THE WORKOUTS

WORKOUTS FOR ALL LEVELS AND ALL GOALS.

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!

THE WORKOUT

PROGRAMMED DAILY

Program A, B, and C
Are versions of the daily workout based on the equipment that you have available that day. Feel free to bounce around based on what you feel like or have available on any given day. They will each have their own write up and description on both Members Only site and Wodify. These versions are posted Monday-Saturday.

ALL Street Parking Members have access to every version of the workout and every program! This allows you to pick and choose based on your situation that day - or as you progress!

PROGRAM A

For those with minimal equipment. Maybe only some dumbbells and a jump rope. Will sometimes include pull ups / ring rows or a kettlebell / med ball - but subs for those are always provided.

PROGRAM B

Not a full gym but you’ve got a bar and plates. Maybe you’ve got a pull up bar or some bands and a box, as well as dumbbells and a rope.

PROGRAM C

You’re at home set up is pretty loaded. You’ve even got a sandbag and maybe a rower or bike. Or you are doing the workout at a gym!

SHIFT

A more simplified version of the workout that requires only a kettlebell or light pair of dumbbells. Great for those who may be new to this type of training, those returning from illness/injury, pregnant/postpartum mamas, seniors, even your kids!

SAMPLE DAILY WORKOUT

Daily Workout Demo

Daily Workout Tip

SUGGESTED ACCESSORY WORKOUTS
Post: Suns out Guns Out | Butts and Guts
Either: Gymnastics
Swap: Sandbag | Endurance

SUGGESTED MAINTENANCE FOR TODAY
Pre: Warm up Flow | Couch Stretch
Post: Quads/it Band | Si Joint Release

PROGRAM A

Warm Up
Running Warm Up
Dumbbell Squat Clean Warm Up

Workout
Every 2 Min for as long as you can last OR 30 Min.

Run 200 Meters
10 Dumbbell Hang Squat Clean Thrusters

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX Plus Men: 50#+ Dumbbells
RX Pus Women: 35#+ Dumbbells

Score: is total rounds completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way back

Notes
So originally this was going to be a regular EMOM with the run on one minute and the clusters on the next minute. But, then we decided this sounded more fun - if you want to pace the run to not be so gassed for the clusters - go for it - just know that it might not give you enough time. Lots of ways to strategize and play with this.

IF you end up making it all the way to 30 min - that's almost 2 miles and 150 clusters...oh boy. The goal would be to get to at least 16 min - anything after is a bonus. Don't feel like you need to choose a weight or run scale that will for sure get you all the way to 30 min. If the 200 takes you more than 1:15 - shorten it. If you need to break up the 10 reps - lower to 7-8.

If you don't have a way to measure 200 meters exactly, just keep in mind that it should be a distance that will take you about a minute when running at a moderate pace.

If you absolutely can't run for space or equipment reasons - no worries. You may swap out roughly 1 min of doubles -singles - taps - or low step ups. Again looking for something around a minute.

The hang squat clean thruster (cluster) will start with the dumbbells at your waist. You will perform a hang squat clean, but dipping slightly, shrugging, and pulling down into a squat with the dumbbells landing on the shoulder.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

PROGRAM B

Warm Up
Running Warm Up
Dumbbell Squat Clean Warm Up

Workout
Every 2 Min for as long as you can last OR 30 Min...
Run 200 Meters
10 Hang Squat Clean Thrusters

RX Men: 75#
RX Women: 55#

RX Plus Men: 95# +
RX Pus Women: 65# +

Score is total rounds completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way backSo originally this was going to be a regular EMOM with the run on one minute and the clusters on the next minute. But, then we decided this sounded more fun - if you want to pace the run to not be so gassed for the clusters - go for it - just know that it might not give you enough time. Lots of ways to strategize and play with this.

IF you end up making it all the way to 30 min - that's almost 2 miles and 150 clusters...oh boy. The goal would be to get to at least 16 min - anything after is a bonus. Don't feel like you need to choose a weight or run scale that will for sure get you all the way to 30 min.

If 200 meters takes you more than 1:15 - shorten the distance. If you would have to break the thrusters - lower the weight or if that's not possible lower the reps to 7-8.

If you don't have a way to measure 200 meters exactly, just keep in mind that it should be a distance that will take you about a minute when running at a moderate pace.

If you absolutely can't run for space or equipment reasons - no worries. You may sub roughly 1 min of double/single unders - taps - or low step ups.

The hang squat clean thruster (cluster) will start with the bar at your waist. You will perform a hang squat clean, but dipping slightly, shrugging, and pulling down into a squat with the bar landing on the shoulder.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bar over the top of your head and elbows completely locked out.

After completion of the press, all you have to do is bring the bar back down to the hang (the waist) and start there for your next rep!

PROGRAM C

Warm Up
Running Warm Up
Barbell Clean Warm Up

Workout
Every 2 Min for as long as you can last OR 30 Min...
Row 18 Cal Men / 12 Cal Women OR
Bike 15 Cal Men / 10 Cal Women
10 Hang Squat Clean Thrusters

RX Men: 75# Barbell OR 40# DBs
RX Women: 55# Barbell OR 25# DBs

RX Plus Men: 95# + Barbell OR 50#+ DBs
RX Pus Women: 65# + Barbell OR 35#+ DBs

Score is total rounds completed plus reps into the next round.
Goal: Get to at least 16 minutes (into the 8th round)

So originally this was going to be a regular EMOM with the run on one minute and the clusters on the next minute. But, then we decided this sounded more fun - if you want to pace the row or bike to not be so gassed for the clusters - go for it - just know that it might not give you enough time. Lots of ways to strategize and play with this.

IF you end up making it all the way to 30 min - that's a lot of row/bike and 150 clusters...oh boy. The goal would be to get to at least 16 min - anything after is a bonus. Don't feel like you need to choose a weight and row/bike scale that will for sure get you all the way to 30 min.

The row/bike distance that you choose should take you roughly 45 seconds to 1:10 at the longest when moving a a moderate but challenging pace.

The hang squat clean thruster (cluster) will start with the bar at your waist. You will perform a hang squat clean, but dipping slightly, shrugging, and pulling down into a squat with the bar landing on the shoulder.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bar over the top of your head and elbows completely locked out.

After completion of the press, all you have to do is bring the bar back down to the hang (the waist) and start there for your next rep!

IF - you are unable to do the run plus the 10 clusters in about 90 or so seconds for your first round - scale the weight down. If you are using the lightest dumbbells you have and it's still not going to allow you to get to 16 min or 8 rounds - lower the reps.

MAMA MODIFICATIONS

RUN/JOG:
To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.


DB HANG SQUAT CLEANS:
You could always try less weight. The Upright Rows and Goblet Squats is also a great all around modification for this! You could even sub KB Swings if the belly is in the way of the Upright Row. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

UPRIGHT ROWS:
Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing

SAMPLE SHIFT WORKOUT

Daily Workout Demo

Daily Workout Tip

SUGGESTED WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds
30 Seconds of Taps, Jog, Row, Bike, or Mountain Climbers
30 Seconds Upright Rows
30 Seconds Goblet Squats

Idea Weight for Men: 35-55#
Idea Weight for Women: 10-35#

Score: Total reps of Upright Rows and Squats combined! (Just keep one number counting up the whole time!)
Goal: Moving the whole time.

For this workout you will just keep rotating every 30 seconds. You will not count your reps from the taps or mountain climbers, taps, etc toward your score. Make sure you pick a weight and a variation of the squat that will allow you to keep moving!

For the first part you may choose between the taps, a jog, row, bike, or mountain climbers. If you choose taps you may perform them on your KB or DB. Do them fast or slow - up to your ability level. Move the entire 30 seconds.

If you choose mountain climbers you will be in the top of a push up position - working to keep the hips low but NO sagging!! You will work to bring the knee all of the way up to armpit each time and may go slow or fast depending on ability.

For the upright rows you will hold the kb or db with both hands at the hip. You will shrug the shoulders and the pull the elbows high and outside (like you are zipping up your jacket). Pull the weight to just under the collar bone at the top. Lower by keeping the db or kb close and sliding it back down the body.

For the goblet squats you will hold the weight at the chest with both hands. Feet are shoulder width apart. You will reach the butt back and down, keeping the heels down and driving the knees out. You will fight to keep the chest up and avoid any plopping or rounding of the lower back at the bottom. Stay in an active position! If you are unable to keep the chest up, the knees out or the heels down with your butt lower than your knees - you may choose to squat to a higher target, squat with no weight, or both.

Drive through the heels and drive the knees out - squeeze the butt - to stand all of the way up at the top!

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

UPRIGHT ROWS -Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing


ACCESSORY WORKOUTS

PROGRAMMED WEEKLY

Each Sunday we post the weekly accessory workouts on the Members Only site, Instagram and in Wodify. These workouts are NOT mandatory - and many of our members don’t do them at all. They are great for anyone who has the extra time, equipment, or just a simple desire to add one or more than one of these workouts in!

You will find suggestions DAILY on which of the weekly accessory workouts might fit in well with the regular daily workout for that particular day. You can either add this in on top of the workout - OR do it as its own thing! Make the program work for you!

ALL members have access to all workout options

STREET PARKING POWER

This workout is great for those interested in building strength using the “power” lifts. Think movements like the back squat, deadlift, bench press, strict press, or weighted pull up + accessory type movements to help improve these lifts. These workouts will have you going heavy and most if not all do require a barbell and potentially a rack. We typically suggest you fit this workout in before the main workout of that day if you are doing both in one session.

STREET PARKING OLY

This workout is great for those looking to improve overall power, speed, and coordination through the olympic lifts and supporting exercises. Think clean, snatch, jerk and variations within those movements like power, hang etc. These workouts will all require a barbell and a few might be nice to have a rack. We typically suggest you fit this workout in before the main workout of that day if you are doing both in one session.

SUNS OUT GUNS OUT

This workout is great for those interested in adding in extra work building strength and stamina through the use of isolation type movements. Add in movements like the bicep curl, tricep extensions...etc can help isolate potentially weak muscle groups and can also help balance out aesthetics if you care about that. Oh - and - they are fun! We typically suggest adding this in AFTER the main daily workout if you would like to add it in. You will find suggestions on which days work best in the daily write ups.

STREET PARKING BUTTS AND GUTS

This workout is great for those interested in building strength, stamina, and balance in our body’s most important muscle groups - glutes, hamstrings, and core. These muscles are critical for more than just a nice butt and some abs. Many of the movements you see here will help in injury prevention of the hips, knees, and low back. Many of the exercises actually come from re-hab type training (like single leg lunges, step ups, etc). This workout is ALSO super fun, and there’s nothing better than feeling a little soreness in the booty. We typically suggest adding this in AFTER the main daily workout if you would like to add it in. You will find suggestions on which days work best in the daily write ups.

STREET PARKING GYMNASTICS

This workout is great for those interested in working on skill, stamina, or strength in gymnastics (bodyweight only) type movements. This will work on skills from just maintaining a strong body position in static holds, to working on skills like push ups, handstands, pull ups, with the occasional cartwheel or forward roll thrown in. It’s really like adult play and remembering how to control our bodies! Usually you can add this in either before or after the daily workout. Make it work for you!

STREET PARKING ENDURANCE

This workout is great for anyone looking to add in a little extra focus on building an engine - or just enjoy spending time running, on the rower, or the bike. Each week will have a specific workout designed to either develop stamina, speed - or sometimes test both. You will always find a version for running, rowing, or biking (Assault type stationary bike, but can be modified to pretty much any stationary bike). We typically suggest these workouts be done on their own day or at least in their own session.

STREET PARKING SANDBAG

The Street Parking Sandbag workouts are workouts designed specifically with the sandbag in mind. Our community LOVES us some sandbag training and you will usually see a sandbag option of the daily workout (found in Program C) a few days per week. This accessory workout is going to be more specific to sandbag training and movements. We typically suggest that you just replace one of the regular daily workouts entirely with this workout and will provide suggestions in the daily write ups for where that will fit in best. On these days, you will see SWAP: Sandbag in the suggested accessory workouts section of the written workout.

SAMPLE ACCESSORY WORKOUTS

POWER

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT
Front Squat (Every Other Min for 10 Min - 7 Reps)

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

Shoulder Press (Every other Minute for 10 Min - 7 Reps)

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

Strict press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

OLY

WARM UP
Barbell Clean Warm Up

WORKOUT

Tall Cleans (3 Sets of 5 (Lightly Building))

From the hang position and no dip/drive. Clean the bar to the shoulder while dropping into a solid front squat position landing.This movement will REALLY focus on your ability to pull under the bar quickly. Start with the bar at the hang position. With no dip and drive from the hips and knees you will SHRUG and immediately pull under into the front squat. You are going to have to be FAST with the lower body and feet. And FAST with the elbows coming around and through.

Start super light for first set - probably the empty bar and only add as you are able to keep speed and use no assistance from the legs and hips.

Clean Pull + Clean (7 Sets of 2. 2 = 1 Clean Pull + 1 Full Clean)

Must be touch and go. No dropping.To be performed on a 20 min clock. Warm up reps do not count. All 7 sets should be challenging but not "max" effort. Goal is going heavy while working technique.

For the clean pull you will set up for your clean with the bar on the ground. Heels are down, hands outside of the legs, chest up, bar close, arms straight, knees bent, hips a bit higher than knees, chest higher than hips.

Pull from the ground in CONTROL and once past the knees pick up speed. Keep the heels down as you lift and bring the chest vertical and then explode through the hips and shrug to start to make the bar weightless. Shoulders should be BEHIND the bar before you start to shrug and extend! Focus on pulling the bar into the body throughout.

Lower back to the ground and use the same technique for the first part of your clean. Only difference is that you will pull under into a front squat position after the shrug to finish the full clean.

Make sure you pull under fast and land in a solid front squat position with the heels down, knees out, chest up, butt lower than knees, belly tight, elbows high, bar on the shoulders. Stand by leading with the elbows, driving through the heels, and pushing the knees out to complete.

3 Min AMRAP
(As Many Reps as Possible in 3 Min)

Squat Clean Singles

Goal: 20+
Score: You will enter weight used. Enter number of reps completed in the comments.In 3 min you will do as many SINGLES - must be dropped or lowered with a complete re-set for each new rep.

Choose a weight that will allow you to get roughly 7 per minute - or a little bit faster than 1 every 10 seconds. Focus on technique - a good set up - and good catch on each rep.

SUNS OUT GUNS OUT

Part A

10 Min EOMOM
(Every Minute on the Minute for 10 Min)
10 Close Grip DB Bench Press

Then

Part B

3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups

Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

Score: Enter Weight for Bench Press. (Note other weights in comments)For close grip DB Bench, lie down on the bench with the dumbbells on your chest, palms facing toward each other, elbows tight to the body. Draw your shoulderblades down into the bench and keep them pulled back even as you press up. Keep the DBs closer than shoulder width apart and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the flys, lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. You can keep a very slight bend in your elbows. Return the DBs back to your starting position.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

For the wide grip push ups, take your hands out a good bit wider than shoulder width. Maintain a rigid plank position. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

For the diamond push ups, place your hands together with thumbs and index fingers touching to form a diamond shape.

Do push ups from your knees or elevate your hands if you need to, in order to keep your body tight and get that full range of motion!

BUTTS & GUTS

4 Rounds
Not For Time
15 Banded Side Steps Right
15 Banded Side Steps Left
10 Single Leg Deadlift into 3 Second High Knee Hold Right
10 Single Leg Deadlift into 3 Second High Knee Hold Left
30 Russian Twists
1 Min L Sit (accumulate)

Enter weight used for Single leg deadlift for your score!Banded side steps can be done with either a band around the knees or a gymnastics band at the feet. (See video on IG and FB). Get a slight bend in the knees, keep the heels down, and take big steps.

If you don't have a band to put around the knees or the feet for the side steps - you may swap out a side step up. So you will be on the side of the box instead of behind it. You can hold light 10-15# DBs and do 15 Side Step Ups on each side.

On the single leg deadlift make sure you are holding the kb or db in the opposite hand of the foot that is down. Complete a regular single leg deadlift and then bring the knee up and kb or db up to the shoulder - hold for 3 seconds - then repeat. Try not to put the foot down between reps.

Squeeze the belly and butt in that hold position.

On the Russian twists, use a weight that you can get through the whole thing in 1-2 sets. Keep the shoulders and feet off of the ground. Each rep is touching the dumbbell or plate on both sides.

For the L-sits, choose a method that you can hold for at least 20 seconds each time. Accumulate 1 min each time.

GYMNASTICS

WARM UP

2 Rounds:
10 Scapular Pull-Ups
0:30 Bench Tricep Stretch
10 Kip Swings
5 Push-Ups

Scapular Pull-Ups
1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.

Bench Tricep Stretch
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Kip Swings
1. Begin standing under the bar.
2. Jump to the bar, landing in a hollow position.
3. Drive your heels back and push your chest forward into an arch position.
4. Continuously move back and forth between the hollow and arch, keeping the glutes and legs tight.
5. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

EMOM x 12
(Every Minute on the Minute for 12 Min)
Min 1: 2-5 Bar Muscle-Up
Min 2: 12 Single Arm Medball Push-Ups

Subs and Modifications
Less reps / Jumping transitions
Regular push-ups / Push-ups from the knees

Score: Total Reps of Both

So if you do 2 Bar Muscle Up and 12 MB Push UPs per round your score would be 12 BM + 72 Push Ups=84

Bar Muscle Up
1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support

Med Ball Push Ups
1. Set up in a plank position, with your left hand on top of the Medball, right hand on the floor. Your left arm will be bent, so your body remains parallel to the ground.
2. Lower yourself towards the ground, making sure your elbows track backwards.
3. Push back up into your starting position.
4. Staying in your plank position, roll your Medball towards your right hand.
5. Set up in your plank position with your right hand on the Medball, left hand on the ground.
6. Perform a push-up.
7. Continue alternating the Medball back and forth between both sides.

 

Skill Focus: Spacial Awareness

3 Rounds for Quality:
5 Jump Full Turn to the Right
5 Candlestick to Forward Roll
5 Jump Full Turn to the Left

Subs and Modifications
Jump Half Turn / Jump Quarter Turn
Candlestick with Bent Legs / Slow Forward Roll

Jump Full Turn
1. Begin standing with your feet hip width apart.
2. Using your arms to help with momentum, jump and spin 360 degrees to the right, landing in the same position, facing the same direction.
3. Make sure to land with bent knees, and try not to move your feet.

Candlestick to Forward Roll
1. Begin standing with feet hip width apart.
2. Sit back, getting your glutes as close to your heels as possible.
3. Roll back onto your shoulder blades, with your arms extended overhead and pressing into the ground.
4. Your toes should come up, pointing towards the ceiling.
5. At the top of the rep, squeeze your glutes to open your hip angle.
6. As you roll forward, pull your heels close to your glutes, and sit-up quickly, getting your shoulders over your toes.
7. Set your hands on the floor, and go immediately into a forward roll.
8. Make sure to tuck your chin into your chest, and stare at your bellybutton for the entire rotation.

 

ENDURANCE

  • Run
  • Row
  • Bike

Run Version:

3 Rounds
Run 400
Jog 400
Rest 10 Seconds
Run 300
Jog 300
Rest 10 Seconds
Run 200
Jog 200

Rest 3 Min between rounds

The RUN should be HARD

The JOG needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.Try to keep all 3 rounds the same time!

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

Run Version (no measured distance):

3 Rounds
Run 90 Seconds
Jog 3 Min
Rest 10 Seconds
Run 1 Min
Jog 2 Min
Rest 10 Seconds
Run 45 Seconds
Jog 90 Seconds

Rest 3 Min between rounds

The RUN should be HARD

The JOG just needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.If you have a watch or something that can measure your total distance - enter it as your score. If not - don't even worry about it! Just log that you completed it!

Try to keep all 3 rounds the same distance if you are able to measure.

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

Row Version:

3 Rounds
Row 500 m
Slow Row 500 m
Rest 10 Seconds
Row 375 m
Slow Row 375 m
Rest 10 Seconds
Row 250 m
Slow Row 250 m

Rest 3 Min between rounds

The ROW should be HARD

The SLOW ROW needs to be smooth but recovery!

Try to keep all 3 rounds the same time!

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to row HARD again.

Bike Version

3 Rounds
Bike 30 Cals HARD (22 for Women)
Bike 30 Cals Chill (22 Women)
Rest 10 Seconds
Bike 23 Cals HARD (16 for Women)
Bike 23 Cals Chill (16 Women)
Rest 10 Seconds
Bike 15 Cals HARD (11 for Women)
Bike 15 Cals Chill (11 Women)

Rest 3 Min between rounds

HARD should be HARD
CHILL is CHILL, but no stopping.

Goal is to have roughly same time for all 3 rounds.Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

SANDBAG

Full Body Warm Up
Running Warm Up

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
200 M Burden run
7 Clean and toss over box.

Ideal Sandbag Weight:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 + rounds

To pace this workout, set yourself up to maintain sub-3 minute rounds. That may mean reducing the load of the bag if possible, switching the burden run to 100m or a normal 200m run, or going doing 5 reps of the clean & toss over instead of 7. Try a practice round in your warm up and adjust as needed so that in the workout you stay consistent with your choices!

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

For power clean & toss over, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Throw the bag over a box, bench, or racked barbell to complete the rep.


EVERYTHING ELSE

BECAUSE HAVING EVERYTHING IN ONE PLACE IS BETTER

WARM UPS

These videos demonstrate all the movements/warm up flows listed in the daily workout. Remember: everyone has different needs, so pick a couple to try and see what works best for you. Feel free to mix and match to make it work for what you need or how much time you have each day!

MAINTENANCE

As much as you are going to hear that consistency and intensity are key, we know you can’t go HARD every day - your body needs recovery to be able to stay consistent and healthy! To help with this, we have Street Parking Maintenance – easy to follow yoga flow videos that target specific needs and areas of the body, ranging from 5-25 minutes in length that you can do anytime you want to relax, mobilize, stretch or refresh mentally and physically.

SP MAMAS

We understand how the motherhood transition is going to be different for every woman and for every pregnancy. Each woman's needs and intentions, experiences and backgrounds will ultimately determine the type of training and movement that is right for them. Street Parking has a variety of options and resources to support all of the mamas in the community, with guidance and care from BIRTHFIT Regional Director and SP Mamas Coach - Carolina Stone.

EXTRA PROGRAMS

We know you may want to work on developing a certain skill or strength - which is why we have a collection of Extra Programs for adding in a few times a week to help you in a variety of areas! These are for any level to follow along. Programs range 5-8 weeks, these include a Pull Up program, Push Up program, a Starting Strength cycle, Double Under progressions, Gymnastic skills, and our SP + Aerobic Capacity 5k Program!

MOVEMENT LIBRARY

Are you new to this style of movement or working out? Are you not sure what a movement in a workout is and want to see it broken down more than what is shown in the daily demo video? There are over 200 movements in the library to help you learn how to move well! You can search, sort by equipment type and visually learn the cues for moving.

TECHNIQUE

Start with the basics!

The Street Parking coaches provide in-depth instruction, scaling options, and movement tips.

SP COACHES

Street parking has 6 full time coaches who are just waiting to help you find what works for you! Through our private members only website, facebook and instagram pages you have access to daily demos, movement write ups, library, daily live tips, and so much more!!

CONNECTION

The Street Parking Community is all about support. Through our online social media pages for members - like the private Street Parking Facebook Group and Private @streetparkingmembers Instagram account - you will not only have direct access to the Street Parking Coaches and staff - but to each other! And we have learned that there truly is nothing more motivational than seeing someone just like you making it happen.
x