PROGRAM A

WARM UP

WORKOUT

2022 VAULT: RAGNAROK

5 Rounds

20 Lateral Burpee Over Dumbbells
2 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 30 Lateral Burpees / 50# DBs
Women: 30 Lateral Burpees / 35# DBs

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The final workout of the 2022 Vault and it will not disappoint! To clarify the flow:

1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.

Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. Choose a weight that you really won't have to break up. PRO TIP: Put down the DBs after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.

This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!

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

PROGRAM B

WARM UP

WORKOUT

2022 VAULT: RAGNAROK

5 Rounds

20 Lateral Burpee Over Barbell
2 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

Suggestions
Men: 95#
Women: 65#

Extra Challenge:
Men: 30 Lateral Burpees / 115-135#+
Women: 30 Lateral Burpees / 75-85#+

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The final workout of the 2022 Vault and it will not disappoint! To clarify the flow:

1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.

Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. Choose a weight that you really won't have to break up. PRO TIP: Put down the bar after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.

This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!

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

PROGRAM C

WARM UP

WORKOUT

2022 VAULT: RAGNAROK

5 Rounds

20 Lateral Burpee Over Sandbag
2 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

Suggestions
Men: 50-70#
Women: 25-45#

Extra Challenge
Men/Women: 30 Lateral Burpees per round

Score: Total Time

Goal: 18-24 Minutes

Coaches Notes

The final workout of the 2022 Vault and it will not disappoint! To clarify the flow:

1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.

Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. You really shouldn't have to break up the sandbag movements other than transitioning from one to the other. PRO TIP: Put down the bag after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.

This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!

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

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