PROGRAM A
WARM UP
WORKOUT
2022 VAULT: BROKK & EITRI
80 Air Squats
60 Alternating V-Ups
40 Push Ups
800m Run
40 Push Ups
60 Alternating V-Ups
80 Air Squats
You can also replace the V-Ups with 40 Toes to Bar each time.
No weight needed today!
Extra Challenge
Men/Women: Increase reps to 100 Air Squats / 70 Alt. V-Ups (or 50 TTB)/ 50 Push Ups each time.
Score: Total Time
Goal: 16-24 Minutes
Coaches Notes
This workout may be all bodyweight but don't underestimate its potency! Be careful not to burn out on the first set of squats. You'll be fresh so it'll be tempting - but just find a nice, steady pace. They should take no longer than 4 minutes, though. Break early on the alternating v-ups! Commit to sets of 8-12 from the start and try to hold on. Same goes for the push ups, although it may be smarter to start off with sets of 6-10! If you're past the 10-minute mark after the first 80-60-40, customize the run and/or the remaining movements so that you can move at a faster pace for the remainder of the workout. The run should be around 4-5 minutes so reduce the distance if you know it'll be longer. Do your best during that time to relax your shoulders since you're heading straight back into push ups after!
If you can't run for space or weather reasons, do this:
8 Rounds
20 Air Squats
15 Alternating V-Ups
10 Push Ups
1 Minute of Continuous Movement
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
2022 VAULT: BROKK & EITRI
80 Air Squats
60 Alternating V-Ups
40 Push Ups
60/44 Cal Bike - OR - 1000 Meter Row
40 Push Ups
60 Alternating V-Ups
80 Air Squats
You can also replace the V-Ups with 40 Toes to Bar each time.
No weight needed today!
Extra Challenge
Men/Women: Increase reps to 100 Air Squats / 70 Alt. V-Ups (or 50 TTB)/ 50 Push Ups each time.
Score: Total Time
Goal: 16-24 Minutes
Coaches Notes
This workout may be all bodyweight but don't underestimate its potency! Be careful not to burn out on the first set of squats. You'll be fresh so it'll be tempting - but just find a nice, steady pace. They should take no longer than 4 minutes, though. Break early on the alternating v-ups! Commit to sets of 8-12 from the start and try to hold on. Same goes for the push ups, although it may be smarter to start off with sets of 6-10! If you're past the 10-minute mark after the first 80-60-40, customize the bike/row and/or the remaining movements so that you can move at a faster pace for the remainder of the workout. The bike/row should be around 4-5 minutes so reduce the calories if you're going past 5 minutes. If you're going with the bike, try to limit how much you "press" on the handles in the last 1-2 minutes so that you're ready to do push ups when you hop off.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Push Up/Push Up Taps
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Alt V-Up
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, knees bent, just arms, or just legs. Some other options for customizing are Functional Progression 2, DB Windmills, or Banded Woodchops. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Run/Jog
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.