Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/08/2021 in Round 1!

This is the workout of the day for Monday - but also the TENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - September 9 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: DECOMPRESSION SEQUENCE, SPINE HEALTH WITH A TWIST

SIMPLE SHIFT WARM UP

2021 VAULT: SHIFT KRONOS

100 Burpees

Burpees must be completed in 1 minute "ON" - 1 minute "OFF" fashion

Time Cap: 20 Min (10 minutes of WORK + 10 minutes REST)

No weight needed today!

Score: Time On the Clock When You Finish Rep 100

Goal: Pick Appropriate Burpee Type to Allow You to Finish Before the Time Cap!

COACHES NOTES
You're shooting for 10-20 burpees in each working minute. If you're struggling to perform at least 10 reps, customize the burpee to a variation that will allow for you to complete more in the minute. Remember to breathe throughout each rep. Inhale as you're jumping/stepping your feet back, exhale at the ground, inhale as you're coming back up, then exhale in the jump.

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

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

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.