MONDAY 08/30/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/01/2021 in Round 1!
This is the workout of the day for Monday - but also the NINTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - September 2 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): SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: CALVES/ANKLES, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
DUMBBELL SQUAT CLEAN WARM UP
JUMP ROPE WARM UP
WORKOUT
2021 VAULT: DUMBBELL RHEA
5 Rounds
40 Double Unders / DB Hop Overs
12 Dumbbell Squat Cleans
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs / 60 DUs
Women: 35# DBs / 60 DUs
Score: Total Time
Goal: 9-15 Min
COACHES NOTES
This workout is a sprint! The double unders shouldn't take longer than 45 seconds so if you aren't super proficient at those, consider reducing the reps to fit within that time or going with the dumbbell hop over option. Choose a weight for the squat cleans that you CAN do unbroken but definitely break those 12 reps up into 2-3 sets with quick breaks in between so that you can keep the intensity high from start to finish.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.
CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)
- OR -
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
DUMBBELL SQUAT CLEAN
You will start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat
PROGRAM B
WARM UP
BARBELL CLEAN WARM UP
JUMP ROPE WARM UP
WORKOUT
2021 VAULT: BARBELL RHEA
5 Rounds
40 Double Unders / DB Hop Overs
12 Squat Cleans
Suggested Weight
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 115-135# / 60 DUs
Women: 75-95# / 60 DUs
Score: Total Time
Goal: 9-15 Min
COACHES NOTES
This workout is a sprint! The double unders shouldn't take longer than 45 seconds so if you aren't super proficient at those, consider reducing the reps to fit within that time or going with the dumbbell hop over option. Choose a weight for the squat cleans that you CAN do unbroken but definitely break those 12 reps up into 2-3 sets with quick breaks in between so that you can keep the intensity high from start to finish.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.
CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)
- OR -
DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
Line Hops
BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat
PROGRAM C
WARM UP
SANDBAG LOWER BODY WARM UP
JUMP ROPE WARM UP
WORKOUT
2021 VAULT: SANDBAG RHEA
5 Rounds
40 Double Unders / Sandbag Hop Overs
12 Sandbag Squat Cleans
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 9-15 Min
COACHES NOTES
This workout is a sprint! The double unders shouldn't take longer than 45 seconds so if you aren't super proficient at those, consider reducing the reps to fit within that time or going with the sandbag hop over option. If you have the option to change out the weight of your sandbag, go with what will let you get those 12 reps done in less than a minute. If you only have one weight option and the 12 are taking you more than a minute to do, reduce the reps to a number you can get in that time window so that you can keep the intensity high from start to finish!
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.
CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)
- OR -
SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.
CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs
SANDBAG SQUAT CLEAN
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.
Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat
Double/Single Unders
To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
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.
Power Clean
You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
Hang Clean
For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.