MONDAY 01/25/2021
Welcome to Vault 2021 - Road to Olympus!
This is the workout of the day for Monday - but also the FOURTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - January 28 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!
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.
PRE(best before main workout): POWER
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, SPINE STRENGTHENING
POST: NECK AND SHOULDER RELIEVER, HIPS
PROGRAM A
WARM UP
Total Body Dumbbell Warm Up
WORKOUT
2021 Vault: DUMBBELL HYPNOS
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
2 Wall Walks
20 Alternating Dumbbell Snatches
24 Air Squats
RX Men: 40# DB
RX Women: 25# DB
RX+ Men: 50# DB / 3 Wall Walks / 36 Air Squats
RX+ Women: 35# DB / 3 Wall Walks / 36 Air Squats
Extra Challenge: Heavier Weight / 3 Wall Walks / 36 Air Squats
SCORE
Total # of Completed Rounds + Any Additional Reps
GOAL
5-8 Rounds
You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the snatches that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!
WALL WALK
You will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
CUSTOMIZATION: Inchworms, Pike Walk Out, 4 Push Up + Taps
PROGRAM B
WARM UP
General Barbell Warm Up
WORKOUT
2021 Vault: BARBELL HYPNOS
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
2 Wall Walks
12 Power Snatches
24 Air Squats
RX Men: 75#
RX Women: 55#
RX+ Men: 95# / 3 Wall Walks / 36 Air Squats
RX+ Women: 65# / 3 Wall Walks / 36 Air Squats
Extra Challenge: Heavier Weight / 3 Wall Walks / 36 Air Squats
SCORE
Total # of Completed Rounds + Any Additional Reps
GOAL
5-8 Rounds
You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the snatches that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!
WALL WALK
You will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
CUSTOMIZATION: Inchworms, Pike Walk Out, 4 Push Up + Taps
PROGRAM C
WARM UP
Sandbag General Warm Up
WORKOUT
2021 Vault: SANDBAG HYPNOS
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
2 Wall Walks
12 Sandbag Ground to Overhead
24 Air Squats
Idea Sandbag Weight:
Men: 50-70#
Women: 25-45#
Extra Challenge: 3 Wall Walks / 36 Air Squats
SCORE
Total # of Completed Rounds + Any Additional Reps
GOAL
5-8 Rounds
You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the ground to overhead that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!
WALL WALK
You will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
CUSTOMIZATION: Inchworms, Pike Walk Out, 4 Push Up + Taps
WALL WALKS - 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 please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, or Shoulder Taps
INCHWORMS- If you have a hard time managing the pressure in your core in the plank position or notice coning or doming in your belly, try modifying to an Elevated Shoulder Taps, Table Top Shoulder Taps, Bear Crawl, or Seated Alt.Single Arm Strict Press
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.