MONDAY 05/23/2022
PROGRAM A
WARM UP
WORKOUT
2022 VAULT: SKADI & KVASIR
Part 1
5 Rounds
18 Dumbbell Farmer Step Up
12 Inverted Row
- After Part 1, Rest 3 Minutes
Part 2
5 Rounds
18 Alternating Shoulder Press
18 Dumbbell Power Clean
*Strict Pull Up Option: 7-10 Reps per 12 Inverted Row
Suggestions
Men: 40# DBs | 20-24" Box/Step
Women: 25# DBs | 16-20" Box/Step
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Part 1 Score: Time
Part 2 Score: Time
Goal: 7-11 Minutes (For each part)
Coaches Notes
Let's be honest, you are doing two different workouts separated by 3 minutes rest today. Don't try to game one so you can increase your performance on the other. We want you to send it in both of them.
Choose a load and height on the step ups that you can complete 18 reps in 1-2 sets and in about 1:10 or less. We definitely want to keep things moving today so you may need to go lighter or lower than what you usually do.
For the inverted rows, we want these to be challenging enough that you will have to break them up into 2 sets, maybe even 3 in the last couple rounds. But the break should be short enough that you can complete all 12 reps in about 30 seconds or less.
Choose a load on the second part that you can complete a round every 1:10-1:45. That means you are going pretty much unbroken the whole way. You might break the power cleans into 2 sets in the later rounds but the break should be no more than 5 seconds. We are going fast and it's a lot of reps today so pay attention to the quality of your movement.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
2022 VAULT: SKADI & KVASIR
Part 1
5 Rounds
18 Dumbbell Farmer Step Up
12 Inverted Row
- After Part 1, Rest 3 Minutes
Part 2
5 Rounds
12 Barbell Shoulder Press
18 Barbell Power Clean
Suggestions
Men: 40# DBs (Step Ups) | 20-24" Box/Step | 75# Bar
Women: 25# DBs (Step Ups) | 16-20" Box/Step | 55# Bar
Extra Challenge
Men: 50# DBs (Step Ups) | 20-24" Box/Step | 95#+ Bar
Women: 35# DBs (Step Ups) | 16-20" Box/Step | 65#+ Bar
Part 1 Score: Time
Part 2 Score: Time
Goal: 7-11 Minutes (For each part)
Coaches Notes
Let's be honest, you are doing two different workouts separated by 3 minutes rest today. Don't try to game one so you can increase your performance on the other. We want you to send it in both of them.
Choose a load and height on the step ups that you can complete 18 reps in 1-2 sets and in about 1:10 or less. We definitely want to keep things moving today so you may need to go lighter or lower than what you usually do.
For the inverted rows, we want these to be challenging enough that you will have to break them up into 2 sets, maybe even 3 in the last couple rounds. But the break should be short enough that you can complete all 12 reps in about 30 seconds or less.
Choose a load on the second part that you can complete a round every 1:10-1:45. That means you are going pretty much unbroken the whole way. You might break the power cleans into 2 sets in the later rounds but the break should be no more than 5 seconds. We are going fast and it's a lot of reps today so pay attention to the quality of your movement.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2022 VAULT: SKADI & KVASIR
Part 1
5 Rounds
18 Sandbag Shoulder Step Up
12 Inverted Row
- After Part 1, Rest 3 Minutes
Part 2
5 Rounds
12 Sandbag Seated Shoulder Press
18 Sandbag Power Clean
Suggestions
Men: 50-70# Bag | 20-24" Box/Step
Women: 25-45# Bag | 16-20" Box/Step
Extra Challenge
Men/Women: Increase to 6 Rounds for Both Parts
*Only if you finish in 6 minutes or less for each
Part 1 Score: Time
Part 2 Score: Time
Goal: 7-11 Minutes (For each part)
Coaches Notes
Let's be honest, you are doing two different workouts separated by 3 minutes rest today. Don't try to game one so you can increase your performance on the other. We want you to send it in both of them.
Choose a load and height on the step ups that you can complete 18 reps in 1-2 sets and in about 1:10 or less. We definitely want to keep things moving today so you may need to go lighter or lower than what you usually do.
For the inverted rows, we want these to be challenging enough that you will have to break them up into 2 sets, maybe even 3 in the last couple rounds. But the break should be short enough that you can complete all 12 reps in about 30 seconds or less.
To hit the goal on the second part you'll need to complete a round every 1:10-1:45. That means you are going pretty much unbroken the whole way. If you need to adjust the reps for a heavier bag or go to standing shoulder presses, go for it. You might break the power cleans into 2 sets in the later rounds but the break should be no more than 5 seconds. We are going fast and it's a lot of reps today so pay attention to the quality of your movement.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Step Ups/Weighted Step Ups
This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Power Clean
Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.
Shoulder Press
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.