MONDAY 09/13/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/15/2021 in Round 1!
This is the workout of the day for Monday - but also the ELEVENTH 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 16 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
POST(best after the main workout): SOGO
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: HIPS 2.0, CHEST OPENER
PROGRAM A
WARM UP
RUNNING WARM UP
PULL UP WARM UP
LOWER BODY DUMBBELL WARM UP
WORKOUT
2021 VAULT: DUMBBELL POSEIDON
Every 90 Seconds for 21 Minutes
(14 Rounds)
6 Pull Ups
12 KB/DB Swings
24 DB Hop Overs/Double Unders OR 100m Sprint
Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Extra Challenge Men/Women: 8 Pull Ups / Choose heavier range of the KB Swings
Score: Slowest Round Only
Goal: 0:50 - 1:15
COACHES NOTES
Choose a pull up variation that will allow for you to get those 6 reps done unbroken or at the very most, done in two sets with a quick break in between. There's not much time to waste in each round. Choose a weight for the swings that can be done unbroken for all 14 rounds. If you choose the sprint option, we do mean SPRINT. If you're not sure how far 100m is, run out for 10-15 seconds and then back.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Eye Level KB/DB Swing
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
- OR -
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
Single Unders (Double the reps)
- OR -
100M SPRINT
This effort should be more than just a jog. Hit it HARD. You're working with AT MOST 30 seconds. Shorten the distance or do the hop over/double under option for this workout.
PROGRAM B
WARM UP
RUNNING WARM UP
PULL UP WARM UP
LOWER BODY BARBELL WARM UP
WORKOUT
2021 VAULT: BARBELL POSEIDON
Every 90 Seconds for 21 Minutes
(14 Rounds)
6 Pull Ups
3 Heavy Deadlifts
24 DB Hop Overs/Double Unders OR 100m Sprint
Suggested Weight
Men: 205-225#
Women: 135-155#
Extra Challenge
Men: 8 Pull Ups / 245-315#
Women: 8 Pull Ups / 175-205#
Score: Slowest Round Only
Goal: 0:45 - 1:00
COACHES NOTES
Choose a pull up variation that will allow for you to get those 6 reps done unbroken or at the very most, done in two sets with a quick break in between. There's not much time to waste in each round. The weight for the deadlifts should be challenging but you should also BE ABLE to do all 3 reps unbroken. You may choose to do 3 quick singles, if you'd prefer that. If you choose the sprint option, we do mean SPRINT. If you're not sure how far 100m is, run out for 10-15 seconds and then back.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
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
- OR -
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
Single Unders (Double the reps)
- OR -
100M SPRINT
This effort should be more than just a jog. Hit it HARD. You're working with AT MOST 30 seconds. Shorten the distance or do the hop over/double under option for this workout.
Pull Ups
For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
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.
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.