MONDAY SHIFT 03/22/2021
Welcome to Vault 2021 - Road to Olympus!
This is the workout of the day for Monday - but also the TWELFTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - March 25 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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, COOL DOWN FLOW
2021 VAULT: SHIFT PROMETHEUS
3 Rounds
12 Unweighted Lungesters
10 Burpees
Rest 3 Minutes
3 Rounds
12 Unweighted Lungesters
10 Burpees
No weight needed today!
Score: Total Time INCLUDING 3 Minute Rest
Goal: Under 22 Minutes
COACHES NOTES
The goal time for this workout includes the 3-minute rest. So once you take that into consideration, you’re looking at both 3-round sections taking around 9 minutes. So you’re shooting for each round to be 3 minutes or less! If you’re struggling to stay within that time goal, consider customizing to a different burpee variation or reducing the reps of lungesters!
UNWEIGHTED LUNGESTER
You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
And then...
Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.
*
If you are unable to lunge, you can sub an alternating step up on each side + a body weight squat.
For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down from. If possible this should be at least 12"+.
Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Then you will perform the body weight squat.
CUSTOMIZATIONS
Step Up + Step Up + Air Squat
Step Ups
Air Squats
Target Air Squat
BURPEE
Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
CUSTOMIZATIONS
Step In/Out Burpee
No Push Up Burpee
Elevated Burpee
Lungesters
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat
Burpee
Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull