MONDAY 08/16/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 02/15/2021 in Round 1!
This is the workout of the day for Monday - but also the SEVENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - August 19 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): OLY-POWER
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: MORNING COFFEE, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, SPINE HEALTH WITH A TWIST
PROGRAM A
WARM UP
RUNNING WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
2021 VAULT: DUMBBELL IRIS
Every 4 Minutes for 6 Rounds
(24 Minutes Total)
100 Meter Farmer Carry
10 DB Step Up Over
200 Meter Run
Rest remainder of 4 minutes each time
Suggested Weight
Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs
Idea Box Height:
Men: 22-24"
Women: 18-20"
Extra Challenge Men/Women: Every 3 Min for 8 Rounds
Score: Slowest Round ONLY
Goal: 2:30-3:30
COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your grip for as long as possible, especially because the step up over will be demanding on the grip, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the dumbbells down on top of the box, shake it out, then get back to it.
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups (2 Plates)
DB STEP UP OVER
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
CUSTOMIZATIONS
Farmer Carry Lunges
Unweighted Step Up Overs
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 - 1 min double/single unders, low step ups, mountain climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Mountain Climbers
Toe Taps to a Low Target
PROGRAM B
WARM UP
RUNNING WARM UP
SANDBAG LOWER BODY WARM UP
WORKOUT
2021 VAULT: PLATE/SANDBAG IRIS
Every 4 Minutes for 6 Rounds
(24 Min Total)
100 Meter Plate/Sandbag Hug Carry
10 Plate Hug or Sandbag Step Up Overs
200 Meter Run
Rest remainder of 4 min each time
Suggested Weight
Men: 45# Plate / 50-70# Sandbag
Women: 25-35# Plate / 25-45# Sandbag
Idea Box Height:
Men: 22-24"
Women: 18-20"
Extra Challenge Men/Women: Every 3 Min for 8 Rounds
Score: Slowest Round ONLY
Goal: 2:30-3:31
COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your core stamina for as long as possible, especially because the step up over will be demanding on the core, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the object (plate or sandbag) down on top of the box, shake it out, then get back to it.
PLATE/SANDBAG HUG CARRY
Hold the plate or sandbag against your chest with your arms wrapped around. Keep your belly tight as you walk. Avoid leaning back, stand up tall. We recommend a Gable grip. Cup your hands like you are making two letter 'C's and hold them together. Draw your elbows back alongside your ribcage to keep the bag close to your body. Or grip your wrist with the opposite hand.
CUSTOMIZATIONS
1 Minute Object Hug March
1 Minute of Low Object Hug Step Ups (2 Stacked Plates)
PLATE HUG/SANDBAG STEP UP OVER
You can hug a plate at your chest - OR - hold a sandbag on one shoulder or aross your back. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
CUSTOMIZATIONS
Object Hug Lunges
Unweighted Step Up Overs
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 - 1 min double/single unders, low step ups, mountain climbers or toe taps to a low target.
CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Mountain Climbers
Toe Taps to a Low Target
PROGRAM C
WARM UP
RUNNING WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
2021 VAULT: ROW/BIKE IRIS
Every 4 Minutes for 6 Rounds
(24 Minutes Total)
100 Meter Farmer Carry
10 DB Step Up Over
250 Meter Row
or
15 Cal Bike Men / 11 Cal Bike Women
Rest remainder of 4 minutes each time
Suggested Weight
Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs
Idea Box Height:
Men: 22-24"
Women: 18-20"
Extra Challenge Men/Women: Every 3 Min for 8 Rounds
Score: Slowest Round ONLY
Goal: 2:30-3:30
COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your grip for as long as possible, especially because the step up over will be demanding on the grip, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the dumbbells down on top of the box, shake it out, then get back to it. If you choose the rowing option, keep a loose grip on the handle and concentrate on driving through the legs for each stroke - again, to preserve your grip.
FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.
For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.
CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups (2 Plates)
DB STEP UP OVER
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.
Nothing to step on at all? Sub lunges!
Feel free to lower the weight all of the way down to nothing if you need to!
CUSTOMIZATIONS
Farmer Carry Lunges
Unweighted Step Up Overs
ROW/BIKE
You're working with a minute or less. Shorten the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Shorten distance
Decrease calories
Farmer Carry
This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.
DB Step Ups
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
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.
Mountain Climbers
If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps
Lunge
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.