so hard at the beginning that you fall apart later. Think 8-10 reps at a time with 10-15 seconds of rest in between. Today would also be a great day to go with the extra challenge if you can knock out 3 burpees in 15 seconds or less each time.

If you choose the steady pace route, you are still releasing the bag on the way down. Just take an extra little pause at the bottom before inititating the next rep. This will help you maintain a more sustainable pace.

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

MAMA MODIFICATIONS

Devil Press

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

5 Rounds

400 Meter Run
15 Dumbbell Push Press
20 Dumbbell Squat

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

No rest between rounds, this one is going to be a grind. To hit the goal, we are looking for roughly 3:30-4:40 per round.

Choose a pace on the runs that you can complete the 400m in 2:00-2:30 each time.

You will either be limited by the push press or the squats. Choose your weight based on whatever movement is going to be the more challenging of the two for the required number of reps.

In order to stay on pace, you'll likely be able to take only one break during the push press and during the squats. This may mean going a bit lighter than you are used to.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

5 Rounds

400 Meter Run
15 Barbell Push Press
20 Barbell Front Squat

*Could also do this version with:

Sandbag Push Press
Sandbag Front Squat

Suggestions
Men: 75# Bar
Women: 55# Bar

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

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

No rest between rounds, this one is going to be a grind. To hit the goal, we are looking for roughly 3:30-4:40 per round.

Choose a pace on the runs that you can complete the 400m in 2:00-2:30 each time.

You will either be limited by the push press or the squats. Choose your weight based on whatever movement is going to be the more challenging of the two for the required number of reps.

In order to stay on pace, you'll likely be able to take only one break during the push press and during the squats. This may mean going a bit lighter than you are used to.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

5 Rounds

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

15 Barbell Push Press
20 Barbell Front Squat

*Could also do this version with dumbbells or a sandbag as seen in Programs A/B!

Suggestions
Men: 75# Bar
Women: 55# Bar

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

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

No rest between rounds, this one is going to be a grind. To hit the goal, we are looking for roughly 3:30-4:40 per round.

Choose a pace on the runs that you can complete the bike/row in 2:00-2:30 each time.

You will either be limited by the push press or the squats. Choose your weight based on whatever movement is going to be the more challenging of the two for the required number of reps.

In order to stay on pace, you'll likely be able to take only one break during the push press and during the squats. This may mean going a bit lighter than you are used to.

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.

Shoulder Press

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

DB/Back/Front/Goblet/Air Squat

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

Reps AND movements vary among Programs A-C today!!!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

9 Kettlebell Overhead Swing
5 Strict Pull Up
-OR- Feet Elevated Inverted Row

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

Score: Total Time

Goal: 9-14 Minutes

Coaches Notes

No doubt about it - this one is going to get GRIPPY. Warm up and stretch out your forearms well before getting started.

We want you guys to challenge yourselves on the strict pull ups. Pick a variation of the pull up or inverted row that you can't do more than 5 of at a time. Even if you go down to singles, that's OK - as long as you're getting the 5 reps done in 45 seconds or less. With that being said, the swings will affect your grip and heart rate. Choose a weight that you CAN do unbroken with, but it may be worth breaking into 5-4 just to save your grip stamina and keep your heart rate down a little.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

5 Heavy Barbell Power Clean
5 Strict Pull Up
-OR- Feet Elevated Inverted Row

Suggestions
Men: 115#-155#
Women: 75#-105#

Extra Challenge
Men: 185#+
Women: 115#+

Score: Total Time

Goal: 9-14 Minutes

Coaches Notes

No doubt about it - this one is going to get GRIPPY. Warm up and stretch out your forearms well before getting started.

We want you guys to challenge yourselves on the strict pull ups. Pick a variation of the pull up or inverted row that you can't do more than 5 of at a time. Even if you go down to singles, that's OK - as long as you're getting the 5 reps done in 45 seconds or less. With that being said, the cleans will affect your grip and heart rate. Choose a weight that you CAN do unbroken with, but it may be worth breaking those up 2-3 times or even as quick singles just to save your grip and keep your heart rate down a little.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

7 Sandbag Over Shoulder
5 Strict Pull Up
-OR- Feet Elevated Inverted Row

*If you have a Heavy D-Ball or Sandbag, go with 5 over shoulder!

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

Score: Total Time

Goal: 9-14 Minutes

Coaches Notes

We want you guys to challenge yourselves on the strict pull ups. Pick a variation of the pull up or inverted row that you can't do more than 5 of at a time. Even if you go down to singles, that's OK - as long as you're getting the 5 reps done in 45 seconds or less. With that being said, the sandbag over shoulder won't affect your grip so much but will elevate your heart rate. Pace yourself on those and be mindful of your breathing. Use as much of your hips as possible to elevate the bag from your torso to over your shoulder.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

10 Rounds EACH:

5 Heavy Barbell Power Clean
5 Strict Pull Up
-OR- Feet Elevated Inverted Row

Performed in You Go - I Go fashion

*Can also do this version with the reps/movements from Programs A/C!

Suggestions
Men: 115#-155#
Women: 75#-105#

Extra Challenge
Men: 185#+
Women: 115#+

Score: Total Time

Goal: 15-21 Minutes

Coaches Notes

So the way this one works is you'll complete an entire round - 5 cleans + 5 pull ups/rows - while your partner rests. When you're done, you guys will switch. So your partner does a full round while you rest. Continue going back and forth until you've both completed 10 rounds (20 rounds total).

We want you guys to challenge yourselves on the strict pull ups. Pick a variation of the pull up or inverted row that you can't do more than 5 of at a time. Even if you go down to singles, that's OK - as long as you're getting the 5 reps done in 30 seconds or less. Don't be afraid of going heavy on the cleans. You should be ABLE to do the 5 unbroken at that weight but it might make more sense to do those in quick doubles and singles.

MAMA MODIFICATIONS

KB Swing

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

Pull Ups

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: TYR

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

12 (Right) Single Arm Dumbbell Snatch
8 (Right) Single Arm Dumbbell Thruster
12 Single Arm Dumbbell Snatch, Left
8 Single Arm Dumbbell Thruster, Left

Suggestions
Men: 40# DB
Women: 25# DB

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

You're aiming to finish a round every 1:20-1:45. That means you should be moving quickly and taking few, short breaks each round. Choose a weight that you're confident you can do both the snatches and thrusters unbroken with the entire 12 minutes. For the sake of sustainability, consider breaking after the 11th snatch to shake out your arm and take a few breaths before performing the 12th rep, and then go right into your thrusters.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: TYR

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

12 Barbell Power Snatch
8 Barbell Thruster

Suggestions
Men: 75#
Women: 55#

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 8-11 Rounds

Coaches Notes

You're aiming to finish a round every 1:05-1:30. That means you should be moving quickly and taking few, short breaks each round. Choose a weight that you're confident you can do both the snatches and thrusters unbroken with the entire 12 minutes. Use the time transitioning between movements to shake out your arms and legs, take a few deep breaths, then get back to work. Concentrate on a really aggressive hip pop when standing from the thrusters to elevate the bar from your shoulders!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: TYR

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

12 Sandbag Ground to Overhead
8 Sandbag Thruster

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 8-11 Rounds

Coaches Notes

You're aiming to finish a round every 1:05-1:30. That means you should be moving quickly and taking few, short breaks each round. Dropping the bag from overhead is totally fine for pacing as long as you are setting up for the next rep as soon as the bag hits the ground. If you're struggling to get those 12 reps done in 45 seconds or less, consider reducing the reps. Use the time transitioning from ground to overhead to thrusters to shake out your arms and legs, take a few deep breaths, then get back to work. Concentrate on a really aggressive hip pop when standing from the thrusters to elevate the bag from your shoulders!

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

MAMA MODIFICATIONS

DB Snatch

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

KB/DB Deadlift

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

DB/Back/Front/Goblet/Air Squat

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

Shoulder Press

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

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

For Time, Complete:

80 Toes to Bar

Every Minute on the Minute (including 0:00):
2 Wall Walk

Can also replace the Toes to Bar with:
100 Alternating V-Up
-OR- 80 Weighted Sit Up

Suggestions
Men/Women: 100 Toes to Bar / 3 Wall Walks

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

To be clear, you are starting this workout with 2 wall walks. To stay within the goal range, you'll need to complete 6-10 toes to bar with the remaining time in each minute.

Set yourself up so that you have at least 30 seconds to perform the toes to bar each time. Know that the wall walks are going to take longer as the workout progresses. Take a measured break in between reps to help maintain a sustainable pace.

You will likely have time for 2 sets of toes to bar each time. Choose a variation that you can do at least 4 reps at a time the whole way.

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

MAMA MODIFICATIONS

Toes to Bar

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

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.

Sit Up

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

Inchworm

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

20 Dumbbell Hang Clean & Jerk
40 Double Unders / DB Hop Overs
*20 Single Arm Dumbbell Overhead Lunge

Rest 1 Minute between Rounds

*10 Alternating Lunges with R arm overhead + 10 Alternating Lunges with L arm overhead

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

Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)

Coaches Notes

Slowest Round Only2:30-4:00We are scoring the slowest round only today which means that we want each round to be performed at a relatively consistent pace. This will be a good challenge to develop your sense of pacing across multiple rounds and not starting too fast or too slow.

The hang clean & jerks should take 1:00-1:30 to complete each time. Same with the lunges. Choose a weight that you can perform 7-10 hang clean & jerks at a time the whole way through.

If you choose double unders, be ready for the shoulder burn after all those clean & jerks. Make sure they aren't going to be really broken up and that you can do them in under 40 seconds.

Challenge yourself to do all 10 overhead lunges unbroken on one side. Then rest before picking up the dumbbell to do all 10 reps unbroken on the other side.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

4 Rounds

20 Barbell Hang Clean & Jerk
40 Double Unders / DB Hop Overs
*20 Single Arm Dumbbell Overhead Lunge

Rest 1 Minute between Rounds

*10 Alternating Lunges with R arm overhead + 10 Alternating Lunges with L arm overhead

**If you don't have a dumbbell, you can replace the Single-Arm Overhead Lunges with:

20 Plate Overhead Lunge

Suggestions
Men: 75-115# | 40# DB
Women: 55-75# | 25# DB

Extra Challenge
Men: 12 HC&J @ 155#+ | 50# DB (For Lunges)
Women: 12 HC&J @ 95#+ | 35# DB (For Lunges)

Score: Slowest Round Only

Goal: 2:30-4:00

Coaches Notes

We are scoring the slowest round only today which means that we want each round to be performed at a relatively consistent pace. This will be a good challenge to develop your sense of pacing across multiple rounds and not starting too fast or too slow.

The hang clean & jerks should take 1:00-1:30 to complete each time. Same with the lunges. Choose a weight that you can perform 7-10 hang clean & jerks at a time the whole way through.

If you choose double unders, be ready for the shoulder burn after all those clean & jerks. Make sure they aren't going to be really broken up and that you can do them in under 40 seconds.

Challenge yourself to do all 10 overhead lunges unbroken on one side. Then rest before picking up the dumbbell to do all 10 reps unbroken on the other side.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

4 Rounds

20 Sandbag Hang Clean & Jerk
40 Double Unders / DB Hop Overs
16 Sandbag Overhead Lunge

Rest 1 Minute between Rounds

**Can also do this version with 20 Single Arm Dumbbell Overhead Lunge as seen in Programs A and B

Suggestions
Men: 50-70# | 40# DB
Women: 25-45# | 25# DB

Extra Challenge
Men: 50# DB (For Lunges)
Women: 35# DB (For Lunges)

Score: Slowest Round Only

Goal: 2:30-4:00

Coaches Notes

We are scoring the slowest round only today which means that we want each round to be performed at a relatively consistent pace. This will be a good challenge to develop your sense of pacing across multiple rounds and not starting too fast or too slow.

The hang clean & jerks should take 1:00-1:30 to complete each time. Same with the lunges. If you don't think you can perform 7-10 hang clean & jerks at a time the whole way through because you are working with a heavier bag, adjust the reps to 15.

You can also do a push press if the jerk feels awkward with the sandbag.

If you choose double unders, be ready for the shoulder burn after all those clean & jerks. Make sure they aren't going to be really broken up and that you can do them in under 40 seconds.

Challenge yourself on the overhead lunges. These should be performed unbroken or in at most 2 sets.

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

MAMA MODIFICATIONS

Hang Clean

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

Shoulder Press

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

Jump/Skip/Hop Overs

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

Lunge/Weighted Lunge

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

DUMBBELL BANNER

7 Rounds

One Round Every 3 Min:

200 Meter Run
15 Dumbbell Squats
Max Reps Devil Press

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

Score: Total # of Devil Press Reps

Goal: 60+ Reps

Coaches Notes

A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses completed.

Set yourself up to be able to complete 8-10 devil press each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

This workout was programmed on 06/29/2020 and 5/22/2021.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

BARBELL BANNER

7 Rounds

One Round Every 3 Min:

200 Meter Run
15 Barbell Back Squats
Max Reps Devil Press/Plate Burpees/Sandbag Burpee

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

If using dumbbells for Devil Press:
Men: 40# DBs
Women: 25# DBs

If using a Plate for Burpees:
Men: 45-55#
Women: 25-35#

If using a Sandbag for Burpees:
Men: 50-70#
Women: 25-45#

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

Score: Total # of Devil Press/Plate Burpee/Sandbag Burpee Reps

Goal: 60+ Reps

Coaches Notes

A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses/plate burpees/sandbag burpees completed.

Set yourself up to be able to complete 8-10 devil press (or whichever variation you choose) each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

This workout was programmed on 06/29/2020 and 5/22/2021.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

BIKE/ROW & SANDBAG BANNER

7 Rounds

One Round Every 3 Min:

Bike 15 Cal Men / 11 Cal Women
-OR- 250 Meter Row
-OR- 200 Meter Run

15 Sandbag Back Squats
Max Reps Sandbag Burpee

*Can also do this version with dumbbells or barbell/plate!

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

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

*Only do Extra Challenge if you go with the RUN/Sandbag Option!

Score: Total # of Sandbag Burpee Reps

Goal: 60+ Reps

COACHES NOTES

A new round starts every three minutes. So, you do the Run/Bike/Row then squats. With the remaining time in the 3 minute window, do as many sandbag burpees (or whichever variation you choose) as you can until the next round starts. Keep a running count of total sandbag burpees completed.

Set yourself up to be able to complete 8-10 sandbag burpees each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to do the run/sandbag version and want to go with the extra challenge, the run should not take more than 1:30.

This workout was programmed on 06/29/2020 and 5/22/2021.

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

MAMA MODIFICATIONS

Run/Jog

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

DB/Back/Front/Goblet/Air Squat

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

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

Part 1

5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)

6 Kipping Pull Up
9 Box Jump

Rest 3 Minutes before Part 2

Part 2

Repeat your score from Part 1 FOR TIME

*Strict Pull Up Option: 3-4 Reps per Round

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

Extra Challenge
Men/Women: 9 Pull Ups + 12 Box Jumps -AND/OR- Unbroken Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps
Score: Time

Part 1 Goal: 5-8 Rounds
Part 2 Goal: 4:30-5:30

Coaches Notes

These rounds should go quick today. To get what is intended from this workout, the intensity needs to be high and there should be very little rest during the 5 minute AMRAP and in part 2.

Choose a variation on the pull ups that you can do 6 unbroken reps for at least the first 2-3 rounds if not all the way through.

Stay focused and controlled on the box jumps at all times but try to always be moving.

To hit the goal we are looking for :35-1:00 per round.

Challenge yourself to go full send in both part 1 and part 2.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Part 1

5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)

2-3 Bar/Ring Muscle Up
9 Box Jump

Rest 3 Minutes before Part 2

Part 2

Repeat your score from Part 1 FOR TIME

Suggestions
Men: 30" Box
Women: 24" Box

Score: Total Number of Completed Rounds + Any Additional Reps
Score: Time

Part 1 Goal: 5-7 Rounds
Part 2 Goal: 4:30-5:30

Coaches Notes

These rounds should go quick today. To get what is intended from this workout, the intensity needs to be high the whole time. To hit the goal we are looking for :35-1:00 per round.

You may be resting a bit more in this version due to the muscle ups but choose a variation and rep target that you can complete in under 30 seconds each time.

Stay focused and controlled on the box jumps at all times but try to always be moving.

Challenge yourself to go full send in both part 1 and part 2.

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.

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.

Reps vary between program versions! Read carefully!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

800 Meter Run
12 Dumbbell Facing Burpee
40 Dumbbell Deadlift
12 Dumbbell Facing Burpee

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

Extra Challenge
Men/Women: Finish with a Third 800 Meter Run - only if you finish at or under 15:00!

Score: Total Time

Goal: 15-21 Minutes

Coaches Notes

We're looking for each round today to take 7:30-10:30. If you finish the first round at or past the 10-minute mark, we strongly recommend customizing one or more movements in the second round so that you can still finish in the goal.

Both 800m runs should take 3:30-5:00. If you know it'll take you longer than 5 minutes, reduce the distance to something you can accomplish in that time! (Run out 2:30 and then back). Don't go super hard on the first three sets of burpees. Just find a nice, steady pace that allows you to move consistently without taking long breaks. Then on that last set of 12 - push the pace to finish the workout strong. Choose a deadlift weight that allows you to do 12-20 reps at a time. You should be getting those 40 reps done in less than 3 minutes.

If you finish under 15:00, go ahead and run another 800m - ha ha!

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

4 Rounds

1 Minute of Continuous Movement*
12 Dumbbell Facing Burpee
1 Minute of Continuous Movement
20 Dumbbell Deadlift

*Double Unders, Hop Overs, Mountail Climbers, Single Unders, or Toe Taps

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

800 Meter Run
12 Barbell Facing Burpee
24 Barbell Deadlift
12 Barbell Facing Burpee

Suggestions
Men: 155-245#
Women: 105-165#

Extra Challenge
Men/Women: Finish with a Third 800 Meter Run - only if you finish at or under 15:00!

Score 1: Weight Used
Score 2: Total Time

Goal 1: Challenge yourself but still move well and finish in the goal
Goal 2: 15-21 Minutes

Coaches Notes

We're looking for each round today to take 7:30-10:30. If you finish the first round at or past the 10-minute mark, we strongly recommend customizing one or more movements in the second round so that you can still finish in the goal.

Both 800m runs should take 3:30-5:00. If you know it'll take you longer than 5 minutes, reduce the distance to something you can accomplish in that time! (Run out 2:30 and then back). Don't go super hard on the first three sets of burpees. Just find a nice, steady pace that allows you to move consistently without taking long breaks. Then on that last set of 12 - push the pace to finish the workout strong. Choose a deadlift weight that allows you to do 6-12 reps at a time. You should be getting those 24 reps done in less than 3 minutes.

If you finish under 15:00, go ahead and run another 800m - ha ha!

-

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

4 Rounds

1 Minute of Continuous Movement*
12 Barbell Facing Burpee
1 Minute of Continuous Movement
12 Barbell Deadlift

*Double Unders, Hop Overs, Mountail Climbers, Single Unders, or Toe Taps

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

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

12 Barbell Facing Burpee
24 Barbell Deadlift
12 Barbell Facing Burpee

*Could also do this one with 40 Dumbbell Deadlifts as seen in Program A!

Suggestions
Men: 155-245#
Women: 105-165#

Extra Challenge
Men/Women: Finish with a Third Bike/Row - only if you finish at or under 15:00!

Score 1: Weight Used
Score 2: Total Time

Goal 1: Challenge yourself but still move well and finish in the goal
Goal 2: 15-21 Minutes

Coaches Notes

We're looking for each round today to take 7:30-10:30. If you finish the first round at or past the 10-minute mark, we strongly recommend customizing one or more movements in the second round so that you can still finish in the goal.

Both bike/row should take 3:30-5:00. If you know it'll take you longer than 5 minutes, reduce the calories/distance to something you can accomplish in that time! Don't go super hard on the first three sets of burpees. Just find a nice, steady pace that allows you to move consistently without taking long breaks. Then on that last set of 12 - push the pace to finish the workout strong. Choose a deadlift weight that allows you to do 6-12 reps at a time. You should be getting those 24 reps done in less than 3 minutes.

If you finish under 15:00, go ahead and do another bike/row - ha ha!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of Two

2 Rounds

Partner 1: 800 Meter Run

Partner 2: 24 Barbell Deadlift
+ Max Reps Barbell Facing Burpee

When Partner 1 returns from Run, SWITCH:

Partner 1: 24 Barbell Deadlift
+ Max Reps Barbell Facing Burpee

Partner 2: 800 Meter Run

That's one round. Repeat one more time!

*Could also do this one with 40 Dumbbell Deadlifts as seen in Program A or with the Bike/Row seen in Program C!

Suggestions
Men: 155-245#
Women: 105-165#

Score 1: Total Time
Score 2: Total Burpee Reps

Goal 1: 15-21 Minutes
Goal 2: 60-90

Coaches Notes

The way this one works is your partner will run 800 meters while you complete 24 deadlifts. As soon as you're done with 24 deadlifts, you'll do as many barbell facing burpees as you can until your partner returns from their run. Then you guys will switch. Once you've both run 800 meters, that's one round. Do it again.

The time it takes you and your partner to get this workout done is almost totally dependent on how long your 800m runs take. If you keep them at 3:30-5:00, you'll finish within the goal time.

The burpee rep range is really wide because how many you get will depend on how long the deadlifts take you AND how quickly your partner gets their run done. Aim to get your deadlifts done in 2-3 minutes that way you have a solid 1:00-2:00 to chip away at some burpees. If you each get 15-22 per turn, you'll hit the goal reps.

MAMA MODIFICATIONS

Run/Jog

f 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.

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.

L-Sit

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, or knees bent. Some other options for customizing are Farmer Carry/March, Functional Progression 1, or Heel Taps. Please visit the Mama Modifications Movement Library for more options and demonstrations.