MONDAY 03/14/2022
Programs A and C only for this one - Empty Barbell and Single Dumbbell Thruster are Customizations for Program A
PROGRAM A
WARM UP
WORKOUT
2022 VAULT: DRAUPNIR
Every 9 Minutes for 27 Minutes (3 Total Sets)
6 Rounds
8 Box Jump
8 Wall Ball
8 Kettlebell Overhead Swing
Rest any time remaining in 9-minute window
Suggestions
Men: 20-24" | 40-55# KB/DB | 18-20# WB
Women: 16-20" | 25-35# KB/DB | 13-15# WB
Extra Challenge:
Men/Women: Increase reps to 10-10-10
Score: Slowest Round ONLY
Goal: 6:00-8:00
Coaches Notes
This workout has the potential to be very deceiving. The reps are low each round but you've got 6 rounds each time so make sure you set yourself up for success by customizing appropriately. We are looking for a pace of 1:00-1:20 per round. Everything should be unbroken and transitions need to be tight.
We want a minimum of a minute rest between sets. You will be doing a total of 144 reps of each movement so expect that the 3rd set is going to require a lot of grit. If the first set takes you more than 8 minutes, or even really close to 8 minutes, consider customizing the height of the jump, wall ball target height, or swing load/variation.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2022 VAULT: DRAUPNIR
Every 9 Minutes for 27 Minutes (3 Total Sets)
6 Rounds
8 Box Jump
8 Sandbag Thruster
8 Sandbag Hang to Shoulder
Rest any time remaining in 9-minute window
Suggestions
Men: 20-24" | 50-70# SB
Women: 16-20" | 25-45# SB
Extra Challenge:
Men/Women: Increase reps to 10-10-10
Score: Slowest Round ONLY
Goal: 6:00-8:00
Coaches Notes
This workout has the potential to be very deceiving. The reps are low each round but you've got 6 rounds each time so make sure you set yourself up for success by customizing appropriately. We are looking for a pace of 1:00-1:20 per round. Everything should be unbroken and transitions need to be tight.
We want a minimum of a minute rest between sets. You will be doing a total of 144 reps of each movement so expect that the 3rd set is going to require a lot of grit. If the first set takes you more than 8 minutes, or even really close to 8 minutes, consider customizing the height of the jump, or perhaps an adjustment to the reps of thrusters or hang to shoulders. Even going down to 6 reps instead of 8 if you are working with a heavier bag will save a lot of time across 6 rounds.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
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.
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.