A Week Of Workouts

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!

Workouts based on the equipment YOU have.

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.


Sample Daily Workouts

Monday

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

2023 VAULT 1: "DESHRET"

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

1 Round =

  • 15 Unbroken Dumbbell Thruster

Between Each Round Complete:

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

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

Goal: 4-6 Rounds

Coaches Notes

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

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

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

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

Movement Customizations

Dumbbell Thruster

CUSTOMIZATIONS OPTION

  • Single Dumbell Thruster

Devil Press

CUSTOMIZATIONS OPTIONS

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

2023 VAULT 1: "DESHRET"

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

1 Round =

  • 15 Unbroken Barbell Thruster

Between Each Round Complete:

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

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

Goal: 4-6 Rounds

Coaches Notes

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

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

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

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

Movement Customizations

Barbell Thruster

CUSTOMIZATIONS OPTION

  • Barbell Front Squat
  • Barbell Push Press
  • Lighter Weight

Devil Press

CUSTOMIZATIONS OPTIONS

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

2023 VAULT 1: "DESHRET"

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

1 Round =

  • 15 Unbroken Sandbag Thruster

Between Each Round Complete:

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

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

Goal: 5-7 Rounds

Coaches Notes

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

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

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

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

Movement Customizations

Sandbag Thruster

CUSTOMIZATIONS OPTIONS

  • Sandbag Shoulder to Shoulder Thruster

Sandbag Burpee

CUSTOMIZATIONS OPTION

  • No Push Up Sandbag Burpee

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

2023 VAULT 1: "DESHRET"

10 Minute AMRAP

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 8-12+ Rounds

Coaches Notes

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

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

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

Movement Customizations

Goblet Squat

CUSTOMIZATIONS OPTIONS

  • Air Squat

Burpee

CUSTOMIZATION OPTIONS

  • Stepping Burpee
  • No Push Up Burpee
  • Elevated Burpee

Tuesday

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

Tuesday 01/10/23

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

Score:Total Time

Goal: 15-20 Minutes

Coaches Notes

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

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

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

Movement Customizations

400 Meter Run

CUSTOMIZATION OPTION

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

Dumbbell Bent Over Row

CUSTOMIZATION OPTIONS

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

Dumbbell Farmer Step Up

CUSTOMIZATION OPTIONS

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

Tuesday 01/10/23

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

*This version could also be done with:

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

Score:Total Time

Goal: 15-20 Minutes

Coaches Notes

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

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

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

Movement Customizations

Run

CUSTOMIZATION OPTIONS

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

Barbell Bent Over Row

CUSTOMIZATION OPTIONS

  • Plate Bent Over Row
  • Lighter Weight

Dumbbell Farmer Step Up

CUSTOMIZATION OPTIONS

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

Sandbag Bent Over Slam

CUSTOMIZATION OPTIONS

  • Sandbag Bent Over Row
  • Sandbag High Pull

Sandbag Shoulder Step Up

CUSTOMIZATION OPTIONS

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

Tuesday 01/10/23

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

*This version could also be done with:

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

Score:Total Time

Goal: 15-20 Minutes

Coaches Notes

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

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

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

Movement Customizations

Dumbbell Bent Over Row

CUSTOMIZATION OPTIONS

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

Dumbbell Farmer Step Up

CUSTOMIZATION OPTIONS

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

Barbell Bent Over Row

CUSTOMIZATION OPTIONS

  • Plate Bent Over Row
  • Lighter Weight

Sandbag Bent Over Slam

CUSTOMIZATION OPTIONS

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

Tuesday 01/10/23

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

Score: Total Time

Goal: 12-16 Minutes

Coaches Notes

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

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

Movement Customizations

Single Arm Dumbbell Bent Over Row

CUSTOMIZATION OPTIONS

  • Single Dumbbell Bent Over Row

Unweighted Step Up

CUSTOMIZATION OPTIONS

  • Undweighted Lunge

Wednesday

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

Wednesday 01/11/23

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

Rest 3 Minutes

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

Score: Part 1 Total Time

Score: Part 2 Total Time

Goal: Part 1: 5-8 Minutes

Goal: Part 2: 5-8 Minutes

Coaches Notes

 

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

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

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

Movement Customizations

Push Up + Taps

CUSTOMIZATION OPTIONS

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

Box Jump

CUSTOMIZATION OPTIONS

  • Unweighted Step Up
  • Jump Over

Dumbbell Power Snatch

CUSTOMIZATION OPTIONS

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

Wednesday 01/11/23

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

Rest 3 Minutes

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

Score: Part 1 Total Time

Score: Part 2 Total Time

Goal: Part 1: 5-8 Minutes

Goal: Part 2: 5-8 Minutes

Coaches Notes

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

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

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

Movement Customizations

Barbell Bench Press

CUSTOMIZATION OPTIONS

  • Barbell Floor Press
  • Lighter Weight

Box Jump

CUSTOMIZATION OPTIONS

  • Unweighted Step Up
  • Jump Over

Barbell Power Snatch

CUSTOMIZATION OPTIONS

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

Wednesday 01/11/23

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

Rest 3 Minutes

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

Score: Part 1 Total Time

Score: Part 2 Total Time

Goal: Part 1: 5-8 Minutes

Goal: Part 2: 5-8 Minutes

Coaches Notes

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

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

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

Movement Customizations

Push Up + Taps

CUSTOMIZATION OPTIONS

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

Box Jump

CUSTOMIZATION OPTIONS

  • Unweighted Step Up
  • Jump Over

Sandbag Ground to Overhead

CUSTOMIZATION OPTIONS

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

Wednesday 01/11/23

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

Rest 1 Minute After Part 1

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

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

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

Goal: 4-6+ Rounds for Each Part

Coaches Notes

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

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

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

Movement Descriptions

Push Up + Taps

CUSTOMIZATION OPTIONS

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

Low Jump

CUSTOMIZATION OPTION

  • Low Jump Over

Low Jump Over

CUSTOMIZATION OPTIONS

  • Step Over
  • Quick Steps
  • Line Hop

Dumbbell Hang Power Snatch

CUSTOMIZATION OPTIONS

  • Dumbbell Overhead Swing
  • Kettlebell Overhead Swing

Thursday

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

Thursday 01/12/23

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

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

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

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

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

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

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

Movement Customizations

Double Unders / DB Hop Overs

CUSTOMIZATION OPTIONS

  • Skip Over
  • Line Hop

Wall Ball

CUSTOMIZATION OPTIONS

  • Single Dumbbell Thruster
  • Empty Barbell Thruster

Kipping Pull Up

CUSTOMIZATION OPTIONS

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

Thursday 01/12/23

16 Min AMRAP

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

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

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

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

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

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

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

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

Movement Customizations

Double Unders / DB Hop Overs

CUSTOMIZATION OPTIONS

  • Skip Over
  • Line Hop

Barbell Thruster

CUSTOMIZATION OPTIONS

  • Barbell Front Squat
  • Barbell Push Press
  • Lighter Weight

Kipping Pull Up

CUSTOMIZATION OPTIONS

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

Thursday 01/12/23

16 Min AMRAP

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

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

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

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

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

Coaches Notes

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

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

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

Movement Customizations

Double Unders / DB Hop Overs

CUSTOMIZATION OPTIONS

  • Skip Over
  • Line Hop

Sandbag Thruster

CUSTOMIZATION OPTIONS

  • Sandbag Shoulder to Shoulder Thruster

Kipping Pull Up

CUSTOMIZATION OPTIONS

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

Thursday 01/12/23

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

Score: Total Number of SQUAT + ROW Reps ONLY

Goal: 105-165+ Reps

Coaches Notes

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

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

Movement Descriptions

Single Unders

CUSTOMIZATION OPTIONS

  • Toe Taps

Air Squats

CUSTOMIZATION OPTIONS

  • Assisted Air Squat
  • Squat to Target

Inverted Row

CUSTOMIZATION OPTIONS

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

Friday

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

Friday 01/13/23

6 Rounds

Complete the following UNBROKEN:

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

Rest 1-2 Minutes Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

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

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

Score: Total Time

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

Goal: 15-18 Minutes

Coaches Notes

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

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

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

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

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

Movement Customizations

Dumbbell Power Clean

CUSTOMIZATION OPTIONS

  • Dumbbell Hang Power Clean

Dumbbell Push Jerk

CUSTOMIZATION OPTIONS

  • Dumbbell Push Press
  • Dumbbell Shoulder Press

Dumbbell Power Clean & Jerk

CUSTOMIZATION OPTIONS

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

Friday 01/13/2022

5 Rounds

Each Round is a Complex that is intended to be UNBROKEN

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

Rest 2 Minutes Between Rounds

Suggestions
Men: 75-115#

Women: 55-75#

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

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

Goal: Challenge yourself but move well

Coaches Notes

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

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

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

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

Movement Customizations

Barbell Power Clean

CUSTOMIZATION OPTIONS

  • Barbell Hang Power Clean
  • Lighter Weight

Barbell Push Jerk

CUSTOMIZATION OPTIONS

  • Barbell Push Press
  • Lighter Weight

Barbell Power Clean & Jerk

CUSTOMIZATION OPTIONS

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

Friday 01/13/23

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

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

Rest 2 Minutes Between Rounds

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

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

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

Goal: All 10 Rounds

Coaches Notes

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

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

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

Movement Descriptions

Dumbbell Hang Power Clean

CUSTOMIZATION OPTION

  • Single Dumbbell Hang Power Clean
  • Dumbbell Eye Level Swing

Dumbbell Shoulder Press

CUSTOMIZATION OPTIONS

  • Single Dumbbell Shoulder Press
  • Alternating Dumbbell Shoulder Press

Saturday

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

Saturday 01/14/23

800 Meter Run

then

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

then

800 Meter Run

**This version could also be done with:

  • Sandbag Atlas Lunge
Suggestions
Men: 40# DBs

Women: 25# DBs

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

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

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

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

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

Alternate Version:

5 Rounds

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

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

Movement Customizations

Dumbbell Atlas Lunge

CUSTOMIZATION OPTIONS

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

Toes To Bar

CUSTOMIZATION OPTIONS

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

Weighted Sit Up

CUSTOMIZATION OPTIONS

  • Sit Up
  • Alternating V-Up

Sandbag Atlas Lunge

CUSTOMIZATION OPTIONS

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

Saturday 01/14/23

800 Meter Run

then

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

then

800 Meter Run

**This version could also be done with:

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

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

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

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

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

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

Movement Customizations

Barbell Atlas Lunge

CUSTOMIZATION OPTIONS

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

Toes To Bar

CUSTOMIZATION OPTIONS

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

Weighted Sit Up

CUSTOMIZATION OPTIONS

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

Saturday 01/14/23

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

then

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

then

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

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

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

Score: Total Time

Goal: 16-22 Minutes

Coaches Notes

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

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

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

Movement Customizations

Barbell Atlas Lunge

CUSTOMIZATION OPTIONS

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

Toes To Bar

CUSTOMIZATION OPTIONS

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

Weighted Sit Up

CUSTOMIZATION OPTIONS

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

Saturday 01/14/23

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

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

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

When clock hits 18 Minutes:

(Together) 800 Meter Run

**This version can also be done with:

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

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

Score: Number of Completed Rounds + Reps from the AMRAP

Score: Total Time

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

Goal: 22-24 Minutes

Coaches Notes

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

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

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

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

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

Movement Customizations

Dumbbell Atlas Lunge

CUSTOMIZATION OPTIONS

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

Toes To Bar

CUSTOMIZATION OPTIONS

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

Weighted Sit Up

CUSTOMIZATION OPTIONS

  • Sit Up
  • Alternating V-Up

Barbell Atlas Lunge

CUSTOMIZATION OPTIONS

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

Sandbag Atlas Lunge

CUSTOMIZATION OPTIONS

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

Confidence in your training.

We might not be there in person to cheer you on, but you are not alone. 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.

Workouts for every focus.

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!!


Sample Extra Program Workouts

Strength Focused

Dumbbell Strength Program | Session 4

Part 1

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

  • 6 Supported Single Leg Romanian Deadlift (Left Leg)

  • 6 Supported Single Leg Romanian Deadlift (Right Leg)

Part 2

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

  • 6 Slow Dumbbell Deadlifts

  • 12 Alternating Bent Over Row

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

Coaches Notes

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

—Supported Single Leg RDL

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

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

—Dumbbell Deadlift

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

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

—Alternating Bent Over Row

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

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

Oly EMOM Program | Session 8

Every Minute On The Minute for 16 Minutes

Min 1:

1 Power Clean
+
2 Hang Squat Clean

Min 2:

1 Squat Clean
+
2 Front Squat

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

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

Optional Lifting

  • 4 x 3 Clean Pull

  • 4 x 3 Pause Back Squat

Endurance Focused

Endurance Session

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

Run Version

Run Version

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

Rest 3 Min (12-15)

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

Rest 2 Min (24-26)

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

Rest 1 Min (32-33)

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

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

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

Coaches Notes

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

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

Row Version

Row Version

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

Rest 3 Min (12-15)

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

Rest 2 Min (24-26)

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

Rest 1 Min (32-33)

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

Score: Total Distance

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

Coaches Notes

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

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

Bike Version

Bike Version

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

Rest 3 Min (12-15)

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

Rest 2 Min (24-26)

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

Rest 1 Min (32-33)

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

Score: Total Calories

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

Coaches Notes

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

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

Timed Version

Timed Version

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

Rest 3 Min (12-15)

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

Rest 2 Min (24-26)

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

Rest 1 Min (32-33)

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

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

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

Coaches Notes

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

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

Run (Threshold)

2 Rounds

  • Run 1000 Meters - Moderate

    —Rest 3 Minutes

  • Run 400 Meters - Fast

    —Rest 3 Minutes

  • Run 600 Meters - Fast

    —Rest 5 Minutes

Total Distance: 4000 Meters

Score: Total Time (including rest)

Goal:

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

Bodyweight/Skills Focused

Push Up Stamina Program | Session 1

Session 1

3 sets:

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

      —Rest at least 1 minute between sets

then…

3 sets:

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

      —Rest 1 minute between sets

Coaches Notes

—Slow Lower Push Up + Max Reps Push Ups

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

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

Customization:

    • Slow lower from toes into knee push ups

—Plank Up Downs

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

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

Customization:

    • Break the plank up downs and accumulate 1 minute

Bodyweight Strength Program | Session 1

Part 1

3-4 Rounds

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

Part 2

2-3 Rounds

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

Maintenance/Recovery

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

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

Options for everyone.

Whether you've never worked out, getting back to moving after a long hiatus, or workout every day - there are options for you! No matter where you are in life, there is an opportunity to be consistent. It all starts with you and you are capable of taking control of your fitness!

Workouts for those just beginning.

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.


Sample On Ramp Program

How It Works

SESSION DURATION: 15-25 Minutes

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

Session

Session Workout:

5 Rounds
  • 20 Air Squat
  • 1 Minute Continuous Movement (Jog, Row, Bike, Etc)

--Rest 30 seconds between rounds--

Score: Total time including rest

Goal: 12 minutes or less

Coaches Notes:

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!

Find consistency in your workouts.

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!

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