MONDAY 07/19/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 01/18/2021 in Round 1!
This is the workout of the day for Monday - but also the THIRD workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - July 22 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-GYMNASTICS
POST(best after the main workout): SOGO-BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: GENTLE LOWER BODY RECOVERY, HIP FLEXORS & PSOAS STRETCH
PROGRAM A
WARM UP
RUNNING WARM UP
FULL BODY SIMPLE WARM UP
WORKOUT
2021 VAULT: NYX
Every 2 Minutes for 20 Minutes:
Run 200 Meters
Max Reps Burpees
Extra Challenge Men/Women: Wear a weight vest
Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.
Score: Burpee Reps ONLY
Goal: 80-150 Burpees (8-15 Burpees per Round)
COACHES NOTES
Give yourself 10 seconds or so before the next 2-minute window starts to collect your breath and prepare to run again. We don’t recommend pushing the burpees till the last second until your last 1-2 rounds when you know the workout is almost over.
RUN
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - perform 1 minute of double/single unders, low step ups, hop overs or toe taps to a low target.
CUSTOMIZATION
Double Unders
Single Unders
Low Step Ups
Hop Overs
Toe Taps
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Step In - Step Out
No Pushup Burpee
Elevated Burpee
PROGRAM C
WARM UP
RUNNING WARM UP
FULL BODY SIMPLE WARM UP
WORKOUT
2021 VAULT: ROW/BIKE NYX
Every 2 Min for 20 Min
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max Reps Burpees
Extra Challenge Men/Women: Wear a weight vest
Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.
Score: Burpee Reps ONLY
Goal: 80-150 Burpees (8-15 Burpees per Round)
COACHES NOTES
Give yourself 10 seconds or so before the next 2-minute window starts to collect your breath and prepare to row/bike again. We don’t recommend pushing the burpees till the last second until your last 1-2 rounds when you know the workout is almost over.
ROW/BIKE
For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Step In - Step Out
No Pushup Burpee
Elevated Burpee
Run/Jog
To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.
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.
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