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

2022 Vault: Sif Program A
Movement Demo: Kettlebell Overhead Swing
Movement Demo: Run
Movement Demo: Dumbbell Thruster

2022 VAULT 14: "SIF"

6 Rounds

  • 15 Kettlebell Overhead Swing
  • 200 Meter Run
  • 12 Dumbbell Thruster

Rest 1 minute between rounds

Weight Suggestions:
Men: 40# DBs / 40-55# KB
Women: 25# DBs / 25-35# KB
 
Extra Challenge:
Men: 50# DBs for Thrusters
Women: 35# DBs for Thrusters
***Could also go with a heavier KB if you have one!

Score: Fastest Round
Score: Slowest Round

Goal: 2:00-3:30

Coaches Notes

We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the dumbbells. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

Movement Customizations

Kettlebell Overhead Swing

CUSTOMIZATIONS OPTIONS

  • Kettlebell Eye Level Swing
  • Dumbbell Overhead Swing
  • Dumbbell Eye Level Swing

200 Meter Run

CUSTOMIZATION OPTIONS

  • 1 Minute of Double Unders
  • 1 Minute of Quick Step Ups
  • 1 Minute of Single Unders
  • 1 Minute of Toe Taps

Dumbbell Thruster

CUSTOMIZATIONS OPTION

  • Single Dumbell Thruster
2022 Vault: Sif Program B
Movement Demo: Kettlebell Overhead Swing
Movement Demo: Run
Movement Demo: Barbell Thruster

2022 VAULT 14: "SIF"

6 Rounds

  • 15 Kettlebell Overhead Swing
  • 200 Meter Run
  • 12 Barbell Thruster
Rest 1 minute between rounds
 
Weight Suggestions:
Men: 75-95# / 40-55# KB/DB
Women: 55-65# / 25-35# KB/DB
 
Extra Challenge:
Men: 115#+ for Thrusters
Women: 75#+ for Thrusters
***Could also go with a heavier KB if you have one!

Score: Fastest Round
Score: Slowest Round

Goal: 2:00-3:30

Coaches Notes

We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

Movement Customizations

Kettlebell Overhead Swing

CUSTOMIZATIONS OPTIONS

  • Kettlebell Eye Level Swing
  • Dumbbell Overhead Swing
  • Dumbbell Eye Level Swing

200 Meter Run

CUSTOMIZATION OPTIONS

  • 1 Minute of Double Unders
  • 1 Minute of Quick Step Ups
  • 1 Minute of Single Unders
  • 1 Minute of Toe Taps

Barbell Thruster

CUSTOMIZATIONS OPTION

  • Barbell Front Squat
  • Barbell Push Press
  • Lighter Weight
2022 Vault: Sif Program C
Movement Demo: Kettlebell Overhead Swing
Movement Demo: Row
Movement Demo: Assault Bike
Movement Demo: Barbell Thruster

2022 VAULT 14: "SIF"

6 Rounds

  • 15 Kettlebell Overhead Swing
  • 18 Cal (M) / 13 Cal (W) Row - OR - 15 Cal (M) / 11 Cal (W) Assault Bike
  • 12 Barbell Thruster

Rest 1 minute between rounds

Weight Suggestions:
Men: 75-95# / 40-55# KB/DB
Women: 55-65# / 25-35# KB/DB

Extra Challenge:
Men: 115#+ for Thrusters
Women: 75#+ for Thrusters
***Could also go with a heavier KB if you have one!

Score: Fastest Round
Score: Slowest Round

Goal: 2:00-3:30

Coaches Notes

We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the bike/row, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the bike/row go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.

Movement Customizations

Kettlebell Overhead Swing

CUSTOMIZATIONS OPTIONS

  • Kettlebell Eye Level Swing
  • Dumbbell Overhead Swing
  • Dumbbell Eye Level Swing

Barbell Thruster

CUSTOMIZATIONS OPTION

  • Barbell Front Squat
  • Barbell Push Press
  • Lighter Weight
2022 Vault: Sif SHIFT
Movement Demo: Kettlebell Eye Level Swing
Movement Demo: Continuous Movement
Movement Demo: Dumbbell Squat + Press

2022 VAULT 14: "SIF"

2 Sets

Each Set is a 7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes) of:

  • 10 Kettlebell Eye Level Swing
  • 30 Seconds Continuous Movement (Jog, Row, Bike, Etc)
  • 10 Dumbbell Squat + Press

Rest 1 minute between SETS

*Continuous Movement Options: jog/run, row, bike, taps, single unders (jump rope), or low step ups

Weight Suggestions:
Men: 15-25# DBs - AND/OR - 35-50# Single DB/KB
Women: 10-15# DBs - AND/OR - 15-25# Single DB/KB

Score: Total # of Completed Rounds + Any Additional Reps from BOTH Sets COMBINED

Goal: 7-10+ Rounds

Coaches Notes

The way this one works is you'll cycle through 10 swings, 30 seconds of movement, and 10 squat+press as many times as you can in 7 minutes. That's one set. Rest 1 minute and then start back over for another 7-minute bout.

Choose a weight for the swings and for the squat + press that allows you to knock out those 10 reps in no more than 2 sets for the entire workout. Focus on keeping a proud chest during the "bottom" part of the swing and on a tight belly in the squat and press. Find an uncomfortable pace on the 30 seconds of movement since it's 30 seconds at a time. Each 30 second effort is worth 2 reps - 1 rep for reaching halfway and 1 rep for completion!

Movement Customizations

Kettlebell Eye Level Swing

CUSTOMIZATIONS OPTIONS

  • Kettlebell Deadlift
  • Dumbbell Eye Level Swing
  • Dumbbell Deadlift

Dumbbell Squat + Press

CUSTOMIZATION OPTIONS

  • Goblet Squat + Press
  • Single Dumbbell Squat + Press
  • Dumbbell Squat to Target + Press

Tuesday

Program A Demo
Movement Demo: Dumbbell Power Clean
Movement Demo: Burpee

Tuesday 04/12/2022

10 Rounds
  • 10 Dumbbell Power Clean
  • 10 Burpee
 
Weight Suggestions:
Men: 40-50# DBs
Women: 25-35# DBs
 
Extra Challenge:
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.

Score: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

Movement Customizations

Dumbbell Power Clean

CUSTOMIZATION OPTION

  • Dumbbell Hang Power Clean

Burpee

CUSTOMIZATION OPTIONS

  • Stepping Burpee
  • No Push Up Burpee
  • Elevated Burpee
Program B Demo
Movement Demo: Barbell Power Clean
Movement Demo: Burpee

Tuesday 04/12/2022

10 Rounds
  • 10 Barbell Power Clean
  • 10 Burpee
Weight Suggestions:
Men: 75-135#
Women: 55-85#
 
Extra Challenge
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.

Score: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)
Score: Weight Used

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you choose your weight appropriately, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

Movement Customizations

Barbell Power Clean

CUSTOMIZATION OPTIONS

  • Barbell Hang Power Clean
  • Lighter Weight

Burpee

CUSTOMIZATION OPTIONS

  • Stepping Burpee
  • No Push Up Burpee
  • Elevated Burpee
Program C Demo
Movement Demo: Sandbag Power Clean
Movement Demo: Burpee

Tuesday 04/12/2022

10 Rounds
  • 10 Sandbag Power Clean
  • 10 Burpee
Weight Suggestions:
Men: 50-70#
Women: 25-45#
 
Extra Challenge:
Men/Women: Must be done as as EMOM (Every Minute on the Minute) - Completing both the Power Cleans and the Burpees in the minute for 10 minutes.

Score: Total Time (If you did the EMOM version - just click Extra Challenge Box Complete and enter score as 10:00)

Goal: 10-15 Minutes

Coaches Notes

Who doesn't want to do 100 power cleans and 100 burpees?!

If you set yourself up properly, the goal range should be no problem. It will be challenging no doubt, but doable.

Power cleans should be unbroken for most if not all the way. You can also release the bag on the way down between each rep, just make sure you set right back up for the next one.

Choose a burpee variation that you can consistently complete 10 reps in 30-45 seconds each time.

Movement Customizations

Sandbag Power Clean

CUSTOMIZATION OPTIONS

  • Sandbag Ground to Shoulder
  • Sandbag High Pull

Burpee

CUSTOMIZATION OPTIONS

  • Stepping Burpee
  • No Push Up Burpee
  • Elevated Burpee
SHIFT Demo
Movement Demo: Dumbbell Hang Power Clean
Movement Demo: Burpee

Tuesday 04/12/2022

10 Minute AMRAP (As Many Rounds and Reps as Possible in 10 Minutes)
  • 12 Dumbbell Hang Power Clean
  • 6 Burpee
 
Weight 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 Completed Rounds + Any Additional Reps

Goal: 7-9+ Rounds

Coaches Notes

For this one, you'll rotate back and forth between 12 hang cleans and 6 burpees as many times as you can until 10 minutes are up!

Go with a weight for the hang power cleans that you are capable of doing all 12 reps without breaking. It may be smart to break them up into 6-6 or 7-5 from the start so that you can keep the same pace for all 10 minutes. Find a pace and/or customization on the burpee that allow you to get those done in 40 seconds or less.

Movement Customizations

Dumbbell Hang Power Clean

CUSTOMIZATION OPTIONS

  • Single Dumbbell Hang Power Clean
  • Dumbbell Eye Level Swing

Burpee

CUSTOMIZATION OPTIONS

  • Stepping Burpee
  • No Push Up Burpee
  • Elevated Burpee

Wednesday

Program A Demo
Movement Demo: Hop Over
Movement Demo: Dumbbell Squat
Movement Demo: Toes to Bar

Wednesday 04/13/2022

AMRAP 12 Minutes (As Many Rounds and Reps as Possible in 12 Minutes)

  • 21 Hop Over
  • 7 Dumbbell Squat
  • 21 Hop Over
  • 7 Toes to Bar

**If doing V-Ups/Alternating V-Ups/Sit Ups - increase reps to 12 each time.
**May also choose to do this workout with double unders.

Weight Suggestions:
Men: 40# DBs
Women: 25# DBs
 
Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speedbump in between the squats and toes to bar. They should take less than 20 seconds each time.

Choose a weight on the squats that you could go unbroken. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.

For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.

Movement Customizations

Hop Over

CUSTOMIZATION OPTIONS

  • Skip Over
  • Line Hop
  • Line Skip Over
  • Pause Hop Over

Dumbbell Squat

CUSTOMIZATION OPTIONS

  • Dumbbell Goblet Squat
  • Air Squat

Toes to Bar

CUSTOMIZATION OPTIONS

  • Knee Up
  • Dumbbell Supine Toe Touch
  • Weighted Sit Up
  • Sit Up
Program B Demo
Movement Demo: Hop Over
Movement Demo: Barbell Front Squat
Movement Demo: Toes to Bar

Wednesday 04/13/2022

AMRAP 12 Minutes (As Many Rounds and Reps as Possible in 12 Minutes)

  • 21 Hop Over
  • 7 Barbell Front Squat
  • 21 Hop Over
  • 7 Toes to Bar

**If doing V-Ups/Alternating V-Ups/Sit Ups - increase reps to 12 each time.
**May also choose to do this workout with double unders - or for a fun challenge, hop over your barbell!

Weight Suggestions:
Men: 95#
Women: 65#
 
Extra Challenge:
Men: 115-135#
Women: 75-95#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speedbump in between the squats and toes to bar. They should take less than 20 seconds each time.

Choose a weight on the squats that you could go unbroken. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.

For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.

Movement Customizations

Hop Over

CUSTOMIZATION OPTIONS

  • Skip Over
  • Line Hop
  • Line Skip Over
  • Pause Hop Over

Barbell Front Squat

CUSTOMIZATION OPTIONS

  • Plate Hug Squat
  • Lighter Weight

Toes to Bar

CUSTOMIZATION OPTIONS

  • Knee Up
  • Dumbbell Supine Toe Touch
  • Weighted Sit Up
  • Sit Up
Program C Demo
Movement Demo: Hop Over
Movement Demo: Sandbag Front Squat
Movement Demo: Toes to Bar

Wednesday 04/13/2022

AMRAP 12 Minutes (As Many Rounds and Reps as Possible in 12 Minutes)

  • 21 Hop Over
  • 7 Sandbag Front Squat
  • 21 Hop Over
  • 7 Toes to Bar

**If doing V-Ups/Alternating V-Ups/Sit Ups - increase reps to 12 each time.
**May also choose to do this workout with double unders - or for a fun challenge, hop over your sandbag!

Weight Suggestions:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

Coaches Notes

Be careful not to come out of the gate too hot on this one. The rounds will go fairly quickly but we don't want you gassing out at like the 3:00 mark so pick a moderate pace to start. The hop overs are just a little speedbump in between the squats and toes to bar. They should take less than 20 seconds each time.

The squats should be unbroken. Keep the elbows up so you don't get pulled forward. Even if you slow down or take a pause somewhere in the middle of the set, that is better than putting the weight down and having to pick it back up again.

For the toes to bar, go with a variation that you can complete 7 reps in 1-2 sets the whole way.

Movement Customizations

Hop Over

CUSTOMIZATION OPTIONS

  • Skip Over
  • Line Hop
  • Line Skip Over
  • Pause Hop Over

Sandbag Front Squat

CUSTOMIZATION OPTION

  • Sandbag Shoulder Squat

Toes to Bar

CUSTOMIZATION OPTIONS

  • Knee Up
  • Dumbbell Supine Toe Touch
  • Weighted Sit Up
  • Sit Up
SHIFT Demo
Movement Demo: Hop Over
Movement Demo: Skip Over
Movement Demo: Goblet Squat
Movement Demo: Sit Up

Wednesday 04/13/2022

7 Rounds
  • 21 Hop Over-OR- Skip Over
  • 7 Goblet Squat
  • 21 Hop Over-OR- Skip Over
  • 7 Sit Up
Weight Suggestions:
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total Time

Goal: 10-14 Minutes

Coaches Notes

For this workout, you'll perform 21 hop or skip overs, then 7 squats, then another 21 hop or skip overs, and 7 sit ups. That's one round. Repeat 6 more times for a total of 7.

You're aiming for each round to take 1:30-2:00. Each set of the hop or skip overs should take no longer than 20 seconds so be sure to pick an object to hop or skip over that you're super confident with - even if that's a line in the floor! Pick a weight for the goblet squats that is challenging for you but fight to get all 7 reps done without setting the weight down each round. That may mean taking a few seconds to pause at the top of the last rep or two. The sit ups should take no longer than 20-30 seconds. Customize with assistance if you need to!

Movement Descriptions

Hop Over

CUSTOMIZATION OPTIONS

  • Skip Over
  • Line Hop
  • Line Skip Over
  • Pause Hop Over

Goblet Squat

CUSTOMIZATION OPTION

  • Air Squat

Sit Up

CUSTOMIZATION OPTIONS

  • Band Assisted Sit Up
  • Foot Anchored Sit Up

Thursday

Program A Demo
Movement Demo: Dumbbell Deadlift
Movement Demo: Dumbbell Push Up & Pull Across

Thursday 04/14/2022

8 Rounds

  • 12 Dumbbell Deadlift
  • 12 Push Up + Pull Across
Weight Suggestions:
Men: 40# DBs
Women: 25# DBs
 
Extra Challenge:
Men: 50# DBs / Increase Push Up + Pull Across to 16
Women: 35# DBs / Increase Push Up + Pull Across to 16

Score: Total Time

Goal:12-16 Minutes

Coaches Notes

We are shooting for 1:30-2:00 per round today. Don't get sloppy on the deadlifts, make sure you set up properly for every rep and you stand up all the way at the top. Choose a weight that you can perform these in 1-2 sets the whole way.

The push up + pull across may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

Movement Customizations

Dumbbell Deadlift

CUSTOMIZATION OPTIONS

  • Dumbbell Sumo Deadlift
  • Kettlebell Deadlift

Push Up + Pull Across

CUSTOMIZATION OPTIONS

  • Push Up + Tap + Tap
  • Knee Push Up + Plank Pull Across
  • Elevated Push Up + Taps
Program B Demo
Movement Demo: Barbell Deadlift
Movement Demo: Dumbbell Push Up & Pull Across

Thursday 04/14/2022

8 Rounds

  • 12 Barbell Deadlift
  • 12 Push Up + Pull Across

**If you don't have a dumbbell for Push Up + Pull Across - you may do Push Up + Taps or Push Up and Over a Plate.

Weight Suggestions:
Men: 135-165# / 40-50# DB
Women: 85-105# / 25-35# DB
 
Extra Challenge:
Men: 185-225# / Increase Push Up + Pull Across to 16
Women: 125-155# / Increase Push Up + Pull Across to 16

Score: Total Time
Score: Weight Used

Goal:12-16 Minutes

Coaches Notes

We are shooting for 1:30-2:00 per round today.

Choose a weight on the deadlifts that you can finish the reps in 1-2 sets in every round. Make sure you are keeping your chest up and back flat as you initiate each rep.

The push up + pull across may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

Movement Customizations

Barbell Deadlift

CUSTOMIZATION OPTIONS

  • Barbell Sumo Deadlift
  • Lighter Weight

Push Up + Pull Across

CUSTOMIZATION OPTIONS

  • Push Up + Tap + Tap
  • Knee Push Up + Plank Pull Across
  • Elevated Push Up + Taps
Program C Demo
Movement Demo: Sandbag Over Shoulder
Movement Demo: Sandbag Push Up & Lateral Drag

Thursday 04/14/2022

8 Rounds

  • 6-10 Sandbag Over Shoulder
  • 12 Sandbag Push Up + Lateral Drag
Weight Suggestions:
Men: 50-70# Sandbag (10 Reps of Over Shoulder)
Women: 25-45# Sandbag (10 Reps of Over Shoulder)
 
Extra Challenge:
Men: 100-150# Sandbag (6-8 Reps of Over Shoulder)
Women: 60-80# Sandbag (6-8 Reps of Over Shoulder)
**If doing the Extra Challenge - Heavy Bag option of Sandbag Over Shoulder for this one - you may use a lighter sandbag or a dumbbell for Push Up + Drag.

Score: Total Time
Score: Weight Used

Goal:12-16 Minutes

Coaches Notes

We are shooting for 1:30-2:00 per round today.

Choose a rep count on the sandbag over the shoulders that you can complete them in :30-:45. Reduce the reps if they start taking over a minute. Make sure you are keeping your chest up and back flat as you initiate each rep.

The push up + lateral drag may slow down a bit as the workout progresses. We just don't want to end up going to failure. So, break up the reps early. Choose a variation that you can complete 12 reps in 1-3 sets each time.

Movement Customizations

Sandbag Over Shoulder

CUSTOMIZATION OPTIONS

  • Sandbag High Pull
  • Sandbag Power Clean
  • Sandbag Ground to Shoulder

Sandbag Push Up + Lateral Drag

CUSTOMIZATION OPTIONS

  • Knee Push Up + Plank Lateral Drag
  • Sandbag Push Up & Over
  • Sandbag Plank Up & Over
SHIFT Demo
Movement Demo: Dumbbell Deadlift
Movement Demo: Push Up + Taps

Thursday 04/14/2022

10 Rounds

  • 30 Seconds Dumbbell Deadlift
  • 30 Seconds Push Up + Taps
Weight Suggestions:
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total Reps of Both Movements COMBINED

Goal: 130-180+ Reps

Coaches Notes

The way this one works is you'll perform as many deadlifts as you can from 0:00-0:30, then from 0:30-1:00, you'll do as many push up + taps as you can. That's one round. Continue following that pattern until 10:00.

You're aiming for 9-12 deadlifts and 4-6 push up + taps for each round. Choose a weight with which you can knock out 5-8 reps at a time. Keep breaks short since you only have 30 seconds to work and transition to the push up + taps. Pick a customization for the push ups if you're struggling to get at least 4 reps in those 30 seconds!

Movement Descriptions

Dumbbell Deadlift

CUSTOMIZATION OPTIONS

  • Dumbbell Sumo Deadlift
  • Kettlebell Deadlift

Push Up + Taps

CUSTOMIZATION OPTIONS

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

Friday

Program A Demo
Movement Demo: Run
Movement Demo: Dumbbell Step Up Over
Movement Demo: Kipping Pull Up

Friday 04/15/2022

4 Rounds

  • 200 Meter Run
  • 12 Dumbbell Step Up Over
  • 200 Meter Run
  • 12 Kipping Pull Up

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups
**Could also do this version with Sandbag Shoulder Step Up Over

Suggestions:
Men: 40-50# DBs / 20-24" Box
Women: 25-35# DBs / 16-20" Box
 
Extra Challenge:
Men/Women: 5 Rounds
**Only do Extra Challenge if the first 4 rounds are each under 3:30

Score: Fastest Round

Score: Slowest Round

Goal:3:15-4:30

Coaches Notes

We are looking for full send here - especially on the runs which should be a minute or less each time. The first couple rounds should be closer to the lower part of the goal range and if you are really sending it, the later round times will creep up to the higher end of the goal range. But, all 4 rounds should be within that window.

It is a step up OVER not just a step up. Practice your pivot on top of the box during your warm up. This movement is all about efficiency so hitting a few warm up sets, even unweighted will help you be more fluid in the workout. See if you can go unbroken on these for at least the first two rounds.

Choose a pull up variation that you can get through them in under a minute and in 1-3 sets the whole way. Keep the breaks short, you get a juicy 2 minute rest right after the pull ups!

Movement Customizations

200-Meter Run

CUSTOMIZATION OPTIONS

  • 1 Minute of Double Unders
  • 1 Minute of Quick Step Ups
  • 1 Minute of Single Unders
  • 1 Minute of Toe Taps

Dumbbell Step Up Over

CUSTOMIZATION OPTIONS

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

Kipping Pull Up

CUSTOMIZATION OPTIONS

  • Inverted Row
  • Barbell Bent Over Row
  • Banded Kipping Pull Up
  • Dumbbell Bent Over Row
Program C Demo
Movement Demo: Assault Bike
Movement Demo: Row
Movement Demo: Dumbbell Step Up Over
Movement Demo: Kipping Pull Up

Friday 04/15/2022

4 Rounds

  • 15 Cal (M) / 11 Cal (W) Assault Bike-OR- 18 Cal (M) / 13 Cal (W) Row
  • 12 Dumbbell Step Up Over
  • 15 Cal (M) / 11 Cal (W) Assault Bike
  • -OR- 18 Cal (M) / 13 Cal (W) Row
  • 12 Kipping Pull Up

Rest 2 Minutes Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups
**Could also do this version with Sandbag Shoulder Step Up Over

Suggestions:
Men: 40-50# DBs / 20-24" Box
Women: 25-35# DBs / 16-20" Box
 
Extra Challenge:
Men/Women: 5 Rounds
*Only do Extra Challenge if the first 4 rounds are each under 3:30

Score: Fastest Round
Score: Slowest Round

Goal:3:15-4:30

Coaches Notes

We are looking for full send here - especially on the bike/row which should be a minute or less each time. The first couple rounds should be closer to the lower part of the goal range and if you are really sending it, the later round times will creep up to the higher end of the goal range. But, all 4 rounds should be within that window.

It is a step up OVER not just a step up. Practice your pivot on top of the box during your warm up. This movement is all about efficiency so hitting a few warm up sets, even unweighted will help you be more fluid in the workout. See if you can go unbroken on these for at least the first two rounds.

Choose a pull up variation that you can get through them in under a minute and in 1-3 sets the whole way. Keep the breaks short, you get a juicy 2 minute rest right after the pull ups!

Movement Customizations

Dumbbell Step Up Over

CUSTOMIZATION OPTIONS

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

Kipping Pull Up

CUSTOMIZATION OPTIONS

  • Inverted Row
  • Barbell Bent Over Row
  • Banded Kipping Pull Up
  • Dumbbell Bent Over Row
SHIFT Demo
Movement Demo: Continuous Movement
Movement Demo: Unweighted Step Up
Movement Demo: Inverted Row

Friday 04/15/2022

3 Sets

Each Set is 2 Rounds of:

  • 30 Seconds Continuous Movement (Jog, Row, Bike, Etc)
  • 8 Unweighted Step Up
  • 30 Seconds Continuous Movement (Jog, Row, Bike, Etc)
  • 8 Inverted Row

Rest 1 Minute between SETS

No weight needed today!

Score: Total Time

Goal: 14-17 Minutes

Coaches Notes

The flow for this one is 2 Rounds - Rest - 2 Rounds - Rest - 2 Rounds - Done.

If you can, choose a height for the step ups that will challenge you today, but that you can still step up AND down from safely. Think higher than 12". Or you could hold a light weight at your chest for an added challenge. Each step up counts as 1 rep so 8 is 4 on each leg. Those should be done in 30 seconds or less. Find a body angle on the inverted rows that allows you to do 5-8 reps at a time! Make sure you're not collapsing back down to the elbow lockout.

Movement Descriptions

Unweighted Step Up

CUSTOMIZATION OPTION

  • Unweighted Lunge

Inverted Row

CUSTOMIZATION OPTIONS

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

Saturday

Saturday 04/16/2022

Today's daily workout is Diagnostic #3 from our from the Extra Program Diagnostic Series!

Diagnostic #3 will put your EMOM skills to the test!

EMOMs are mentally challenging as they force you to work at a certain pace.

This combo of Devil Squat Cleans and Box Jumps will add up fast! If you're looking to tidy up your Squat Clean technique, our Oly EMOMs or Oly Linear Extra Programs in our Strength Extra Programs are a great resource!

Diagnostic #3 Level 1 Demo
Movement Demo: Devil Squat Clean
Movement Demo: Box Jump

DIAGNOSTIC #3: BURPEE/CLEAN/JUMP

EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes)

  • 3 Devil Squat Clean
  • 6 Box Jump

**Both movements should be completed on the same minute for all 12 minutes.

Level 1 Requirements:
 
Weight / Box Height
Men: 30-40# DBs / 20-24" Box
Women: 15-25# DBs / 16-20" Box
 
Level 1 Customizations Allowed:

BOX JUMP: Step Ups or Jump Overs at correct height

Score:Rounds (Minutes) Completed with ALL Work

Score to Pass Level 1:

Complete all 12 Minutes with 3 and 6 reps

Coaches Notes

For this level you have a range of weight options and box jump heights to choose from. Start at the lighter end, and if you pass - we suggest you work to pass this level with the heavier end of the range before moving on to Level 2.

You are allowed to do step ups and still pass this level - but definitely jump if you can!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 15-20 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (3 DB Burpee Squat Cleans and 6 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

Movement Customizations

Devil Squat Clean

CUSTOMIZATION OPTIONS

  • Devil Power Clean
  • Single Arm Devil Squat Clean

Box Jump

CUSTOMIZATION OPTIONS

  • Unweighted Step Up
  • Jump Over
Diagnostic #3 Level 2 Demo
Movement Demo: Devil Squat Clean
Movement Demo: Box Jump

DIAGNOSTIC #3: BURPEE/CLEAN/JUMP

EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes)

  • 4 Devil Squat Clean
  • 8 Box Jump

**Both movements should be completed on the same minute for all 12 minutes.

Level 2 Requirements:
 
Weight / Box Height
Men: 40# DBs / 22-24" Box
Women: 25# DBs / 18-20" Box
 
Level 2 Customizations Allowed:

BOX JUMP: Step Ups, Jump Overs at correct height
(Use only in case of current or previous injury, or if you don't have something to jump ON)

Score:Rounds (Minutes) Completed with ALL Work

Score to Pass Level 2:

Complete all 12 Minutes with 4 and 8 reps

Coaches Notes

You are allowed to do step ups and still pass this level - but definitely jump if you can!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-20 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (4 DB Burpee Squat Cleans and 8 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

Movement Customizations

Devil Squat Clean

CUSTOMIZATION OPTIONS

  • Devil Power Clean
  • Single Arm Devil Squat Clean

Box Jump

CUSTOMIZATION OPTIONS

  • Unweighted Step Up
  • Jump Over
Diagnostic #3 Level 3 Demo
Movement Demo: Devil Squat Clean
Movement Demo: Box Jump

DIAGNOSTIC #3: BURPEE/CLEAN/JUMP

EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes)

  • 5 Devil Squat Clean
  • 10 Box Jump

**Both movements should be completed on the same minute for all 12 minutes.

Level 3 Requirements:
 
Weight / Box Height
Men: 40# DBs / 24" Box
Women: 25# DBs / 20" Box
 
Level 3 Customizations Allowed:

BOX JUMP: Jump Over at correct height - ONLY if you don't have something to jump ON

Score:Rounds (Minutes) Completed with ALL Work

Score to Pass Level 3:

Complete all 12 Minutes with 5 and 10 reps

Coaches Notes

No customizations (other than jump overs if you don't have a box) allowed to pass this level!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-15 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (5 DB Burpee Squat Cleans and 10 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

Movement Customizations

Devil Squat Clean

CUSTOMIZATION OPTIONS

  • Devil Power Clean
  • Single Arm Devil Squat Clean

Box Jump

CUSTOMIZATION OPTIONS

  • Unweighted Step Up
  • Jump Over
Diagnostic #3 Level 4 Demo
Movement Demo: Devil Squat Clean
Movement Demo: Box Jump

DIAGNOSTIC #3: BURPEE/CLEAN/JUMP

EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes)

  • 5 Devil Squat Clean
    10 Box Jump

**Both movements should be completed on the same minute for all 12 minutes.

Level 4 Requirements:
 
Weight / Box Height
Men: 50# DBs / 24" Box
Women: 35# DBs / 20" Box
 
Level 4 Customizations Allowed:

BOX JUMP: Jump Over at correct height - ONLY if you don't have something to jump ON

Score:Rounds (Minutes) Completed with ALL Work

Score to Pass Level 4:

Complete all 12 Minutes with 5 and 10 reps

Coaches Notes

This is going to sting a bit...

No customizations (other than jump overs if you don't have a box) allowed to pass this level!

Make sure that you pull those dumbbells from the ground with a flat back and the heels down each time! Get those dumbbells on the shoulders and make sure you are getting low in those squats on each rep of the squat clean. Stand all of the way up with the dumbbells still at the shoulders before lowering the dumbbells back to the ground. Make sure you lower them with the heels down, by bending your knees, and keeping and chest up as well!

The jumps will get harder and harder as the workout goes on and the legs are fatigued - so be ready for that.

Instead of coming out super hot and doing the work in the first few minutes as fast as you can - work at a pace that gives you about 10-15 seconds or so rest each minute so that you can keep your heart rate under control.

You MUST complete all of the work (5 DB Burpee Squat Cleans and 10 Box Jumps or variation) each minute for 12 minutes to pass this level.

Good luck!

Movement Customizations

Devil Squat Clean

CUSTOMIZATION OPTIONS

  • Devil Power Clean
  • Single Arm Devil Squat Clean

Box Jump

CUSTOMIZATION OPTIONS

  • Unweighted Step Up
  • Jump Over

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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