MONDAY SHIFT 01/13/2020
Welcome back for Week 2 of the Street Parking Vault!! You have until Saturday, Jan 18th at 5pm PST to enter a score for this workout into Wodify to get credit toward your Vault Count!
What is the Street Parking Vault? A series of 25 workouts - 1 per week for 25 weeks - where if you complete them all - there is a coveted (can't be bought) Street Parking Vault shirt on the line!
For this week's Vault workout you may do Program A, C or SHIFT to get credit!
20 Min AMRAP:
(As Many Rounds and Reps as Possible in 20 Min)
30 Second Row, Run, Bike,
Single Unders or Taps
4 Ring Rows or Bent Over Rows
6 Push Ups
8 Air Squats
No weight necessary (unless doing bent over rows - in which case - use what you've got!)
Score: Total completed rounds plus any additional reps.
Goal: 12+ Rounds!
The way this flows is as follows: You will put 20 min on the clock and repeat the cycle of 30 seconds of run/jog, row, bike, single unders, taps, or low step ups for - then 4 ring or bent over rows, 6 push ups, 8 air squats! Your score is how many times you complete the whole cycle + any additional reps you get into the next one!
For the 30 seconds you can pick either run, row, bike, single under or taps!
If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.
For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the rib cage area with the elbow going back. You will perform 4 on each side. If your weight feels too heavy you may choose to do an upright row (8 reps) using both hands.
For the push ups you may do regular push ups, knee push ups, or even elevated push ups.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you tend to really collapse in the bottom position- try slowing down. You may also try holding on to something like a doorway.
RUN/JOG - To 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. 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.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.