MONDAY SHIFT 01/25/2021
Welcome to Vault 2021 - Road to Olympus!
This is the workout of the day for Monday - but also the FOURTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - January 28 to receive credit towards the Vault!
Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: NECK AND SHOULDER RELIEVER, HIPS
2021 Vault: SHIFT HYPNOS
AMRAP 14 Minutes
(As Many Rounds and Reps as Possible in 14 Minutes)
4 Inchworms
8 Hang DB Snatch, R
8 Hang DB Snatch, L
16 Air Squats
Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
SCORE
Total # of Completed Rounds + Any Additional Reps
GOAL
8+ Rounds
You’re shooting to finish a round in a little less than 2 minutes. Choose a weight for the snatches that’s challenging but that you can do all 8 reps in a row with. The squats are a huge chunk of this workout so if you find they’re taking more time than the goal allows for, feel free to reduce the reps to 10-12!
INCHWORM
You will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!
Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.
If you need to take out the push up completely - that is fine.
You may also sub a push up + 8 elevated shoulder taps in place of each rep.
CUSTOMIZATION: No Push Up Inchworm
WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, or Shoulder Taps
INCHWORMS- If you have a hard time managing the pressure in your core in the plank position or notice coning or doming in your belly, try modifying to an Elevated Shoulder Taps, Table Top Shoulder Taps, Bear Crawl, or Seated Alt.Single Arm Strict Press
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.