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.
1 Round =
Between Each Round Complete:
Score: Total Number of Completed UNBROKEN Sets of 15 Thrusters + Any Additional Thruster / Devil Press Reps As Clock Runs Out
Goal: 4-6 Rounds
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.
CUSTOMIZATIONS OPTION
CUSTOMIZATIONS OPTIONS
1 Round =
Between Each Round Complete:
Score: Total Number of Completed UNBROKEN Sets of 15 Thrusters + Any Additional Thruster / Devil Press Reps As Clock Runs Out
Goal: 4-6 Rounds
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.
CUSTOMIZATIONS OPTION
CUSTOMIZATIONS OPTIONS
1 Round =
Between Each Round Complete:
Score: Total Number of Completed UNBROKEN Sets of 15 Thrusters + Any Additional Thruster / Sandbag Burpee Reps As Clock Runs Out
Goal: 5-7 Rounds
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.
CUSTOMIZATIONS OPTIONS
Sandbag Shoulder to Shoulder Thruster
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No Push Up Sandbag Burpee
(As Many Rounds and Reps As Possible in 10 Minutes)
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 8-12+ Rounds
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!
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Score:Total Time
Goal: 15-20 Minutes
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.
CUSTOMIZATION OPTION
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*This version could also be done with:
Score:Total Time
Goal: 15-20 Minutes
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.
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*This version could also be done with:
Score:Total Time
Goal: 15-20 Minutes
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.
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Score: Total Time
Goal: 12-16 Minutes
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.
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Rest 3 Minutes
Score: Part 1 Total Time
Score: Part 2 Total Time
Goal: Part 1: 5-8 Minutes
Goal: Part 2: 5-8 Minutes
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.
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Rest 3 Minutes
Score: Part 1 Total Time
Score: Part 2 Total Time
Goal: Part 1: 5-8 Minutes
Goal: Part 2: 5-8 Minutes
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.
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Rest 3 Minutes
Score: Part 1 Total Time
Score: Part 2 Total Time
Goal: Part 1: 5-8 Minutes
Goal: Part 2: 5-8 Minutes
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
CUSTOMIZATION OPTIONS
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Rest 1 Minute After Part 1
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
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.
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**Yes...you get to do Wall Balls TWICE each round!
Strict Pull Up Option: 6-8 Strict Pull Ups per round
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds
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.
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CUSTOMIZATION OPTIONS
(As Many Rounds and Reps as Possible in 16 Minutes)
**Yes...you get to do Thrusters TWICE each round!
Strict Pull Up Option: 6-8 Strict Pull Ups per round
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds
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.
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(As Many Rounds and Reps as Possible in 16 Minutes)
**Yes...you get to do Thrusters TWICE each round!
'Strict Pull Up Option: 6-8 Strict Pull Ups per round
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds
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.
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Score: Total Number of SQUAT + ROW Reps ONLY
Goal: 105-165+ Reps
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.
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6 Rounds
Complete the following UNBROKEN:
Rest 1-2 Minutes Between Rounds
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
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.
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Each Round is a Complex that is intended to be UNBROKEN
Rest 2 Minutes Between Rounds
Extra Challenge
Men: 135#+
Women: 85#+
Score: Heaviest successful UNBROKEN complex (enter all others in comments)
Goal: Challenge yourself but move well
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.
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**Do 5-5-5 without setting the weights down
Rest 2 Minutes Between Rounds
Score: Total Number of Rounds Where All 15 Reps Are Done UNBROKEN
Goal: All 10 Rounds
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.
CUSTOMIZATION OPTION
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then
then
**This version could also be done with:
Extra Challenge
Men: 50# DBs / 16 Toes to Bar
Women: 35# DBs / 16 Toes to Bar
Score: Total Time
Goal: 16-22 Minutes
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
*Continuous Movement: Double or Single Unders, Hop or Skip Overs, Toe Taps
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then
then
**This version could also be done with:
Extra Challenge
Men: 115# / 16 Toes to Bar
Women: 75# / 16 Toes to Bar
Score: Total Time
Goal: 16-22 Minutes
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.
CUSTOMIZATION OPTIONS
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then
then
Extra Challenge
Men: 115# / 16 Toes to Bar
Women: 75# / 16 Toes to Bar
Score: Total Time
Goal: 16-22 Minutes
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.
CUSTOMIZATION OPTIONS
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Then AMRAP (As Many Rounds and Reps as Possible until the clock hits 18 Minutes) (Complete as I go - You go rounds)
When clock hits 18 Minutes:
**This version can also be done with:
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
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!
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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!
