MONDAY 08/23/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 02/22/2021 in Round 1!
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 - August 26 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
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, LOWER BACK RELEASE
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 Weight (For Parts 1 & 2 ONLY)
Men: 40# DBs
Women: 25# DBs
Extra Challenge (For Parts 1 & 2 ONLY)
Men: 50# DBs
Women: 35# DBs
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 +
COACHES NOTES
We want you guys pushing the pace from the start. Each AMRAP is short so that you can work at a high intensity for the entire workout. Maybe hold back a touch on the Manmakers and Devil Presses but send it on the Burpees! Choose a weight for the Manmakers that you can do 4-6 reps per minute, 8-11 for the Devil Press, and 12-18 for the Burpees! You can definitely mix and match movements from the other program versions if you only have certain pieces of equipment or just want to!
MANMAKER
You will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.
Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.
Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.
CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster
DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
BURPEE
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/Out Burpee
No Push Up Burpee
Elevated Burpee
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 Weight
Men: 95# Bar / 45# Plate
Women: 65# Bar / 25# Plate
Extra Challenge
Men: 115# Bar
Women: 75# Bar
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 +
COACHES NOTES
We want you guys pushing the pace from the start. Each AMRAP is short so that you can work at a high intensity for the entire workout. Maybe hold back a touch on the Barbell Manmakers and Plate Burpees but send it on the Burpees! Choose a weight for the Manmakers that you can do 5-7 reps per minute, 8-11 for the Plate Burpees, and 12-18 for the Burpees! You can definitely mix and match movements from the other program versions if you only have certain pieces of equipment or just want to!
BARBELL MANMAKER
1 rep = Deadlift + Bent Over Row + Hang Squat Clean + Thruster
For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.
Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.
Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!
CUSTOMIZATIONS
Deadlift + Bent Over Row + Hang Power Clean + Thruster
PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!
CUSTOMIZATIONS
Regular Burpee
BURPEE
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/Out Burpee
No Push Up Burpee
Elevated Burpee
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 Weight
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 +
COACHES NOTES
We want you guys pushing the pace from the start. Each AMRAP is short so that you can work at a high intensity for the entire workout. Maybe hold back a touch on the Burpee Squat Clean Thrusters and Sandbag Burpees but send it on the Burpees! Choose a weight for the Burpee Squat Clean Thrusters that you can do 5-7 reps per minute, 8-11 for the Sandbag Burpee, and 12-18 for the Burpees! You can definitely mix and match movements from the other program versions if you only have certain pieces of equipment or just want to!
SANDBAG BURPEE SQUAT CLEAN THRUSTER
For the sandbag burpee squat clean you will place your hands on the sandbag. Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag.
For the squat clean you will make sure your knees are bent and chest is UP/back is flat. Keep the arms straight and dig the heels into the ground as you pick up the sandbag. Once past the knees you will almost JUMP and shrug the shoulders with straight arms. Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward. Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out.
To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead to complete the thruster.
CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster
SANDBAG BURPEE
The bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.
Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!
CUSTOMIZATIONS
No Push Up Sandbag Burpee
BURPEE
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/Out Burpee
No Push Up Burpee
Elevated Burpee
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!
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.