PROGRAM A

WARM UP

WORKOUT

2022 VAULT: MJOLNIR

5 Rounds

100 Meter Run
15 Dumbbell Squat
12 Dumbbell Shoulder Rack Lunge
100 Meter Run

Rest 2 Minutes Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-2:30

Coaches Notes
We want you to run HARD every time! The run should take no more than 30 seconds. If you can't run for space or weather reasons, you can do 30 seconds of mountain climbers, hop overs, or double unders in place of each 100m run.

Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you've got lunges right after the squats.

For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.

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

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: MJOLNIR

5 Rounds

100 Meter Run
15 Barbell Front Squat
12 Barbell Front Rack Lunge
100 Meter Run

Rest 2 Minutes Between Rounds

*Can do this version with a sandbag!

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-95#

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-2:30

Coaches Notes
We want you to run HARD every time! The run should take no more than 30 seconds. If you can't run for space or weather reasons, you can do 30 seconds of mountain climbers, hop overs, or double unders in place of each 100m run.

Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you've got lunges right after the squats.

For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.

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

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: MJOLNIR

5 Rounds

10 Cal (M) / 7 Cal (W) Bike
- OR - 12 Cal (M) / 8 Cal (W) Row
15 Barbell Front Squat
12 Barbell Front Rack Lunge
10 Cal (M) / 7 Cal (W) Bike
- OR - 12 Cal (M) / 8 Cal (W) Row

Rest 2 Minutes Between Rounds

*Can also do this version with dumbbells or sandbag!

Suggestions
Men: 95#
Women: 65#

Extra Challenge
Men: 115-135#
Women: 75-95#

Score 1: Fastest Round
Score 2: Slowest Round

Goal: 2:00-2:30

Coaches Notes
We want you to bike/row HARD every time! The bike/row should take no more than 30 seconds.

Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you've got lunges right after the squats.

For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.

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.

DB/Back/Front/Goblet/Air Squat

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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. 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.