MONDAY 05/09/2022
PROGRAM A
WARM UP
WORKOUT
2022 VAULT: IDUNN
10 Rounds
6 Renegade Row
12 Dumbbell Squat
Suggestions
Men: 40# DBs
Women: 25# DBs
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 15-20 Min
Coaches Notes
You might be tempted to come out the gate hot on this one, but with 10 rounds of work to do, that may not be the best idea. Choose a weight and/or push up variation for the renegade rows that allows you to get those 6 reps done in around 30 seconds or so each round. You may not be expecting it but holding the push up position will become more and more uncomfortable after each set of squats. So try breaking those up once from the start to give your quads a quick rest. Choose a weight for the squats that you are capable of doing unbroken, but like with the renegade rows, consider breaking up the set once from the start in an effort to hold that pace through to the end.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2022 VAULT: IDUNN
10 Rounds
6 Renegade Row
12 Barbell Back Squat
Suggestions
Men: 95-115#
Women: 65-75#
Extra Challenge
Men: 135#
Women: 95#
Score: Total Time
Goal: 15-20 Min
Coaches Notes
You might be tempted to come out the gate hot on this one, but with 10 rounds of work to do, that may not be the best idea. Choose a weight and/or push up variation for the renegade rows that allows you to get those 6 reps done in around 30 seconds or so each round. You may not be expecting it but holding the push up position will become more and more uncomfortable after each set of squats. So try breaking those up once from the start to give your quads a quick rest. Choose a weight for the squats that you are capable of doing unbroken, but like with the renegade rows, consider breaking up the set once from the start in an effort to hold that pace through to the end.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2022 VAULT: IDUNN
10 Rounds
6 Push Up + Sandbag Lateral Drag
12 Sandbag Back Squat
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 15-20 Min
Coaches Notes
You might be tempted to come out the gate hot on this one, but with 10 rounds of work to do, that may not be the best idea. You're looking to complete the push up + lateral drag in 30-40 seconds. Consider reducing the reps if you're struggling to do so. You may not be expecting it but holding the push up position will become more and more uncomfortable after each set of squats. So try breaking those up once from the start to give your quads a quick rest. Same idea goes for the squats. Break those up once from Round 1 or go at a steady enough pace, resting with the bag on your shoulders, that you know you can sustain through the end of the workout even under fatigue.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Push Up/Push Up Taps
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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. 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.