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PROGRAM A

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

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

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!!!

MAMA MODIFICATIONS

N/A

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Rounds

6 Devil Press
9 Box Jump

Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box

Extra Challenge
Men: 50# DBs or 30" Box
Women: 35# DBs or 24" Box

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going 'unbroken' on the devil presses, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don't feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Rounds

6 Plate Burpees
9 Box Jump

Suggestions
Men: 45# / 20-24" Box
Women: 35# / 16-20" Box

Extra Challenge
Men: 30" Box
Women: 24" Box

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going 'unbroken' on the plate burpees, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don't feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Rounds

6 Sandbag Burpees
9 Box Jump

Suggestions
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box

Extra Challenge
Men: 30" Box
Women: 24" Box

Score: Total Time

Goal: 10:00-15:00

Coaches Notes

These rounds should go quick today. Set yourself up for 1:00-1:30 per round.

We want you going 'unbroken' on the sandbag burpees, meaning a smooth and steady pace.

Same with the box jumps. Choose a jumping height that allows you to find a good rhythm.

Don't feel like you need to perform the repetitions as fast as possible. Instead, focus on moving continuously with minimal breaks and you will crush it.

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

MAMA MODIFICATIONS

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

Burpee

If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB Swing

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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. 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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

2 Rounds

200m Farmer Carry
40 Dumbbell Squat
30 Dumbbell Push Press
200m Shoulder Racked Carry

Rest 2 minutes between rounds

Suggesttions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score:
Round 1 Time
Round 2 Time

Goal: 6:00-9:00

Coaches Notes

Two big rounds today. It's going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.

The carries should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.

Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.

When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

2 Rounds

200m Farmer Carry
40 Barbell Back Squat
30 Barbell Push Press
200m Shoulder Racked Carry

Rest 2 minutes between rounds

Suggestions
Men: 40# DBs / 75-95#
Women: 25# DBs / 55-65#

Extra Challenge
Men: 40# DBs / 115#+
Women: 25# DBs / 75#+

Score:
Round 1 Time
Round 2 Time

Goal: 6:00-9:00

Coaches Notes

Two big rounds today. It's going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.

The carries should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.

Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.

When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

2 Rounds

200m Suitcase Carry
40 Sandbag Squat
30 Sandbag Push Press
200m Burden Run

Rest 2 minutes between rounds

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

Score:
Round 1 Time
Round 2 Time

Goal: 6:00-9:00

Coaches Notes

Two big rounds today. It's going to be all about where to take smart breaks. It is only two rounds and you get a nice 2 minute break in between so the pace and level of output should be uncomfortable the whole time.

The carry/burden run should take about 2:00-2:30 each. You should have to break 1-3 times during each carry. Keep the breaks short.

Choose a load on the squats that you can complete the reps in 2-4 sets. Push presses in 2-3 sets.

When performing these movements, challenge yourself to hold on just a little bit longer than you think you can, think 1-2 more reps.

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

MAMA MODIFICATIONS

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.

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.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

8 Rounds

3 Turkish Get Ups (Right Arm)
3 Turkish Get Ups (Left Arm)

(See Coaches Notes for Customized Workout Options)

Suggestions
Men: 30-40# DBs
Women: 15-25# DBs

Score: Completion

Goal: Controlled, High Quality Movement (Should take AT LEAST 16 Minutes)

Coaches Notes

Very straight forward today. These are full get ups and the goal is quality. Please do not rush through them. The point is not to go from lying on the ground to standing up by any means necessary. The point is to find strength and stability at every position along the way from lying down to standing and back.

You can also customize by breaking the full Turkish Get Up into smaller parts. For example you could do:

4 rounds -
6 1/4 Get Up Right
6 1/2 Kneeling Windmill Press (Right Arm)
6 Right Leg Only Single Arm Overhead Lunge
6 1/4 Get Up Left
6 1/2 Kneeling Windmill Press (Left Arm)
6 Left Leg Only Single Arm Overhead Lunge

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

MAMA MODIFICATIONS

Turkish Get Up Options

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

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.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

1 Dumbbell Power Clean
4 Lateral Burpee over DB
2 Dumbbell Power Clean
4 Lateral Burpee over DB
3 Dumbbell Power Clean
4 Lateral Burpee over DB
...
Go as far as you can in 10 minutes, adding one rep of the power clean each round.

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total Completed Rounds Plus Any Additional Reps

Goal: Round of 8-11

Coaches Notes

10 minutes to get as far as you can! Don't sprint out of the gate on this one. If you do, you'll regret by the 3:00 mark. Try to start at the speed you'll have around the 7th or 8th round.

Breathe on the burpees. Think smooth, continuous movement.

Choose a load on the power cleans that you can go unbroken through at least the round of 7 power cleans if not the whole way.

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

PROGRAM B

PROGRAM B

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

1 Barbell Power Clean
4 Lateral Burpee over Bar
2 Barbell Power Clean
4 Lateral Burpee over Bar
3 Barbell Power Clean
4 Lateral Burpee over Bar
...
Go as far as you can in 10 minutes, adding one rep of the power clean each round.

Suggestions
Men: 95-115#
Women: 65-75#

Extra Challenge
Men: 135#+
Women: 95#+

Score: Total Completed Rounds Plus Any Additional Reps

Goal: Round of 8-11

Coaches Notes

10 minutes to get as far as you can! Don't sprint out of the gate on this one. If you do, you'll regret by the 3:00 mark. Try to start at the speed you'll have around the 7th or 8th round.

Breathe on the burpees. Think smooth, continuous movement.

Choose a load on the power cleans that you can go unbroken through at least the round of 7 power cleans if not the whole way.

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

10 Minute AMRAP
(As Many Rounds and Reps as Possible)

1 Sandbag Power Clean
4 Lateral Burpee over Sandbag
2 Sandbag Power Clean
4 Lateral Burpee over Sandbag
3 Sandbag Power Clean
4 Lateral Burpee over Sandbag
...
Go as far as you can in 10 minutes, adding one rep of the power clean each round.

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

Score: Total Completed Rounds Plus Any Additional Reps

Goal: Round of 8-11

Coaches Notes

10 minutes to get as far as you can! Don't sprint out of the gate on this one. If you do, you'll regret by the 3:00 mark. Try to start at the speed you'll have around the 7th or 8th round.

Breathe on the burpees. Think smooth, continuous movement.

Choose a load on the power cleans that you can go unbroken through at least the round of 7 power cleans if not the whole way.

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

MAMA MODIFICATIONS

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

Burpee

If you’re trying to manage the pressure on your core or 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 the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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PROGRAM A

PROGRAM A

WARM UP

WORKOUT

Every 2 Minutes Until Completion

200m Run
Max Reps Wall Balls

Keep going until you reach 120 Wall Balls

*Go with a single dumbbell thruster if no wall ball.

Suggestions
Men: 18-20# Ball to 9-10' target
Women: 12-14# Ball to 8-9' target

Extra Challenge
Men/Women: 150 Wall Balls

Score: Total Time

Goal: 12:00-20:00

Coaches Notes

You need to be knocking out 12-20 wall balls each round to finish within the goal time! It is VERY important that the 200m run only take you 0:50-1:00 or else this workout will quickly become unmanageable. As soon as you come in from the run, start chipping away at a set of wall balls. Plan on taking 1-2 short breaks but never walk away from your ball. Give yourself 10 seconds or so before the start of the next 2-minute window to shake out your legs and take a few deep breaths. If you find you're struggling to get at least 12 reps each round, consider reducing the distance of the run or the target height of the wall balls or both!

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

PROGRAM C

PROGRAM C

WARM UP

WORKOUT

Every 2 Minutes Until Completion

15 Cal (M) /11 Cal (W) Bike
-OR- 18 Cal (M) / 13 Cal (W) Row
Max Reps Wall Balls

Keep going until you reach 120 Wall Balls

Suggestions
Men: 18-20# Ball to 9-10' target
Women: 12-14# Ball to 8-9' target

Extra Challenge
Men/Women: 150 Wall Balls

Score: Total Time

Goal: 12:00-20:00

Coaches Notes

You need to be knocking out 12-20 wall balls each round to finish within the goal time! It is VERY important that the bike/row only take you 0:50-1:00 or else this workout will quickly become unmanageable. As soon as you come off the machine, start chipping away at a set of wall balls. Plan on taking 1-2 short breaks but never walk away from your ball. Give yourself 10 seconds or so before the start of the next 2-minute window to shake out your legs and take a few deep breaths. If you find you're struggling to get at least 12 reps each round, consider reducing the calories of the bike/row or the target height of the wall balls or both!

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

TEAM VERSION

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2

Partner 1: 200m Run
Partner 2: Max Reps Wall Balls

Partner 2: 200m Run
Partner 1: Max Reps Wall Balls

Keep going until you've completed a combined total of 250 Wall Balls

Suggestions
Men: 18-20# Ball to 9-10' target
Women: 12-14# Ball to 8-9' target

Extra Challenge
Men/Women: 300 Wall Balls

Score: Total Time

Goal: 12:00-20:00

Coaches Notes

The way this one works is Partner 1 will head out for a 200 meter run while Partner 2 completes as many wall balls as he/she can. When Partner 1 gets back from the run, Partner 2 will go for a run while Partner 1 does as many wall balls as he/she can. Continue alternating until you've completed 250 wall balls (combined).

We don't want you sandbagging the run just to give your partner more time on the wall balls, but you also shouldn't be taking longer than 1:10. In the time it takes your partner to run, you should be performing 12-20 wall balls. The effort doesn't need to be unbroken but you're looking at 2-3 sets with short breaks in between before your partner returns. If you're struggling to complete at least 12 reps, consider reducing the height of your target.

MAMA MODIFICATIONS

Run/Jog

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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and 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.

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.