MONDAY 05/16/2022
PROGRAM A
WARM UP
WORKOUT
2022 VAULT: FENRIR
For Time
4 Dumbbell Wolf Complex
5 Double Unders / Hop Overs
4 Dumbbell Wolf Complex
10 Double Unders / Hop Overs
4 Dumbbell Wolf Complex
15 Double Unders / Hop Overs
.
.
4 Dumbbell Wolf Complex
45 Double Unders / Hop Overs
4 Dumbbell Wolf Complex
50 Double Unders / Hop Overs
Keep adding 5 Double Unders or Hop Overs between every set of 4 Wolf Complex reps until you get through 50!
1 Dumbbell Wolf Complex Rep = 1 Cluster + 2 1/2 Up 1/2 Rack Lunges (Right Arm) + 2 1/2 Up 1/2 Rack Lunges (Left Arm)
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 13-18 Minutes
Coaches Notes
Ouch. You've got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. So, choose your weight carefully. We want you to be able to do 4 reps unbroken for at least the first half of the workout. Definitely check out the customizations if you think it will be more broken up than that even with lighter weight.
The double under/hop over reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.
If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider customizing further so you can stay on pace to hit the goal.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2022 VAULT: FENRIR
For Time
4 Barbell Wolf Complex
5 Double Unders / Hop Overs
4 Barbell Wolf Complex
10 Double Unders / Hop Overs
4 Barbell Wolf Complex
15 Double Unders / Hop Overs
.
.
4 Barbell Wolf Complex
45 Double Unders / Hop Overs
4 Barbell Wolf Complex
50 Double Unders / Hop Overs
Keep adding 5 Double Unders or Hop Overs between every set of 4 Wolf Complex reps until you get through 50!
1 Barbell Wolf Complex Rep = 1 Cluster + 4 Overhead Lunges
Suggestions
Men: 75#
Women: 55#
Extra Challenge
Men: 95#+
Women: 65#+
Score: Total Time
Goal: 13-18 Minutes
Coaches Notes
Ouch. You've got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. So, choose your weight carefully. We want you to be able to do 4 reps unbroken for at least the first half of the workout. Definitely check out the customizations if you think it will be more broken up than that even with lighter weight.
The double under/hop over reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.
If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider customizing further so you can stay on pace to hit the goal.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2022 VAULT: FENRIR
For Time
4 Sandbag Wolf Complex
5 Double Unders / Hop Overs
4 Sandbag Wolf Complex
10 Double Unders / Hop Overs
4 Sandbag Wolf Complex
15 Double Unders / Hop Overs
.
.
4 Sandbag Wolf Complex
45 Double Unders / Hop Overs
4 Sandbag Wolf Complex
50 Double Unders / Hop Overs
Keep adding 5 Double Unders or Hop Overs between every set of 4 Wolf Complex reps until you get through 50!
1 Sandbag Wolf Complex Rep = 1 Cluster + 4 Overhead Lunges
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 13-18 Minutes
Coaches Notes
Ouch. You've got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. We want you to be able to do 4 reps unbroken for at least the first half of the workout. If you are working with a heavier bag, you may need to go to 3 reps each time or customize another way.
The double under/hop over reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.
If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider customizing further so you can stay on pace to hit the goal.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Wolf Complex
You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns. If you have a hard time maintaining control and a stable midline in the bottom of the squat or lunge or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. For the lunges, you can always modify to shoulder or front rack or farmer carry hold and if you need to sub a lateral step up that's ok too! If you end up needing to make a lot of modifications to this movement you might want to consider the Shift version to simplify things a bit more!
Double/Single Unders
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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.
Jump/Skip/Hop Overs
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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.
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.