MONDAY 01/31/2022
PROGRAM A
WARM UP
WORKOUT
2021 VAULT: BESTLA
4 Rounds
100 Meter Shoulder Rack Carry
400 Meter Run
Rest 1 Minute between Rounds
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Slowest & Fastest Round
Goal: 2:30 - 3:30
Coaches Notes
You may be tempted to underestimate this one - don't do that! The shoulder rack carry is going to take about a minute. Choose a weight that you can maintain a brisk walking pace the whole way and that you can go unbroken for the first 2 rounds. In rounds 3 and 4, you may need to put the dumbbells down for a quick break at the halfway point.
Send it on the run. We are logging both the fastest and the slowest rounds today, so the times should slow a bit as the workout progresses. Dig deep and get uncomfortable.
For those of you that can't run/carry due to space, weather or anything else, change the workout as follows:
4 Rounds
50 Mountain climbers
50 Toe Taps
1 min Shoulder Racked Low Step Ups
50 Toe Taps
50 Mountain climbers
Rest 1 min between rounds
Work as hard as you can in that minute of low step ups - don't try to game it!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2021 VAULT: BESTLA
4 Rounds
100 Meter Front Rack Carry
400 Meter Run
Rest 1 Minute between Rounds
Suggestions
Men: 75#
Women: 55#
Extra Challenge
Men: 95#+
Women: 65#+
Score: Slowest & Fastest Round
Goal: 2:30 - 3:30
Coaches Notes
You may be tempted to underestimate this one - don't do that! The front rack carry is going to take about a minute. Even if you could go unbroken on the carry with the weight that you choose, it may make sense to put the bar down at the halfway point, then turn around and re-rack it rather than making a slow, cumbersome turn with the bar on your shoulders.
Send it on the run. We are logging both the fastest and the slowest rounds today, so the times should slow a bit as the workout progresses. Dig deep and get uncomfortable.
For those of you that can't run/carry due to space, weather or anything else, change the workout as follows:
4 Rounds
50 Mountain climbers
50 Toe Taps
1 min Front Rack Low Step Ups
50 Toe Taps
50 Mountain climbers
Rest 1 min between rounds
Work as hard as you can in that minute of low step ups - don't try to game it!
PROGRAM C
WARM UP
WORKOUT
2021 VAULT: BESTLA
4 Rounds
100 Meter Shoulder Rack Carry
30/22 Cal Bike -OR- 36/26 Cal Row
Rest 1 Minute between Rounds
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Slowest & Fastest Round
Goal: 2:30 - 3:30
Coaches Notes
You may be tempted to underestimate this one - don't do that! The shoulder rack carry is going to take about a minute. Choose a weight that you can maintain a brisk walking pace the whole way and that you can go unbroken for the first 2 rounds. In rounds 3 and 4, you may need to put the dumbbells down for a quick break at the halfway point.
Send it on the bike/row. We are logging both the fastest and the slowest rounds today, so the times should slow a bit as the workout progresses. Dig deep and get uncomfortable.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. 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.