Looking to build strength? Whether you have a squat rack & barbell or just a pair of dumbbells and kettlebells, we have 23 strength specific Extra Programfor you to choose from to gain and maintain strength!

20 Rep Squat

• 20 unbroken reps. Once a week. Adding weight each week. Our favorite strength and stamina program for squat gains!

5/3/1 Programs

• Back Squat- Simple, linear progression to improve your squatting strength!
• Bench Press - Simple, linear progression to improve your pressing strength!
• Deadlift- Simple, linear progression to improve your strength pulling from the floor!
• Shoulder Press- Simple, linear progression to improve your overhead pressing strength!

Bench Press Program

• Build pressing strength without taking away from your daily workouts! One session per week. 4 sets per session. Each week, the load goes up and the reps go down. 

Bodyweight Strength Program

• 8 sessions designed to increase strength, joint stability and overall body awareness through strict movements and holds. High skills like kipping - not required.

Butts & Guts Series

• Series 1- 12 fun lower body and core workouts focused on increasing muscle and developing a stronger, more stable core.
• Series 2- 12 additional fun lower body and core workouts focuesd on increasing muscle and developing a stronger, more stable core. Can be done in 20 minutes!
• Series 3 - 12 workouts for improving lower body and core strength and mass.

Deadlift Program

• One session per week linear deadlift program to increase your maximal deadlift strength. 20 minute sessions you can continue to add in until you are satisfied with your gains!

Starting Strength

• A strength program that was designed by Mark Rippetoe. It is known as one of the best, yet most simple programs out there. This program is great for beginners, or seasoned strength athletes!

Dumbbell Strength Series

• Series 1 - Get strong. Move slow. 12 sessions to improve overall strength using slow movement with only dumbbells. Are you up for the challenge?
• Series 2 - Get strong. Move slow. 12 sessions to improve overall strength using slow movement with only dumbbells.

Kettlebell Series 1

• 12 kettlebell workouts designed to increase power, strength, and muscle endurance!

Oly EMOM Series

• Series 1- 12 EMOM (Every Minute on the Minute) sessions for those who LOVE the Olympic lifts - but are tight on time! Add in 1-2 times a week then repeat with more weight!
• Series 2 - Another 12 Oly lifiting sessions that can be done in 20 minutes or less!

Oly Linear Program

• Simple - linear Olympic weightlifting workouts to help you hone in on technique and performance with 2-3 dedicated sessions per week.

Power 30

• Series 1 - 30 minutes to get STRONG! 12 sessions to build overall strength in just 1-2 sessions per week. Back Squat - Deadlift - Bench Press - Front Squat - Overhead Press.
• Series 2 - 30 minutes to get STRONG - again! 12 MORE sessions to build overall strength in just 1-2 session per week. Back Squat - Deadlift - Bench Press - Front Squat - Overhead Press.

Starting Strength

• Simple - extremely popular linear program designed to build strength in the major lifts. Designed by Mark Rippetoe.

Suns Out Guns Out Series

• Series 1 - 12 bodybuilding/isolation workouts to build muscle, strength, and stamina in the upper body. Great to do on their own or in addtiion to the SP Daily Workouts.
• Series 2- 12 MORE bodybuilding/isolation workouts to build muscle, strength, and stamina in the upper body. Great to do on their own or in addtiion to the SP Daily Workouts.
• Series 3- 12 EVEN MORE bodybuilding/isolation workouts to build muscle, strength, and stamina in the upper body. Great to do on their own or in addtiion to the SP Daily Workouts.

If you're wanting to work on your endurance or train for a 5k or half marathon, we have 7 endurance specific Extra Progrms for you to choose from!

52 Week Endurance

• Increase your overall aerobic capacity. Great of high intensity intervals and steady state cardio.

5k Program

• 8 weeks to prep you for the big race! Developed alongside Chris Hinshaw of Aerobic Capacity.

Assault Bike Wave

• Improve your overall capacity, pacing ability, and performance on the Assault or any other fan bike.

Endurance On Ramp

• 12 sessions to prep you for 52 Week Endurance or to add in as extra work any time!

Extra Endurance

• Super simple and effective endurance sessions to add to the 52 Week program (or how/whenever)!

Half Marathon Program

• 6-week program for those with a moderate running base to prepare to compelte a half marathon.

Rowing Stamina Program

• Build your overall rowing stamina with this 14-week program.

Wanting to work on your push ups? Maybe get a your first pull up? We have 10 specific bodyweight skills Extra Programs that you can easily follow and build strength in vairous movements.

Bodyweight Strength Program

• 8 sessions designed to increase strength, joint stability and overall body awareness through strict movements and holds. High skills like kipping - not required.

Gymnastics EMOMs

• 20 workouts designed for those who have developed skills like kipping pull-up, handstand push ups, or muscle ups. A great way to apply your technical skills in a workout setting. 

Improve Your Squat

• Whether you're new to squatting or have been doing it for years, this program will help you squat BETTER!

No Equipment Workouts

• Stuck in a hotel room? Your in-laws basement? Or your kids soccer game? We've got you! 20 equipment free workouts for your best and worst case scenarios!

Pull Up (First Kipping)

• It's time to get that first kipping pull up! 3 session program that can be repeated weekly to build the technique and strength needed to achieve a kipping pull up!

Pull Up (Kipping Stamina)

• Able to do 1 or a few kipping pull ups, but need work stringing together bigger sets? This simple program is for you! 3 workouts you can add in with your regular fitness!

Pull Up (Strict)

• The holy grail of pull ups! Use this program to build the strength and technique to get your first unassisted strict pull up!

Push Up - First Push Up

• Ready to progress from knee push ups? This program had been designed to help build the core and upper body strength for just that in 10-15 minute sessions / 3x per week!

Push Up - Stamina

• Tired of fatigue setting in so quickly on push up workouts? We've got you! 3 sessions designed to help you to perform bigger sets with less rest in between.

Toes To Bar Program

• 3 skill and stamina building sessions you can repeat each week for 6-8 weeks to build more efficient toes to bar!

Looking for some variety in your training? Check out 15 speciality specific Extra programs, like Bro Sesh, Diagnostics, Sandbag, Active Recovery & more!

Active Recovery

• 20-30 minute upper, lower, or full body active recovery sessions. Great for when you need to move but aren't looking for intesity or heavy loads, returning from sickness or injury.

Bro Session Programs

• Bro Sessions V1:When you are short on time, but can't decide between building your engine or building bi's... Designed to be done solo or with your favorite 'bro(s).'
• Bro Sessions V2:8 MORE Bro Sesh workouts that keep the spirit of the original program where strength meets intensity. Can be done solo or as a team with your favorite 'bro(s).'
• Bro Sessions V3:8 EVEN MORE Bro Sesh workouts with lower body resistance training added into the mix of strength meets intensity.
• Bro Sessions V4: Get your sweat and your pump on with just a pair of dumbells in this Bro Sesh series!

Diagnostics

• Ready to TEST your fitness? 16 workouts. 4 levels fo each - with specific required movements, weights, and a time to beat. Test and re-test these to gauge your overall fitnes!

Kettlebell Series 1

• 12 kettlebell workouts designed to increase power, strength, and muscle endurance!

More Than Nothing Workouts

• In case of EMERGENCY - break glass! 20 workouts to maintain consistency when you want to throw in the towel!

No Equipment Workouts

• Stuck in a hotel room? Your in-laws basement? Or your kids soccer game? We've got you! 20 equipment free workouts for your best and worst case scenarios!

Sandbag Series

• Series 1- Enjoy the challenge of moving an odd, unstable load, and get after some good old grunt work! 12 sessions designed specifically with the sandbag in mind.
• Series 2- Because you can NEVER have too much sandbag... 12 MORE workouts that can be performed only using your sandbag.
• Series 3- This sandbag thin is getting serious... In this series, we add a bit more complexity and introduce some sandbag flow, going from one movement right into another.

SP Staff Birthday Workouts

• Celebrate the Street Parking staff (and a few of their kids - ha ha) with thie own special workouts!

Street Parking On Ramp

• New to this type of training? The Street Parking On Ramp program has been designed to help you build confidence and a solid foundation for our SHIFT program. You can try this program for free here!

Street Parking X GORUCK Rucking Program

• Load up your ruck and get outside!

The ULTIMATE test of consistency! Our annual challenge of 25 workouts over 25 weeks. Check out our 4 Vault Extra Progams!

2023 Street Parking Vault

• The Eqyptian mythology Vault Series! All 25 workouts from the 2023 Vault.  

2022 Street Parking Vault

• The Norse mythology Vault Series! All 25 workouts from the 2022 Vault.

2021 Street Parking Vault

• The Greek God Vault Series! All 25 workouts from the 2021 Vault.

2020 Street Parking Vault

• The inagugural Vault Series! All 25 workouts from the 2020 Vault.

Programs designed for our active duty service members to prepare for physical fitness testing.

Military PT Prep

• Designed for our active duty service-members to prepare you for your physical fitness test. It is 6 weeks long and every day is mapped out for you.

ACFT Prep

• A 6 week, 3 sessions/week series to prepare for the Army Combat Fitness test. Includes guidance for incorporating the SP Daily Workouts throughout the week. improvement.

A collection of dirty, grunt-worthy workouts divided by equipment: Battle Ropes, Sleds, and D Balls.  

Dirty Work: Battle Ropes

• Fun with battle ropes!

Dirty Work: D-Ball

• Grunt heavy odd object workouts!

Dirty Work: Sleds

• Push or pull your sled to glory!