MONDAY 02/21/2022
PROGRAM A
WARM UP
WORKOUT
2022 VAULT: JOTUNHEIM
6 Rounds
10 Dumbbell Farmer Step Up
10 Devil Press
10 Dumbbell Farmer Step Up
Rest 1 Minute between Rounds
Suggestions
Men: 40# DBs | 20-24"
Women: 25# DBs | 16-20"
Extra Challenge:
Men/Women: Increase to 14-14-14
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 2:30-3:30
Coaches Notes
Ouch! Sorry about your grip, guys. We are scoring both your fastest and slowest rounds to encourage you to really push the pace from the beginning. It's OK if coming out hot causes your times to drop off a little - that's to be expected. Find a weight and height for the step ups that allows you to get 10 reps done in 30-45 seconds. Your grip will be taxed going to the Devil Press so really concentrate on using your legs and hips to accelerate the dumbbells upward to relieve the use of your arms some. Those should take 1:15 - 2:00 so choose your weight and pace accordingly.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2022 VAULT: JOTUNHEIM
6 Rounds
10 Sandbag Shoulder Step Up
10 Sandbag Burpee
10 Sandbag Shoulder Step Up
Rest 1 Minute between Rounds
Suggestions
Men: 50-70# | 20-24"
Women: 25-45# | 16-20"
Extra Challenge:
Men/Women: Increase to 14-14-14
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 2:30 - 3:30
Coaches Notes
We are scoring both your fastest and slowest rounds to encourage you to really push the pace from the beginning. It's OK if coming out hot causes your times to drop off a little - that's to be expected. Find a bag placement and height for the step ups that allows you to get 10 reps done in 30-45 seconds. You can go with a back rack or over one shoulder. Your legs will be tired going into the Sandbag Burpee but really try to use them and your hips to accelerate the bag upward. Those should take 1:15 - 2:00 so choose your pace accordingly. If the weight of your sandbag is forcing you to take longer than 2 minutes, consider the reducing the reps to a number that will keep you moving quicker.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Step Ups/Weighted Step Ups
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Devil Press
If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
Burpee
If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.