A Week Of Workouts & More!

Try out the Street Parking workouts for free! They can be done with limited equipment and space, and in a short time if needed. Or, if you have more time and equipment, there are options for that as well.

SAMPLE DAILY WORKOUTS

SAMPLE EXTRA PROGRAM WORKOUTS

FREE ON RAMP PROGRAM

Daily Workouts according to your equipment.

You can find up to four versions of the Daily Workout below. These include Programs A, B, and C, as well as our SHIFT workouts. They are different variations of the same workout based on the equipment you have access to. You can choose any option that suits you best for the day.

Program A: can be done using only dumbbells, but other equipment like a jump rope, pull up bar, or plyo box may also be included with options and suggestions provided.


Program B: barbell version.


Program C: The "extra" version that includes additional equipment like sandbag, bike, or rower, and skill options like handstand pushups.


The SHIFT program is the more simple version of the daily workout. It's ideal for beginners, those who have been ill or injured, pregnant or postpartum women, seniors, and kids. You can also check out our free On Ramp program that is designed for individuals who are just beginning.

Each Daily Workouts have options to customize movements based on your fitness level and available equipment.


Sample Daily Workouts

Monday

2023 Vault: Deshret Program A
Movement Demo: Dumbbell Thruster
Movement Demo: Devil Press

2023 VAULT 1: "DESHRET"

10 Minute AMRAP (As Many Rounds As Possible in 10 min)

1 Round =

  • 15 Unbroken Dumbbell Thruster

Between Each Round Complete:

  • 5 Devil Press
Weight Suggestions:
Men: 40# DBs
Women: 25# DBs
 
Extra Challenge:
Men: 7 Devil Press + 50# DBs (Thrusters ONLY) -OR- Increase to 20 Thrusters @ 40# DBs
Women: 7 Devil Press + 35# DBs (Thrusters ONLY) -OR- Increase to 20 Thrusters @ 25# DBs

Score: Total Number of Completed UNBROKEN Sets of 15 Thrusters + Any Additional Thruster / Devil Press Reps As Clock Runs Out

Goal: 4-6 Rounds

Coaches Notes

OK, guys. The main focus for this workout is on going UNBROKEN for the thrusters. That's why we're scoring this workout the way we are.

You should think of the Devil Press as an annoying "buy-out" for each round (but you do get credit for them - so don't skip em if that's where you are at the end of 10 minutes!) You should choose a weight that you COULD do for 20 reps unbroken when fresh. That way you have some wiggle room as you're a few rounds deep. If you want to go heavier today, the thrusters are the place to do it. We do not recommend going heavier on the Devil press (just go with the Extra Challenge reps).

Go smooth and steady on the Devil Press. No need to rush those. Take a few moments to collect yourself before starting another set of thrusters because once the dumbbells are at your shoulders - you're in for 15 reps! If you break, you have to start that set over!!

Breaking = Lowering the dumbbells from your shoulders. You can "rest" overhead or at your shoulders, just don't get carried away. If you DO break - you should start that set over.

Movement Customizations

Dumbbell Thruster

CUSTOMIZATIONS OPTION

  • Single Dumbell Thruster

Devil Press

CUSTOMIZATIONS OPTIONS

  • Single Arm Devil Press
  • Burpee + Kettlebell Swing
  • Burpee + Dumbbell Swing
  • Plate Burpee
2023 Vault: Deshret Program B
Movement Demo: Barbell Thruster
Movement Demo: Devil Press

2023 VAULT 1: "DESHRET"

10 Minute AMRAP (As Mandy Rounds As Possible in 10 min)

1 Round =

  • 15 Unbroken Barbell Thruster

Between Each Round Complete:

  • 5 Devil Press
Weight Suggestions:
Men: 65-75# | 40# DBs
Women: 45-55# | 25# DBs
 
Extra Challenge:
Men: 7 Devil Press (40#) + 95#
Women: 7 Devil Press (25#) + 65#

Score: Total Number of Completed UNBROKEN Sets of 15 Thrusters + Any Additional Thruster / Devil Press Reps As Clock Runs Out

Goal: 4-6 Rounds

Coaches Notes

OK, guys. The main focus for this workout is on going UNBROKEN for the thrusters. That's why we're scoring this workout the way we are.

You should think of the Devil Press as an annoying "buy-out" for each round (but you do get credit for them - so don't skip em if that's where you are at the end of 10 minutes!) You should choose a weight that you COULD do for 20 reps unbroken when fresh. That way you have some wiggle room as you're a few rounds deep. If you want to go heavier today, the thrusters are the place to do it. We do not recommend going heavier on the Devil press (just go with the Extra Challenge reps).

Go smooth and steady on the Devil Press. No need to rush those. Take a few moments to collect yourself before starting another set of thrusters because once the bar is at your shoulders - you're in for 15 reps! If you break, you have to start that set over!!

Breaking = Lowering the bar from your shoulders. You can "rest" overhead or at your shoulders, just don't get carried away. If you DO break - you should start that set over.

Movement Customizations

Barbell Thruster

CUSTOMIZATIONS OPTION

  • Barbell Front Squat
  • Barbell Push Press
  • Lighter Weight

Devil Press

CUSTOMIZATIONS OPTIONS

  • Single Arm Devil Press
  • Burpee + Kettlebell Swing
  • Burpee + Dumbbell Swing
  • Plate Burpee
2023 Vault: Deshret Program C
Movement Demo: Sandbag Thruster
Movement Demo: Sandbag Burpee

2023 VAULT 1: "DESHRET"

10 Minute AMRAP (As Mandy Rounds As Possible in 10 min)

1 Round =

  • 15 Unbroken Sandbag Thruster

Between Each Round Complete:

  • 5 Sandbag Burpee
Weight Suggestions:
Men: 50-70#
Women: 25-45#
 
Extra Challenge:
Men/Women: 20 Thrusters and 7 Sandbag Burpee

Score: Total Number of Completed UNBROKEN Sets of 15 Thrusters + Any Additional Thruster / Sandbag Burpee Reps As Clock Runs Out

Goal: 5-7 Rounds

Coaches Notes

OK, guys. The main focus for this workout is on going UNBROKEN for the thrusters. That's why we're scoring this workout the way we are. You should think of the sandbag burpee as an annoying "buy-out" for each round (but you do get credit for them - so don't skip em if that's where you are at the end of 10 minutes!)

If your sandbag is relatively light and you're not finding 15 unbroken reps to be challenging, up the reps to 20!

Go smooth and steady on the sandbag burpee. No need to rush those. Take a few moments to collect yourself before starting another set of thrusters because once the bag is at your shoulders - you're in for 15 reps! If you break, you have to start that set over!!

Breaking = Lowering the bag from your shoulders. You can "rest" overhead or at your shoulders, just don't get carried away. If you DO break - you should start that set over.

Movement Customizations

Sandbag Thruster

CUSTOMIZATIONS OPTIONS

  • Sandbag Shoulder to Shoulder Thruster

Sandbag Burpee

CUSTOMIZATIONS OPTION

  • No Push Up Sandbag Burpee

2023 Vault: Deshret SHIFT
Movement Demo: Goblet Squat
Movement Demo: Burpee

2023 VAULT 1: "DESHRET"

10 Minute AMRAP

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

  • 8 Unbroken Goblet Squat
  • 3 Burpee
Weight Suggestions:
Men: 25-35# DB/KB
Women: 10-20# DB/KB

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 8-12+ Rounds

Coaches Notes

For this workout, you'll rotate back and forth between 8 goblet squats and 3 burpees as many times as you can until 10 minutes are up!

It's rare in SHIFT that we "require" any movement to be performed from start to finish without taking a break - but today's the day! Be smart when choosing your weight. If you don't often do goblet squats, go with something light. If you're accustomed to a weighted squat and want to challenge yourself, go for it! Just keep in mind we want you to be able to do all 8 reps in a row the entire time. If you start with goblet but are struggling to go unbroken, switch to 10 air squats per round instead.

Remember to breathe through each burpee rep! Take it one step at a time. Reach your hands to the floor - step or jump your feet back - touch your knees, thighs, belly, and chest to the ground - then press your chest, belly, thighs, and knees off the ground - step or jump your feet forward - stand!

Movement Customizations

Goblet Squat

CUSTOMIZATIONS OPTIONS

  • Air Squat

Burpee

CUSTOMIZATION OPTIONS

  • Stepping Burpee
  • No Push Up Burpee
  • Elevated Burpee

Tuesday

Program A Demo
Movement Demo: Run
Movement Demo: Dumbbell Bent Over Row
Movement Demo: Dumbbell Farmer Step Up

Tuesday 01/10/23

4 Rounds
  • 400 Meter Run
  • 20 Alternating Dumbbell Bent Over Row
  • 20 Alternating Dumbbell Farmer Step Up
Weight Suggestions:
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
 
Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score:Total Time

Goal: 15-20 Minutes

Coaches Notes

There's no rest between rounds on this one so find a pace from the start that you're fairly certain you can hold across all 4 rounds. That means not going too hard out the gate.

For the bent over rows, you will hold a dumbbell in each hand but alternate the arm that you row with each rep, so it's 10 per side. Keep the shoulders pulled back and down the entire time, and make sure to come back to a full elbow lockout between each rep. These should take :45-1:00 so choose your weight accordingly.

For the Step Ups, try to do most of the work with the stepping leg and limit how much you push off the bottom foot. Like with the rows, you're performing 10 per side. If you're having trouble keeping these within 1:00-1:30, consider lowering the weight of the dumbbells and/or height of the box.

Movement Customizations

400 Meter Run

CUSTOMIZATION OPTION

  • 2 Minutes of Double Unders
  • 2 Minutes of Single Unders
  • 2 Minutes of Quick Step Ups
  • 2 Minutes of Toe Taps

Dumbbell Bent Over Row

CUSTOMIZATION OPTIONS

  • Single Arm Dumbbell Bent Over Row
  • Single Dumbbell Bent Over Row

Dumbbell Farmer Step Up

CUSTOMIZATION OPTIONS

  • Dumbbell Farmer Lunge
  • Unweighted Step Up
  • Goblet Step Up
Program B Demo
Movement Demo: Run
Movement Demo: Barbell Bent Over Row
Movement Demo: Dumbbell Farmer Step Up
Movement Demo: Sandbag Bent Over Slam
Movement Demo: Sandbag Shoulder Step Up

Tuesday 01/10/23

4 Rounds
  • 400 Meter Run
  • 15 Barbell Bent Over Row
  • 20 Alternating Dumbbell Farmer Step Up

*This version could also be done with:

  • Sandbag Bent Over Slam
  • -AND- Sandbag Shoulder Step Up 
Weight Suggestions:
Men: 95# Barbell / 40# DBs / 20-24" Box
Women: 65# Barbell / 25# DBs / 16-20" Box
 
Extra Challenge
Men: 115-135# Barbell / 50# DBs
Women: 75-85# Barbell / 35# DBs

Score:Total Time

Goal: 15-20 Minutes

Coaches Notes

There's no rest between rounds on this one so find a pace from the start that you're fairly certain you can hold across all 4 rounds. That means not going too hard out the gate.

For the bent over rows, keep the shoulders pulled back and down the entire time. Choose a weight that is challenging but allows you to maintain a flat back. If you feel you're having to jerk your chest down to make contact with the bar, you either need to rest before continuing so you can maintain a better position or you went too heavy and you need to lower the weight.

For the Step Ups, try to do most of the work with the stepping leg and limit how much you push off the bottom foot. Like with the rows, you're performing 10 per side. If you're having trouble keeping these within 1:00-1:30, consider lowering the weight of the dumbbells and/or height of the box.

Movement Customizations

Run

CUSTOMIZATION OPTIONS

  • 2 Minutes of Double Unders
  • 2 Minutes of Single Unders
  • 2 Minutes of Quick Step Ups
  • 2 Minutes of Toe Taps

Barbell Bent Over Row

CUSTOMIZATION OPTIONS

  • Plate Bent Over Row
  • Lighter Weight

Dumbbell Farmer Step Up

CUSTOMIZATION OPTIONS

  • Dumbbell Farmer Lunge
  • Unweighted Step Up
  • Goblet Step Up

Sandbag Bent Over Slam

CUSTOMIZATION OPTIONS

  • Sandbag Bent Over Row
  • Sandbag High Pull

Sandbag Shoulder Step Up

CUSTOMIZATION OPTIONS

  • Sandbag Back Rack Lunge
  • Sandbag Shoulder Lunge
  • Sandbag Back Rack Step Up
  • Unweighted Step Up
Program C Demo
Movement Demo: Assault Bike
Movement Demo: Burpee
Movement Demo: Dumbbell Bent Over Row
Movement Demo: Dumbbell Farmer Step Up
Movement Demo: Barbell Bent Over Row
Movement Demo: Sandbag Bent Over Slam

Tuesday 01/10/23

4 Rounds
  • 30 Cal (M) / 22 Cal (W) Assault Bike-OR- 500 Meter Row
  • 20 Alternating Dumbbell Bent Over Row
  • 20 Alternating Dumbbell Farmer Step Up

*This version could also be done with:

  • 15 Barbell Bent Over Row
  • -OR- 15 Sandbag Bent Over Slam
Weight Suggestions:
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
 
Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score:Total Time

Goal: 15-20 Minutes

Coaches Notes

There's no rest between rounds on this one so find a pace from the start that you're fairly certain you can hold across all 4 rounds. That means not going too hard out the gate.

For the bent over rows, you will hold a dumbbell in each hand but alternate the arm that you row with each rep, so it's 10 per side. Keep the shoulders pulled back and down the entire time, and make sure to come back to a full elbow lockout between each rep. These should take :45-1:00 so choose your weight accordingly.

For the Step Ups, try to do most of the work with the stepping leg and limit how much you push off the bottom foot. Like with the rows, you're performing 10 per side. If you're having trouble keeping these within 1:00-1:30, consider lowering the weight of the dumbbells and/or height of the box.

Movement Customizations

Dumbbell Bent Over Row

CUSTOMIZATION OPTIONS

  • Single Arm Dumbbell Bent Over Row
  • Single Dumbbell Bent Over Row

Dumbbell Farmer Step Up

CUSTOMIZATION OPTIONS

  • Dumbbell Farmer Lunge
  • Unweighted Step Up
  • Goblet Step Up

Barbell Bent Over Row

CUSTOMIZATION OPTIONS

  • Plate Bent Over Row
  • Lighter Weight

Sandbag Bent Over Slam

CUSTOMIZATION OPTIONS

  • Sandbag Bent Over Row
  • Sandbag High Pull
SHIFT Demo
Movement Demo: Continuous Movement
Movement Demo: Dumbbell Single Arm Bent Over Row
Movement Demo: Unweighted Step Up

Tuesday 01/10/23

6 Rounds
  • 1 Minute Continuous Movement
  • 8 (Right) Single Arm Dumbbell Bent Over Row
  • 8 (Left) Single Arm Dumbbell Bent Over Row
  • 10 Alternating Unweighted Step Up
 
Weight Suggestions:
Men: 25-40# DB/KB
Women: 10-20# DB/KB

Score: Total Time

Goal: 12-16 Minutes

Coaches Notes

For this one, you'll move continuously for 1 minute, then you'll complete 8 single-arm bent over rows per side, then you'll do 10 step ups. That's one round. Do that 5 more times!

You'll need to be moving pretty quickly to get this one done in 12 minutes! Find a steady pace on the continuous movement. Remember for the single-arm rows, you can use your opposite arm to support yourself. Use that support to keep a flat back and get a strong pull. Choose a height that is a little challenging but you know you can step up and down from safely. Remember, 10 alternating means 5 per side! Those should be done in 45 seconds or less.

Movement Customizations

Single Arm Dumbbell Bent Over Row

CUSTOMIZATION OPTIONS

  • Single Dumbbell Bent Over Row

Unweighted Step Up

CUSTOMIZATION OPTIONS

  • Undweighted Lunge

Wednesday

Program A Demo
Movement Demo: Push Ups + Taps
Movement Demo: Box Jump
Movement Demo: Dumbbell Power Snatch

Wednesday 01/11/23

Part 1:
  • 30 Push Up + Taps
  • 30 Box Jump
  • 30 Push Up + Taps
  • 30 Box Jump

Rest 3 Minutes

Part 2:
  • 40 Alternating Dumbbell Power Snatch
  • 20 Box Jump
  • 40 Alternating Dumbbell Power Snatch
  • 20 Box Jump
Weight Suggestions:
Men: 40# DB / 20-24" Box
Women: 25# DB / 16-20" Box
 
Extra Challenge:
Men: 50# DB / 24" / Increase Push Up Tap + DB Snatch Reps by 10 each time
Women: 35# DB / 20" / Increase Push Up Tap + DB Snatch Reps by 10 each time

Score: Part 1 Total Time

Score: Part 2 Total Time

Goal: Part 1: 5-8 Minutes

Goal: Part 2: 5-8 Minutes

Coaches Notes

 

For the push up + taps, screw your hands into the ground by engaging your lats and squeeze your belly, butt, and quads to maintain a rigid plank position. Break these reps into manageable sets that never creep you into failed reps. You're shooting to get each set of 30 reps done in 2 minutes or less.

The Snatches should be done in large sets if not unbroken. Choose a weight that allows for a strong hip extension to move the weight overhead with a secure lockout for every rep. Establish a smooth and efficient rhythm for transitioning between sides. 40 alternating reps means you'll do 20 per side.

On the Box Jumps, tighten up the transition time between landing and jumping. As soon as both feet are planted for takeoff, get your next rep in. If you're struggling to perform 15 within a minute, consider lowering the height of the box or jumping over an object that isn't quite as high.

Movement Customizations

Push Up + Taps

CUSTOMIZATION OPTIONS

  • Knee Push Up + Plank Shoulder Taps
  • Elevated Push Ups + Taps
  • Plank Shoulder Taps

Box Jump

CUSTOMIZATION OPTIONS

  • Unweighted Step Up
  • Jump Over

Dumbbell Power Snatch

CUSTOMIZATION OPTIONS

  • Dumbbell Hang Power Snatch
Program B Demo
Movement Demo: Barbell Bench Press
Movement Demo: Box Jump
Movement Demo: Barbell Power Snatch

Wednesday 01/11/23

Part 1:
  • 15 Barbell Bench Press
  • 30 Box Jump
  • 15 Barbell Bench Press
  • 30 Box Jump

Rest 3 Minutes

Part 2:
  • 24 Barbell Power Snatch
  • 20 Box Jump
  • 24 Barbell Power Snatch
  • 20 Box Jump
Weight Suggestions:
Men: 115-155# Bench / 75# Snatch / 20-24" Box
Women: 65-95# Bench / 55# Snatch / 16-20" Box
 
Extra Challenge:
Men: 165#+ Bench / 95-115# Snatch / 24" Box
Women: 105# Bench / 65-75# Snatch / 20" Box

Score: Part 1 Total Time

Score: Part 2 Total Time

Goal: Part 1: 5-8 Minutes

Goal: Part 2: 5-8 Minutes

Coaches Notes

For the bench press, pinch your shoulder blades together and pin them down into the bench through the entire set. As soon as the bar makes contact with your sternum, drive it away aggressively with a strong elbow lockout. Choose a weight that you can do in 2-3 sets safely. We strongly recommend having a spotter nearby in case anything goes wrong.

When it comes to the snatches, we want you to be able to perform 6-8 reps at a time. It's likely going to be lighter than you went for the bench press, and that's OK! Use the 3 minutes of rest to change out your weight.

On the Box Jumps, tighten up the transition time between landing and jumping. As soon as both feet are planted for takeoff, get your next rep in. If you're struggling to perform 15 within a minute, consider lowering the height of the box or jumping over an object that isn't quite as high.

Movement Customizations

Barbell Bench Press

CUSTOMIZATION OPTIONS

  • Barbell Floor Press
  • Lighter Weight

Box Jump

CUSTOMIZATION OPTIONS

  • Unweighted Step Up
  • Jump Over

Barbell Power Snatch

CUSTOMIZATION OPTIONS

  • Barbell Hang Power Snatch
  • Lighter Weight
Program C Demo
Movement Demo: Push Ups + Taps
Movement Demo: Box Jump
Movement Demo: Sandbag Ground to Overhead

Wednesday 01/11/23

Part 1:
  • 30 Push Up + Taps
  • 30 Box Jump
  • 30 Push Up + Taps
  • 30 Box Jump

Rest 3 Minutes

Part 2:
  • 30 Sandbag Ground to Overhead
  • 20 Box Jump
  • 30 Sandbag Ground to Overhead
  • 20 Box Jump
Weight Suggestions:
Men: 50-70# Sandbag / 20-24" Box
Women: 25-45# Sandbag / 16-20" Box
 
Extra Challenge:
Men/Women: Increase Push Up + Taps and Sandbag Ground to Overhead by 10 each time.

Score: Part 1 Total Time

Score: Part 2 Total Time

Goal: Part 1: 5-8 Minutes

Goal: Part 2: 5-8 Minutes

Coaches Notes

For the push up + taps, screw your hands into the ground by engaging your lats and squeeze your belly, butt, and quads to maintain a rigid plank position. Break these reps into manageable sets that never creep you into failed reps. You're shooting to get each set of 30 reps done in 2 minutes or less.

Ideally, we want the 30 reps of ground to overhead to be done in 2 minutes or less. Reduce the reps to fit within that timeframe, if you need to. Remember to pull the bag in close toward your shins before driving hard and fast through the legs to accelerate it upward.

On the Box Jumps, tighten up the transition time between landing and jumping. As soon as both feet are planted for takeoff, get your next rep in. If you're struggling to perform 15 within a minute, consider lowering the height of the box or jumping over an object that isn't quite as high.

Movement Customizations

Push Up + Taps

CUSTOMIZATION OPTIONS

  • Knee Push Up + Plank Shoulder Taps
  • Elevated Push Ups + Taps
  • Plank Shoulder Taps

Box Jump

CUSTOMIZATION OPTIONS

  • Unweighted Step Up
  • Jump Over

Sandbag Ground to Overhead

CUSTOMIZATION OPTIONS

  • Sandbag High Pull
  • Sandbag Power Clean & Jerk
SHIFT Demo
Movement Demo: Push Ups + Taps
Movement Demo: Low Jump
Movement Demo: Facing Low Jump Over
Movement Demo: Dumbbell Hang Power Snatch

Wednesday 01/11/23

Part 1:
5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)
  • 5 Push Up + Taps
  • 10 Low Jump-OR- Low Jump Over

Rest 1 Minute After Part 1

Part 2:
5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)
  • 10 (Right) Dumbbell Hang Power Snatch
  • 10 (Left) Dumbbell Hang Power Snatch
  • 5 Low Jump-OR- Low Jump Over
Weight Suggestions:
Men: 20-35# DB
Women: 8-20# DB

Score: Part 1: Total Number of Completed Rounds + Any Additional Reps

Score: Part 2: Total Number of Completed Rounds + Any Additional Reps

Goal: 4-6+ Rounds for Each Part

Coaches Notes

For Part 1, you'll go back and forth between 5 push up + taps and 10 jumps as many times as you can in 5 minutes. Then you'll rest 1 mintue. Then you'll cycle through 10 hang snatches on both arms followed by 5 jumps as many times as you can in 5 minutes. Then you're done!

The jumps are the common denominator between these two AMRAPs. Choose a height that you are confident with. It helps to use your arms for momentum while you're jumping - so reach your hands back behind you as you load your hips back, then throw them forward as you jump!

Choose a push up + taps variation that allows you to get those 5 reps done in 30 seconds or less. Go with a weight for the snatches that you can do 10 reps in a row with. You shouldn't need to break those up.

Movement Descriptions

Push Up + Taps

CUSTOMIZATION OPTIONS

  • Knee Push Up + Plank Shoulder Taps
  • Elevated Push Ups + Taps
  • Plank Shoulder Taps

Low Jump

CUSTOMIZATION OPTION

  • Low Jump Over

Low Jump Over

CUSTOMIZATION OPTIONS

  • Step Over
  • Quick Steps
  • Line Hop

Dumbbell Hang Power Snatch

CUSTOMIZATION OPTIONS

  • Dumbbell Overhead Swing
  • Kettlebell Overhead Swing

Thursday

Program A Demo
Movement Demo: Double Under / Hop Over
Movement Demo: Wall Ball
Movement Demo: Kipping Pull Up

Thursday 01/12/23

16 Min AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)
  • 50 Double Unders / DB Hop Overs
  • 12 Wall Ball
  • 12 Kipping Pull Up
  • 12 Wall Ball

**Yes...you get to do Wall Balls TWICE each round!

Strict Pull Up Option: 6-8 Strict Pull Ups per round

Weight Suggestions:
Men: 20# (ish) Ball
Women: 13-15# Ball
 
Extra Challenge:
Men/Women: Increase Wall Balls and Pull Ups to 16 each time

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

The effect of a high-speed movement like Double Unders / Hop Overs then moving right into an accuracy movement like the Wall Ball is tough. But the key here will be to find a rhythm of breathing as you move through the jumping to squatting. We want to highlight your endurance and stamina in action.

The jumping part should take a minute or less, and each set of Wall Balls including transition time should take 25-45 seconds or less. Focus on keeping the ball close to your chest and explode on the way up to hit your target.

Go with a pull up variation that you know you can do 4-6 reps of at a time no matter what. Those 12 reps should take you absolutely no longer than 45 seconds.

Movement Customizations

Double Unders / DB Hop Overs

CUSTOMIZATION OPTIONS

  • Skip Over
  • Line Hop

Wall Ball

CUSTOMIZATION OPTIONS

  • Single Dumbbell Thruster
  • Empty Barbell Thruster

Kipping Pull Up

CUSTOMIZATION OPTIONS

  • Inverted Row
  • Bent Over Barbell Row
  • Banded Kipping Pull Up
  • Dumbbell Bent Over Row
Program B Demo
Movement Demo: Double Unders
Movement Demo: Barbell Thruster
Movement Demo: Kipping Pull Up

Thursday 01/12/23

16 Min AMRAP

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

  • 50 Double Unders / DB Hop Overs
  • 12 Empty Barbell Thruster
  • 12 Kipping Pull Up
  • 12 Empty Barbell Thruster

**Yes...you get to do Thrusters TWICE each round!

Strict Pull Up Option: 6-8 Strict Pull Ups per round

Weight Suggestions:
Men: 45# Bar
Women: 35-45# Bar (use what you've got)
 
Extra Challenge:
Men/Women: Increase Thrusters and Pull Ups to 16 each time.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

The effect of a high-speed movement like Double Unders / Hop Overs then moving right into an accuracy movement like the thruster is tough. But the key here will be to find a rhythm of breathing as you move through the jumping to squatting. We want to highlight your endurance and stamina in action.

The jumping part should take a minute or less, and each set of thrusters including transition time should take 25-45 seconds or less. Focus on a strong front rack position while still maintaining a full grip on the bar to help press overhead and actively pull the bar back down to increase your cycling speed.

Go with a pull up variation that you know you can do 4-6 reps of at a time no matter what. Those 12 reps should take you absolutely no longer than 45 seconds.

Movement Customizations

Double Unders / DB Hop Overs

CUSTOMIZATION OPTIONS

  • Skip Over
  • Line Hop

Barbell Thruster

CUSTOMIZATION OPTIONS

  • Barbell Front Squat
  • Barbell Push Press
  • Lighter Weight

Kipping Pull Up

CUSTOMIZATION OPTIONS

  • Inverted Row
  • Bent Over Barbell Row
  • Banded Kipping Pull Up
  • Dumbbell Bent Over Row
Program C Demo
Movement Demo: Double Under / Hop Over
Movement Demo: Sandbag Thruster
Movement Demo: Kipping Pull Up

Thursday 01/12/23

16 Min AMRAP

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

  • 50 Double Unders / DB Hop Overs
  • 9 Sandbag Thruster
  • 12 Kipping Pull Up
  • 9 Sandbag Thruster

**Yes...you get to do Thrusters TWICE each round!

'Strict Pull Up Option: 6-8 Strict Pull Ups per round

Weight Suggestions:
Men: 50-70# Sandbag
Women: 25-45# Sandbag
 
Extra Challenge:
Men/Women: Increase Thrusters to 12 each time and Pull Ups to 16 each time.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

The effect of a high-speed movement like Double Unders / Hop Overs then moving right into an accuracy movement like the thruster is tough. But the key here will be to find a rhythm of breathing as you move through the jumping to squatting. We want to highlight your endurance and stamina in action.

The jumping part should take a minute or less, and each set of thrusters including transition time should take 25-45 seconds or less. Focus on keeping your elbows high during the squat.

Go with a pull up variation that you know you can do 4-6 reps of at a time no matter what. Those 12 reps should take you absolutely no longer than 45 seconds.

Movement Customizations

Double Unders / DB Hop Overs

CUSTOMIZATION OPTIONS

  • Skip Over
  • Line Hop

Sandbag Thruster

CUSTOMIZATION OPTIONS

  • Sandbag Shoulder to Shoulder Thruster

Kipping Pull Up

CUSTOMIZATION OPTIONS

  • Inverted Row
  • Bent Over Barbell Row
  • Banded Kipping Pull Up
  • Dumbbell Bent Over Row
SHIFT Demo
Movement Demo: Single Unders
Movement Demo: Toe Taps
Movement Demo: Air Squat
Movement Demo: Inverted Ro

Thursday 01/12/23

5 Rounds
  • 30 Seconds Single Unders-OR- Toe Taps
  • 30 Seconds Air Squat
  • 30 Seconds Inverted Row
  • 30 Seconds Air Squat
 
Weight Suggestions:
No weight needed today!

Score: Total Number of SQUAT + ROW Reps ONLY

Goal: 105-165+ Reps

Coaches Notes

The way this one works is you'll do as many single unders/toe taps as you can from 0:00-0:30, then as many air squats from 0:30-1:00, then from 1:00-1:30 you'll do as many inverted rows as you can, and from 1:30-2:00 you'll do another max effort of air squats. That's one round. Do another 4 rounds (or until 10:00).

Only the squats and rows are scored today, but we still want you to try moving for the entire 30 seconds of single unders/taps. To hit the goal, you'll need to complete 14-22 squats and 7-11 inverted rows each round. Be careful not to come out of the gates too hot on the squats, since you have to do two sets per round without given rest.

Movement Descriptions

Single Unders

CUSTOMIZATION OPTIONS

  • Toe Taps

Air Squats

CUSTOMIZATION OPTIONS

  • Assisted Air Squat
  • Squat to Target

Inverted Row

CUSTOMIZATION OPTIONS

  • Barbell Bent Over Row
  • Strict Pull Up
  • Dumbbell Bent Over R

Friday

Program A Demo
Movement Demo: Dumbbell Power Clean
Movement Demo: Dumbbell Push Press
Movement Demo: Dumbbell Power Clean

Friday 01/13/23

6 Rounds

Complete the following UNBROKEN:

  • 12 Dumbbell Power Clean
  • 12 Dumbbell Push Jerk
  • 12 Dumbbell Power Clean & Jerk

Rest 1-2 Minutes Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

Score: Total (out of 6) Rounds that you keep it UNBROKEN

Score: Total Time

Goal: Get all 6 rounds unbroken but challenge yourself with weight and rest period + move well

Goal: 15-18 Minutes

Coaches Notes

Yikes. Pretty scary workout for a Friday the 13th.

Maybe this doesn't look like much "on paper" but hanging onto a pair of dumbbells across 36 reps (3x12) is a pretty tough feat. Be smart about the weight you choose, knowing that your grip, your breathing, and your mental game are going to be taxed by the time you get through the first few clean & jerks.

When it gets tough and you're starting to doubt yourself, focus your efforts on using your legs to drive the dumbbells upward.

"Breaking" would mean settling the weights down onto the floor - even if you're still hanging onto them, or letting go of them completely. You are allowed to pause, but only overhead, at the shoulders, or with them hanging in your arms by your sides (which is not recommended).

If you want to challenge yourself further but don't have a heavier pair of dumbbells, reduce the rest OR increase to 13-14 reps per movement.

Movement Customizations

Dumbbell Power Clean

CUSTOMIZATION OPTIONS

  • Dumbbell Hang Power Clean

Dumbbell Push Jerk

CUSTOMIZATION OPTIONS

  • Dumbbell Push Press
  • Dumbbell Shoulder Press

Dumbbell Power Clean & Jerk

CUSTOMIZATION OPTIONS

  • Dumbbell Hang
Program B Demo
Movement Demo: Barbell Power Clean
Movement Demo: Barbell Push Jerk
Movement Demo: Barbell Power Clean & Jerk

Friday 01/13/2022

5 Rounds

Each Round is a Complex that is intended to be UNBROKEN

  • 7 Barbell Power Clean
  • 7 Barbell Push Jerk
  • 7 Barbell Power Clean & Jerk

Rest 2 Minutes Between Rounds

Suggestions
Men: 75-115#

Women: 55-75#

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

Score: Heaviest successful UNBROKEN complex (enter all others in comments)

Goal: Challenge yourself but move well

Coaches Notes

Yikes. Pretty scary workout for a Friday the 13th.

Maybe this doesn't look like much "on paper" but hanging onto a barbell across 21 reps (3x7) is a pretty tough feat. Be smart about the weight you choose. If, after your first round, you were able to complete the 7-7-7 unbroken and you had a few more reps left in the tank, you probably chose a good weight. If you barely had it in you to finish those 21 reps, you might have gone too heavy - but it's worth sticking with to find out. And, obviously, if you fail, you need to lighten the load.

"Breaking" would mean settling the barbell down onto the floor - even if you're still hanging onto it, or letting go of it completely. You are allowed to pause, but only overhead, at the shoulders, or with in hanging in your arms at your hips (which is not recommended).

If you do break it's up to you if you want to count that as one of your sets or not.

Movement Customizations

Barbell Power Clean

CUSTOMIZATION OPTIONS

  • Barbell Hang Power Clean
  • Lighter Weight

Barbell Push Jerk

CUSTOMIZATION OPTIONS

  • Barbell Push Press
  • Lighter Weight

Barbell Power Clean & Jerk

CUSTOMIZATION OPTIONS

  • Barbell Hang Power Clean & Jerk
  • Lighter Weight
SHIFT Demo
Movement Demo: Dumbbell Hang Power Clean
Movement Demo: Unweighted Step Up

Friday 01/13/23

10 Rounds
5 Dumbbell Hang Power Clean
5 Dumbbell Shoulder Press
5 Dumbbell Hang Power Clean + Press

**Do 5-5-5 without setting the weights down

Rest 2 Minutes Between Rounds

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB

Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total Number of Rounds Where All 15 Reps Are Done UNBROKEN

Goal: All 10 Rounds

Coaches Notes

For this workout, you'll perform 5 hang power cleans, then go immediately into 5 shoulder presses, then immediately into 5 hang clean + presses. That's one round. Rest 30 seconds. Repeat until you've done 10 rounds.

We're working on your stamina in this workout. Usually, you can take a break whenever you feel like it (and technically you can still do that today - ha ha) but the workout is written so that you do all 15 reps in a row without resting. That means you need to pick a weight that will allow you to do that. The press is likely going to be the limiting factor - whatever you can press, you'll definitely be able to clean.

Then hang power clean + press is exactly what it sounds like, instead of separating those two movements, 1 rep combines both. So 1 rep = 1 hang power clean + 1 shoulder press. When you complete the press, you'll lower the dumbbell(s) back to your sides to start the next rep.

Movement Descriptions

Dumbbell Hang Power Clean

CUSTOMIZATION OPTION

  • Single Dumbbell Hang Power Clean
  • Dumbbell Eye Level Swing

Dumbbell Shoulder Press

CUSTOMIZATION OPTIONS

  • Single Dumbbell Shoulder Press
  • Alternating Dumbbell Shoulder Press

Saturday

Program A Demo
Movement Demo: Run
Movement Demo: Dumbbell Atlas Lunge
Movement Demo: Toes To Bar
Movement Demo: Dumbbell Weighted Sit Up
Movement Demo: Sandbag Atlas Lunge

Saturday 01/14/23

800 Meter Run

then

5 Rounds
  • 8 Dumbbell Atlas Lunge
  • 12 Toes to Bar-OR- 16 Weighted Sit Up

then

800 Meter Run

**This version could also be done with:

  • Sandbag Atlas Lunge
Suggestions
Men: 40# DBs

Women: 25# DBs

Extra Challenge
Men: 50# DBs / 16 Toes to Bar
Women: 35# DBs / 16 Toes to Bar

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

Today's workout is on the longer side. The first 800 meter run should take between 3:30-5:00. If you're close to or over 5 minutes when you return from the run, you should probably reduce the distance on the second one.

The Atlas lunge forces you to be under tension for a long time for each rep, so even though it's "only" 8, they could take up to a minute to perform. Choose a load that you can do at least 4-5 reps of at a time.

Today's Toes to Bar reps is THAT number that can make or break some of us. So it is totally fine to break these up into sets that prevent total fatigue. It is hard to recover quickly when your core is tired out. Sets of 4-6 reps could be perfect to be done in 1:15 or less.

Alternate Version:

5 Rounds

  • 2 Minutes of Continuous Movement
  • 8 Dumbbell Atlas Lunge
  • 12 Toes to Bar -or- 16 Weighted Sit Up

*Continuous Movement: Double or Single Unders, Hop or Skip Overs, Toe Taps

Movement Customizations

Dumbbell Atlas Lunge

CUSTOMIZATION OPTIONS

  • Unweighted Lungester (Lunge, Lunge, Squat)
  • Dumbbell Atlas Step Up

Toes To Bar

CUSTOMIZATION OPTIONS

  • Knee Up
  • Dumbbell Supine Toe Touch
  • Weighted Sit Up
  • Sit Up

Weighted Sit Up

CUSTOMIZATION OPTIONS

  • Sit Up
  • Alternating V-Up

Sandbag Atlas Lunge

CUSTOMIZATION OPTIONS

  • Unweighted Lungester (Lunge, Lunge, Squat)
  • Sandbag Atlas Step Up
Program B Demo
Movement Demo: Run
Movement Demo: Barbell Atlas Lunge
Movement Demo: Toes To Bar
Movement Demo: Dumbbell Weighted Sit Up

Saturday 01/14/23

800 Meter Run

then

5 Rounds
  • 8 Barbell Atlas Lunge
  • 12 Toes to Bar-OR- 16 Weighted Sit Up

then

800 Meter Run

**This version could also be done with:

  • Sandbag Atlas Lunge
Suggestions
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 115# / 16 Toes to Bar
Women: 75# / 16 Toes to Bar

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

Today's workout is on the longer side. The first 800 meter run should take between 3:30-5:00. If you're close to or over 5 minutes when you return from the run, you should probably reduce the distance on the second one.

The Atlas lunge forces you to be under tension for a long time for each rep, so even though it's "only" 8, they could take up to a minute to perform. Choose a load that you can do at least 4-5 reps of at a time.

Today's Toes to Bar reps is THAT number that can make or break some of us. So it is totally fine to break these up into sets that prevent total fatigue. It is hard to recover quickly when your core is tired out. Sets of 4-6 reps could be perfect to be done in 1:15 or less.

Movement Customizations

Barbell Atlas Lunge

CUSTOMIZATION OPTIONS

  • Unweighted Lungester (Lunge, Lunge, Squat)
  • Barbell Atlas Step Up
  • Lighter Weight

Toes To Bar

CUSTOMIZATION OPTIONS

  • Knee Up
  • Dumbbell Supine Toe Touch
  • Weighted Sit Up
  • Sit Up

Weighted Sit Up

CUSTOMIZATION OPTIONS

  • Sit Up
  • Alternating V-Up
Program C Demo
Movement Demo: Assault Bike
Movement Demo: Row
Movement Demo: Barbell Atlas Lunge
Movement Demo: Toes To Bar
Movement Demo: Dumbbell Weighted Sit Up

Saturday 01/14/23

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

then

5 Rounds
  • 8 Barbell Atlas Lunge
  • 12 Toes to Bar-OR- 16 Weighted Sit Up

then

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

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

Extra Challenge
Men: 115# / 16 Toes to Bar
Women: 75# / 16 Toes to Bar

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

Today's workout is on the longer side. The first bike/row should take between 3:30-5:00. If you're close to or over 5 minutes when you finish, you should probably reduce the calories/distance on the second effort.

The Atlas lunge forces you to be under tension for a long time for each rep, so even though it's "only" 8, they could take up to a minute to perform. Choose a load that you can do at least 4-5 reps of at a time.

Today's Toes to Bar reps is THAT number that can make or break some of us. So it is totally fine to break these up into sets that prevent total fatigue. It is hard to recover quickly when your core is tired out. Sets of 4-6 reps could be perfect to be done in 1:15 or less.

Movement Customizations

Barbell Atlas Lunge

CUSTOMIZATION OPTIONS

  • Unweighted Lungester (Lunge, Lunge, Squat)
  • Barbell Atlas Step Up
  • Lighter Weight

Toes To Bar

CUSTOMIZATION OPTIONS

  • Knee Up
  • Dumbbell Supine Toe Touch
  • Weighted Sit Up
  • Sit Up

Weighted Sit Up

CUSTOMIZATION OPTIONS

  • Sit Up
  • Alternating V-Up
Team Demo
Movement Demo: Run
Movement Demo: Dumbbell Atlas Lunge
Movement Demo: Toes To Bar
Movement Demo: Dumbbell Weighted Sit Up
Movement Demo: Barbell Atlas Lunge
Movement Demo: Sandbag Atlas Lunge
Movement Demo: Assault Bike
Movement Demo: Row

Saturday 01/14/23

In Teams of 2 Complete:
(Together) 800 Meter Run

Then AMRAP (As Many Rounds and Reps as Possible until the clock hits 18 Minutes) (Complete as I go - You go rounds)

4 Dumbbell Atlas Lunge
6 Toes to Bar
-OR- 8 Weighted Sit Up

When clock hits 18 Minutes:

(Together) 800 Meter Run

**This version can also be done with:

  • Barbell Atlas Lunge
  • Sandbag Atlas Lunge
  • Assault Bike
  • Row
Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / 8 Toes to Bar
Women: 35# DBs / 8 Toes to Bar

Score: Number of Completed Rounds + Reps from the AMRAP

Score: Total Time

Goal: 20-30 Rounds (10-15 EACH)

Goal: 22-24 Minutes

Coaches Notes

Note there are TWO scores for this Partner Workout. Your AMRAP score of total rounds + reps, AND your total time. So you still need to hit that last run hard!

You and your partner will begin this workout completing the run together. Push yourselves to be done in 5:00 or less or feel free to reduce the distance to finish in that timeframe.

With about 13-14 minutes remaining after the first run, one partner works at a time to complete 1 round of the Atlas Lunge and Toes to Bar while the other partner rests. You will continue this alternating format until the clock hits 18:00.

Shoot for one round per partner to be done in 20-30 seconds. The intention is to move quickly and unbroken, so you can also customize here to maintain this intensity.

At 18:00, immediately head out for your final run and push each other to go hard to beat your first run time!

Movement Customizations

Dumbbell Atlas Lunge

CUSTOMIZATION OPTIONS

  • Unweighted Lungester (Lunge, Lunge, Squat)
  • Dumbbell Atlas Step Up

Toes To Bar

CUSTOMIZATION OPTIONS

  • Knee Up
  • Dumbbell Supine Toe Touch
  • Weighted Sit Up
  • Sit Up

Weighted Sit Up

CUSTOMIZATION OPTIONS

  • Sit Up
  • Alternating V-Up

Barbell Atlas Lunge

CUSTOMIZATION OPTIONS

  • Unweighted Lungester (Lunge, Lunge, Squat)
  • Barbell Atlas Step Up
  • Lighter Weight

Sandbag Atlas Lunge

CUSTOMIZATION OPTIONS

  • Unweighted Lungester (Lunge, Lunge, Squat)
  • Sandbag Atlas Step Up

Confidence in your training.

We might not be there in person to cheer you on, but you are not alone.Street Parking workouts come with tips from coaches to help you achieve the desired workout goals. You get advice on pacing, strategy, and movement tips to ensure that you're on track.

Workouts for every focus.

We have different programs to help you achieve your fitness goals and keep you consistent. Whether you want to get stronger, do your first pull-up, improve endurance, do Olympic lifting, or even just throw a sandbag around, we have something for you. Check out some sample workouts from our Extra Programs and Maintenance videos for recovery.


Sample Extra Program Workouts

Strength Focused

Dumbbell Strength Program | Session 4

Part 1

Every 3 min for 4 Rounds (12 min total):

  • 6 Supported Single Leg Romanian Deadlift (Left Leg)

  • 6 Supported Single Leg Romanian Deadlift (Right Leg)

Part 2

Every 3 min for 4 Rounds (12 min total):

  • 6 Slow Dumbbell Deadlifts

  • 12 Alternating Bent Over Row

Suggested Weight:
Men: 35-50# DBs
Women: 25-35# DBs

Coaches Notes

It's okay if the knee bends a little more than in a regular RDL with these. We are primarily going for glute activation on these, (you will feel in the hamstrings too) so pay attention as you are moving and make little adjustments as you go to make sure you are feeling it in the right place! 6 reps should take at least a minute for both the RDLs and the regular deadlifts. On The regular deadlifts, if the back is rounding or you are struggling with a full range of motion, try a sumo stance variation. The bent over rows will go a little faster, 12 reps should take about a minute, moving continuously. For the first two parts, you should be moving basically nonstop for about 2 minutes followed by no more than a minute of rest in each set.

—Supported Single Leg RDL

These are single leg RDLs with your back foot supported by a bench, step, or stack of plates. The height should be slightly lower than what you would use for a split squat if possible. The back foot is used mostly for balance, the work should be performed by the front leg. Holding a dumbbell in each hand with a slight bend in the front knee, hinge forward keeping a long spine until the hands go just below the knees. Keep your belly tight the whole time. Drive through the front heel and slowly raise your chest back to an upright torso.

Lower for at least 3 seconds, pause in the bottom, raise for at least 3 seconds, pause in the top position but keep the front leg engaged.

—Dumbbell Deadlift

The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom. Make sure that in the set up position, the shoulders are higher than the hips every time, so bend those knees!

—Alternating Bent Over Row

Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull one elbow back and bring the dumbbell to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears with shoulder blades slightly retracted at all times. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom and repeat with the other arm. These are to be performed very slowly, so there should be absolutely no momentum or assistance from the hips.

If your back is really lighting up and engaging the belly more is not helping, go with 6 supported single arm bent over rows on each side.

Oly EMOM Program | Session 8

Every Minute On The Minute for 16 Minutes

Min 1:

1 Power Clean
+
2 Hang Squat Clean

Min 2:

1 Squat Clean
+
2 Front Squat

Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.

If you'd like, when the clock hits 16 Min - spend 4 minutes hitting heavy Squat Clean singles (one rep at a time)!

Optional Lifting

  • 4 x 3 Clean Pull

  • 4 x 3 Pause Back Squat

Endurance Focused

Endurance Session

Street Parking Endurance is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running.

Run Version

Run Version

12 Min Run (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min Run (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min Run (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min Run (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

Coaches Notes

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy run, 4min moderate run, 4min hard run. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min, etc. Base it off of that level of effort in that given time domain.

Row Version

Row Version

12 Min Row (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min Row (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min Row (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min Row (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance

Goal: Do NOT mess up the pacing trying to get a better score.

Coaches Notes

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

Bike Version

Bike Version

12 Min Bike (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min Bike (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min Bike (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min Bike (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Calories

Goal: Do NOT mess up the pacing trying to get a better score.

Coaches Notes

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy bike, 4min moderate bike, 4min hard bike. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

Timed Version

Timed Version

12 Min of Movement (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min of Movement (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min of Movement (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min of Movement (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

Coaches Notes

This version is great if you have a piece of equipment other than bike/rower that you'd like to use (like a road bike, elliptical, etc.)!

5k Program | Week 3, Run 2 (Threshold)

Run (Threshold)

2 Rounds

  • Run 1000 Meters - Moderate

    —Rest 3 Minutes

  • Run 400 Meters - Fast

    —Rest 3 Minutes

  • Run 600 Meters - Fast

    —Rest 5 Minutes

Total Distance: 4000 Meters

Score: Total Time (including rest)

Goal:

Your FAST for 400 and 600 are not the same necessarily. They are fast and 80% effort for that distance - 400 will be a bit faster than 600. Do not mess up paces to get a better score. The rest is important!

Bodyweight/Skills Focused

Push Up Stamina Program | Session 1

Session 1

3 sets:

    • 3-5 Slow Lower Push Ups + Max Reps Push Ups

      —Rest at least 1 minute between sets

then…

3 sets:

    • 1 Min Plank Up Downs (Elbows to Hands to Elbows)

      —Rest 1 minute between sets

Coaches Notes

—Slow Lower Push Up + Max Reps Push Ups

You will use a plate (or stack of plates), phone books (are those still a thing?), or something under both hands to elevate your hands by about 3-4". Make sure you don't set them up too wide. You will perform a slow lower push up for 3-5 reps. Press up at normal speed to complete lockout.

After you have completed 3-5 of the slow lower push ups you will immediately move off of the plates and do as many reps as you can of regular push ups. These must be WITH GOOD SOLID TECHNIQUE. No shorting the reps. No sagging, snaking, worming, or hips up. Chest and thighs touch at the bottom. All of the way up at the top.

Customization:

    • Slow lower from toes into knee push ups

—Plank Up Downs

For the plank up downs - maintaining a solid plank position is the main focus. Keep your butt down.

You are not trying to get as many reps as possible, rather, you want to be moving at a steady pace with good positions for as long as you can up to a full minute each time. If you need to break, that’s fine. Accumulate a minute, so only count the time that you are moving toward your minute. Over time you will be able to go the full minute.

Customization:

    • Break the plank up downs and accumulate 1 minute

Bodyweight Strength Program | Session 1

Part 1

3-4 Rounds

    • 10 Feet Elevated Inverted Row with a Slow Lower (Bar or Ring/TRX)
    • 10 Slow Lower Push Ups + 4 Taps at Top
    • 10 Standing Windmills (per side)

Part 2

2-3 Rounds

    • 30 Second Bar Hang
    • 30 Second Pike Handstand Hold
    • 40 Second Side Plank Hold (per side)
    • 10 Face Down Snow Angel (slow)
  •  

Maintenance/Recovery

The perfect way to start the day with deep breaths and good vibes. This sequence is simple, energizing and great to do while your morning coffee brews!

This session is designed to help you recover while getting the blood flowing and raising the heart rate just a bit. We’ll finish with a couple of passive, more restorative postures. This is a full-body sequence with some extra attention on the hips, shoulders, glutes, and low back.

Options for everyone.

Street Parking has options for everyone, whether you're new to working out, taking a break, or exercising every day. You can be consistent with your fitness goals no matter where you are in life, and it all starts with you taking control.

Workouts for those just beginning or getting back to it!

If you're new to working out, you can start with Street Parking On Ramp program for FREE to build confidence before joining. This program is designed for beginners to build a strong foundation for our SHIFT program. With a Street Parking membership, you get more tools like workout logging, movement customization options, mama modification suggestions, and maintenance suggestions.


Street Parking On Ramp Program

How It Works

SESSION DURATION: 15-25 Minutes

EQUIPMENT NEEDED: Dumbbells. Optional: Gymnastic rings, plyo box, jump rope.

HOW TO USE THIS PROGRAM: 3 sessions per week. If you can only make 2 per week work, that's totally fine. One session is all you need for the day. On non-On Ramp days, check out some Maintenance or get outside for some light movement - like a 15-20 minute walk!

MAKE SURE TO WATCH FULL 'HOW IT WORKS' VIDEO TO GET THE MOST YOU CAN OUT OF THIS PROGRAM!

Session 1

ON RAMP SESSION 1

5 Rounds
  • 7 Dumbbell Shoulder Press
  • 10 Air Squat

Suggestions:
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: For Time

Goal:5-9 Minutes

Coaches Notes:

For this workout, you'll start a clock or stopwatch and complete 7 presses followed immediately by 10 air squats. That is one round. After that, do another 4 rounds. When you've done your final squat in your final round, you'll check the time on the clock or watch. That is the score you will log for this workout.

When choosing a weight for the presses, the dumbbell(s) should feel light enough that you can perform all 7 reps in a row without needing to rest. Take your time with both movements and practice solid technique. Be sure to watch the Technique Videos for the press and squat by swiping left or tapping the right arrow on the video above!

Session 2

ON RAMP SESSION 2

8 Minute AMRAP
(As Many Rounds and Reps As Possible in 8 Minutes)
  • 16 Single Unders -OR- Toe Taps
  • 8 Alternating Unweighted Lunge
  • 4 Push Up

Suggestions:
No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal:5-8 Rounds

Coaches Notes:

For this one, you'll set up a timer counting down (or up, whatever you prefer) from 8 minutes. Start the timer and perform 16 single unders or 16 toe taps, then 8 lunges (alternating legs each time, 4 per leg), and finally 4 push ups. After the 4th push up, you've completed one round. You'll continue to cycle through those movements until 8 minutes are up.

Let's say you're able to complete 5 full rounds in 7 minutes. With the 1 minute remaining, you'll do as many reps in the 6th round as you can until 8:00. If you were able to perform 16 single unders (or toe taps) and 3 lunges, your score would be 5 rounds + 19 additional reps.

The lunges are alternating, which means you'll perform a lunge on a different leg each rep. For 8 alternating reps, you'll be doing 4 per leg.

Be sure to watch the Technique Videos for the Push Up and the Lunge. If you are having trouble with either (or both) of the movements, check out the Customizations for more accessible options.

Session 3

ON RAMP SESSION 3

9 Rounds
  • 6 Dumbbell Deadlift
  • 3 Burpee

Suggestions:
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total Time

Goal:6-10 Minutes

Coaches Notes:

This workout is very straightforward. You'll start a clock or stopwatch and do 6 deadlifts and then immediately do 3 burpees. That's one round. Repeat 8 more times for a total of 9 rounds. At the end of your ninth round, check the time on the clock or watch. That is the score you will log for this workout.

Choose a weight for the deadlifts that allows you to move well and perform all 6 reps in a row without taking a break. That doesn't mean you need to move quickly, but that you are confident and comfortable with the weight you've chosen.

Take your time with the burpee reps. It is a big movement but is manageable when performed step by step. To set yourself up for success for both of these movements, watch the Technique Videos provided above.

Session 4

ON RAMP SESSION 4

5 Rounds
  • 30 Seconds of Air Squat
  • 30 Seconds of Inverted Row -OR- Dumbbell Bent Over Row
  • 30 Seconds of Continuous Movement
    --Rest 30 Seconds--

Suggestions:
(For the Bent Over Row option)
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score:Total Number of Reps of Air Squat + Inverted Row COMBINED

Goal:70-110 Reps

Coaches Notes:

We recommend having a running clock visible for this workout. You'll start the clock and from 0:00-0:30, you'll perform as many air squats as you can. At 0:30, you'll transition to performing as many inverted rows as you can until 1:00. At 1:00, you'll choose a movement to move through continuously until 1:30. At that point, you'll rest until 2:00. That's one round. To complete 5 rounds, you'll repeat all of that until 10:00.

Keep a running count of the reps you perform. So, if you do 10 squats then you'd start counting the inverted rows at 11. If you perform 13 inverted rows, your running count at the end of round 1 would be 23. Jot that number down on a scrap sheet of paper or whiteboard, then start your count over in round 2. At the end of the workout, you'll add those 5 numbers together, and that's your score!

For the continuous movement, your options include jogging, biking, rowing, toe taps, quick low step ups, jumping jacks, mountain climbers, hop/skip overs, single unders... pretty much anything that keeps you moving and gets your heart rate up.

If you have a bar and rack or low gymnastics rings to perform Inverted Rows, go with that movement option! If not, go with the Bent Over Rows!

As always, be sure to watch the Technique Video for the Squat and whichever Row variation you choose before tackling this workout!

Session 5

ON RAMP SESSION 5

3 Sets
Each Set is 3 Rounds of:
  • 12 Kettlebell Eye Level Swing -OR- Dumbbell Eye Level Swing
  • 8 Sit Up

--Rest 1 Minute Between Sets--

Suggestions:
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total Time (Including Rest)

Goal:9-12 Minutes

Coaches Notes:

For this one, you'll start a clock or stopwatch and perform 12 eye level swings followed by 8 sit ups. That is one round. You'll do 12 and 8 two more times, for a total of 3 rounds. That's one set. At this point, you'll look at the clock and rest for exactly one minute from that time. Then you'll do another 3 rounds of 12 and 8. That's the second of three sets. Rest another minute before completing your final set. When you perform your final sit up in the third round of the last set, check the time on the clock - that's your score!

Choose a weight for the swings that allows you to find a smooth rhythm and focus on the drive of your lower body. If it's so heavy that you aren't able to perform all 12 reps in a row, we recommend switching to a lighter load. If you don't have anything lighter, reduce the reps to 8. Be sure to watch the Technique Video for this movement so you know how best to perform it!

For the sit ups, if you're struggling to perform these smoothly or without grabbing at your knees when you're sitting forward, check out the Customizations as there are options to make this movement more accessible.

Session 6

ON RAMP SESSION 6

10 Minute AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
  • 7 Dumbbell Hang Power Clean
  • 7 Dumbbell Shoulder Press
  • 7 Low Jump -OR- Low Jump Over

Suggestions:
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

Coaches Notes:

For this workout, set a timer counting down from 10 minutes (or up to 10 minutes, whatever you prefer). Start the timer and perform 7 hang power cleans, followed by 7 shoulder presses, and then 7 low jump or low jump overs. After the 7th jump, you've completed one round. Continue cycling through these movements as many times as you can until 10 minutes are up.

Let's say you complete your 8th round with 30 seconds remaining in the 10 minutes. Continue to do as many reps as you can in the 9th round until the 10 minutes are up. If you do an additional 7 hang power cleans and 2 presses before time is up, your score is 8 rounds + 9 additional reps.

Be sure to watch the Technique Videos for the Hang Power Clean and Shoulder Press! For the low jump or low jump over, we want you to jump onto or over an object that you are comfortable with. That may be a small box, a stack of bumper plates, or a line in the floor!

Session 7

ON RAMP SESSION 7

4 Rounds
  • 1 Minute of Continuous Movement
  • 16 Alternating Unweighted Step Up
  • 8 Push Up

Suggestions:
No weight needed today!

Score: Total Time

Goal:10-15 Minutes

Coaches Notes:

Start a stopwatch or clock and being to move continuously until the time hits 1:00. At that point, you'll move onto 16 step ups (alternating legs each rep, doing 8 per leg). After those step ups, you'll perform 8 push ups. At that point, you've completed one round. Do that all three mores times. When you've finished your fourth round, check the time - that's your score!

For the continuous movement, your options include jogging, biking, rowing, toe taps, quick low step ups, jumping jacks, mountain climbers, hop/skip overs, single unders... pretty much anything that keeps you moving and gets your heart rate up.

The step ups are alternating, which means you'll perform a step up on a different leg each rep. For 16 alternating reps, you'll be doing 8 per leg.

Be sure to watch the Technique Videos for the Step Up and the Push Up! Reducing the height of the step is a great way to make that movement more accessible. Browse the Customizations for push ups if you struggle to perform those from your toes!

Session 8

ON RAMP SESSION 8

3 Sets
Each Set is a 4 Min AMRAP
(As Many Rounds and Reps As Possible in 4 Minutes)
  • 6 (Right) Dumbbell Hang Power Snatch
  • 6 (Left) Dumbbell Hang Power Snatch
  • 20 Hop Over -OR- Skip Over

--Rest 1 Minute Between Sets--

Suggestions:
Men: 20-35# DB
Women: 8-20# DB

Score: Total Number of Completed Rounds + Any Additional Reps from All 3 Sets COMBINED

Goal:10-15 Rounds

Coaches Notes:

From start to finish, this workout will take 14 minutes. It'll likely be best to have a running clock counting up from 0:00. When the clock starts, perform 6 hang power snatches on your right arm and then 6 snatches on your left arm. After that, do 20 hop or skip overs. That's one round. Like the previous AMRAPs you've done, you'll continue to cycle through 6/6/20 as many times as you can until 4:00. Then, you'll rest 4:00-5:00. Then you'll work again 5:00-9:00, rest 9:00-10:00, and do your final set from 10:00-14:00. You should start over at the beginning for each 4-minute set.

If you perform 4+10 in your first set, 4+7 in the second, and 3+18 in the third, your score is the total rounds combined + the total additional reps combined. So 4+4+3=11 and 10+7+18=35 - your score is 11+35.

Be sure to watch the Technique Video for the Hang Power Snatch before getting after this workout!! Choose a weight that you can do 6 reps in a row with on both arms.

For the hop or skip overs, we want you to be moving side to side. If you can jump over an object or a line in the floor with both feet at the same time - do that!! If not, a skip over (or even a sideways step over) is a great option. Every hop/skip/step is 1 rep.

Session 9

ON RAMP SESSION 9

5 Rounds
  • 30 Single Unders -OR- Toe Taps
  • 15 Dumbbell Deadlift
  • 12 Inverted Row

--Rest 30 Seconds Between Rounds--

Suggestions:
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total Time (Including Rest)

Goal:8-12 Minutes

Coaches Notes:

Hopefully at this point in the program, you're feeling more comfortable with how to go about timing and scoring these workouts. But, just in case, we'll continue to explain!

You'll start a clock or stopwatch and perform 30 single unders or toe taps (whichever you prefer), then move on to 15 deadlifts, and then 12 inverted rows. Check the clock at this point and rest for 30 seconds from that time. Once your 30 seconds of rest is over, start a new round. You'll continue this pattern until you've done 5 rounds total. Check the time when you complete your final inverted row. That's the time you'll put as your score!

Each of these movements have been practiced in previous sessions, but if you need a review, check out the Technique Videos for the deadlift and inverted row. The single unders / toe taps should only take 20-35 seconds. If you choose the jump rope option but are tripping up a lot, just move to performing toe taps. We don't want you guys spending the entire workout frustrated by the jump rope.

Session 10

ON RAMP SESSION 10

10 Rounds
  • 5 Burpee
  • 10 Dumbbell Hang Power Clean

Suggestions:
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total Time

Goal:10-15 Minutes

Coaches Notes:

This one is super simple! But keep in mind that simple does not necessarily mean easy!

You'll start the timer and do 5 burpees followed immediately by 10 hang power cleans. That's one round. Continue repeating 5/10 until you've done a total of 10 rounds. The time on the clock when you complete your final hang power clean is your score!

Find a smooth, steady pace on the burpees. Those 5 reps shouldn't take you longer than 45 seconds to complete. If you need to customize, that's OK! Check out the Customizations for some other options.

For the hang power cleans, go with a weight that you can do all 10 reps with in a row for the first half of the workout. It's OK if in those later rounds you need to take a break at the halfway point before finishing those 10 reps.

As always, check out the Technique Videos is you need a refresher on these movements!

Session 11

ON RAMP SESSION 11

14 Minute AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)
  • 7 Low Jump -OR- Low Jump Over
  • 14 Goblet Squat
  • 7 Low Jump -OR- Low Jump Over
  • 14 Lying Leg Lifts

Suggestions:
Men: 25-40# DB/KB
Women: 10-25# DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal:5-8 Rounds

Coaches Notes:

You're so close to completing the On Ramp program! Keep up the great work!

For this one, you'll set a timer counting down from 14:00 (or up to 14:00, whatever you prefer). When the timer starts, you'll do 7 low jumps or jump overs, followed by 14 goblet squats, then another 7 low jumps or jump overs, and then finish the round with 14 lying leg lifts. Continue to cycle through those movements as many times as you can until 14 minutes are up.

Let's say you complete 6 full rounds and still have 2 minutes remaining in the 14 minutes. Proceed to the 7th round and do as many reps as you can. If you're able to do 7 low jumps, 14 goblet squats, 7 low jumps, and 10 lying leg lifts, your score is 6+38.

The best way to perform a goblet squat is the EXACT same as the air squat, only now you will hold a weight at your chest to make it a little more challenging. Go with a weight that's light enough to keep your chest proud and your torso as upright as possible for all of your squats. If you notice your form is breaking down, either go with a lighter weight or skip the weight altogether and just do air squats!

The lying leg lifts are very simple but challenging! Break these up early every 4-7 reps. While you're performing a few reps in a row, try not to let your heels touch the ground between reps!

Session 12

ON RAMP SESSION 12

5 Rounds
  • 1 Minute of Continuous Movement
  • 1 Minute of Alternating Dumbbell Hang Power Snatch
  • 1 Minute of Alternating Unweighted Lunge

Suggestions:
Men: 20-35# DB
Women: 8-20# DB

Score: Total Number of Hang Power Snatch + Lunge Reps COMBINED

Goal:140-200 Reps

Coaches Notes:

Congratulations!!! You've made it to the final session of the SP On Ramp program! We are so proud of you. Let's finish off strong!

From start to finish, this workout is 19 minutes. If you set up a running clock counting upward, you'll move continuously from 0:00-1:00, then do as many hang power snatches as you can from 1:00-2:00, then as many lunges as you can from 2:00-3:00. That's one round. At 3:00, you'll rest until 4:00, then start a new round there. Continue to follow this pattern until you hit the 19:00 mark.

You'll keep a running count of your hang power snatches and lunges only. Use your rest time to jot down your reps so that at the end of the workout, you can add them all together to get your score!

For the hang power snatch, you will switch hands each rep. We recommend switching at the hips, but if you feel comfortable switching in the air, that works too! Every rep will count toward your total. The same goes for the lunges. So right is 1, left is 2, right is 3, so on and so forth...

Be sure to watch the Technique Videos for the Hang Power Snatch and the Lunge if you need to review these movements.

Find consistency in your workouts.

Street Parking program is designed for real people who don't have hours to spend in the gym. It helps them build consistency, keep things simple, time efficient and fun, so they can achieve a level of fitness that allows them to fully participate in life outside of the workouts.

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