PROGRAM A

WARM UP

WORKOUT

2022 VAULT: VALHALLA

1 Mile Run

then

4 Rounds

10 Dumbbell Lungester
20 Kipping Pull Up

**Strict Pull Up Option: 10-14 Strict Pull Ups per Round

**Could also use your sandbag with this version doing:
Sandbag Lungester

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 1.5 Mile Run / 50# DBs
Women: 1.5 Mile Run / 35# DBs

Score 1: Mile Time
Score 2: Total Time

Goal 1: 7-10 Minutes
Goal 2: 20-25 Minutes

Coaches Notes

We've got two scores today. This is so that you are encouraged to push the pace on both the mile run and the lungesters/pull ups. If you think the run is going to take longer than 10 minutes, consider reducing the distance to something that will get you in that window while still maintaining an uncomfortable pace. If you know you have faster than a 7 minute mile, go with the Extra Challenge distance!

You've got 12-16 minutes to complete the 4 rounds - that is 3:00-4:00 per round. The lungesters should be completed in 1-3 sets the whole way so choose your load accordingly.

Go with a pull up variation that allows you to complete at least 5 reps at a time. That also means, break them up so that you can always do at least 5 reps. If you are capable of doing 20 unbroken pull ups but after that you can only do a few at a time, it's better to break them early into something more sustainable - maybe 12-8 or 7-7-6.

If you can't run for space or weather reasons, do:

4 Rounds
2 Minutes of Continuous Movement
10 Dumbbell Lungester
20 Kipping Pull Up

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

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: VALHALLA

1 Mile Run

then

4 Rounds

10 Barbell Lungester
20 Kipping Pull Up

*Strict Pull Up Option: 10-14 Strict Pull Ups per Round

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

Extra Challenge
Men: 1.5 Mile Run / 95#+
Women: 1.5 Mile Run / 65#+

Score 1: Mile Time
Score 2: Total Time

Goal 1: 7-10 Minutes
Goal 2: 20-25 Minutes

Coaches Notes

We've got two scores today. This is so that you are encouraged to push the pace on both the mile run and the lungesters/pull ups. If you think the run is going to take longer than 10 minutes, consider reducing the distance to something that will get you in that window while still maintaining an uncomfortable pace. If you know you have faster than a 7 minute mile, go with the Extra Challenge distance!

You've got 12-16 minutes to complete the 4 rounds - that is 3:00-4:00 per round. The lungesters should be completed in 1-3 sets the whole way so choose your load accordingly.

Go with a pull up variation that allows you to complete at least 5 reps at a time. That also means, break them up so that you can always do at least 5 reps. If you are capable of doing 20 unbroken pull ups but after that you can only do a few at a time, it's better to break them early into something more sustainable - maybe 12-8 or 7-7-6.

If you can't run for space or weather reasons, do:

4 Rounds
2 Minutes of Continuous Movement
10 Barbell Lungester
20 Kipping Pull Up

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

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: VALHALLA

120 Cal (M) / 88 Cal (W) Assault Bike
- OR - 2000m Row

then

4 Rounds

10 Barbell Lungester
20 Kipping Pull Up

*Strict Pull Up Option: 10-14 Strict Pull Ups per Round

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

Extra Challenge
Men: 180 Cal Bike | 3000m Row / 95#+
Women: 132 Cal Bike | 3000m Row / 65#+

Score 1: Bike/Row Time
Score 2: Total Time

Goal 1: 7-10 Minutes
Goal 2: 20-25 Minutes

Coaches Notes

We've got two scores today. This is so that you are encouraged to push the pace on both the bike/row and the lungesters/pull ups. If you think the bike/row is going to take longer than 10 minutes, consider reducing the distance to something that will get you in that window while still maintaining an uncomfortable pace. If your bike/row is faster than 7 minutes, consider doing the Extra Challenge calories!

You've got 12-16 minutes to complete the 4 rounds - that is 3:00-4:00 per round. The lungesters should be completed in 1-3 sets the whole way so choose your load accordingly.

Go with a pull up variation that allows you to complete at least 5 reps at a time. That also means, break them up so that you can always do at least 5 reps. If you are capable of doing 20 unbroken pull ups but after that you can only do a few at a time, it's better to break them early into something more sustainable - maybe 12-8 or 7-7-6.

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

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