MONDAY 02/07/2022
PROGRAM A
WARM UP
WORKOUT
2022 VAULT: ODIN
10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
5 Toes to Bar
- OR - 7 V-Up
1 Dumbbell Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
2 Dumbbell Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
3 Dumbbell Atlas Lunge
...Continue adding 1 rep to the Atlas Lunges each round
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men/Women: Increase to 7 Toes to Bar
Score: ATLAS LUNGE REP NUMBER of Last Completed Round + Any Additional Reps
Goal: Into the Round of 8s-11s
Coaches Notes
Beware of the 10 minute AMRAP with ascending reps - it will sneak up on you if you're not careful! You'll need to find the Goldilocks pace on this one - just right. If you come out too hot and finish the first 5 rounds in the first 3 minutes, the rest of the workout is going to be rough. But, it's only 10 minutes and if you pace it too much, the workout will be over before you know it.
So, pick a pace that think you can go unbroken on the Atlas lunges through the round of 7. If you need to break them into 2 sets after that, you'll still be on pace for the goal. Choose a variation on the toes to bar/V-Ups that you can go unbroken on those most if not all the way. They should take 10-20 seconds each time - just enough to break up those lunges.
Remember, 1 Atlas Lunge = 2 Shoulder Racked Lunges + 1 Dumbbell Squat
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2022 VAULT: ODIN
10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
5 Toes to Bar
- OR - 7 V-Up
1 Barbell Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
2 Barbell Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
3 Barbell Atlas Lunge
...Continue adding 1 rep to the Atlas Lunges each round
Suggestions
Men: 95-115#
Women: 65-75#
Extra Challenge
Men/Women: Increase to 7 Toes to Bar
Score: ATLAS LUNGE REP NUMBER of Last Completed Round + Any Additional Reps
Goal: Into the Round of 8s-11s
Coaches Notes
Beware of the 10 minute AMRAP with ascending reps - it will sneak up on you if you're not careful! You'll need to find the Goldilocks pace on this one - just right. If you come out too hot and finsh the first 5 rounds in the first 3 minutes, the rest of the workout is going to be rough. But, it's only 10 minutes and if you pace it too much, the workout will be over before you know it.
So, pick a pace and weight that think you can go unbroken on the Atlas lunges through the round of 7. If you need to break them into 2 sets after that, you'll still be on pace for the goal. Consider also just taking an extra few breaths between reps without putting the bar down and having to pick it back up again. Choose a variation on the toes to bar/V-Ups that you can go unbroken on those most if not all the way. They should take 10-20 seconds each time - just enough to break up those lunges.
Remember, 1 Atlas Lunge = 2 Back Racked Lunges + 1 Back Squat
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2022 VAULT: ODIN
10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)
5 Toes to Bar
- OR - 7 V-Up
1 Sandbag Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
2 Sandbag Atlas Lunge
5 Toes to Bar
- OR - 7 V-Up
3 Sandbag Atlas Lunge
...Continue adding 1 rep to the Atlas Lunges each round
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: Increase to 7 Toes to Bar
Score: ATLAS LUNGE REP NUMBER of Last Completed Round + Any Additional Reps
Goal: Into the Round of 8s-11s
Coaches Notes
Beware of the 10 minute AMRAP with ascending reps - it will sneak up on you if you're not careful! You'll need to find the Goldilocks pace on this one - just right. If you come out too hot and finsh the first 5 rounds in the first 3 minutes, the rest of the workout is going to be rough. But, it's only 10 minutes and if you pace it too much, the workout will be over before you know it.
So, pick a pace that think you can go unbroken on the Atlas lunges through the round of 7. If you need to break them into 2 sets after that, you'll still be on pace for the goal. Choose a variation on the toes to bar/V-Ups that you can go unbroken on those most if not all the way. They should take 10-20 seconds each time - just enough to break up those lunges.
Remember, 1 Atlas Lunge = 2 Back Racked Lunges + 1 Back Squat
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Toes to Bar
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Lying Leg Lifts
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, knees bent, or using your hands to hold on to something for assistance. Some other options for customizing are High Knee Step Overs, Blast Off Elevated Plank, Heel Taps, or Farmer Carry/March. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Shoulder Press
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.