Sample the Street Parking workouts for free below! These workouts can be done with extremely limited equipment, in very little space, and in a short time if necessary. Or if you have more time and equipment – you will have those options too!
Below you will find up to four different versions of the Daily Workout - Programs A, B, and C as well as our SHIFT workouts. The program options are simply different variations of the same workout based on the equipment you may have access to. You can choose from any option, any day to make the workout work for YOU.
Program A: dumbbell version - you may find other equipment included in the workout (such as jump rope, pull up bar, plyo box) but we always provide options and suggestions so that Program A can be done with dumbbells only.
Program B: barbell version.
Program C: extra “options” version - this may include a sandbag, bike, or rower. You may also find different skill options such as handstand pushups.
The SHIFT program is the more simple version of the daily workout. These workouts are a great place to start for those new to this style of training, those returning from illness/injury, for pregnant/postpartum mamas, seniors, and even kids.
Each Daily Workout comes with recommended movement customizations to allow you to choose the option that both meets your current fitness level and available equipment.
6 Rounds
Rest 1 minute between rounds
Score: Fastest Round
Score: Slowest Round
Goal: 2:00-3:30
We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the dumbbells. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.
CUSTOMIZATIONS OPTIONS
CUSTOMIZATION OPTIONS
CUSTOMIZATIONS OPTION
6 Rounds
Score: Fastest Round
Score: Slowest Round
Goal: 2:00-3:30
We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.
CUSTOMIZATIONS OPTIONS
CUSTOMIZATION OPTIONS
CUSTOMIZATIONS OPTION
6 Rounds
Rest 1 minute between rounds
Score: Fastest Round
Score: Slowest Round
Goal: 2:00-3:30
We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the bike/row, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the bike/row go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.
CUSTOMIZATIONS OPTIONS
CUSTOMIZATIONS OPTION
2 Sets
Each Set is a 7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes) of:
Rest 1 minute between SETS
*Continuous Movement Options: jog/run, row, bike, taps, single unders (jump rope), or low step ups
Score: Total # of Completed Rounds + Any Additional Reps from BOTH Sets COMBINED
Goal: 7-10+ Rounds
The way this one works is you'll cycle through 10 swings, 30 seconds of movement, and 10 squat+press as many times as you can in 7 minutes. That's one set. Rest 1 minute and then start back over for another 7-minute bout.
Choose a weight for the swings and for the squat + press that allows you to knock out those 10 reps in no more than 2 sets for the entire workout. Focus on keeping a proud chest during the "bottom" part of the swing and on a tight belly in the squat and press. Find an uncomfortable pace on the 30 seconds of movement since it's 30 seconds at a time. Each 30 second effort is worth 2 reps - 1 rep for reaching halfway and 1 rep for completion!
CUSTOMIZATIONS OPTIONS
CUSTOMIZATION OPTIONS
Score: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)
Goal: 10-15 Minutes
Who doesn't want to do 100 power cleans and 100 burpees?!
If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.
Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.
CUSTOMIZATION OPTION
CUSTOMIZATION OPTIONS
Score: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)
Score: Weight Used
Goal: 10-15 Minutes
Who doesn't want to do 100 power cleans and 100 burpees?!
If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.
Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
Score: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)
Goal: 10-15 Minutes
Who doesn't want to do 100 power cleans and 100 burpees?!
If you set yourself up properly, the goal range should be no problem. It will be challenging no doubt, but doable.
Power cleans should be unbroken for most if not all the way. You can also release the bag on the way down between each rep, just make sure you set right back up for the next one.
Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7-9+ Rounds
For this one, you'll rotate back and forth between 12 hang cleans and 6 burpees as many times as you can until 10 minutes are up!
Go with a weight for the hang power cleans that you are capable of doing all 12 reps without breaking. It may be smart to break them up into 6-6 or 7-5 from the start so that you can keep the same pace for all 10 minutes. Find a pace and/or customization on the burpee that allow you to get those done in 40 seconds or less.
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
AMRAP 12 Minutes (As Many Rounds and Reps as Possible in 12 Minutes)
**If doing V-Ups/Alternating V-Ups/Sit Ups - increase reps to 12 each time.
**May also choose to do this workout with double unders.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speedbump in between the squats and toes to bar. They should take less than 20 seconds each time.
Choose a weight on the squats that you could go unbroken. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.
For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
AMRAP 12 Minutes (As Many Rounds and Reps as Possible in 12 Minutes)
**If doing V-Ups/Alternating V-Ups/Sit Ups - increase reps to 12 each time.
**May also choose to do this workout with double unders - or for a fun challenge, hop over your barbell!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speedbump in between the squats and toes to bar. They should take less than 20 seconds each time.
Choose a weight on the squats that you could go unbroken. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.
For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
AMRAP 12 Minutes (As Many Rounds and Reps as Possible in 12 Minutes)
**If doing V-Ups/Alternating V-Ups/Sit Ups - increase reps to 12 each time.
**May also choose to do this workout with double unders - or for a fun challenge, hop over your sandbag!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-9 Rounds
Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speedbump in between the squats and toes to bar. They should take less than 20 seconds each time.
The squats should be unbroken. Keep the elbows up so you don't get pulled forward. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.
For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTION
CUSTOMIZATION OPTIONS
Score: Total Time
Goal: 10-14 Minutes
For this workout, you'll perform 21 hop or skip overs, then 7 squats, then another 21 hop or skip overs, and 7 sit ups. That's one round. Repeat 6 more times for a total of 7.
You're aiming for each round to take 1:30-2:00. Each set of the hop or skip overs should take no longer than 20 seconds so be sure to pick an object to hop or skip over that you're super confident with - even if that's a line in the floor! Pick a weight for the goblet squats that is challenging for you but fight to get all 7 reps done without setting the weight down each round. That may mean taking a few seconds to pause at the top of the last rep or two. The sit ups should take no longer than 20-30 seconds. Customize with assistance if you need to!
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTION
CUSTOMIZATION OPTIONS
8 Rounds
Score: Total Time
Goal:12-16 Minutes
We are shooting for 1:30-2:00 per round today. Don't get sloppy on the deadlifts, make sure you set up properly for every rep and you stand up all the way at the top. Choose a weight that you can perform these in 1-2 sets the whole way.
The push up + pull across may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
8 Rounds
**If you don't have a dumbbell for Push Up + Pull Across - you may do Push Up + Taps or Push Up and Over a Plate.
Score: Total Time
Score: Weight Used
Goal:12-16 Minutes
We are shooting for 1:30-2:00 per round today.
Choose a weight on the deadlifts that you can finish the reps in 1-2 sets in every round. Make sure you are keeping your chest up and back flat as you initiate each rep.
The push up + pull across may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
8 Rounds
Score: Total Time
Score: Weight Used
Goal:12-16 Minutes
We are shooting for 1:30-2:00 per round today.
Choose a rep count on the sandbag over the shoulders that you can complete them in :30-:45. Reduce the reps if they start taking over a minute. Make sure you are keeping your chest up and back flat as you initiate each rep.
The push up + lateral drag may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
10 Rounds
Score: Total Reps of Both Movements COMBINED
Goal: 130-180+ Reps
The way this one works is you'll perform as many deadlifts as you can from 0:00-0:30, then from 0:30-1:00, you'll do as many push up + taps as you can. That's one round. Continue following that pattern until 10:00.
You're aiming for 9-12 deadlifts and 4-6 push up + taps for each round. Choose a weight with which you can knock out 5-8 reps at a time. Keep breaks short since you only have 30 seconds to work and transition to the push up + taps. Pick a customization for the push ups if you're struggling to get at least 4 reps in those 30 seconds!
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
4 Rounds
Rest 2 Minutes Between Rounds
**Strict Pull Up Option: 7-10 Strict Pull Ups
**Could also do this version with Sandbag Shoulder Step Up Over
Score: Fastest Round
Score: Slowest Round
Goal:3:15-4:30
We are looking for full send here - especially on the runs which should be a minute or less each time. The first couple rounds should be closer to the lower part of the goal range and if you are really sending it, the later round times will creep up to the higher end of the goal range. But, all 4 rounds should be within that window.
It is a step up OVER not just a step up. Practice your pivot on top of the box during your warm up. This movement is all about efficiency so hitting a few warm up sets, even unweighted will help you be more fluid in the workout. See if you can go unbroken on these for at least the first two rounds.
Choose a pull up variation that you can get through them in under a minute and in 1-3 sets the whole way. Keep the breaks short, you get a juicy 2 minute rest right after the pull ups!
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
4 Rounds
Rest 2 Minutes Between Rounds
**Strict Pull Up Option: 7-10 Strict Pull Ups
**Could also do this version with Sandbag Shoulder Step Up Over
Score: Fastest Round
Score: Slowest Round
Goal:3:15-4:30
We are looking for full send here - especially on the bike/row which should be a minute or less each time. The first couple rounds should be closer to the lower part of the goal range and if you are really sending it, the later round times will creep up to the higher end of the goal range. But, all 4 rounds should be within that window.
It is a step up OVER not just a step up. Practice your pivot on top of the box during your warm up. This movement is all about efficiency so hitting a few warm up sets, even unweighted will help you be more fluid in the workout. See if you can go unbroken on these for at least the first two rounds.
Choose a pull up variation that you can get through them in under a minute and in 1-3 sets the whole way. Keep the breaks short, you get a juicy 2 minute rest right after the pull ups!
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
3 Sets
Each Set is 2 Rounds of:
Rest 1 Minute between SETS
No weight needed today!
Score: Total Time
Goal: 14-17 Minutes
The flow for this one is 2 Rounds - Rest - 2 Rounds - Rest - 2 Rounds - Done.
If you can, choose a height for the step ups that will challenge you today, but that you can still step up AND down from safely. Think higher than 12". Or you could hold a light weight at your chest for an added challenge. Each step up counts as 1 rep so 8 is 4 on each leg. Those should be done in 30 seconds or less. Find a body angle on the inverted rows that allows you to do 5-8 reps at a time! Make sure you're not collapsing back down to the elbow lockout.
CUSTOMIZATION OPTION
CUSTOMIZATION OPTIONS
Today's daily workout is Diagnostic #3 from our from the Extra Program Diagnostic Series!
Diagnostic #3 will put your EMOM skills to the test!
EMOMs are mentally challenging as they force you to work at a certain pace.
This combo of Devil Squat Cleans and Box Jumps will add up fast! If you're looking to tidy up your Squat Clean technique, our Oly EMOMs or Oly Linear Extra Programs in our Strength Extra Programs are a great resource!
EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes)
**Both movements should be completed on the same minute for all 12 minutes.
BOX JUMP: Step Ups or Jump Overs at correct height
Score:Rounds (Minutes) Completed with ALL Work
Score to Pass Level 1:
Complete all 12 Minutes with 3 and 6 reps
For this level you have a range of weight options and box jump heights to choose from. Start at the lighter end, and if you pass - we suggest you work to pass this level with the heavier end of the range before moving on to Level 2.
You are allowed to do step ups and still pass this level - but definitely jump if you can!
Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!
The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.
Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 15-20 seconds or so rest each minute so that you can keep your heart rate under control.
You MUST complete all of the work (3 DB Burpee Squat Cleans and 6 Box Jumps or variation) each minute for 12 minutes to pass this level.
Good luck!
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes)
**Both movements should be completed on the same minute for all 12 minutes.
BOX JUMP: Step Ups, Jump Overs at correct height
(Use only in case of current or previous injury, or if you don't have something to jump ON)
Score:Rounds (Minutes) Completed with ALL Work
Score to Pass Level 2:
Complete all 12 Minutes with 4 and 8 reps
You are allowed to do step ups and still pass this level - but definitely jump if you can!
Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!
The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.
Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-20 seconds or so rest each minute so that you can keep your heart rate under control.
You MUST complete all of the work (4 DB Burpee Squat Cleans and 8 Box Jumps or variation) each minute for 12 minutes to pass this level.
Good luck!
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes)
**Both movements should be completed on the same minute for all 12 minutes.
BOX JUMP: Jump Over at correct height - ONLY if you don't have something to jump ON
Score:Rounds (Minutes) Completed with ALL Work
Score to Pass Level 3:
Complete all 12 Minutes with 5 and 10 reps
No customizations (other than jump overs if you don't have a box) allowed to pass this level!
Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!
The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.
Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-15 seconds or so rest each minute so that you can keep your heart rate under control.
You MUST complete all of the work (5 DB Burpee Squat Cleans and 10 Box Jumps or variation) each minute for 12 minutes to pass this level.
Good luck!
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
**Both movements should be completed on the same minute for all 12 minutes.
BOX JUMP: Jump Over at correct height - ONLY if you don't have something to jump ON
Score:Rounds (Minutes) Completed with ALL Work
Score to Pass Level 4:
Complete all 12 Minutes with 5 and 10 reps
This is going to sting a bit...
No customizations (other than jump overs if you don't have a box) allowed to pass this level!
Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!
The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.
Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-15 seconds or so rest each minute so that you can keep your heart rate under control.
You MUST complete all of the work (5 DB Burpee Squat Cleans and 10 Box Jumps or variation) each minute for 12 minutes to pass this level.
Good luck!
CUSTOMIZATION OPTIONS
CUSTOMIZATION OPTIONS
We might not be there in person to cheer you on, but you are not alone. Each Street Parking workout comes with comprehensive tips from Street Parking Coaches to make sure you achieve the desired stimulus for the day. Goal times, movement tips, pacing and strategy instruction are all a part of what you receive each day as a Street Parking Member.
Looking to get stronger? Get that first pull up? Improve endurance?Maybe you just enjoy Olympic lifting, or want to throw a sandbag around the backyard.We believe consistency is easier to achieve when you enjoy your training. And everyone is different.
Below are some sample workouts from just a few of our Extra Programs and a few Maintenance videos to help with your recovery!!
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)
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
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.
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.
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!
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.
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)!
4 x 3 Clean Pull
4 x 3 Pause Back Squat
Street Parking Endurance is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running.
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.
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.
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.
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.
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.
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.
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.
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.)!
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)
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!
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
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
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
3-4 Rounds
2-3 Rounds
New to working out? With your Street Parking membership you'll get access to the Street Parking On Ramp program. This program is designed to help those who are just getting started with working out by helping you build confidence and a solid foundation for our SHIFT program.
SESSION DURATION: 15-25 Minutes
EQUIPMENT NEEDED: Dumbbells. Optional: Gymnastic rings, bands, plyo box, jump rope.
--Rest 30 seconds between rounds--
Score: Total time including rest
Goal: 12 minutes or less
Choose a variation of the squat that you can complete 20 reps in about a minute. But again, focus on quality movement and if 20 reps is a bit too much right now, that’s okay, cut the reps down to 10 or 15, something you can complete in a minute to a minute and a half at the most. The jog/run or other continuous movement should be done at a pace that keeps your heart rate up but that you can maintain for a full minute and won’t completely gas you out Make sure you warm up properly and try out the different customizations to find what works best for you. For additional instruction, check out the detailed video demo above. Have a great workout!
Life is short. Real people don’t have hours to spend in the gym, and want a level of fitness that allows them to fully participate in life OUTSIDE of the workouts. The Street Parking program makes it easy build consistency while keeping things simple, time efficient, and fun!
