MONDAY 02/22/2021
Welcome to Vault 2021 - Road to Olympus!
This is the workout of the day for Monday - but also the EIGHTH 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 25 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
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: COUCH STRETCH, HIPS 2.0
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
2021 VAULT: DUMBBELL MORPHEUS
Part 1
5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)
Dumbbell Man Makers
Rest 3 Minutes Before Part 2
Part 2
4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)
Devil Press
Rest 2 Minutes Before Part 3
Use same weight as Part 1
Part 3
3 Minute AMRAP
(As Many Reps as Possible in 3 Minutes)
Burpees
Suggested Weights:
(For Parts 1 & 2 ONLY)
RX Men: 40# DBs
RX Women: 25# DBs
Extra Challenge:
(For Parts 1 & 2 ONLY)
RX+ ( We REALLY don't think this is necessary btw): Heavier Dumbbells
Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes
Part 1 Goal: 20-30 Reps +
Part 2 Goal 30-45 Reps +
Part 3 Goal: 40-60 Reps +
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
2021 VAULT: BARBELL MORPHEUS
Part 1
5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)
Barbell Manmakers
Rest 3 Minutes Before Part 2
Part 2
4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)
Plate Burpees
Rest 2 Minutes Before Part 3
Part 3
3 Minute AMRAP
(As Many Reps as Possible in 3 Minutes)
Burpees
Suggested Weights:
RX Men: 95#
RX Women: 65#
RX Men: 45# Plate
RX Women: 25# Plate
Extra Challenge:
(For Part 1 ONLY)
RX+ Men: 115#
RX+ Women: 75#
Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes
Part 1 Goal: 25-35 Reps +
Part 2 Goal: 30-45 Reps +
Part 3 Goal: 40-60 Reps +
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
2021 VAULT: SANDBAG MORPHEUS
Part 1
5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)
Sandbag Burpee Squat Clean Thrusters
Rest 3 Minutes Before Part 2
Part 2
4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)
Sandbag Burpees
Rest 2 Minutes Before Part 3
Part 3
AMRAP 3 Minutes
(As Many Reps as Possible in 3 Minutes)
Burpees
Suggested Weights:
Men: 50-70#
Women: 25-45#
Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes
Part 1 Goal: 25-35 Reps +
Part 2 Goal: 30-45 Reps +
Part 3 Goal: 40-60 Reps +
Man Makers
If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!
Devil Press
If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
Burpee
Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
Push Up
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.
DB/Back/Front/Air 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.
KB Swing
If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.