ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER - OLY
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: QUADS/IT BAND, CHEST OPENER

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the FOURTEENTH 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 - April 11 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!

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

WARM UP
Running Warm Up
Pull Up Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 4 Rounds:
Run 400 Meters
12 Pull Ups
24 Wall Balls

RX Men: 18-20#ish Ball
RX Women: 13-15#ish Ball

RX+ Men and Women:
18 Pull Ups and 36 Wall Balls

**Strict Pull Up Option: 7-10 Strict Pull Ups Per Round

Score: Fastest Round ONLY - BUT you still have to be able to finish all rounds under 5 min.
Goal: Under 4:00

Even though your score is the fastest round, you still want to finish every round with enough time to take a few breaths and recover just a little bit before going again. Choose a pull up variation that allows you to get all 12 reps in at most 3 sets.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps or step ups to a low target.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar on the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose, make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the wall balls, hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. 
Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! 
Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 4 Rounds:
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
12 Pull Ups
24 Wall Balls

RX Men: 18-20#ish Ball
RX Women: 13-15#ish Ball

RX+ Men and Women:
 18 Pull Ups and 36 Wall Balls

**Strict Pull Up Option: 7-10 Strict Pull Ups Per Round

Score: Fastest Round ONLY  - BUT you still have to be able to finish all rounds under 5 min.
Goal: Under 4:00

Even though your score is the fastest round, you still want to finish every round with enough time to take a few breaths and recover just a little bit before going again. Choose a pull up variation that allows you to get all 12 reps in at most 3 sets.

For the Bike/Row, you're working with 2:00-2:30. Shorten the calories/distance as needed to fit the time window.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball