MONDAY SHIFT 07/19/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 01/18/2021 in Round 1!
This is the workout of the day for Monday - but also the THIRD workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - July 22 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, COUCH STRETCH
POST: GENTLE LOWER BODY RECOVERY, HIP FLEXORS & PSOAS STRETCH
2021 VAULT: SHIFT NYX
10 Rounds
30 Seconds Jog/Run, Bike, Row, Tap, or Low Step Ups
6 Burpees
No weight needed today!
Score: Total Time
Goal: 9-13 Min
COACHES NOTES
For this workout, you’ll complete one round of 30 seconds of movement followed by 6 burpees then repeat nine more times for a total of ten rounds!
Find a steady, manageable pace on the 30 seconds of movement so that you can push yourself to do all 6 burpees without stopping! That may mean customizing the burpees to a variation that allows you to maintain a faster effort.
JOG/RUN
For the first part you will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 30 seconds is complete. You may change which movement you pick from round to round.
The goal is to move for the entire 30 seconds each time at a consistent but uncomfortable pace!
CUSTOMIZATIONS
30 seconds of:
Taps
Jump Rope
Low Step Up
Hop or Skip Overs
BURPEE
Burpees 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 - Step Out
No Pushup Burpee
Elevated Burpee
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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