MONDAY 11/08/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/10/2021 in Round 1!
This is the workout of the day for Monday - but also the NINETEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - November 11 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
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: QUAD FOAM ROLL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE
PROGRAM A
WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
2021 VAULT: DUMBBELL APOLLO
Every 7 Minutes for 21 Minutes (3 Rounds)
20 DB Bent Over Row
30 Weighted Step Ups
400 Meter Run
Suggested Weight
Men: 40-50# DBs | 20-24" Box
Women: 25-35# DBs | 16-20" Box
Extra Challenge
Men/Women: Every 6 Minutes for 18 Minutes
Score: Fastest Round ONLY
Goal: Under 5 Minutes
COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the run knowing you'll get some rest before the next round starts.
BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells 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 dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.
CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups or Lunges
Dumbbell Lunges
400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Hop Overs
Toe Taps to a Low Target
PROGRAM B
WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP
WORKOUT
2021 VAULT: BARBELL APOLLO
Every 7 Minutes for 21 Minutes (3 Rounds)
20 Bent Over Row
30 Back Rack Step Ups
400 Meter Run
Suggested Weight
Men: 75-95# Bar | 20-24" Box
Women: 55-65# Bar | 16-20" Box
Extra Challenge
Men/Women: Every 6 Minutes for 18 Minutes
Score: Fastest Round ONLY
Goal: Under 5 Minutes
COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the run knowing you'll get some rest before the next round starts.
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
BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.
CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups or Lunges
400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Hop Overs
Toe Taps to a Low Target
PROGRAM C
WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP
WORKOUT
2021 VAULT: ROW/BIKE APOLLO
Every 7 Minutes for 21 Minutes (3 Rounds)
20 Bent Over Row
30 Weighted Step Ups
500 Meter Row
or
30 Cal Bike (Men) / 22 Cal Bike (Women)
*May do this version with barbell, dumbbells, or sandbag
Suggested Weight
Men: 40-50# DBs | 20-24" Box
Women: 25-35# DBs | 16-20" Box
Extra Challenge
Men/Women: Every 6 Minutes for 18 Minutes
Score: Fastest Round ONLY
Goal: Under 5 Minutes
COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the row/bike knowing you'll get some rest before the next round starts.
BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells 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 dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.
CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups or Lunges
Dumbbell Lunges
ROW/BIKE
You're working with 2:00-2:30. Reduce the distance/calories as needed to fit the time window.
CUSTOMIZATIONS
Shorten distance
Reduce calories
Weighted Step Ups/Step Ups
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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
Run/Jog
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.