PROGRAM A

WARM UP

WORKOUT

2022 VAULT: FREYA

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Kipping Pull Ups
400 Meter Run
12 Double Dumbbell Snatches

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Can also replace the Double Dumbbell Snatches with:
12 Sandbag Ground to Overhead

Extra Challenge:
Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score:
Round 1 Time
Round 2 Time
Round 3 Time
Round 4 Time

Goal: 3:00-4:30 (For Each Round)

Coaches Notes

If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: FREYA

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Kipping Pull Ups
400 Meter Run
12 Power Snatches

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

Suggestions
Men: 75-95# Bar
Women: 55-65# Bar

Extra Challenge:
Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score:
Round 1 Time
Round 2 Time
Round 3 Time
Round 4 Time

Goal: 3:00-4:30 (For Each Round)

Coaches Notes

If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: FREYA

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Kipping Pull Ups
30 Cal (M) / 22 Cal (W) Bike - OR - 36 Cal (M) / 26 Cal (W) Row
12 Double Dumbbell Snatches

*Can also use your barbell for this version!

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

Suggestions
Men: 40# DBs
Women: 25# DBs

Can also replace the Double Dumbbell Snatches with:
12 Sandbag Ground to Overhead

Extra Challenge:
Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score:
Round 1 Time
Round 2 Time
Round 3 Time
Round 4 Time

Goal: 3:00-4:30 (For Each Round)

Coaches Notes

If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The bike/row should be around the 2 minute range. If you need to reduce the calories, decide on your calorie target before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Pull Up

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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Run

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.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB Swing

If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.