MONDAY 09/06/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/08/2021 in Round 1!
This is the workout of the day for Monday - but also the TENTH 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 9 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
POST(best after the main workout): SOGO
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, SPINE HEALTH WITH A TWIST
PROGRAM A
WARM UP
BOX JUMP WARM UP
FULL BODY SIMPLE WARM UP
WORKOUT
2021 VAULT: KRONOS
In a 1 Minute "ON" / 1 Minute "OFF" Fashion Complete:
100 Burpee Box Jump Overs
Get as MANY as you can in 1 min - then rest 1 min - keep going until you get to 100 reps!
Box Height Suggestions
Men: 20-24"
Women: 16-20"
No Extra Challenge for this one! Just GO FASTER!
Score: Time On the Clock When You Finish Rep 100
Goal: 10-20 Minutes (Yes, we have seen this completed in under 10 minutes!)
COACHES NOTES
You're shooting for 10-20 burpee box jump overs in each working minute. If you're struggling to perform at least 10 reps each minute, customize the burpee and/or the box jump over to allow for more reps within the minute! Remember to breathe throughout each rep! Exhale at the floor, inhale before the jump, exhale when you land, and inhale again as you're stepping down.
BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. 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.
Then, jump up on the box. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. Use a lower box/jump height if you need to.
You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
CUSTOMIZATIONS
Burpee Jump Over
Burpee Step Up Over
Step In/Out Burpee Box Jump Over
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
Box Jump
This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.