PROGRAM A
WARM UP
WORKOUT
2021 VAULT: HEIMDALL
Every 2 Minutes for 20 Minutes
From 0:00-2:00
20 Unweighted Lunge
15 Unbroken Wall Ball
From 2:00-4:00
15 Push Up
15 Unbroken Wall Ball
Suggestions
Men: 18-20# Ball
Women: 13-15# Ball
Extra Challenge:
Men/Women: 30 Unweighted Lunges / 20 Push Ups
Score: Number of rounds with wall balls performed unbroken.
Goal: 7-10 Rounds
Coaches Notes
The goal here is to get as many rounds as possible unbroken on the wall balls. Choose a weight (if possible) and a target height that you can go unbroken for at least 7 rounds, or to the 14:00 mark. 15 wall balls will take around 30 seconds and we want you to have at least 10-20 seconds of rest before the next work interval. So, choose a lunge and push up variation that you can complete those reps in a minute or less the whole way. If you think you'll be able to go way faster, today would be a great day for the extra challenge!
If you have low ceilings or otherwise can't do wall balls, go with an empty barbell or single heavy dumbbell thruster.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Thruster/Wallball
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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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.
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.
