MONDAY 10/25/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 04/26/2021 in Round 1!
This is the workout of the day for Monday - but also the SEVENTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - October 28 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-POWER
POST(best after the main workout): BUTTS & GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, UPPER BODY LACROSSE BALL DAILY TUNE UP
POST: UPPER BODY DAILY TUNE UP, LOWER BODY DAILY TUNE UP
PROGRAM A
WARM UP
JUMP ROPE WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
2021 VAULT: DUMBBELL TRITON
Every 2 Minutes for 20 Minutes
(10 Rounds)
30 Double Unders / DB Hop Overs
Max Push Up + Renegade Rows
Suggested Weight
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs / 40 DUs or Hop Overs
Women: 35# DBs / 40 DUs or Hop Overs
Score: Total Reps of Push Up + Renegade Rows
Goal: 80-120 Reps
COACHES NOTES
This ends up being 300 double unders or hop overs. Go with hop overs if you feel like the double unders are going to be really broken up or take more than about 30-40 seconds. The goal here is to get 8-12 renegade rows per round so you'll want to have at least a minute if not around 1:20 to complete those. Choose a weight and a push up variation that is sustainable. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning - for example, a set of 12 can be broken into 7-5 or even 4-4-4.
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 -
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
PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
CUSTOMIZATIONS
Go lighter
Push Up + Taps
Knee Push Up + Plank Rows
Deficit Push Up + Taps
PROGRAM B
WARM UP
JUMP ROPE WARM UP
UPPER BODY BARBELL WARM UP
WORKOUT
2021 VAULT: BARBELL TRITON
Every Minute on the Minute for 20 Minutes
Min 1: 15 Double Unders / DB Hop Overs + Max Push Up Tap + Tap
Min 2: 15 Double Unders / DB Hop Overs + Max Bent Over Row
Suggested Weight
Men: 95#
Women: 65#
Extra Challenge
Men: 115# / 20 DUs or Hop Overs
Women: 75# / 20 DUs or Hop Overs
Score: Total COMBINED Reps of Push Up + Taps and Bent Over Rows
Goal: 160-200 Reps
COACHES NOTES
So the way this version works is you'll complete 15 DU/hop overs and as many push up+taps as you can from 0:00-1:00. Then from 1:00-2:00, you'll do 15 DU/Hop Overs and as many bent over rows as you can. Then you'll go back to 15 DU/hop overs and push up+taps in 2:00-3:00. Continue alternating back and forth until 20 minutes are up.
This ends up being 300 double unders or hop overs. Go with hop overs if you feel like the double unders are going to be really broken up or take more than about 15-20 seconds. The goal here is to get 6-9 push up + taps and 10-15 bent over rows per round so you'll want to have at least 40-45 seconds to complete those. Choose a weight and a push up variation that is sustainable. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning - for example, a set of 12 can be broken into 7-5 or even 4-4-4.
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 -
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
PUSH UP + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Push Ups
Elevated Push Up + Taps
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row
PROGRAM C
WARM UP
JUMP ROPE WARM UP
SANDBAG UPPER BODY WARM UP
WORKOUT
2021 VAULT: SANDBAG TRITON
Every 2 Minutes for 20 Minutes
(10 Rounds)
30 Double Unders / Sandbag Hop Overs
Max Push Up + Lateral Drags
Suggested Weight
Men: 50-70#
Women: 25-45#
Score: Total Reps of Push Up + Lateral Drag
Goal: 80-120 Reps
COACHES NOTES
This ends up being 300 double unders or hop overs. Go with hop overs if you feel like the double unders are going to be really broken up or take more than about 30-40 seconds. The goal here is to get 8-12 lateral drags per round so you'll want to have at least a minute if not around 1:20 to complete those. Adjust the weight of your sandbag (if possible) and choose a push up variation to something that is sustainable for the entire 20 minutes. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning - for example, a set of 12 can be broken into 7-5 or even 4-4-4.
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 -
SANDBAG HOP OVER
Stand next to your sandbag 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
PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.
Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Plank Lateral Drag
Push Up + Taps
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.
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.