There is no Vault this week (Round 2 starts next week) - AND - it's the Fourth of July! What better way to celebrate FREEDOM and INDEPENDENCE than hitting up one of the workouts from the No Equipment Workout program?
This series has 20 workouts that you can pick and choose from in a pinch - OR - can be done in order if you find yourself without equipment for an extended period of time.
NO EQUIP #6: PLANK/BURPEE+LUNGE
12 Minute EMOM (Every Minute on the Minute for 12 Minutes)
Minute 1: 40 Second Plank Hold
Minute 2: Max Reps Burpee + Lunges
1 rep = 1 Burpee + Lunge R + Lunge L
Score: Total Burpee + Lunges Reps ONLY
Goal: 36-60 Reps
Coaches Notes
If you are unable to hold a plank for a full 40 seconds each time - do 20 seconds on/10 seconds off x 2 each time. You could even do 15 seconds on / 15 seconds off x 2 each time.
Make sure to keep the butt down and the shoulders, hips, knees and ankles in line.
On the burpee lunge + lunge it is one burpee and a lunge on both legs for EACH rep! Make sure that you stand up all of the way between lunges! If you are unable to do lunges you could do a burpee + step up right + step up left!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Plank Hold
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 an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Burpee
If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.
2022 VAULT: RAGNAROK
5 Rounds
20 Lateral Burpee Over Dumbbells
2 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 30 Lateral Burpees / 50# DBs
Women: 30 Lateral Burpees / 35# DBs
Score: Total Time
Goal: 18-24 Minutes
Coaches Notes
The final workout of the 2022 Vault and it will not disappoint! To clarify the flow:
1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.
Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. Choose a weight that you really won't have to break up. PRO TIP: Put down the DBs after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.
This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: RAGNAROK
5 Rounds
20 Lateral Burpee Over Barbell
2 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
Suggestions
Men: 95#
Women: 65#
Extra Challenge:
Men: 30 Lateral Burpees / 115-135#+
Women: 30 Lateral Burpees / 75-85#+
Score: Total Time
Goal: 18-24 Minutes
Coaches Notes
The final workout of the 2022 Vault and it will not disappoint! To clarify the flow:
1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.
Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. Choose a weight that you really won't have to break up. PRO TIP: Put down the bar after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.
This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: RAGNAROK
5 Rounds
20 Lateral Burpee Over Sandbag
2 Rounds of:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: 30 Lateral Burpees per round
Score: Total Time
Goal: 18-24 Minutes
Coaches Notes
The final workout of the 2022 Vault and it will not disappoint! To clarify the flow:
1 Round = 20 Lateral Burpees + 2 Rounds of 12/9/6. There is no rest between rounds. Each of the big rounds should take around 3:40-4:40.
Choose a burpee variation that you can complete the 20 reps in 1-2 minutes the whole way. That will give you enough time to hit the other movements and stay on pace. You really shouldn't have to break up the sandbag movements other than transitioning from one to the other. PRO TIP: Put down the bag after the 11th deadlift. Then perform the 12th rep to get into position for the hang power cleans. If you need to break before going into the overhead movement, do it after the 8th rep. Then, perform your 9th hang power clean to get into position for the shoulder to overhead reps.
This is definitely not a workout to come too hot out of the gate on. Set a pace at the beginning that you think you can maintain the whole way. Better to have a little juice at the end to send it in the final round than to peacock at the beginning and fall apart in rounds 4 and 5!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
N/A
2022 VAULT: THOR
Every 3 Minutes:
100 Meter Farmer Carry
20 Alternating Dumbbell Hang Snatch
Max Push Up + Taps in time remaining in 3-minute window
Keep going until you complete 100 Push Up + Taps
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Men/Women: Increase Push Up + Taps to 120
Only go Extra Challenge if you can complete 100 Push Up + Taps in under 15 minutes.
Score: Total Time
Goal: 15-21 Minutes
Coaches Notes
This one is going to be a mental challenge for sure! You should get about a minute each round to get after the push up + taps. You'll need to find the sweet spot as far as how to break those up in a way that you are working for as much of that minute as possible.
The carry is going to take about a minute. Try to hold on for the full 100m or at the most break once at the turn around point. Your grip is going to be taxed from the carry so when you get to the hang snatches, make sure you are being extra explosive from the hips. Another reason to really try to recruit the lower body in the snatches is to save your upper body for the push up + taps. Choose a weight that you can complete the snatches in 1-2 sets each time.
Choose a variation on the push up + taps that you can do at least 5 reps at a time. You may be able to do some bigger sets at the beginning but as the workout progresses, more breaks will be needed. To hit the goal you'll need to get 14-20 reps per round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: THOR
Every 3 Minutes:
100 Meter Farmer Carry
15 Hang Power Snatch
Max Push Up + Taps in time remaining in 3-minute window
Keep going until you complete 100 Push Up + Taps
Suggestions
Men: 75# Barbell / 40# DBs
Women: 55# Barbell / 25# DBs
Extra Challenge
Men: 95#+ Barbell / 50# DBs
Women: 65#+ Barbell / 35# DBs
Men/Women: Increase Push Up + Taps to 120
Only go Extra Challenge if you can complete 100 Push Up + Taps in under 15 minutes.
Score: Total Time
Goal: 15-21 Minutes
Coaches Notes
This one is going to be a mental challenge for sure! You should get about a minute each round to get after the push up + taps. You'll need to find the sweet spot as far as how to break those up in a way that you are working for as much of that minute as possible.
The carry is going to take about a minute. Try to hold on for the full 100m or at the most break once at the turn around point. Your grip is going to be taxed from the carry so when you get to the hang snatches, make sure you are being extra explosive from the hips. Another reason to really try to recruit the lower body in the snatches is to save your upper body for the push up + taps.
Ideally the snatches are performed in two sets the whole way. If you are able to go unbroken the whole time, it is likely too light. And, if you are having to break it up more than that, it is likely too heavy. Remember, we want at least a minute to bang out those push up + taps!
Choose a variation on the push up + taps that you can do at least 5 reps at a time. You may be able to do some bigger sets at the beginning but as the workout progresses, more breaks will be needed. To hit the goal you'll need to get 14-20 reps per round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: THOR
Every 3 Minutes:
100 Meter Suitcase Carry
15 Hang To Overhead
Max Push Up + Taps in time remaining in 3-minute window
Keep going until you complete 100 Push Up + Taps
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: Increase Push Up + Taps to 120
Only go Extra Challenge if you can complete 100 Push Up + Taps in under 15 minutes.
Score: Total Time
Goal: 15-21 Minutes
Coaches Notes
This one is going to be a mental challenge for sure! You should get about a minute each round to get after the push up + taps. You'll need to find the sweet spot as far as how to break those up in a way that you are working for as much of that minute as possible.
The carry is going to take about a minute. You should be able to hold for the first 50m putting the bag down just long enough to turn and regrip with the other hand. Your grip is going to be taxed from the carry so when you get to the hang to overheads, make sure you are being extra explosive from the hips. Another reason to really try to recruit the lower body in the hang to overheads is to save your upper body for the push up + taps.
Choose a variation on the push up + taps that you can do at least 5 reps at a time. You may be able to do some bigger sets at the beginning but as the workout progresses, more breaks will be needed. To hit the goal you'll need to get 14-20 reps per round.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
DB Snatch
If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. 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.
Farmer Carry
This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.
2022 VAULT: VALHALLA
1 Mile Run
then
4 Rounds
10 Dumbbell Lungester
20 Kipping Pull Up
**Strict Pull Up Option: 10-14 Strict Pull Ups per Round
**Could also use your sandbag with this version doing:
Sandbag Lungester
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 1.5 Mile Run / 50# DBs
Women: 1.5 Mile Run / 35# DBs
Score 1: Mile Time
Score 2: Total Time
Goal 1: 7-10 Minutes
Goal 2: 20-25 Minutes
Coaches Notes
We've got two scores today. This is so that you are encouraged to push the pace on both the mile run and the lungesters/pull ups. If you think the run is going to take longer than 10 minutes, consider reducing the distance to something that will get you in that window while still maintaining an uncomfortable pace. If you know you have faster than a 7 minute mile, go with the Extra Challenge distance!
You've got 12-16 minutes to complete the 4 rounds - that is 3:00-4:00 per round. The lungesters should be completed in 1-3 sets the whole way so choose your load accordingly.
Go with a pull up variation that allows you to complete at least 5 reps at a time. That also means, break them up so that you can always do at least 5 reps. If you are capable of doing 20 unbroken pull ups but after that you can only do a few at a time, it's better to break them early into something more sustainable - maybe 12-8 or 7-7-6.
If you can't run for space or weather reasons, do:
4 Rounds
2 Minutes of Continuous Movement
10 Dumbbell Lungester
20 Kipping Pull Up
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: VALHALLA
1 Mile Run
then
4 Rounds
10 Barbell Lungester
20 Kipping Pull Up
*Strict Pull Up Option: 10-14 Strict Pull Ups per Round
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 1.5 Mile Run / 95#+
Women: 1.5 Mile Run / 65#+
Score 1: Mile Time
Score 2: Total Time
Goal 1: 7-10 Minutes
Goal 2: 20-25 Minutes
Coaches Notes
We've got two scores today. This is so that you are encouraged to push the pace on both the mile run and the lungesters/pull ups. If you think the run is going to take longer than 10 minutes, consider reducing the distance to something that will get you in that window while still maintaining an uncomfortable pace. If you know you have faster than a 7 minute mile, go with the Extra Challenge distance!
You've got 12-16 minutes to complete the 4 rounds - that is 3:00-4:00 per round. The lungesters should be completed in 1-3 sets the whole way so choose your load accordingly.
Go with a pull up variation that allows you to complete at least 5 reps at a time. That also means, break them up so that you can always do at least 5 reps. If you are capable of doing 20 unbroken pull ups but after that you can only do a few at a time, it's better to break them early into something more sustainable - maybe 12-8 or 7-7-6.
If you can't run for space or weather reasons, do:
4 Rounds
2 Minutes of Continuous Movement
10 Barbell Lungester
20 Kipping Pull Up
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: VALHALLA
120 Cal (M) / 88 Cal (W) Assault Bike
- OR - 2000m Row
then
4 Rounds
10 Barbell Lungester
20 Kipping Pull Up
*Strict Pull Up Option: 10-14 Strict Pull Ups per Round
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge
Men: 180 Cal Bike | 3000m Row / 95#+
Women: 132 Cal Bike | 3000m Row / 65#+
Score 1: Bike/Row Time
Score 2: Total Time
Goal 1: 7-10 Minutes
Goal 2: 20-25 Minutes
Coaches Notes
We've got two scores today. This is so that you are encouraged to push the pace on both the bike/row and the lungesters/pull ups. If you think the bike/row is going to take longer than 10 minutes, consider reducing the distance to something that will get you in that window while still maintaining an uncomfortable pace. If your bike/row is faster than 7 minutes, consider doing the Extra Challenge calories!
You've got 12-16 minutes to complete the 4 rounds - that is 3:00-4:00 per round. The lungesters should be completed in 1-3 sets the whole way so choose your load accordingly.
Go with a pull up variation that allows you to complete at least 5 reps at a time. That also means, break them up so that you can always do at least 5 reps. If you are capable of doing 20 unbroken pull ups but after that you can only do a few at a time, it's better to break them early into something more sustainable - maybe 12-8 or 7-7-6.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
N/A
2022 VAULT: VALKYRIES
2 Minutes On / 1 Minute Off for 7 rounds
20 Kettlebell Overhead Swings
Max Burpee Box Jump Over
Suggestions
Men: 40-50# DB
Women: 25-35# DB
Score: Total Reps Burpee Box Jump Overs
Goal: 70-105
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Burpee
If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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.
Read the Coaches Notes in Programs A-C for a Glory Days option!
2022 VAULT: HEL
10 Rounds
3 Man Maker
1 Wall Walk
1 Man Maker = Push Up + Plank Row R/L + Squat Clean Thruster
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men/Women: 4 Man Maker + 2 Wall Walk
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
The rounds are short, but there are a lot of them. The volume is going to add up in this one. Each Round should take 1:00-1:30 tops.
Choose a load you can do 3 manmakers in 1:00 or less the whole way. Remember to breathe throughout that movement.
For the wall walks, go with an option that you can pretty much go right into after the manmakers. Focus on good positions: keeping the belly tight and pressing out of the shoulders into the floor.
For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
10 Rounds
3 Barbell Man Maker
1 Wall Walk
1 Barbell Man Maker =
Deadlift + Bent Over Row + Hang Squat Clean Thruster
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge
Men/Women: 4 Barbell Man Maker + 2 Wall Walk
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
The rounds are short, but there are a lot of them. The volume is going to add up in this one. Each Round should take 1:00-1:30 tops.
Choose a load you can do 3 manmakers in 1:00 or less the whole way. Remember to breathe throughout that movement.
For the wall walks, go with an option that you can pretty much go right into after the manmakers. Focus on good positions: keeping the belly tight and pressing out of the shoulders into the floor.
For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
10 Rounds
3 Sandbag Man Maker
1 Wall Walk
1 Sandbag Man Maker = Burpee + Deadlift + Bent Over Row + Hang Squat Clean Thruster
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge
Men/Women: 4 Sandbag Man Maker + 2 Wall Walk
Score: Total Time
Goal: 10-15 Minutes
Coaches Notes
The rounds are short, but there are a lot of them. The volume is going to add up in this one. Each Round should take 1:00-1:30 tops.
Choose a load you can do 3 manmakers in 1:00 or less the whole way. Remember to breathe throughout that movement.
For the wall walks, go with an option that you can pretty much go right into after the manmakers. Focus on good positions: keeping the belly tight and pressing out of the shoulders into the floor.
For a Glory Days Option go 10-20 foot handstand walk each round in place of the wall walk.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Man Makers
If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up/renegade row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
Wall Walks
If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. 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.
DB/Back/Front/Goblet/Air Squat
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Shoulder Press
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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!!!
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!!!
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.
2022 VAULT: FENRIR
For Time
4 Dumbbell Wolf Complex
5 Double Unders / Hop Overs
4 Dumbbell Wolf Complex
10 Double Unders / Hop Overs
4 Dumbbell Wolf Complex
15 Double Unders / Hop Overs
.
.
4 Dumbbell Wolf Complex
45 Double Unders / Hop Overs
4 Dumbbell Wolf Complex
50 Double Unders / Hop Overs
Keep adding 5 Double Unders or Hop Overs between every set of 4 Wolf Complex reps until you get through 50!
1 Dumbbell Wolf Complex Rep = 1 Cluster + 2 1/2 Up 1/2 Rack Lunges (Right Arm) + 2 1/2 Up 1/2 Rack Lunges (Left Arm)
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 13-18 Minutes
Coaches Notes
Ouch. You've got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. So, choose your weight carefully. We want you to be able to do 4 reps unbroken for at least the first half of the workout. Definitely check out the customizations if you think it will be more broken up than that even with lighter weight.
The double under/hop over reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.
If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider customizing further so you can stay on pace to hit the goal.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: FENRIR
For Time
4 Barbell Wolf Complex
5 Double Unders / Hop Overs
4 Barbell Wolf Complex
10 Double Unders / Hop Overs
4 Barbell Wolf Complex
15 Double Unders / Hop Overs
.
.
4 Barbell Wolf Complex
45 Double Unders / Hop Overs
4 Barbell Wolf Complex
50 Double Unders / Hop Overs
Keep adding 5 Double Unders or Hop Overs between every set of 4 Wolf Complex reps until you get through 50!
1 Barbell Wolf Complex Rep = 1 Cluster + 4 Overhead Lunges
Suggestions
Men: 75#
Women: 55#
Extra Challenge
Men: 95#+
Women: 65#+
Score: Total Time
Goal: 13-18 Minutes
Coaches Notes
Ouch. You've got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. So, choose your weight carefully. We want you to be able to do 4 reps unbroken for at least the first half of the workout. Definitely check out the customizations if you think it will be more broken up than that even with lighter weight.
The double under/hop over reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.
If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider customizing further so you can stay on pace to hit the goal.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: FENRIR
For Time
4 Sandbag Wolf Complex
5 Double Unders / Hop Overs
4 Sandbag Wolf Complex
10 Double Unders / Hop Overs
4 Sandbag Wolf Complex
15 Double Unders / Hop Overs
.
.
4 Sandbag Wolf Complex
45 Double Unders / Hop Overs
4 Sandbag Wolf Complex
50 Double Unders / Hop Overs
Keep adding 5 Double Unders or Hop Overs between every set of 4 Wolf Complex reps until you get through 50!
1 Sandbag Wolf Complex Rep = 1 Cluster + 4 Overhead Lunges
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 13-18 Minutes
Coaches Notes
Ouch. You've got 40 Wolf Complex reps all today. This is a lot considering how much movement goes into 1 rep. We want you to be able to do 4 reps unbroken for at least the first half of the workout. If you are working with a heavier bag, you may need to go to 3 reps each time or customize another way.
The double under/hop over reps are going to get pretty spicy about halfway in so you may consider breaking them up into a couple of sets in the later rounds, especially if you are doing double unders.
If you are past the 6 minute mark by the time you finish the round of 20 double unders/hop overs, consider customizing further so you can stay on pace to hit the goal.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Wolf Complex
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. If you have a hard time maintaining control and a stable midline in the bottom of the squat or lunge 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. For the lunges, you can always modify to shoulder or front rack or farmer carry hold and if you need to sub a lateral step up that's ok too! If you end up needing to make a lot of modifications to this movement you might want to consider the Shift version to simplify things a bit more!
Double/Single Unders
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Jump/Skip/Hop Overs
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.
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.
2022 VAULT: IDUNN
10 Rounds
6 Renegade Row
12 Dumbbell Squat
Suggestions
Men: 40# DBs
Women: 25# DBs
Men: 50# DBs
Women: 35# DBs
Score: Total Time
Goal: 15-20 Min
Coaches Notes
You might be tempted to come out the gate hot on this one, but with 10 rounds of work to do, that may not be the best idea. Choose a weight and/or push up variation for the renegade rows that allows you to get those 6 reps done in around 30 seconds or so each round. You may not be expecting it but holding the push up position will become more and more uncomfortable after each set of squats. So try breaking those up once from the start to give your quads a quick rest. Choose a weight for the squats that you are capable of doing unbroken, but like with the renegade rows, consider breaking up the set once from the start in an effort to hold that pace through to the end.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: IDUNN
10 Rounds
6 Renegade Row
12 Barbell Back Squat
Suggestions
Men: 95-115#
Women: 65-75#
Extra Challenge
Men: 135#
Women: 95#
Score: Total Time
Goal: 15-20 Min
Coaches Notes
You might be tempted to come out the gate hot on this one, but with 10 rounds of work to do, that may not be the best idea. Choose a weight and/or push up variation for the renegade rows that allows you to get those 6 reps done in around 30 seconds or so each round. You may not be expecting it but holding the push up position will become more and more uncomfortable after each set of squats. So try breaking those up once from the start to give your quads a quick rest. Choose a weight for the squats that you are capable of doing unbroken, but like with the renegade rows, consider breaking up the set once from the start in an effort to hold that pace through to the end.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: IDUNN
10 Rounds
6 Push Up + Sandbag Lateral Drag
12 Sandbag Back Squat
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total Time
Goal: 15-20 Min
Coaches Notes
You might be tempted to come out the gate hot on this one, but with 10 rounds of work to do, that may not be the best idea. You're looking to complete the push up + lateral drag in 30-40 seconds. Consider reducing the reps if you're struggling to do so. You may not be expecting it but holding the push up position will become more and more uncomfortable after each set of squats. So try breaking those up once from the start to give your quads a quick rest. Same idea goes for the squats. Break those up once from Round 1 or go at a steady enough pace, resting with the bag on your shoulders, that you know you can sustain through the end of the workout even under fatigue.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
2022 VAULT: TYR
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
12 (Right) Single Arm Dumbbell Snatch
8 (Right) Single Arm Dumbbell Thruster
12 Single Arm Dumbbell Snatch, Left
8 Single Arm Dumbbell Thruster, Left
Suggestions
Men: 40# DB
Women: 25# DB
Extra Challenge
Men: 50# DB
Women: 35# DB
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 7-9 Rounds
Coaches Notes
You're aiming to finish a round every 1:20-1:45. That means you should be moving quickly and taking few, short breaks each round. Choose a weight that you're confident you can do both the snatches and thrusters unbroken with the entire 12 minutes. For the sake of sustainability, consider breaking after the 11th snatch to shake out your arm and take a few breaths before performing the 12th rep, and then go right into your thrusters.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: TYR
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
12 Barbell Power Snatch
8 Barbell Thruster
Suggestions
Men: 75#
Women: 55#
Extra Challenge
Men: 95# +
Women: 65# +
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 8-11 Rounds
Coaches Notes
You're aiming to finish a round every 1:05-1:30. That means you should be moving quickly and taking few, short breaks each round. Choose a weight that you're confident you can do both the snatches and thrusters unbroken with the entire 12 minutes. Use the time transitioning between movements to shake out your arms and legs, take a few deep breaths, then get back to work. Concentrate on a really aggressive hip pop when standing from the thrusters to elevate the bar from your shoulders!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: TYR
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
12 Sandbag Ground to Overhead
8 Sandbag Thruster
Suggestions
Men: 50-70#
Women: 25-45#
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 8-11 Rounds
Coaches Notes
You're aiming to finish a round every 1:05-1:30. That means you should be moving quickly and taking few, short breaks each round. Dropping the bag from overhead is totally fine for pacing as long as you are setting up for the next rep as soon as the bag hits the ground. If you're struggling to get those 12 reps done in 45 seconds or less, consider reducing the reps. Use the time transitioning from ground to overhead to thrusters to shake out your arms and legs, take a few deep breaths, then get back to work. Concentrate on a really aggressive hip pop when standing from the thrusters to elevate the bag from your shoulders!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
DB Snatch
If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.
KB/DB Deadlift
If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Goodmorning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. 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.
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.
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.
2 Rounds
400m Run
15 Burpee Toes to Bar
400m Run
30 Burpees
Suggestions
Customize B/TTB with 15 Burpees + 15 V-Ups
Extra Challenge
3 Rounds - If you finish first 2 rounds in under 14 Minutes.
Score: Total Time
Goal: 13-19 Minutes
Coaches Notes
Get ready for some heavy breathing, guys! In fact, it's probably a good idea to be mindful of your breath from the start. Take long inhales and exhales on that first run and try to exhale fully and forcefully through the remainder of the workout.
Each 400m run should take 2:00-2:30. If you're sneaking past that 2:30 mark, we recommend reducing the distance.
Find a smooth, steady pace for both the burpee toes to bar and the burpees, rather than sprinting through a few reps then resting, sprinting, resting, etc. Practice a few burpee toes to bar reps in your warm up so you have an idea of where to set your feet and hands to make the jump up to the pull up bar the most efficient.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2 Rounds
30/22 Cal Bike
-OR- 36/26 Cal Row
15 Burpee Toes to Bar
30/22 Cal Bike
-OR- 36/26 Cal Row
30 Burpees
Suggestions
Customize B/TTB with 15 Burpees + 15 V-Ups
Extra Challenge
3 Rounds - If you finish first 2 rounds in under 14 Minutes.
Score: Total Time
Goal: 13-19 Minutes
Coaches Notes
Get ready for some heavy breathing, guys! In fact, it's probably a good idea to be mindful of your breath from the start. Take long inhales and exhales on that first bike/row and try to exhale fully and forcefully through the remainder of the workout.
Each bike/row should take 2:00-2:30. If you're sneaking past that 2:30 mark, we recommend reducing the calories
Find a smooth, steady pace for both the burpee toes to bar and the burpees, rather than sprinting through a few reps then resting, sprinting, resting, etc. Practice a few burpee toes to bar reps in your warm up so you have an idea of where to set your feet and hands to make the jump up to the pull up bar the most efficient.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Burpee
If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Toes to Bar
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 like knee raises, or lying leg lifts. Some other options for customizing are Functional Progression 1, DB Windmills, or KB Swings. Please visit the Mama Modifications Movement Library for more options and demonstrations.
3 Sets
Each Set is 2 Rounds of
20 Double Unders / DB Hop Overs
12 Alternating Dumbbell Power Snatch
20 Double Unders / DB Hop Overs
12 Dumbbell Squat
Rest 2 Minutes Between Sets
Suggestions
Men: 40-50# DB(s)
Women: 25-35# DB(s)
Extra Challenge
Increase reps to 16 Snatch + 16 Squat
30 Double Unders/Hop Overs
Score: Fastest Set
Goal: 2:30-4:00
Coaches Notes
So you'll perform 2 rounds of 20-12-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you're done.
Don't hold back on this one, guys. Each set of 20 double unders or hop overs should take absolutely no longer than 30 seconds. If you're struggling with double unders, go with the hop overs! Choose a weight for the snatches and the squats that you can do unbroken the entire time. It might mean having to really fight in that second round of each set, or even slow your pace down a little, but do your best to hang onto the weight. Of course, if your form is getting sloppy, take a moment to breathe and reset before diving back in.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
3 Sets
Each Set is 2 Rounds of
20 Double Unders / DB Hop Overs
8 Barbell Power Snatch
20 Double Unders / DB Hop Overs
12 Barbell Back Squat
Rest 2 Minutes Between Sets
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge
Increase reps to 12 Snatch + 16 Squat
30 Double Unders/Hop Overs
Score: Fastest Set
Goal: 2:30-4:00
Coaches Notes
So you'll perform 2 rounds of 20-8-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you're done.
Don't hold back on this one, guys. Each set of 20 double unders or hop overs should take absolutely no longer than 30 seconds. If you're struggling with double unders, go with the hop overs! Choose a weight for the snatches and the squats that you can do unbroken the entire time. It might mean having to really fight in that second round of each set, or even slow your pace down a little, but do your best to hang onto the weight. Of course, if your form is getting sloppy, take a moment to breathe and reset before diving back in.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
3 Sets
Each Set is 2 Rounds of
20 Double Unders / Sandbag Hop Overs
12 Sandbag Ground to Overhead
20 Double Unders / Sandbag Hop Overs
12 Sandbag Back Squat
Rest 2 Minutes Between Sets
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge
Increase reps to 16 GTOH + 16 Squat
30 Double Unders/Hop Overs
Score: Fastest Set
Goal: 2:30-4:00
Coaches Notes
So you'll perform 2 rounds of 20-12-20-12, rest 2 minutes, do another 2 rounds, rest 2 minutes, then another 2 rounds, then you're done.
Don't hold back on this one, guys. Each set of 20 double unders or hop overs should take absolutely no longer than 30 seconds. If you're struggling with double unders, go with the hop overs! The 12 ground to overhead reps should take 45 seconds or less. If you're struggling with the weight of your bag, consider reducing the reps to something you can manage in 45 seconds. Commit to doing the back squats unbroken - even if that means resting with the bag on your shoulders for a few breaths to get through the set.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Double/Single Unders
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB Snatch
If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. 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.
6 Rounds
15 Kettlebell Overhead Swing
200 Meter Run
12 Dumbbell Thruster
Rest 1 minute between rounds
Suggestions
Men: 40# DBs / 40-55# KB
Women: 25# DBs / 25-35# KB
Extra Challenge
Men: 50# DBs for Thrusters
Women: 35# DBs for Thrusters
Could also go with a heavier KB if you have one!
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 2:00-3:30
Coaches Notes
We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
6 Rounds
15 Kettlebell Overhead Swing
200 Meter Run
12 Barbell Thruster
Rest 1 minute between rounds
Suggestions
Men: 75-95# / 40-55# KB/DB
Women: 55-65# / 25-35# KB/DB
Extra Challenge
Men: 115#+ for Thrusters
Women: 75#+ for Thrusters
Could also go with a heavier KB if you have one!
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 2:00-3:30
Coaches Notes
We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the run, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the run go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
6 Rounds
15 Kettlebell Overhead Swing
18 Cal (M) / 13 Cal (W) Row
- OR - 15 Cal (M) / 11 Cal (W) Bike
12 Barbell Thruster
Rest 1 minute between rounds
Suggestions
Men: 75-95# / 40-55# KB/DB
Women: 55-65# / 25-35# KB/DB
Extra Challenge
Men: 115#+ for Thrusters
Women: 75#+ for Thrusters
Could also go with a heavier KB if you have one!
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 2:00-3:30
Coaches Notes
We are logging both the fastest and the slowest round today. Expect that your round times are going to fall off as the workout progresses. The swings should be unbroken for pretty much the whole workout. Push the pace on the bike/row, don't try to "save" yourself for the thrusters. If you need to take a short break to get prepared for the thrusters after the bike/row go for it. Then, challenge yourself once you pick up the barbell. See if you can go unbroken on the thrusters for at least the first 2-3 rounds. After that you may need to break them up into a couple of sets.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Run/Jog
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Thruster/Wallball
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.
3 Rounds:
2 Wall Walk
6 Dumbbell Loki Complex
Rest 1 minute
2 Rounds:
3 Wall Walks
9 Dumbbell Loki Complex
Rest 1 minute
1 Round:
6 Wall Walks
18 Dumbbell Loki Complex
1 rep Loki Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Men & Women: Increase Wall Walks to:
3 per round in part 1
4 per round in part 2
8 in part 3
Score: Total Time
Goal: 16-20 Minutes
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
3 Rounds:
2 Wall Walk
6 Barbell Loki Complex
Rest 1 minute
2 Rounds:
3 Wall Walks
9 Barbell Loki Complex
Rest 1 minute
1 Round:
6 Wall Walks
18 Barbell Loki Complex
1 rep Loki Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean
Suggestions
Men: 95#
Women: 65#
Extra Challenge
Men: 115#+
Women: 75#+
Men & Women: Increase Wall Walks to:
3 per round in part 1
4 per round in part 2
8 in part 3
Score: Total Time
Goal: 16-20 Minutes
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
3 Rounds:
2 Wall Walk
6 Sandbag Loki Complex
Rest 1 minute
2 Rounds:
3 Wall Walks
9 Sandbag Loki Complex
Rest 1 minute
1 Round:
6 Wall Walks
18 Sandbag Loki Complex
1 rep Loki Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge
Men & Women: Increase Wall Walks to:
3 per round in part 1
4 per round in part 2
8 in part 3
Score: Total Time
Goal: 16-20 Minutes
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
N/A
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!!!
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.
2022 VAULT: MJOLNIR
5 Rounds
100 Meter Run
15 Dumbbell Squat
12 Dumbbell Shoulder Rack Lunge
100 Meter Run
Rest 2 Minutes Between Rounds
Suggestions
Men: 40# DBs
Women: 25# DBs
Extra Challenge
Men: 50# DBs
Women: 35# DBs
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 2:00-2:30
Coaches Notes
We want you to run HARD every time! The run should take no more than 30 seconds. If you can't run for space or weather reasons, you can do 30 seconds of mountain climbers, hop overs, or double unders in place of each 100m run.
Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you've got lunges right after the squats.
For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: MJOLNIR
5 Rounds
100 Meter Run
15 Barbell Front Squat
12 Barbell Front Rack Lunge
100 Meter Run
Rest 2 Minutes Between Rounds
*Can do this version with a sandbag!
Suggestions
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135#
Women: 75-95#
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 2:00-2:30
Coaches Notes
We want you to run HARD every time! The run should take no more than 30 seconds. If you can't run for space or weather reasons, you can do 30 seconds of mountain climbers, hop overs, or double unders in place of each 100m run.
Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you've got lunges right after the squats.
For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: MJOLNIR
5 Rounds
10 Cal (M) / 7 Cal (W) Bike
- OR - 12 Cal (M) / 8 Cal (W) Row
15 Barbell Front Squat
12 Barbell Front Rack Lunge
10 Cal (M) / 7 Cal (W) Bike
- OR - 12 Cal (M) / 8 Cal (W) Row
Rest 2 Minutes Between Rounds
*Can also do this version with dumbbells or sandbag!
Suggestions
Men: 95#
Women: 65#
Extra Challenge
Men: 115-135#
Women: 75-95#
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 2:00-2:30
Coaches Notes
We want you to bike/row HARD every time! The bike/row should take no more than 30 seconds.
Choose a load on the squats that you think you can complete 15 reps unbroken the whole way. There is a lot of leg action today so keep in mind that you've got lunges right after the squats.
For the lunges, remember that for 12 reps, it is 6 per leg each time. These should be completed unbroken the whole way also.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Programs A and C only for this one - Empty Barbell and Single Dumbbell Thruster are Customizations for Program A
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!!!
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.
2022 VAULT: FREYA
Every 5 Minutes for 20 Minutes (4 Total Rounds)
16 Kipping Pull Ups
400 Meter Run
12 Double Dumbbell Snatches
Strict Pull Up Option: 8-10 Strict Pull Ups per Round
Suggestions
Men: 40# DBs
Women: 25# DBs
Can also replace the Double Dumbbell Snatches with:
12 Sandbag Ground to Overhead
Extra Challenge:
Men/Women: Go Every 4 Minutes (5 Total Rounds)
Score:
Round 1 Time
Round 2 Time
Round 3 Time
Round 4 Time
Goal: 3:00-4:30 (For Each Round)
Coaches Notes
If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: FREYA
Every 5 Minutes for 20 Minutes (4 Total Rounds)
16 Kipping Pull Ups
400 Meter Run
12 Power Snatches
Strict Pull Up Option: 8-10 Strict Pull Ups per Round
Suggestions
Men: 75-95# Bar
Women: 55-65# Bar
Extra Challenge:
Men/Women: Go Every 4 Minutes (5 Total Rounds)
Score:
Round 1 Time
Round 2 Time
Round 3 Time
Round 4 Time
Goal: 3:00-4:30 (For Each Round)
Coaches Notes
If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: FREYA
Every 5 Minutes for 20 Minutes (4 Total Rounds)
16 Kipping Pull Ups
30 Cal (M) / 22 Cal (W) Bike - OR - 36 Cal (M) / 26 Cal (W) Row
12 Double Dumbbell Snatches
*Can also use your barbell for this version!
Strict Pull Up Option: 8-10 Strict Pull Ups per Round
Suggestions
Men: 40# DBs
Women: 25# DBs
Can also replace the Double Dumbbell Snatches with:
12 Sandbag Ground to Overhead
Extra Challenge:
Men/Women: Go Every 4 Minutes (5 Total Rounds)
Score:
Round 1 Time
Round 2 Time
Round 3 Time
Round 4 Time
Goal: 3:00-4:30 (For Each Round)
Coaches Notes
If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The bike/row should be around the 2 minute range. If you need to reduce the calories, decide on your calorie target before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Pull 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 fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Run
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.
DB Snatch
If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. 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.
2022 VAULT: UTGARDA-LOKI
Part 1
7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)
6 Push Up + Pull Across
6 Dumbbell Hang Squat Clean
- Rest 3 Minutes before Part 2
Part 2
Repeat your Score from Part 1 for time.
Suggestions
Men: 40# DB(s)
Women: 25# DB(s)
Extra Challenge:
Men/Women: Increase reps to 8 and 8
Score:
Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time
Part 1 Goal: 8-12 Rounds
Part 2 Goal: 6:30-7:30
Coaches Notes
So the way this one works is - if, in Part 1, you complete 8 rounds and 3 push up + pull across in the 9th round - you will complete 8 Rounds + 3 Push Up + Pull Across for time in Part 2.
Don't sandbag the first part knowing that you have to repeat it! To hit the goal, you'll need to finish a round every 0:45-1:00. That doesn't mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + pull across at MOST once each round. If that'll be tough for you, customize to knee push ups or do elevated push up + taps. Choose a weight for the hang squat cleans that you can do unbroken the entire time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: UTGARDA-LOKI
Part 1
7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)
6 Push Up + Pull Across
6 Barbell Hang Squat Clean
- Rest 3 Minutes before Part 2
Part 2
Repeat your Score from Part 1 for time.
Suggestions
Men: 75-95#
Women: 55-65#
Extra Challenge:
Men/Women: Increase reps to 8 and 8
Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time
Part 1 Goal: 8-12 Rounds
Part 2 Goal: 6:30-7:30
Coaches Notes
So the way this one works is - if, in Part 1, you complete 8 rounds and 3 push up + pull across in the 9th round - you will complete 8 Rounds + 3 Push Up + Pull Across for time in Part 2.
Don't sandbag the first part knowing that you have to repeat it! To hit the goal, you'll need to finish a round every 0:45-1:00. That doesn't mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + pull across at MOST once each round. If that'll be tough for you, customize to knee push ups or do elevated push up + taps. Choose a weight for the hang squat cleans that you can do unbroken the entire time.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: UTGARDA-LOKI
Part 1
7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)
6 Push Up + Sandbag Lateral Drag
6 Sandbag Hang Squat Clean
- Rest 3 Minutes before Part 2
Part 2
Repeat your Score from Part 1 for time.
Suggestions
Men: 50-70#
Women: 25-45#
Extra Challenge:
Men/Women: Increase reps to 8 and 8
Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time
Part 1 Goal: 8-12 Rounds
Part 2 Goal: 6:30-7:30
Coaches Notes
So the way this one works is - if, in Part 1, you complete 8 rounds and 3 push up + lateral drag in the 9th round - you will complete 8 Rounds + 3 Push Up + Lateral Drag for time in Part 2.
Don't sandbag (ha ha) the first part knowing that you have to repeat it! To hit the goal, you'll need to finish a round every 0:45-1:00. That doesn't mean you need to go full send but you definitely should be pushing the pace from the start. That means breaking the push up + lateral drag at MOST once each round. If that'll be tough for you, customize to knee push ups or do elevated push up + taps. Ideally, you'll do the 6 hang cleans unbroken the entire time. If your sandbag weight is too heavy for that, just be sure you're finishing those in 20-30 seconds - or reducng the reps to something you can do unbroken.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.
Hang Clean
Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead 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.
2022 VAULT: JOTUNHEIM
6 Rounds
10 Dumbbell Farmer Step Up
10 Devil Press
10 Dumbbell Farmer Step Up
Rest 1 Minute between Rounds
Suggestions
Men: 40# DBs | 20-24"
Women: 25# DBs | 16-20"
Extra Challenge:
Men/Women: Increase to 14-14-14
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 2:30-3:30
Coaches Notes
Ouch! Sorry about your grip, guys. We are scoring both your fastest and slowest rounds to encourage you to really push the pace from the beginning. It's OK if coming out hot causes your times to drop off a little - that's to be expected. Find a weight and height for the step ups that allows you to get 10 reps done in 30-45 seconds. Your grip will be taxed going to the Devil Press so really concentrate on using your legs and hips to accelerate the dumbbells upward to relieve the use of your arms some. Those should take 1:15 - 2:00 so choose your weight and pace accordingly.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
2022 VAULT: JOTUNHEIM
6 Rounds
10 Sandbag Shoulder Step Up
10 Sandbag Burpee
10 Sandbag Shoulder Step Up
Rest 1 Minute between Rounds
Suggestions
Men: 50-70# | 20-24"
Women: 25-45# | 16-20"
Extra Challenge:
Men/Women: Increase to 14-14-14
Score 1: Fastest Round
Score 2: Slowest Round
Goal: 2:30 - 3:30
Coaches Notes
We are scoring both your fastest and slowest rounds to encourage you to really push the pace from the beginning. It's OK if coming out hot causes your times to drop off a little - that's to be expected. Find a bag placement and height for the step ups that allows you to get 10 reps done in 30-45 seconds. You can go with a back rack or over one shoulder. Your legs will be tired going into the Sandbag Burpee but really try to use them and your hips to accelerate the bag upward. Those should take 1:15 - 2:00 so choose your pace accordingly. If the weight of your sandbag is forcing you to take longer than 2 minutes, consider the reducing the reps to a number that will keep you moving quicker.
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.
Devil Press
If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
Burpee
If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.