MONDAY 09/20/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/22/2021 in Round 1!
This is the workout of the day for Monday - but also the TWELFTH 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 23 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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE LOWER BODY RECOVERY
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
WORKOUT
2021 VAULT: DUMBBELL PROMETHEUS
15 DB Lungesters
15 DB Facing Burpees
12 DB Lungesters
12 DB Facing Burpees
9 DB Lungesters
9 DB Facing Burpees
Rest 3 Minutes
9 DB Lungesters
9 DB Facing Burpees
12 DB Lungesters
12 DB Facing Burpees
15 DB Lungesters
15 DB Facing Burpees
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs +
Women: 35# DBs +
Score: Total Time Including Rest
Goal: 18-27 Minutes
COACHES NOTES
Choose a weight and pace for the Lungesters that will allow you to perform 3-5 reps per minute. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.
DUMBBELL LUNGESTER
Begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
And then...
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!
CUSTOMIZATIONS
Single DB Lungester
Unweighted Lungester
DUMBBELL FACING BURPEE
Start standing, facing your dumbbells. 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 over your dumbbells then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the dumbbells.
CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpee
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
WORKOUT
2021 VAULT: BARBELL PROMETHEUS
15 Lungesters
15 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
9 Lungesters
9 Bar Facing Burpees
Rest 3 Minutes
9 Lungesters
9 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
15 Lungesters
15 Bar Facing Burpees
Suggested Weight
Men: 75#
Women: 55#
Extra Challenge
Men: 95#
Women: 65#
Score: Total Time Including Rest
Goal: 18-27 Minutes
COACHES NOTES
Choose a weight and pace for the Lungesters that will allow you to perform 3-5 reps per minute. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.
BARBELL LUNGESTER
Start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
And then...
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
CUSTOMIZATIONS
Lower weight
Unweighted Lungester
BARBELL FACING BURPEE
Start standing, facing your barbell. 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 over your barbell then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the barbell.
CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpee
PROGRAM C
WARM UP
SANDBAG GENERAL WARM UP
WORKOUT
2021 VAULT: SANDBAG PROMETHEUS
15 Sandbag Lungesters
15 Sandbag Facing Burpees
12 Sandbag Lungesters
12 Sandbag Facing Burpees
9 Sandbag Lungesters
9 Sandbag Facing Burpees
Rest 3 Minutes
9 Sandbag Lungesters
9 Sandbag Facing Burpees
12 Sandbag Lungesters
12 Sandbag Facing Burpees
15 Sandbag Lungesters
15 Sandbag Facing Burpees
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Time Including Rest
Goal: 18-27 Minutes
COACHES NOTES
Choose a pace for the Lungesters that will allow you to perform 3-5 reps per minute. If you’re unable to hit that rep range, reduce the reps from 15, 12, and 9 to 12, 9, and 6. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.
SANDBAG LUNGESTER
Start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
And then...
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
CUSTOMIZATIONS
Reduce reps
Unweighted Lungester
SANDBAG FACING BURPEE
Start standing, facing your sandbag. 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 over your sandbag then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the sandbag.
CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpee
Lungesters
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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat
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