MONDAY SHIFT 03/02/2020
Welcome back to the Street Parking Vault. This is the workout of the day today - but also the NINTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - March 7 to receive credit for participating this week!
The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Step Up (Unweighted - Alternating)
6 Ring Rows / Bent Over Rows
2 Inchworms
Idea weight for Men: Single 30-50# KB/DB -or - pair of lighter dumbbells (Bent Over Rows)
Idea weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells (Bent Over Rows)
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +
For this workout you will go through the 10 step ups, 6 ring row, and 2 inchworm for 12 minutes.
For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. 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. Each set of 10 you will do 5 per leg.
If you are unable perform step ups you can sub alternating body weight lunges.
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. Since it's only 6 at a time - challenge yourself! 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. Control the up and then show control as you lower down. You will do 6 per side.
For the inchworms 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 + 10 elevated shoulder taps for 1 inchworm.
DB STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
WALLWALKS - 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 or if you notice any coning or comng of your belly, please sub: Inchworms, Alternating Single Arm Strict Presses, Box/Pike Walk outs, Shoulder Taps, Bear Crawls, or Bear Pose Shoulder Taps
INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill (Visit BIRTHFIT YoutTube library for demos)