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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

200m Farmer Carry
40 Dumbbell Squat
30 Dumbbell Push Press
200m Shoulder Racked Carry

Rest 2 minutes between rounds

Suggesttions
Men: 40# DBs
Women: 25# DBs

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

Score:
Round 1 Time
Round 2 Time

Goal: 6:00-9:00

Coaches Notes

Two big rounds today. It's going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.

The carries should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.

Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.

When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

200m Farmer Carry
40 Barbell Back Squat
30 Barbell Push Press
200m Shoulder Racked Carry

Rest 2 minutes between rounds

Suggestions
Men: 40# DBs / 75-95#
Women: 25# DBs / 55-65#

Extra Challenge
Men: 40# DBs / 115#+
Women: 25# DBs / 75#+

Score:
Round 1 Time
Round 2 Time

Goal: 6:00-9:00

Coaches Notes

Two big rounds today. It's going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.

The carries should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.

Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.

When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

200m Suitcase Carry
40 Sandbag Squat
30 Sandbag Push Press
200m Burden Run

Rest 2 minutes between rounds

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

Score:
Round 1 Time
Round 2 Time

Goal: 6:00-9:00

Coaches Notes

Two big rounds today. It's going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.

The carry/burden run should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.

Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.

When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

3 Turkish Get Ups (Right Arm)
3 Turkish Get Ups (Left Arm)

(See Coaches Notes for Customized Workout Options)

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

Score: Completion

Goal: Controlled, High Quality Movement (Should take AT LEAST 16 Minutes)

Coaches Notes

Very straight forward today. These are full get ups and the goal is quality. Please do not rush through them. The point is not to go from lying on the ground to standing up by any means necessary. The point is to find strength and stability at every position along the way from lying down to standing and back.

You can also customize by breaking the full Turkish Get Up into smaller parts. For example you could do:

4 rounds -
6 1/4 Get Up Right
6 1/2 Kneeling Windmill Press (Right Arm)
6 Right Leg Only Single Arm Overhead Lunge
6 1/4 Get Up Left
6 1/2 Kneeling Windmill Press (Left Arm)
6 Left Leg Only Single Arm Overhead Lunge

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

MAMA MODIFICATIONS

Turkish Get Up Options

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

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

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

1 Dumbbell Power Clean
4 Lateral Burpee over DB
2 Dumbbell Power Clean
4 Lateral Burpee over DB
3 Dumbbell Power Clean
4 Lateral Burpee over DB
...
Go as far as you can in 10 minutes, adding one rep of the power clean each round.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Completed Rounds Plus Any Additional Reps

Goal: Round of 8-11

Coaches Notes

10 minutes to get as far as you can! Don't sprint out of the gate on this one. If you do, you'll regret by the 3:00 mark. Try to start at the speed you'll have around the 7th or 8th round.

Breathe on the burpees. Think smooth, continuous movement.

Choose a load on the power cleans that you can go unbroken through at least the round of 7 power cleans if not the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

1 Barbell Power Clean
4 Lateral Burpee over Bar
2 Barbell Power Clean
4 Lateral Burpee over Bar
3 Barbell Power Clean
4 Lateral Burpee over Bar
...
Go as far as you can in 10 minutes, adding one rep of the power clean each round.

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

Extra Challenge
Men: 135#+
Women: 95#+

Score: Total Completed Rounds Plus Any Additional Reps

Goal: Round of 8-11

Coaches Notes

10 minutes to get as far as you can! Don't sprint out of the gate on this one. If you do, you'll regret by the 3:00 mark. Try to start at the speed you'll have around the 7th or 8th round.

Breathe on the burpees. Think smooth, continuous movement.

Choose a load on the power cleans that you can go unbroken through at least the round of 7 power cleans if not the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

1 Sandbag Power Clean
4 Lateral Burpee over Sandbag
2 Sandbag Power Clean
4 Lateral Burpee over Sandbag
3 Sandbag Power Clean
4 Lateral Burpee over Sandbag
...
Go as far as you can in 10 minutes, adding one rep of the power clean each round.

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

Score: Total Completed Rounds Plus Any Additional Reps

Goal: Round of 8-11

Coaches Notes

10 minutes to get as far as you can! Don't sprint out of the gate on this one. If you do, you'll regret by the 3:00 mark. Try to start at the speed you'll have around the 7th or 8th round.

Breathe on the burpees. Think smooth, continuous movement.

Choose a load on the power cleans that you can go unbroken through at least the round of 7 power cleans if not the whole way.

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

MAMA MODIFICATIONS

Power Clean

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

Burpee

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes Until Completion

200m Run
Max Reps Wall Balls

Keep going until you reach 120 Wall Balls

*Go with a single dumbbell thruster if no wall ball.

Suggestions
Men: 18-20# Ball to 9-10' target
Women: 12-14# Ball to 8-9' target

Extra Challenge
Men/Women: 150 Wall Balls

Score: Total Time

Goal: 12:00-20:00

Coaches Notes

You need to be knocking out 12-20 wall balls each round to finish within the goal time! It is VERY important that the 200m run only take you 0:50-1:00 or else this workout will quickly become unmanageable. As soon as you come in from the run, start chipping away at a set of wall balls. Plan on taking 1-2 short breaks but never walk away from your ball. Give yourself 10 seconds or so before the start of the next 2-minute window to shake out your legs and take a few deep breaths. If you find you're struggling to get at least 12 reps each round, consider reducing the distance of the run or the target height of the wall balls or both!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes Until Completion

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

Keep going until you reach 120 Wall Balls

Suggestions
Men: 18-20# Ball to 9-10' target
Women: 12-14# Ball to 8-9' target

Extra Challenge
Men/Women: 150 Wall Balls

Score: Total Time

Goal: 12:00-20:00

Coaches Notes

You need to be knocking out 12-20 wall balls each round to finish within the goal time! It is VERY important that the bike/row only take you 0:50-1:00 or else this workout will quickly become unmanageable. As soon as you come off the machine, start chipping away at a set of wall balls. Plan on taking 1-2 short breaks but never walk away from your ball. Give yourself 10 seconds or so before the start of the next 2-minute window to shake out your legs and take a few deep breaths. If you find you're struggling to get at least 12 reps each round, consider reducing the calories of the bike/row or the target height of the wall balls or both!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

Partner 1: 200m Run
Partner 2: Max Reps Wall Balls

Partner 2: 200m Run
Partner 1: Max Reps Wall Balls

Keep going until you've completed a combined total of 250 Wall Balls

Suggestions
Men: 18-20# Ball to 9-10' target
Women: 12-14# Ball to 8-9' target

Extra Challenge
Men/Women: 300 Wall Balls

Score: Total Time

Goal: 12:00-20:00

Coaches Notes

The way this one works is Partner 1 will head out for a 200 meter run while Partner 2 completes as many wall balls as he/she can. When Partner 1 gets back from the run, Partner 2 will go for a run while Partner 1 does as many wall balls as he/she can. Continue alternating until you've completed 250 wall balls (combined).

We don't want you sandbagging the run just to give your partner more time on the wall balls, but you also shouldn't be taking longer than 1:10. In the time it takes your partner to run, you should be performing 12-20 wall balls. The effort doesn't need to be unbroken but you're looking at 2-3 sets with short breaks in between before your partner returns. If you're struggling to complete at least 12 reps, consider reducing the height of your target.

MAMA MODIFICATIONS

Run/Jog

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

Thruster/Wallball

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: VALKYRIES

2 Minutes On / 1 Minute Off for 7 rounds

20 Kettlebell Overhead Swings
Max Burpee Box Jump Over

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

Score: Total Reps Burpee Box Jump Overs

Goal: 70-105

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.

Box Jump

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

20 Double Unders -OR- Hop Overs
1 Dumbbell Squat
20 Double Unders -OR- Hop Overs
2 Dumbbell Squats
20 Double Unders -OR- Hop Overs
3 Dumbbell Squats
...
Keep adding one Dumbbell Squat each time until you hit the 10:00 mark.

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

Coaches Notes

The first few rounds might feel easy.. until you look at the clock and realize you still have like 8 and a half minutes to go! Don't let that happen to you. Know that both movements are going to get a lot harder as the workout progresses.

The double unders/hop overs should only take about 20 seconds each time. Since it is a shorter workout and we want to keep the intensity high, choose a variation that is not going to be really broken up.

Try to go unbroken on the squats the whole way. If you get into the double digit rounds, then a short break may be needed. This one is going to be a mental push. If you are feeling like you need to break, challenge yourself to 'just get through this round' unbroken.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

20 Double Unders -OR- Hop Overs
1 Front Squat
20 Double Unders -OR- Hop Overs
2 Front Squats
20 Double Unders -OR- Hop Overs
3 Front Squats
...
Keep adding one Front Squat each time until you hit the 10:00 mark.

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

Extra Challenge
Men: 30 Double Unders / 135#+
Women: 30 Double Unders / 95#+

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

Coaches Notes

The first few rounds might feel easy.. until you look at the clock and realize you still have like 8 and a half minutes to go! Don't let that happen to you. Know that both movements are going to get a lot harder as the workout progresses.

The double unders/hop overs should only take about 20 seconds each time. Since it is a shorter workout and we want to keep the intensity high, choose a variation that is not going to be really broken up.

Try to go unbroken on the squats the whole way. If you get into the double digit rounds, then a short break may be needed. This one is going to be a mental push. If you are feeling like you need to break, challenge yourself to 'just get through this round' unbroken.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

20 Double Unders -OR- Hop Overs
1 Sandbag Front Squat
20 Double Unders -OR- Hop Overs
2 Sandbag Front Squats
20 Double Unders -OR- Hop Overs
3 Sandbag Front Squats
...
Keep adding one Front Squat each time until you hit the 10:00 mark.

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

Extra Challenge
Men: 30 Double Unders
Women: 30 Double Unders

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

Coaches Notes

The first few rounds might feel easy.. until you look at the clock and realize you still have like 8 and a half minutes to go! Don't let that happen to you. Know that both movements are going to get a lot harder as the workout progresses.

The double unders/hop overs should only take about 20 seconds each time. Since it is a shorter workout and we want to keep the intensity high, choose a variation that is not going to be really broken up.

Try to go unbroken on the squats the whole way. If you get into the double digit rounds, then a short break may be needed. This one is going to be a mental push. If you are feeling like you need to break, challenge yourself to 'just get through this round' unbroken.

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

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

Double/Single Unders

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

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

400 Meter Run
30 Dumbbell Power Cleans
400 Meter Run
30 Dumbbell Push Press -OR- Push Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

This workout should feel like a bit of a grind. The run is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable out there.

You'll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

400m Run
30 Barbell Power Cleans
400 Run
30 Barbell Push Press -OR- Push Jerk

Suggestions
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

This workout should feel like a bit of a grind. The run is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable out there.

You'll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

30 Cal (M) / 22 Cal (W) Bike
-OR- 500m Row
30 Barbell Power Cleans
30 Cal (M) / 22 Cal (W) Bike
-OR- 500m Row
30 Barbell Push Press -OR- Push Jerk

Suggestions
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 14-20 Minutes

Coaches Notes

This workout should feel like a bit of a grind. The bike/row is not a time to rest and catch your breath so you can be fresh for the power cleans or shoulder to overhead movements. We want you to push the pace and get uncomfortable.

You'll be using the same weight for the power cleans and the shoulder to overhead movement. Choose your weight based on what movement is going to be the limiter for you. The power cleans should be completed in 2-3 sets and the push press or push jerks should be completed in 3-5 sets the whole way through.

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

MAMA MODIFICATIONS

Run/Jog

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

Hang Clean

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

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.

Jerk

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Sets

Each Set is 5 Rounds:
3 Dumbbell Atlas Lunges
5 Kipping Pull Ups

Rest 2 Minutes between SETS

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

Extra Challenge
Men/Women: 4 Atlas Lunges / 6 Pull Ups per round

Score:
Set 1 Time
Set 2 Time
Set 3 Time

Goal: 3:00-5:00

Coaches Notes

These rounds are meant to go quick, like :45-1:00. Definitely no more than a minute per round. So choose your weight and the pull up variation accordingly.

The 3 Atlas lunges should be performed unbroken every time. Remember this is a lunge on both sides plus a squat, so each rep is a lot of work.

Go with a pull up variation that you are comfortable knocking out 5 unbroken reps with consistently. You may break into two sets toward the end of the workout, like in the last round or two of the last set. But you shouldn't really be having to break them up before that.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Sets

Each Set is 5 Rounds:
3 Barbell Atlas Lunges
5 Kipping Pull Ups

Rest 2 Minutes between SETS

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

Extra Challenge
Men/Women: 4 Atlas Lunges / 6 Pull Ups per round

Score:
Set 1 Time
Set 2 Time
Set 3 Time

Goal: 3:00-5:00

Coaches Notes

These rounds are meant to go quick, like :45-1:00. Definitely no more than a minute per round. So choose your weight and the pull up variation accordingly.

The 3 Atlas lunges should be performed unbroken every time. Remember this is a lunge on both sides plus a squat, so each rep is a lot of work.

Go with a pull up variation that you are comfortable knocking out 5 unbroken reps with consistently. You may break into two sets toward the end of the workout, like in the last round or two of the last set. But you shouldn't really be having to break them up before that.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Sets

Each Set is 5 Rounds:
3 Sandbag Atlas Lunges
5 Kipping Pull Ups

Rest 2 Minutes between SETS

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

Extra Challenge
Men/Women: 4 Atlas Lunges / 6 Pull Ups per round

Score:
Set 1 Time
Set 2 Time
Set 3 Time

Goal: 3:00-5:00

Coaches Notes

These rounds are meant to go quick, like :45-1:00. Definitely no more than a minute per round. So choose your Atlas lunge and pull up variation accordingly.

The 3 Atlas lunges should be performed unbroken every time. Remember this is a lunge on both sides plus a squat, so each rep is a lot of work.

Go with a pull up variation that you are comfortable knocking out 5 unbroken reps with consistently. You may break into two sets toward the end of the workout, like in the last round or two of the last set. But you shouldn't really be having to break them up before that.

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.

DB/Back/Front/Goblet/Air Squat

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

Pull Ups

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 4 minutes for 20 Minutes
(5 Rounds Total)

16 (8L/8R) Staggered Stance Deadlifts
12 Plank Pull Across
8 1/4 Get Ups Right
8 1/4 Get Ups Left

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

Extra Challenge
Men/Women: Single Leg RDLs in place of deadlifts (8 per leg)

Score: Completion

Goal: Complete all the work in each 4 minute window with a focus on HIGH quality movement!

Coaches Notes

You should not have to rush through the movements in order to get the work done in each 4 minute window.

Focus on keeping a flat back on the deadlifts. Especially in the first few inches from the floor, it can be easy to round out the back. Instead, fight to keep the chest up and bend the front knee more.

Lead with the chest on the 1/4 get ups. Think about pushing the weight up to the ceiling first, then shifting onto the forearm.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 4 minutes for 20 Minutes
(5 Rounds Total)

6 Deadlifts
12 Plank Pull Across
8 1/4 Get Ups Right
8 1/4 Get Ups Left

Suggestions
Men: 185-225# / 40-50# DBs
Women: 125-155# / 40-50# DBs

Extra Challenge
Men: 245#+
Women: 175#+

Score: Weight Used for Deadlifts

Goal: Challenge yourself and move well!

Coaches Notes

You should not have to rush through the movements in order to get the work done in each 4 minute window.

You have the opportunity to challenge yourself with the weight on the deadlifts today. Choose something that will be difficult in the later rounds but that you can go unbroken for 6 reps each time.

Lead with the chest on the 1/4 get ups. Think about pushing the weight up to the ceiling first, then shifting onto the forearm.

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

MAMA MODIFICATIONS

KB/DB Deadlift

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

Plank Hold

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 an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. 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

150 Air Squats
75 Push Ups

Every minute on the minute starting at 0:00,

5 Dumbbell Thrusters

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: 200 Air Squats & 100 Push Ups

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

Yowza!!! This one is gonna get spicy real quick!

Make sure you pick a weight for the thrusters that you absolutely, no-questions-asked can do unbroken - even when you're dead tired. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You'll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you're looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you're better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it'll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

150 Air Squats
75 Push Ups

Every minute on the minute starting at 0:00,

5 Barbell Thrusters

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

Extra Challenge
Men/Women: 200 Air Squats & 100 Push Ups

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

Yowza!!! This one is gonna get spicy real quick!

Make sure you pick a weight for the thrusters that you absolutely, no-questions-asked can do unbroken - even when you're dead tired. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You'll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you're looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you're better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it'll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

150 Air Squats
75 Push Ups

Every minute on the minute starting at 0:00,

5 Sandbag Thrusters

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

Extra Challenge
Men/Women: 200 Air Squats & 100 Push Ups

Score: Total Time

Goal: 12:00-18:00

Coaches Notes

Yowza!!! This one is gonna get spicy real quick!

You should absolutely, no-questions-asked be able to do the thrusters unbroken - even when you're dead tired. If that means shaving off 1-2 reps, go for it. You should be moving on from those by the 15-second mark and starting the squats/push ups by 0:20 at the latest each minute. You'll want to build in a quick 5-10 second rest/transition before the start of each new minute, so you're looking at 30-40 seconds to accumulate squats/push ups.

For the squats, you're better off finding a steadier pace that you can hold for the entire 30-40 seconds than sprinting and needing to take breaks within the minute. For the push ups, it'll be wise to break early and often. Start with sets that seem too easy and hang on for as long as you can. Always break before you fail a rep!!!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In teams of 2

300 Air Squats
150 Push Ups

Every minute on the minute starting at 0:00,

5 Thrusters

Suggestions
Men: 40# DBs or 75-95# Barbell
Women: 25# DBs or 55-65# Barbel

Extra Challenge
l400 Air Squats & 200 Push Ups

Score: Total Time

Goal: 16:00-25:00

Coaches Notes

At 0:00 - Partner 1 performs 5 Thrusters, then partner 2 performs Air Squats with the time remaining in the minute while partner 1 rests.

So, in that first minute, partner 1 just does 5 thrusters and rests because in all the remaining rounds you will go from max air squats right into 5 thrusters at the top of the minute!

To hit the goal, shoot for 25-35 air squats each time it is your turn and 12-18 push ups. Set yourself up with whatever customization allows you to hit those rep targets in about 45 seconds each time.

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.

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.

Read the Coaches Notes in Programs A-C for a Glory Days option!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: HEL

10 Rounds

3 Man Maker
1 Wall Walk

1 Man Maker = Push Up + Plank Row R/L + Squat Clean Thruster

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: 4 Man Maker + 2 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

The rounds are short, but there are a lot of them. The volume is going to add up in this one. Each Round should take 1:00-1:30 tops.

Choose a load you can do 3 manmakers in 1:00 or less the whole way. Remember to breathe throughout that movement.

For the wall walks, go with an option that you can pretty much go right into after the manmakers. Focus on good positions: keeping the belly tight and pressing out of the shoulders into the floor.

For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

3 Barbell Man Maker
1 Wall Walk

1 Barbell Man Maker =
Deadlift + Bent Over Row + Hang Squat Clean Thruster

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

Extra Challenge
Men/Women: 4 Barbell Man Maker + 2 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

The rounds are short, but there are a lot of them. The volume is going to add up in this one. Each Round should take 1:00-1:30 tops.

Choose a load you can do 3 manmakers in 1:00 or less the whole way. Remember to breathe throughout that movement.

For the wall walks, go with an option that you can pretty much go right into after the manmakers. Focus on good positions: keeping the belly tight and pressing out of the shoulders into the floor.

For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

3 Sandbag Man Maker
1 Wall Walk

1 Sandbag Man Maker = Burpee + Deadlift + Bent Over Row + Hang Squat Clean Thruster

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

Extra Challenge
Men/Women: 4 Sandbag Man Maker + 2 Wall Walk

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

The rounds are short, but there are a lot of them. The volume is going to add up in this one. Each Round should take 1:00-1:30 tops.

Choose a load you can do 3 manmakers in 1:00 or less the whole way. Remember to breathe throughout that movement.

For the wall walks, go with an option that you can pretty much go right into after the manmakers. Focus on good positions: keeping the belly tight and pressing out of the shoulders into the floor.

For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.

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

MAMA MODIFICATIONS

Man Makers

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/renegade row. 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!

Wall Walks

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

Push Up/Push Up Taps

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

DB/Back/Front/Goblet/Air Squat

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

Shoulder Press

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

4 Rounds

Each Round is 4 minutes:

400m Run
30 Unweighted Lunge
Max Reps Dumbbell Squat

Rest 2 Minute Between Rounds

Suggested Weight
Men: 40# DBs
Women: 25# DBs

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

Score: Total Reps DB Squat

Goal: 48-72 Reps

Coaches Notes

Ouch. Take some time in your warm up to really figure out how to set yourself up so that you achieve the goal reps for this workout. To be clear, you are meant to get a score within the range. This may mean challenging yourself with the weight.

Ideally, the run takes 2:00-2:30 and the lunges take 45 seconds to a minute. That gives you anywhere from :30-1:00 to complete the squats. Go with a weight that you can complete 12-18 squats per 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 4 minutes:

400m Run
30 Unweighted Lunge
Max Reps Barbell Back Squat

Rest 2 Minute Between Rounds

Suggested Weight
Men: 75-95#
Women: 55-65#

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

Score: Total Reps Back Squat

Goal: 48-72 Reps

Coaches Notes

Ouch. Take some time in your warm up to really figure out how to set yourself up so that you achieve the goal reps for this workout. To be clear, you are meant to get a score within the range. This may mean challenging yourself with the weight.

Ideally, the run takes 2:00-2:30 and the lunges take 45 seconds to a minute. That gives you anywhere from :30-1:00 to complete the squats. Go with a weight that you can complete 12-18 squats per 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 4 minutes:

30/22 Cal Bike -OR- 36/26 Cal Row
30 Unweighted Lunge
Max Reps Barbell Back Squat

Rest 2 Minute Between Rounds

Suggested Weight
Men: 75-95#
Women: 55-65#

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

Score: Total Reps Back Squat

Goal: 48-72 Reps

Coaches Notes

Ouch. Take some time in your warm up to really figure out how to set yourself up so that you achieve the goal reps for this workout. To be clear, you are meant to get a score within the range. This may mean challenging yourself with the weight.

Ideally, the bike/row takes 2:00-2:30 and the lunges take 45 seconds to a minute. That gives you anywhere from :30-1:00 to complete the squats. Go with a weight that you can complete 12-18 squats per 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.

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.

DB/Back/Front/Goblet/Air Squat

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

30 Toes to Bar

Then

4 Rounds of:
12 Devil Press
100m Farmer Carry

Then

30 Toes to Bar

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: 40/40 Toes to Bar -and/or- 5 Rounds

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar - break them up into to small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Consider opening the hands either at the top or the bottom (or both) of the devil presses. This will help save your grip. You could also just take a longer break somewhere in the middle of the set of 12. But keep in mind that for those 4 rounds in the middle, we are looking for the devil presses to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

30 Toes to Bar

Then

4 Rounds of:
16 Plate Burpee
100m Farmer Carry

Then

30 Toes to Bar

Suggested Weight
Men: 45-55# Plate / 40# DBs for Carry
Women: 25-45# Plate / 25# DBs for Carry

Extra Challenge
Men/Women: 40/40 Toes to Bar -and/or- 5 Rounds

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar - break them up into to small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Keep in mind that for those 4 rounds in the middle, we are looking for the plate burpees to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

30 Toes to Bar

Then

4 Rounds of:
12 Sandbag Burpee
100m Suitcase Carry (Switch at 50m)

Then

30 Toes to Bar

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

Extra Challenge
Men/Women: 40/40 Toes to Bar -and/or- 5 Rounds

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The last 30 toes to bar are really what this workout comes down to. Your grip is going to be smoked from the first set of toes to bar plus the other movements so make sure you have a strategy that keeps you from struggling through a bunch of single reps at the end.

The first 30 toes to bar - break them up into to small sets with short 5-10 second breaks. Think 3-5 reps at a time.

Keep in mind that for those 4 rounds in the middle, we are looking for the sandbag burpees to take 1:00-1:30 each time.

Again, think small sets on the toes to bar at the end. Start with sets of 3-5 reps. When you get down to 12-15 reps remaining and feel like you can hit a couple of bigger sets, go for it!

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.

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!

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.

Lying Leg Lifts

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

Burpee

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

50 Shoulder Racked Step Ups

Every Minute on the Minute starting at 0:00,

10 Push Ups

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men/Women: 70 Reps

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

To hit the goal on this one, you'll need to get 5-7 step ups per minute. If you think that even with the push ups every minute, you'll be able to crush that goal, go for the extra challenge reps today!

You are starting the workout with push ups.

Choose a variation on the push up that you can complete 10 reps in at most 20 seconds each time. Break them up early into small, manageable sets to help you maintain a consistent pace.

These are shoulder racked step ups which means, you cannot use momentum like you would in the farmer step up. You may need to go with a lower height for this variation if you tend to lean forward when stepping up. Make sure that you are able to keep your chest up when stepping up and down.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

50 Sandbag Shoulder Racked Step Ups

Every Minute on the Minute starting at 0:00,

10 Push Ups

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

Extra Challenge
Men/Women: 70 Reps

Score: Total Time

Goal: 7-10 Minutes

Coaches Notes

To hit the goal on this one, you'll need to get 5-7 step ups per minute. If you think that even with the push ups every minute, you'll be able to crush that goal, go for the extra challenge reps today!

You are starting the workout with push ups.

Choose a variation on the push up that you can complete 10 reps in at most 20 seconds each time. Break them up early into small, manageable sets to help you maintain a consistent pace.

Remember that for sandbag shoulder racked step ups, the bag is on one shoulder. Switch shoulders every minute or as you see fit to make sure that you are doing about the same number of reps on each shoulder.

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

MAMA MODIFICATIONS

Step Ups/Weighted Step Ups

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

Push Up/Push Up Taps

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Diagnostic #6 Level 1

3 Rounds - Each for Time

40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds

Level 1 Requirements:
Men: 65# Bar / 18-20# Ball
Women: 45# Bar* / 13-15# Ball

*If you are using an empty 45# barbell for snatches, there is no need to touch the ground. Bringing the bar to just below the knee is fine.

Dumbbell Option (You must do 30 Alternating DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB

Level 1 Customizations Allowed:
WALL BALL: Lower Target, Single Dumbbell Thruster

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

Score to Pass Level 1:
All 3 rounds must be under 4 minutes. (That's EACH - not combined).

Coaches Notes

This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 4 minutes to pass this level. 40 wall balls - broken into 2-4 sets should take somewhere between 90 seconds to maybe 2:30. This gives you another 90 seconds - 2 minutes or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.

If you don't have a medicine ball, you can do single dumbbell thrusters with this level. And if you don't have a barbell you may choose to do alternating dumbbell power snatches - but if you do this you need to increase the reps to 30 reps (15 per side) per round.

If you are using and empty barbell to do the 45# power snatches - you do NOT need to bring it all of the way to the floor. Just make sure you bring it below the knee on each rep. Make sure on the snatches - regardless of weight or equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.

And of course - don't forget that 2 minute rest!!

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Diagnostic #6 Level 2

3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds

Level 2 Requirements:
Men: 75# Bar / 18-20# Ball
Women: 55# Bar / 13-15# Ball

Dumbbell Option (You must do 30 Alternating DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB

Level 2 Customizations Allowed:
WALL BALL: Lower Target (No less than 8 feet!), Single Dumbbell Thruster (Men: 40# / Women: 25#)

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

Score to Pass Level 2:
All 3 rounds must be under 3 minutes. (That's EACH - not combined).

Coaches Notes

This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 3 minutes to pass this level. 40 wall balls - broken into 2-3 sets should take somewhere between 90 seconds to maybe 2:00. This gives you another 1:00-1:30 or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.

To pass this level your wall ball target needs to be at least 8'. Make sure the middle of the ball or more is higher than the mark!

If you don't have a medicine ball, you can do single dumbbell thrusters with this level. And if you don't have a barbell you may choose to do alternating dumbbell power snatches - but if you do this you need to increase the reps to 30 reps (15 per side) per round.

Make sure on the snatches - regardless of equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.

And of course - don't forget that 2 minute rest!!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Diagnostic #6 Level 3

3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds

Level 3 Requirements:
Men: 95# Bar / 18-20# Ball to 9 ft+ Target
Women: 65# Bar / 13-15# Ball to 9 ft+ Target

Dumbbell Option (You must do 20 DOUBLE DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB

No Customizations Allowed for Level 3
Wall Ball target must be 9 feet or higher!

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

Score to Pass Level 3:
All 3 rounds must be under 3 minutes. (That's EACH - not combined).

Coaches Notes

This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 3 minutes to pass this level. 40 wall balls - broken into 1-3 sets should take somewhere between 90 seconds to maybe 2:00. This gives you another 1:00-1:30 or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.

To pass this level your wall ball target needs to be at least 9'. Make sure the middle of the ball or more is higher than the mark!

There are no customizations allowed for the wall balls for this level.

If you don't have a barbell you may choose to do DOUBLE dumbbell power snatches - 20 reps total for these.

Make sure on the snatches - regardless of equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.

And of course - don't forget that 2 minute rest!!



Diagnostic #6 Level 4

3 Rounds - Each for Time
40 Wall Ball
20 Barbell Power Snatch
Rest 2 Minutes Between Rounds

Level 4 Requirements:
Men: 115# Bar / 18-20# Ball to 10 ft+ Target
Women: 75# Bar / 13-15# Ball to 9 ft+ Target

Dumbbell Option (You must do 30 DOUBLE DB Snatches in place of the 20 Power Snatches):
Men: 40# DB
Women: 25# DB

No Customizations Allowed for Level 4

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

Score to Pass Level 4:
All 3 rounds must be under 3 minutes. (That's EACH - not combined).

Coaches Notes

This one is sneaky, and the reps (especially of the wall balls) will really add up! You need to complete each of the 3 rounds under 3 minutes to pass this level. 40 wall balls - broken into 1-2 sets should take somewhere between 1:15 seconds to maybe 1:45. This gives you another 1:15-1:45 or so for the snatches. If you pace this properly, and don't come out too hot, this is totally doable.

To pass this level your wall ball target needs to be at least 9' for women, and 10' for men. Make sure the middle of the ball or more is higher than the mark!

There are no customizations allowed for the wall balls for this level.

If you don't have a barbell you may choose to do DOUBLE dumbbell power snatches - but make sure to increase the reps to 30 total per round if you choose this option.

Make sure on the snatches - regardless of equipment used - to focus on a big drive from the legs and the hips, followed by punch with the arms. Lower under control and keep the heels down, chest up, and belly tight when you lower to the ground.

And of course - don't forget that 2 minute rest!!

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.

DB Snatch

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes:

0:00-2:00
200m Run
Max Reps Inverted Rows -OR- Strict Pull Ups

2:00-4:00
200m Run
Max Reps Dumbbell Hang Clean & Jerk

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score 1: Total Inverted Rows or Pull Ups
Score 2: Total Hang Clean & Jerks

Goal 1: 40-60
Goal 2: 48-64

Coaches Notes

You're aiming to complete 10-15 inverted rows or strict pull ups and 12-16 hang clean and jerks each round.

It's VERY important that your 200 meter run take no longer than 0:50-1:05. You'll need the time remaining in the minute to accumulate reps and give yourself 10 seconds or so before the start of the next 2-minute window to rest and transition. If you find your run taking you past that 1:05 mark, consider reducing the distance.

Choose a variation of the row/pull up that allows you to perform 6-9 reps of at a time when fresh. Break those up early but keep your breaks short. Go with a weight for the hang clean and jerks that you know you can do 7-10 reps of at a time. You can likely take one quick break on those and still hit the rep goal for each round.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every 2 Minutes for 16 Minutes:

0:00-2:00
200m Run
Max Reps Inverted Rows -OR- Strict Pull Ups

2:00-4:00
200m Run
Max Reps Barbell Hang Clean & Jerk

Suggested Weight
Men: 95#
Women: 65#

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

Score 1: Total Inverted Rows or Pull Ups
Score 2: Total Hang Clean & Jerks

Goal 1: 40-60
Goal 2: 48-64

Coaches Notes

You're aiming to complete 10-15 inverted rows or strict pull ups and 12-16 hang clean and jerks each round.

It's VERY important that your 200 meter run take no longer than 0:50-1:05. You'll need the time remaining in the minute to accumulate reps and give yourself 10 seconds or so before the start of the next 2-minute window to rest and transition. If you find your run taking you past that 1:05 mark, consider reducing the distance.

Choose a variation of the row/pull up that allows you to perform 6-9 reps of at a time when fresh. Break those up early but keep your breaks short. Go with a weight for the hang clean and jerks that you know you can do 7-10 reps of at a time. You can likely take one quick break on those and still hit the rep goal for 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:

0:00-2:00
15 Cal (M) / 11 Cal (W) Bike -OR-
18 Cal (M) / 13 Cal (W) Row
Max Reps Inverted Rows -OR- Strict Pull Ups

2:00-4:00
15 Cal (M) / 11 Cal (W) Bike -OR-
18 Cal (M) / 13 Cal (W) Row
Max Reps Barbell Hang Clean & Jerk

Suggested Weight
Men: 95#
Women: 65#

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

Score 1: Total Inverted Rows or Pull Ups
Score 2: Total Hang Clean & Jerks

Goal 1: 40-60
Goal 2: 48-64

Coaches Notes

You're aiming to complete 10-15 inverted rows or strict pull ups and 12-16 hang clean and jerks each round.

It's VERY important that your bike/row take no longer than 0:50-1:05. You'll need the time remaining in the minute to accumulate reps and give yourself 10 seconds or so before the start of the next 2-minute window to rest and transition. If you find your bike/row taking you past that 1:05 mark, consider reducing the calories.

Choose a variation of the row/pull up that allows you to perform 6-9 reps of at a time when fresh. Break those up early but keep your breaks short. Go with a weight for the hang clean and jerks that you know you can do 7-10 reps of at a time. You can likely take one quick break on those and still hit the rep goal for each round.

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

4 Rounds

Partner 1: Run 200m
Partner 2: Max Reps Inverted Rows -OR- Strict Pull Ups

Then, SWITCH.

Once both partners have Run 200 Meters and done Max Reps Rows/Pull Ups...

Partner 1: Run 200m
Partner 2: Max Reps Hang Clean & Jerk

Then, SWITCH.

All of that is one round. Repeat three more times.

Suggested Weight
Men: 95# Bar or 40# DBs
Women: 65# Bar or 25# DBs

Extra Challenge
Men: 115#+ Bar or 50# DBs
Women: 75#+ Bar or 35# DBs

Score 1: Total Inverted Row/Pull Up + Hang Clean & Jerk Reps combined (Both Partners)
Score 2: Total Time

Goal 1: 160-240 Reps
Goal 2: 15:00-18:00

Coaches Notes

So the way this one works is Partner 1 starts on run while partner 2 starts on rows/pull ups. Switch when partner 1 returns from run. Both partners will run and do max rows/pull ups before moving on to the run/hang clean & jerk. Once both partners have done max reps hang clean & jerk, the round is over.

In order to hit the TIME goal, you guys will both need to be finishing your 200 meters runs in 0:50-1:05. That means you'll have that amount of time each round to accumulate the reps you need to hit the goal (9-14 rows/pull ups and 11-15 hang clean & jerks) AND give yourself 7-10 seconds before your partner returns to breathe and transition. Go with a variation and a weight that you're super confident with!

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.

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.

Power Clean

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

Shoulder Press

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2022 VAULT: SKADI & KVASIR

Part 1

5 Rounds

18 Dumbbell Farmer Step Up
12 Inverted Row

- After Part 1, Rest 3 Minutes

Part 2

5 Rounds

18 Alternating Shoulder Press
18 Dumbbell Power Clean

*Strict Pull Up Option: 7-10 Reps per 12 Inverted Row

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

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

Part 1 Score: Time
Part 2 Score: Time

Goal: 7-11 Minutes (For each part)

Coaches Notes

Let's be honest, you are doing two different workouts separated by 3 minutes rest today. Don't try to game one so you can increase your performance on the other. We want you to send it in both of them.

Choose a load and height on the step ups that you can complete 18 reps in 1-2 sets and in about 1:10 or less. We definitely want to keep things moving today so you may need to go lighter or lower than what you usually do.

For the inverted rows, we want these to be challenging enough that you will have to break them up into 2 sets, maybe even 3 in the last couple rounds. But the break should be short enough that you can complete all 12 reps in about 30 seconds or less.

Choose a load on the second part that you can complete a round every 1:10-1:45. That means you are going pretty much unbroken the whole way. You might break the power cleans into 2 sets in the later rounds but the break should be no more than 5 seconds. We are going fast and it's a lot of reps today so pay attention to the quality of your movement.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: SKADI & KVASIR

Part 1

5 Rounds

18 Dumbbell Farmer Step Up
12 Inverted Row

- After Part 1, Rest 3 Minutes

Part 2

5 Rounds

12 Barbell Shoulder Press
18 Barbell Power Clean

Suggestions
Men: 40# DBs (Step Ups) | 20-24" Box/Step | 75# Bar
Women: 25# DBs (Step Ups) | 16-20" Box/Step | 55# Bar

Extra Challenge
Men: 50# DBs (Step Ups) | 20-24" Box/Step | 95#+ Bar
Women: 35# DBs (Step Ups) | 16-20" Box/Step | 65#+ Bar

Part 1 Score: Time
Part 2 Score: Time

Goal: 7-11 Minutes (For each part)

Coaches Notes

Let's be honest, you are doing two different workouts separated by 3 minutes rest today. Don't try to game one so you can increase your performance on the other. We want you to send it in both of them.

Choose a load and height on the step ups that you can complete 18 reps in 1-2 sets and in about 1:10 or less. We definitely want to keep things moving today so you may need to go lighter or lower than what you usually do.

For the inverted rows, we want these to be challenging enough that you will have to break them up into 2 sets, maybe even 3 in the last couple rounds. But the break should be short enough that you can complete all 12 reps in about 30 seconds or less.

Choose a load on the second part that you can complete a round every 1:10-1:45. That means you are going pretty much unbroken the whole way. You might break the power cleans into 2 sets in the later rounds but the break should be no more than 5 seconds. We are going fast and it's a lot of reps today so pay attention to the quality of your movement.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: SKADI & KVASIR

Part 1

5 Rounds

18 Sandbag Shoulder Step Up
12 Inverted Row

- After Part 1, Rest 3 Minutes

Part 2

5 Rounds

12 Sandbag Seated Shoulder Press
18 Sandbag Power Clean

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

Extra Challenge
Men/Women: Increase to 6 Rounds for Both Parts

*Only if you finish in 6 minutes or less for each

Part 1 Score: Time
Part 2 Score: Time

Goal: 7-11 Minutes (For each part)

Coaches Notes

Let's be honest, you are doing two different workouts separated by 3 minutes rest today. Don't try to game one so you can increase your performance on the other. We want you to send it in both of them.

Choose a load and height on the step ups that you can complete 18 reps in 1-2 sets and in about 1:10 or less. We definitely want to keep things moving today so you may need to go lighter or lower than what you usually do.

For the inverted rows, we want these to be challenging enough that you will have to break them up into 2 sets, maybe even 3 in the last couple rounds. But the break should be short enough that you can complete all 12 reps in about 30 seconds or less.

To hit the goal on the second part you'll need to complete a round every 1:10-1:45. That means you are going pretty much unbroken the whole way. If you need to adjust the reps for a heavier bag or go to standing shoulder presses, go for it. You might break the power cleans into 2 sets in the later rounds but the break should be no more than 5 seconds. We are going fast and it's a lot of reps today so pay attention to the quality of your movement.

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

MAMA MODIFICATIONS

Step Ups/Weighted Step Ups

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

Power Clean

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

Shoulder Press

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

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

3 Rounds

20 Dumbbell Thruster
400 Meter Run
10 Dumbbell Thruster
200 Meter Run

Rest 2 Minutes between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 4:00-6:00

Coaches Notes

We are scoring all three rounds today. Your effort should be pretty close to all out in every round. With the 2 minute rest in between you'll have a fair amount of recovery time but if you approach this one properly, you can expect the round times to fall off a bit.

Choose a weight on the thrusters that you can do at least 10 reps at a time during the first 2 rounds. That's 1-2 sets to get through the 20 reps and unbroken on the set of 10.

Use the first 50-100m of the first run to shake out the legs and find a good pace that is uncomfortable but sustainable. Go as hard as you can on the 200m run.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

3 Rounds

20 Barbell Thruster
400 Meter Run
10 Barbell Thruster
200 Meter Run

Rest 2 Minutes between Rounds

*Could also do this version with:
Sandbag Thruster

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

Extra Challenge
Men: 115#
Women: 75#

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 4:00-6:00

Coaches Notes

We are scoring all three rounds today. Your effort should be pretty close to all out in every round. With the 2 minute rest in between you'll have a fair amount of recovery time but if you approach this one properly, you can expect the round times to fall off a bit.

Choose a weight on the thrusters that you can do at least 10 reps at a time during the first 2 rounds. That's 1-2 sets to get through the 20 reps and unbroken on the set of 10.

Use the first 50-100m of the first run to shake out the legs and find a good pace that is uncomfortable but sustainable. Go as hard as you can on the 200m run.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

3 Rounds

20 Barbell Thruster

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

10 Barbell Thruster

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

Rest 2 Minutes between Rounds

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

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

Extra Challenge
Men: 115#
Women: 75#

Score:
Round 1 Time
Round 2 Time
Round 3 Time

Goal: 4:00-6:00

Coaches Notes

We are scoring all three rounds today. Your effort should be pretty close to all out in every round. With the 2 minute rest in between you'll have a fair amount of recovery time but if you approach this one properly, you can expect the round times to fall off a bit.

Choose a weight on the thrusters that you can do at least 10 reps at a time during the first 2 rounds. That's 1-2 sets to get through the 20 reps and unbroken on the set of 10.

Use the first 10-20 seconds of the first bike/row to flush out the thrusters and find a good pace that is uncomfortable but sustainable. Go as hard as you can on the second, shorter bike/row at the end of each round.

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.

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.

Reps vary between Programs A and C today!

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every Minute on the Minute for 12 Minutes

5 Push Up + Taps
10 Kettlebell Overhead Swing

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

Extra Challenge
Men/Women: Increase to 7/14

Score: Total Number of Rounds where all work was completed within the minute. Note rep scheme if different from 5/10

Goal: All 12 Rounds

Coaches Notes

This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.

Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time for the swings.

Choose a weight on the swings that you think you could probably go unbroken for all 12 minutes but you will have to really dig deep in order to do so.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

Every Minute on the Minute for 12 Minutes

5 Push Up + Taps
3-5 Heavy Barbell Deadlift

Suggestions
Men: 165-275#
Women: 105-185#

Extra Challenge
Men: 295-315# | Increase PU+Taps to 7
Women: 195-205# | Increase PU+Taps to 7

Score: Weight Used

Goal: Challenge yourself while still completing all the work within the minute for all 12 minutes

Coaches Notes

This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.

Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time to set up properly for the deadlifts.

The weight on the deadlifts should be heavy but unbroken. Know that with the other movement and limited rest, they are going to get a lot harder as you get deeper into the workout. This should definitely not be anywhere close to your 3 (or 4 or 5) rep max. Pick a weight you could do 8-10 reps of if you had to.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every Minute on the Minute for 12 Minutes

5 Push Up + Taps
8 Sandbag Hang to Shoulder

*If you have a heavier D-Ball/Sandbag, you could replace the Hang to Shoulder with:

4-6 Sandbag Over Shoulder

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

Extra Challenge
Men/Women: Increase to 7/10

Score: Total Number of Rounds where all work was completed within the minute. Note rep scheme if different from 5/8, and if you went with the over shoulder option.

Goal: All 12 Rounds

Coaches Notes

This may feel too easy at first but trust us, it will get very challenging by the end. Set yourself up so that you will get 10-15 seconds to rest/transition at the end of each minute.

Choose a variation on the push up + taps that you can complete 5 reps unbroken the whole way and in around 15 seconds. We want to make sure to have enough time for the hang to shoulders.

The sandbag hang to shoulders should ideally be performed unbroken for all 12 minutes but you may have to really dig deep in order to do so. For a heavier bag, you may need to adjust the reps to something you can complete unbroken and/or in about 30 seconds each time.

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

MAMA MODIFICATIONS

Push Up/Push Up Taps

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

KB Swing

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

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

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

40 Double Unders / DB Hop Overs
16 Alternating Dumbbell Shoulder Rack Lunge
10 Kipping Pull Up

*Strict Pull Up Option: 5-7 reps per round

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

Men/Women: Increase 16 Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

To hit the goal, we are looking for a round every 2:00-2:45ish.

You shouldn't be spending a whole lot of time on the double unders/hop overs, go with something that you can complete in around 30 seconds each time and move on to the other stuff.

Choose a weight on the lunges that you can perform 16 reps in 1-2 sets the whole way. Make sure that you are able to keep your chest up and belly tight on every rep.

For the pull ups, we also don't want to get hung up on these. Go with something that you can complete in 1-2 sets for at least the first 3-5 rounds. The last thing we want in a 14 minute AMRAP is to be standing around staring up at the bar, waiting until it's time to attempt another 1 or 2 reps.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

40 Double Unders / DB Hop Overs
16 Alternating Barbell Back Rack Lunge
10 Kipping Pull Up

*Strict Pull Up Option: 5-7 reps per round

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

Extra Challenge
Men/Women: Increase 16 Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

To hit the goal, we are looking for a round every 2:00-2:45ish.

You shouldn't be spending a whole lot of time on the double unders/hop overs, go with something that you can complete in around 30 seconds each time and move on to the other stuff.

Choose a weight on the lunges that you can perform 16 reps in 1-2 sets the whole way. Make sure that you are able to keep your chest up and belly tight on every rep.

For the pull ups, we also don't want to get hung up on these. Go with something that you can complete in 1-2 sets for at least the first 3-5 rounds. The last thing we want in a 14 minute AMRAP is to be standing around staring up at the bar, waiting until it's time to attempt another 1 or 2 reps.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

40 Double Unders / DB Hop Overs
16 Alternating Sandbag Back Rack Lunge
10 Kipping Pull Up

*Strict Pull Up Option: 5-7 reps per round

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

Extra Challenge
Men/Women: Increase 16 Pull Ups

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

To hit the goal, we are looking for a round every 2:00-2:45ish.

You shouldn't be spending a whole lot of time on the double unders/hop overs, go with something that you can complete in around 30 seconds each time and move on to the other stuff.

We'd like to see the lunges performed in 1-2 sets the whole way. Make sure that you are able to keep your chest up and belly tight on every rep. Adjust the reps as needed if you are working with a heavier bag.

For the pull ups, we also don't want to get hung up on these. Go with something that you can complete in 1-2 sets for at least the first 3-5 rounds. The last thing we want in a 14 minute AMRAP is to be standing around staring up at the bar, waiting until it's time to attempt another 1 or 2 reps.

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

MAMA MODIFICATIONS

Double/Single Unders

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

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.

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.