MONDAY 02/01/2021
Welcome to Vault 2021 - Road to Olympus!
This is the workout of the day for Monday - but also the FIFTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - February 4th 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 - OLY
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, QUADS/IT BAND
PROGRAM A
WARM UP
Pull Up Warm Up
Squat Warm Up
WORKOUT
2021 Vault: EROS
4 Rounds
15 Wall Balls
15 Pull Ups
15 Wall Balls
Rest 2 Min Between Rounds
Suggested Ball Weight:
Men: 18-20#
Women: 13-15#
Extra Challenge: 20/20/20
**Only do the Extra Challenge if you can keep rounds under 3:00.
Strict Pull Up Option:
7-10 Strict Pull Ups Per Round
Score: Fastest Round AND Slowest Round
Goal: 1:30-3:00 Rounds
Each round of this workout should be an all-out effort! That means aiming to do the wallballs UNBROKEN. If you do end up breaking at any point, don’t walk away from the ball. Stay there and get the set done. For the pull-ups, choose a variation that will allow you to get the 15 reps done in 2 sets, maybe 3 sets in the later rounds.
WALL BALL
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.
CUSTOMIZATION: Single Dumbbell Thruster
PULL UP
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!
CUSTOMIZATION: Banded Pull Up, Ring Row, Bar in Rack Row, Bent Over Row
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
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, Barbell Pull Ups Banded Lat Pull Downs, 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.
GOBLET SQUAT/DB SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.