The Vault "Veinticuatro" Shift Demo

The Vault "Veinticuatro" Shift Subs and Mods

The Vault "Veinticuatro" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY FOURTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - June 20th to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds/Reps as Possible in 12 Min)
10 Unweighted Lunges
10 KB Swings
10 Unweighted Lunges
10 Overhead Press

Idea weight for Men: Single 20-40# DB/KB - or - Pair of Lighter DBs
Idea weight for Women: Single 12-25# DB/KB - or - Pair of Lighter DBs

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds+

For this workout, you'll perform 10 unweighted lunges, 10 swings, another 10 lunges, then 10 presses until 12 minutes are over!

The lunges should be unweighted and alternating. This means for each set of 10 you'll do 5 per leg. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge you may swap out alternating step ups.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the overhead press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

POWER CLEAN - 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.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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TIP BW BURPEE JUN 16TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, QUADS/IT BAND

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
12 Burpees
30 Air Squats

Rest 2 Min

3 Rounds
12 Burpees
30 Air Squats

RX+ Men/Women: 4 Rounds each time

Do NOT do RX+ if you can't keep time in the goal timeframe. Go FAST. That is the point.

Also unnecessary, but might be fun - wear a vest - IF you can keep the goal time!

Score: Total Time - Including Rest
Goal: 13-19 Min TOTAL (this includes the 2 min rest)

#blamemiranda

Like it says above, the goal on this one is to go FAST!

Lower the squats to 20 if 30 will take you more than 90 seconds when you are tired. Shoot for each 3 round section to be between 5-8 minutes tops.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also modify by removing the push up portion of the burpee. So, you'd just step or jump back to plank, then step or jump your feet back and stand.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

You can modify this by setting up a target to squat to. Use a medicine ball, box, or stacked plates. This will help you be consistent with depth and avoid collapsing at the bottom.

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

AIR SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat 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.

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SHIFT TIPS_201606

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds (For Time)
10 Burpees
20 Air Squats

Rest 30 Seconds between rounds

No weight needed.

The rest is to allow you to go as fast as possible on each round.

Score: Total Time Including Rest
Goal: 10-15 Min

For this workout, you'll perform 10 burpees followed by 20 squats then you'll rest 30 seconds before starting the next round. You'll repeat this until 5 rounds total are completed!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

AIR SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat 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.

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TIP DB FARMER CARRY JUN 17TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST (best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: PIGEON STRETCH, SCIATICA/PIRIFORMIS

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Full Body Dumbbell Warm Up

WORKOUT

7 Rounds (For Time)
10 Alternating Single Leg Deadlifts
100 Meter Farmer Carry
10 Alternating Single Leg Deadlifts

Rest 1 minute between rounds
....

If Single Leg Deadlifts are not going to work for you:

7 Rounds (For Time)
100 Meter Farmer Carry
20 Dumbbell Deadlifts

Rest 1 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

Score: Total Time (including rest)
Goal: 15-20 Minutes (including rest)

Note that the reps change between the different program versions of this workout.

Each round should be as fast as possible taking around 90 seconds to 2 min.

We encourage you to go with single leg deadlifts even if even if you need to go with a  single dumbbell or lighter weight.

For the Farmer Carries, hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

Sub for farmer carry if can't leave your area - low step ups or even march in place for 60 seconds.

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 10 reps = 5 on each leg.

For regular deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Dumbbell Warm Up

WORKOUT

7 Rounds (For Time)
100 Meter Farmer Carry
10 Heavy Deadlifts

Rest 1 minute between rounds

RX Men: 165-205# Barbell / 40# DBs
RX Women: 105-145# Barbell / 25# DBs

RX+ Men: 225-255# Barbell / 50#+ DBs
RX+ Women: 155-175# Barbell / 35#+ DBs

Do a plate-hug carry if you don't have DBs

Score: Total Time (including rest)
Goal: 15-20 Minutes (including rest)

Note that the reps change between the different program versions of this workout.

Each round should be as fast as possible taking around 90 seconds to 2 min. The farmer carry distance should be around 1 min.

Choose weight that you think you might be able to do unbroken but aren't sure. If form breaks - lower the weight during the rest. If it feels too easy after 3 rounds - raise the weight during 1 min rest.

For the Farmer Carries, hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

Sub for farmer carry if can't leave your area - low step ups or even march in place for 60 seconds.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dumbbell Warm Up

WORKOUT

7 Rounds (For Time)
100 Meter Farmer or Bear Hug Carry
10-15 Sandbag Over Shoulder

Rest 1 Min Between Rounds

Idea Sandbag Loading:
For this one - if you have a heavy bag -use it and choose reps that will take you about 45 seconds to complete all of them.

Or our usual:
Men: 50-70#
Women: 25-45#

Score: Total Time (including rest)
Goal: 15-20 Minutes (including rest)

Note that the reps change between the different program versions of this workout.

Each round should be as fast as possible taking around 90 seconds to 2 min.

For the bear hug walk, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall. We recommend a Gable grip. Cup your hands like you are making two letter 'C's and hold them together. Draw your elbows back alongside your ribcage to keep the bag close to your body. Or grip your wrist with the opposite hand.

If unable to complete the carry in under a minute, shorten the distance or switch to DB farmer carries.

If can't leave your area - low step ups or even march in place for 1 Min. You can do this either bear hugging the bag or holding DBs at your sides.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

Choose a rep target that allows you to complete the round within the 1:30-2:00 time window per round.

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

FARMER CARRY - This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and full core breathing.

KB/DB DEADLIFT - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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SHIFT TIPS_201706

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Min Low Step Ups
10 DB/KB Deadlifts

**Can hold light weight for the step ups if desired, but they should be low step ups.

Idea weight for Men: Single 35-55# KB/DB - or - Pair of Lighter Dumbbells
Idea weight for Women: Single 12-25# KB/DB -or- Pair of Lighter Dumbbells

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-10 Rounds

For this workout, you'll do 1 minute of low step ups then 10 DB/KB deadlifts for 12 minutes!

For the step ups, make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet.

If you'd like to make these a little more difficult, you can hold a light DB in each hand or a single DB at your chest.

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

FARMER CARRY - This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and full core breathing.

KB/DB DEADLIFT - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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TIP DB PUSH PRESS JUN 18TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
SWAP (skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, CALVES/ANKLES

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
15 Push Press
20 Sit Ups
30 Double Unders

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+ / 50 Double Unders
RX+ Women: 35# DBs+ / 50 Double Unders

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-7 Rounds

We are shooting for 2:00-3:30 rounds here. Use the modification suggestions below to stay within this time window.

Choose a load on the push press you can complete the reps in AT MOST 2 sets every time.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

Mamas, sub with Russian kettlebell swings or dead bugs. Check out the Mama Modifications on Members-Only for more options!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time, ideally 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overheard Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
15 Push Press
20 Sit Ups
30 Double Unders

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

RX+ Men: 115#+ / 50 Double Unders
RX+ Women: 75#+ / 50 Double Unders

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-7 Rounds

We are shooting for 2:00-3:30 rounds here. Use the modification suggestions below to stay within this time window.

Choose a load on the push press you can complete the reps in AT MOST 2 sets every time.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

Mamas, sub with Russian kettlebell swings or dead bugs. Check out the Mama Modifications on Members-Only for more options!

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time, ideally 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
10 Handstand Push Ups
20 Sit Ups
30 Double Unders

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 15 Handstand Push Ups / 50 Double Unders
RX+ Women: 15 Handstand Push Ups / 50 Double Unders

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-6 Rounds

We are shooting for 2:00-3:30 rounds here. Use the modification suggestions below to stay within this time window.

Choose a variation on the push press you can complete the reps in 30 seconds to a minute every time.

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box.

You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time, ideally 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

MAMA MODIFICATIONS

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

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SHIFT TIPS_201806

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

7 Rounds (For Time)
10 Overhead Press
15 Sit Ups
20 Skip Overs, Plate Hops, (or 30 reps of Single Unders or Taps)

Idea weight for Men: Pair of 15-30# Dumbbells - or - single KB/DB 35-55#
Idea weight for Women: Pair of 8-20# Dumbbells -or - single KB/DB 12-35#

Score: Total Time
Goal: 9-12 Min

For this workout, you'll perform 10 presses, 15 sit ups, then 20 skip overs for 7 rounds!

For the overhead press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until its completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

No sit ups or crunching right now?  You may try a dead bug, slam balls, or an eye level KB Swing.

For the last part, you can do 20 skips overs, plate hops, or 30 seconds of single unders or DB taps.

For the skip overs you will stand facing the Dumbbell/KB and skip over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something.

MAMA MODIFICATIONS

PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

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TIP BW STEP UPS JUN 19TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS OR SI JOINT RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

For Time
30 Dumbbell Hang Power Cleans
30 Dumbbell Front Squats
60 Alternating Unweighted Step Ups
30 Dumbbell Front Squats
30 Dumbbell Hang Power Cleans

Just one time through!!

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

Step Up Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: 9-13 Min

Pay attention to the goal time window. Choose your loading and step up height accordingly.

Push the intensity on this one!

Pick a weight that you can do at least 10 reps at a time.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high.

You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

For the step ups, find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step. So, 60 reps will be 30 per side. Put your whole foot on the step, drive off of the heel and stand all of the way up so both feet are planted on the box.

If stepping up is not feeling right, try doing lunges instead!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

For Time
30  Hang Power Cleans
30 Front Squats
60 Alternating Unweighted Step Ups
30  Front Squats
30  Hang Power Cleans

Just one time through!!

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

RX+ Men: 135#+
RX+ Women: 85#+

Step Up Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: 9-13 Min

Pay attention to the goal time window. Choose your loading and step up height accordingly.

Push the intensity on this one!

Pick a weight that you can do at least 10 reps at a time.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

For the step ups, find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step. So, 60 reps will be 30 per side. Put your whole foot on the step, drive off of the heel and stand all of the way up so both feet are planted on the box.

If stepping up is not feeling right, try doing lunges instead!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

For Time
30 Sandbag Hang Power Cleans
30 Sandbag Front Squats
60 Alternating Unweighted Step Ups
30 Sandbag Front Squats
30 Sandbag Hang Power Cleans

Just one time through!!

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: 40 Reps of all sandbag movements.

Step Up Height:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: 10-14 Min

Pay attention to the goal time window. Choose your loading and step up height accordingly.

Push the intensity on this one!

Ideally you'll be able to perform at least 10 reps at a time, but if you are using a heavier bag, you may drop the reps a little to stay on pace

For the hang power clean you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the sandbag close to the body.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high.

You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

For the step ups, find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step. So, 60 reps will be 30 per side. Put your whole foot on the step, drive off of the heel and stand all of the way up so both feet are planted on the box.

If stepping up is not feeling right, try doing lunges instead.

MAMA MODIFICATIONS

POWER CLEAN - 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.

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat 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.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

SHIFT 061920

SHIFT TIPS_201906

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

AMRAP 15 Min
(As Many Rounds and Reps as Possible in 15 Min)
10 KB Swings
10 Goblet Squats
20 Unweighted Lunges or Step Ups

Idea weight for Men: Single 25-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5-7 Rounds

For this workout, you'll perform 10 KB swings, 10 goblet squats, then 20 unweighted lunges or step ups until 15 minutes are up!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

If you choose to do lunges, they should be unweighted and alternating. This means you end up doing 10 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

If you choose the step ups, choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be 14-20".

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely.

MAMA MODIFICATIONS

POWER CLEAN - 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.

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat 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.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

62020

TIP BB POWER SNATCH JUN 20TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: COOL DOWN FLOW, CHEST OPENER

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

3 x 3 Min AMRAP
3 Rounds of As Many Rounds/Reps as Possible in 3 Min
6 Double Dumbbell Power Snatch
9 Pull Ups
12 Box Jump Overs

Rest 1 Min Between Rounds

RX Men: 40# DBs / 24" Box
RX Women: 25# DBs / 20" Box

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Number of Completed Rounds and any Additional Reps from all 3 AMRAPs
Goal: 7-11 Rounds+

This is the 2nd VETWOD x Barbells for Bullies workout. Make sure you visit vetwod.com for official standards if you're participating.

Set yourself up for about a round a minute. The box jump overs eat up a lot of time, so modify the other movements accordingly!

The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Remember, straight arms in the bottom and chin all the way over at the top!

For the box jump over, you'll just jump onto the box, then step off the other side to complete the rep. Pick a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.

PROGRAM B

PROGRAM B

WARM UP
Pull Up Warm Up
Snatch Warm Up

WORKOUT

3 x 3 Min AMRAP
3 Rounds of As Many Rounds/Reps as Possible in 3 Min
6 Power Snatch
9 Pull Ups
12 Box Jump Overs

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+
RX+ Women: 65#+

Score: Total Number of Completed Rounds and any Additional Reps from all 3 AMRAPs
Goal: 7-11 Rounds+

This is the 2nd VETWOD x Barbells for Bullies workout. Make sure you visit vetwod.com for official standards if you're participating.

Set yourself up for about a round a minute. The box jump overs eat up a lot of time, so modify the other movements accordingly!

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Remember, straight arms in the bottom and chin all the way over at the top!

For the box jump over, you'll just jump onto the box, then step off the other side to complete the rep. Pick a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.

PROGRAM C

PROGRAM C

WARM UP
Full Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

3 x 3 Min AMRAP
3 Rounds of As Many Rounds/Reps as Possible in 3 Min
6 Sandbag Ground to Overhead
9 Pull Ups
12 Box Jump Overs

Rest 1 Min Between Rounds

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds and any Additional Reps from all 3 AMRAPs
Goal: 7-11 Rounds+

Set yourself up for a round a minute. The box jump overs eat up a lot of time so adjust the load of the bag if possible and necessary.

Otherwise, lower the reps on the ground to overhead if 6 reps is taking more than 20-30 seconds.

Choose a version of the pull up you can complete in 1-2 sets each time.

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Remember, straight arms in the bottom and chin all the way over at the top!

For the box jump over, you'll just jump onto the box, then step off the other side to complete the rep. Pick a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.

TEAM VERSION

TEAM VERSION

WARM UP
Pull Up Warm Up
Snatch Warm Up

WORKOUT

In Teams of 2 Complete:
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
You Go - I Go Format
3 Power Snatch
6 Pull Ups
9 Box Jump Overs

Partner 1 does one full round then Partner 2 goes. Keep switching for 16 Min.

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+
RX+ Women: 65#+

**This version can also be done with the dumbbell options or sandbag options in Program A or C.

Score: Total Number of Completed Rounds and any Additional Reps from both teammates.
Goal: 15 Rounds +

The reps are reduced on this version and you are resting half the time. So, gun it when it's your turn!

Set yourself up to be able to complete each round in a minute or less.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Remember, straight arms in the bottom and chin all the way over at the top!

For the box jump over, you'll just jump onto the box, then step off the other side to complete the rep. Pick a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

Butts:
Every other minute for 10 minutes:
8 Rear Foot Elevated Split Squats (Right Leg)
8 Rear Foot Elevated Split Squats (Left Leg)

After the 10 Min is up, go right into Butts Part 2!

Score: Weight Used
Goal: Good Controlled Movement

For the Rear Foot Elevated Split Squats, hold a pair of dumbbells at your shoulders or hanging by your sides.

Place the top of one foot face down on the bench behind you so the sole of your foot is facing up.

Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes.

Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout.

Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground.

Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.


Butts Part 2:
2 Rounds
Sideways Alphabet Right Leg
Sideways Alphabet Left Leg

This might sound silly - but you will feel the burn!

Lying on your side, raise your top leg 12-18 inches off the ground, keep your leg straight and toes pointed. Draw the alphabet with your toes. 12 inch letters, all caps!

So you'll do this first with the right leg, the switch and do it with the left. THEN, do it one more time on each side!


Guts:
100 Sit Ups

Every Min - 10 Second Hollow Hold

For an extra challenge don't use your arms to help swing you up to the top of the sit up!

For the hollow body hold, make sure your lower back remains in contact with the floor the whole time. So bring your arms alongside your body or bend your knees if you need to.

MAMA MODIFICATIONS

SPLIT SQUATS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift.

SIDEWAYS ALPHABET LEG - This could be a great movement for mamas. However, if you're not comfortable lying on your side or if this movement causes pain, you can try a similar exercise from a table top position or sub banded/not banded monster walks, Shin Box Flow to Kneeling, Banded Glute Bridges or Hip Thrusts

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

HOLLOW ROCKS/HOLD - If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)
200 M run
15 Bent over Slams
10 Sandbag Sit ups

RX Men 50-70#
RX Women 30-50#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal Time: 7+ Rounds

The run should take roughly 1 min. If you are unable to run for space or weather reasons you may sub 1 min of double or single unders, or even just a low step up.

For the bent over slam you will have your feet roughly hip width with the heels down. Bag should be as close to your body as possible. You should be in a deadlift set up with the butt back and knees bent slightly. Keep the belly tight and chest up.

Deadlift the bag to the middle of the shins. Then from that position pull the elbows back bringing the bag to the chest/belly. Once you pull it all of the way up - SLAM it down to the ground hard. You throw it by pressing it down almost like a push up or bench press. That is one rep.

For the sit ups you will hold the bag at the chest. You may do whatever you like with your feet. We would like your shoulders to touch the ground at the bottom each time and for you to sit all of the way up with your bag. If your bag is too heavy you may choose a lighter object for that portion.

Unable to do sit ups at this time? You may choose to do sandbag squats.

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

Part 1:
Every 3 Minutes on the Minute for 15 Minutes (5 Total Sets):
4 Deadlifts (Same load)
10 Pull Ups

Rest 3 Min Before Part 2

**Do Strict, Weighted Strict, or Banded Strict Pull Ups if Possible.

Score: Weight used for Deadlifts.

**Note Pull Up Variation in Comments.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the pull ups, they should be strict. So, choose some level of assistance that allows for an unbroken set of 10 each time. You can do a weighted pull up for more of a challenge or switch to a TRX/Ring or inverted barbell row if you need to.


Part 2:
Every 3 Minutes for 12 Minutes (4 Total Sets):
8 Romanian Deadlifts (Same Load)
20 Push Ups

Score: Weight Used for Deadlifts

The Romanian Deadlift starts and ends at the hang position, not the floor. This should be much lighter than a traditional deadlift.

Perform a traditional deadlift to get to the hang position with hands about shoulder width apart and feet under hips.

Keep your belly tight, chest up and back in a neutral position as you unlock your knees and push you butt back. Slide the bar down your legs. It should travel in a straight line.

Once the bar goes below the knees, push your feet down into the floor and stand back up. You won't bring the bar all the way to the floor.

For the push up, choose a variation you think you can go for all 20 unbroken each time, or at least get close!

We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

WARM UP
Complete 3 Rounds:
10 Flat to Hollow on Floor
10 Flat to Superman on Floor
10 Kip Swings on Bar
5 Kip/Press Down

Not for time or anything - can add a broomstick/PVC or a little weight to the Flat to Hollow

So for the flat to hollow you will lay on your back on the ground with the legs and arms extended. You will lift the shoulders and legs off of the ground by hollowing out your belly - pulling your low back into the ground. Hold for 1 second then lower.

For the superman it's basically the opposite. You will lay on your stomach on the ground with arms and legs extended. You will lift the arms and legs by squeezing the butt and back. Hold for 1 second then lower.

For the kip swing you take that hollow and superman and simply perform it on the bar! Hollow/Arch/Hollow/Arch. Let it be fluid with no pause in the front or back. Lead with the shoulders doing most of the work by pressing against the bar then pulling.

From here you - for the last 5 reps you will add a straight arm hard press as you close the hips even more. Think about trying to PRESS the bar into your hips as you lean back a little to bring you closer to the bar. DO NOT pull with the arms!

WORKOUT
7 Min AMRAP
1 Pull Up
1 Toes to Bar
2 Pull Ups
2 Toes to Bar
3 Pull Ups
3 Toes to Bar -
Keep adding 1 per movement per round.

How to SCALE:
If you are unable to do pull ups and toes to bar - no problem!
You will do 1 kip swing - 1 knees up - 2 kip swings - 2 knees up....

RX+: Sets of same number must be unbroken. So the 1+1 / break / 2+2 / break / 3+3 / break and so on.

SCORE: Total Reps

On both the pull up and the toes to bar focus on those solid hollow and arch positions you practiced in your warm up.

Your hands should be just wider than your shoulders. And we want to make sure that we are fully open but "active" in the bottom position. This means you aren't hanging there like a floppy fish - but have your body in a tight position - with the shoulders pulled slightly down.

Work to get your chin all of the way over the bar at the top. Then press away and pull yourself back through into the arch position to lead you into the next rep.

You will use that same arch position - followed by press against the bar with straight arms for each rep of toes to bar!

Even if you are doing the scaled option here - try to work on that solid kip swing!


Accumulate Max Hold in 5 min:
Top of Push up on Rings or TRX Bands

For this you will hold the top of a push up position on the rings or TRX bands. Every time you break just come down and write down how long you held for. Add up total time at the end.

Keep the belly tight and find that hollow type position again. Squeeze the cheeks!

Press the through the shoulders by pressing them forward as you hold!

Every 2 minutes for 10 minutes (5 sets)
8 Bent Over Rows
10 Shoulder Press

Rest 2 Minutes

Then

Every 2 minutes for 8 minutes (4 sets)
12 Pull Overs
12 Front Raises

Score: Weight used for Bent Over Rows. List other Weights in Comments.

Use two dumbbells or a barbell for the first part. Use a single dumbbell for the pull overs and front raises.

Set up for the bent over rows by deadlifting the DBs (or barbell) to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest or pull the barbell to your lower chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the Pull Overs, lay back on the bench with the crown of your head just over the edge. Hold the DB  above your chest with a micro-bend at the elbow. Use both hands to hold one head of the DB. Slowly lower the DB over your head toward the floor. The DB should get as close to the floor as possible without overarching your back. Try to pin your front ribcage down to your hips throughout the entire movement. Raise the DB back up into the air over your chest to complete the rep.

For the Dumbbell Front Raise both arms move together. Place one hand on each side of the DB. Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. You will raise your arms up in front of you with wrists facing down until arms are parallel to the ground.


Finisher:
Accumulate 3 minutes of Overhead Plate Walk in as Few Sets as Possible.

Score: Total Time to Get to 3 Min of Overhead Walk - so the 3 Min + any Time Spent Resting.

Men Use: 45-55# Plate
Women Use: 25-35# Plate

Hold the plate overhead with arms straight and biceps by the ears. Keep your belly tight and avoid overarching your back.

Then just walk for 3 minutes. If you can't go outside you can walk in small circles or even march in place. We want some kind of lower body movement here to encourage more core stabilization!

5 Sets
3 Position Clean (Building Lightly)

3 Positions =
High Hang
Hang (Just Above the Knee)
Floor


Full SQUAT Cleans!
Warm up loads focusing on form and solid movement!

These will all be squat clean but you will start from different positions with the bar.

The first one starts with the bar at mid thigh or above, so your torso will be more upright.

The hang clean starts with the bar just above the knee, so your torso will be tilted forward more and your hips shifted further back.

The last one is a full squat clean from the floor.

For all three, imagine you are jumping while holding the bar with straight arms. Aggressively extend your hips, knees, and ankles to generate vertical force on the bar.

Then shrug your shoulders, pull your elbows up and back, then rotate them around the bar to receive it on your shoulders in the bottom of a squat. Stand up all the way to complete the rep. When standing, keep your elbows high, upper arms parallel to the floor and lead with the chest as you stand.


Clean (8 x 1 (1 Rep Every 90 Seconds for 12 Min))
Enter your heaviest successful lift for your score. All of these 8 reps should be "working" - which means warm up to a challenging, but doable, weight before you start the clock.

Go up or down in weight as you go - depending on how you are feeling and moving this day.


Clean Pull (5 x 2)
Do these with the heaviest successful lift from the previous part of the workout!

A clean pull is the first pull off of the ground, plus the hip extension and jump and shrug portion of the clean. This teaches us to work on the powerful up portion of the movement.

For these reps you will do 5 sets of 2 clean pulls. Rest as needed between sets.

Really focus on good extension and a powerful up! Hold those good positions!

RUN VERSION

Run Version
Run 1 Mile

Rest 1 Min

4 Rounds
400 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

Run 1 Mile

Score is total time including rest.

Goal is steady and sustainable pace on mile. HARD but not all out 400s (all a consistent and painful pace). Steady and sustainable pace on second mile - second mile faster than the first.


Run Version (no distance)
Run 8 Min

Rest 1 Min

4 Rounds
90 Second Sprint
Rest 1 Min Between Sprints (Including after the last one)

Run 8 Min

Score is distance if you are able to measure it!

Goal is steady and sustainable pace on 8 min. HARD but not all out on the 90 seconds (all a consistent and painful pace). Steady and sustainable pace on second mile - second 8 min.

ROW VERSION

Row Version
Row 2000 Meters

Rest 1 Min

4 Rounds
500 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

Row 2000 Meters

Score is total time including rest.

Goal is steady and sustainable pace on the 2k. HARD but not all out 500s (all a consistent and painful pace). Steady and sustainable pace on second mile - second 2k faster than the first.

BIKE VERSION

Bike Version
Bike 100 Cal (Men) / 75 Cal (Women)

Rest 1 Min

4 Rounds
30 Cal Bike (Men) - HARD
22 Cal Bike (Women) - HARD
Rest 1 Min Between Sprints (Including after the last one)

Bike 100 Cal (Men) / 75 Cal (Women)

Score is total time including rest!

Goal is steady and sustainable pace on 100/75 Cal. HARD but not all out on the 30/22 Cal (all a consistent and painful pace). Steady and sustainable pace on second 100/75 Cals.

The Vault "Veintitres" Daily Demo

The Vault "Veintitres" Subs and Mods

The Vault "Veintitres" Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY - POWER
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY THIRD workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - June 13th to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

---

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

4 Rounds (For Time)
15 Dumbbell Burpee Deadlifts
30 Alternating Hang DB Snatch

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Time
Goal: 9-15 Min

Choose a load or movement variation that allows for roughly 3 minute rounds.

Make sure you breathe on those burpee deadlifts and take the time to set up in a good position before standing up with the dumbbells.

For a Dumbbell Burpee Deadlift you will have your hands on the dumbbells, with them on the floor roughly shoulder width apart.

Jump or step the feet back to a plank position and lower chest and hips to the ground then press back up.

Jump or step feet in so that they are EITHER in between or outside of the dumbbells. Make sure the heels are down, back is flat. Hands are still on dumbbells with straight arms and the chest lifted/knees bent. Lift the chest, drive through the heels and stand up with the dumbbells.

Lower back to the ground with a flat back, tight belly, heels down, and bending the knees.

You can also do a single dumbbell version by doing the burpee beside the DB, then adjusting on the way up out of the burpee so that it is between your feet when you pick it up.

For the single DB Hang Power Snatches you will bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 15 per arm per round.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

4 Rounds (For Time)
30 Deadlifts
15 Burpees
15 Hang Power Snatch

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Time
Goal: 10-16 Min

Choose a load on the deadlifts that you can do all 30 reps with 1 or 2 breaks for at least the first couple rounds. You'll want to set yourself up for roughly 3 minute rounds.

Don't forget to breathe during the burpees!

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also modify by removing the push up portion.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

4 Rounds (For Time)
15 Sandbag Burpee Deadlifts
20 Sandbag Hang to Overhead

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time
Goal: 10-15 Min

Choose a load or movement variation that allows for roughly 3 minute rounds.

Make sure you breathe on those burpee deadlifts and take the time to set up in a good position before standing up with the sandbag.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest.

The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

If you are working with a heavier bag or just need to, you can switch to more of a hang clean & jerk.

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

HANG DB SNATCH - We recommend using dumbbells rather than the barbell if you notice yourself having to move the bar around your belly or if you are coning in the overhead position. If you're not comfortable going overhead right now or find that you are coning during the movement you might want to try eye level KB Swings.

The Vault "Veintitres" Shift Demo

The Vault "Veintitres" Shift Subs and Mods

The Vault "Veintitres" Shift Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY THIRD workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - June 13th to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds
6 Burpees
12 Deadlifts
18 Hang Dumbbell Snatch
(9 w/ the right arm then 9 w/ left arm

Idea weight for Men: Single 20-40# DB/KB - or - pair of lighter DBs
Idea weight for Women: Single 12-25# DB/KB - or - pair of lighter DBs

(may choose to use 1 or 2 DBs for deadlifts)

Score: Total Time
Goal: 12-18 Min

For this workout, you'll do 6 burpees, 12 deadlifts, then 9 hang snatches on your right arm and 9 hang snatches on your left arm for 6 rounds!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the Hang DB Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and repeat until 9 reps are done. You will then switch to the other arm and do the same thing.

If you're struggling with this movement, you can do more of a hang clean and press!

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

HANG DB SNATCH - We recommend using dumbbells rather than the barbell if you notice yourself having to move the bar around your belly or if you are coning in the overhead position. If you're not comfortable going overhead right now or find that you are coning during the movement you might want to try eye level KB Swings.

6920

TIP DB SQUAT JUN 9TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): OLY
POST (best after the main workout): SUNS OUT GUNS OUT
EITHER (can be warm up or finisher): GYMNASTICS
SWAP (skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, QUADS/IT BAND

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

Every 4 Minutes for 20 Minutes (5 Rounds Total)
20 Dumbbell Squats
400m Run

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50#+ DBs
RX+ Women: 35#+ DBs

2 SCORES!!
Score #1: FASTEST ROUND
Score #2: SLOWEST ROUND
Goal: Both Under 3:15-3:30

GO ALL OUT! Can you keep all 5 Rounds under 3 min?

The idea on this one is to perform the squats unbroken, then complete the run as fast as you can. Expect your times to fall off a bit, we want you to really push in every round.

Choose a load you can do 20 reps of pretty comfortably.

Make sure you rest until the next 4 minute interval each time.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

You can also hold a single dumbbell to your chest and perform goblet squats if you need to go lighter.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For Time
Slowest Round Score Here!

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

Every 4 Minutes for 20 Minutes
(5 Rounds Total)
15 Back Squats
400m Run

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

RX+ Men: 135#+
RX+ Women: 95#+

2 Scores for this one.
Score #1: Fastest Round.
Score #2: Slowest Round.
Goal: All Rounds Under 3:15-3:30

Go all out!!!

The idea on this one is to perform the squats unbroken, then complete the run as fast as you can. Expect your times to fall off a bit, we want you to really push in every round.

Choose a load you can do 15 reps of pretty comfortably.

Make sure you rest until the next 4 minute interval each time.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For Time
Slowest Round Score Here!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

Every 4 Minutes for 20 Minutes
(5 Rounds Total)
15 Back Squats
500 Meter Row
or
30 Cal Bike (Men) / 22 Cal Bike (Women)

RX Men: 95-115# / 40# DBs (20 Reps)
RX Women: 65-75# / 25# DBs (20 Reps)

RX+ Men: 135#+ / 50# DBs (20 Reps)
RX+ Women: 95#+ / 35# DBs (20 Reps)

2 Scores for this one.
Score #1: Fastest Round.
Score #2: Slowest Round.
Goal: All Rounds Under 3:15-3:30

Go all out!!!

The idea on this one is to perform the squats unbroken, then complete the bike/row as fast as you can. Expect your times to fall off a bit, we want you to really push in every round.

Choose a load you can do 15 reps of pretty comfortably.

Make sure you rest until the next 4 minute interval each time.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

If working with dumbbells, know that you can switch to a single DB held to the chest for goblet squats if you need to go lighter.

For the bike/row, you're working with 2:00-2:30.  Shorten the calories/distance as needed to fit the time window.

If your bike does not track calories, use whatever distance you get in 2 minutes in the first round as your target for the remaining rounds.

For Time
Slowest Round Score Here!

MAMA MODIFICATIONS

DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target, lighter weight, 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. See the Mama Mods Movement Library for a demo video.

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.