221231

Strength - Deadlift Program Session
Once Per Week, Perform:
2 Sets of 5 Deadlifts - Same weight for both sets
THEN, make a 20-30# jump and complete:
3 Sets of 3 Deadlifts - Same weight for all sets

2x5: 235 lb.
3x3: 265 lb.

Warm-up 10 minute row: 2236m, 2:14.1/500m
Cool-down 10 minute row: 2269m, 2:12.2/500m

221229

Spin Bike
45 minutes
19.6 miles

Wednesday 12/28/2022
Program C
5 Rounds
30 Kettlebell Overhead Swing
250 Meter Row
Rest 2 Minutes Between Rounds

Suggestions
Men: 50-55# KB/DB
Women: 30-35# KB/DB
Goal: 1:40-2:40/round

Scaled: 53 lb. Kettlebell
Time: 18:02 (2:00, 2:01, 2:00, 2:01, 2:00). 

Row 1250m, 4:14.6, 1:41.8/500m

Warm-up 10 minute row: 2233m, 2:14.3/500m
Cool-down 10 minute row: 2249m, 2:13.3/500m

221228

Row 45 minutes

10,353m, 2:10.3/500m

20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats

Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.

Scaled:
Back Squat
20x215 lb.

Warm-up 10 minute row: 2296m, 2:10.6/500m

221227

Row 45 minutes
10,321m, 2:10.8/500m

2022 VAULT 25: "RAGNAROK"
Program B
5 Rounds
Each Round is:
20 Lateral Burpee Over Barbell
Plus 2 Rounds of:
12 Barbell Deadlift
9 Barbell Hang Power Clean
6 Barbell Push Press
-OR- Barbell Push Jerk

Suggestions
Men: 95#
Women: 65#
Goal: 18-24 Minutes

Scaled: 75 lb. Barbbell
Time: 20:07

220625: 23:16. 75 lb. Barbell, Step over/back burpees

Warm-up 10 minute row: 2222m, 2:15.0/500m

221224

Extra Endurance: 30 Minute Steady
Row 30 minutes
6,099m, 2:27.5/500m

Challenge Score:
417,562m

221223

Row: Half Marathon (21,097m)
Time: 1:28:12.3, 2:05.4/500m

Challenge Score:
411,463m

221222

Row 45 minutes
10,134m, 2:13.2/500m

Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

Challenge Score:
390,366m

221221

Extra Endurance: 30 Minute Steady
Row 30 minutes
6,421m, 2:20.1/500m

Challenge Score:
380,232m

221220

Row 45 minutes
10,151m, 2:12.9/500m

20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats

Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.

Scaled:
Back Squat
20x210 lb.

Warm-up 10 minute row: 2279m, 2:11.6/500m
Cool-down 10 minute row: 2309m, 2:09.9/500m

Challenge Score:
373,811m

221219

Row 45 minutes
10,120m, 2:13.3/500m

2022 VAULT 24: "THOR"
Program A
Every 3 Minutes Until Completion:
100 Meter Farmer Carry
20 Alternating Dumbbell Hang Power Snatch
Max Reps Push Up + Taps
(With remaining time in 3 minute window.) Keep going until you complete 100 Push Up + Taps

Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 15-21 Minutes

Scaled: 40 lb. Dumbbells, 1:00 Farmer Carry Low Step-Ups
Time: 14:53 (20/20/20/20/20)

Warm-up 10 minute row: 2286m, 2:11.2/500m
Cool-down 10 minute row: 2263m, 2:12.5/500m

Challenge Score:
359,072m

221218

Fat Biking at Blue Mound State Park
Distance: 7.86 Miles
Time: 2:20:46. 3.4 mph avg.
Elevation Gain: 1,062 ft.

Extra Endurance: 30 Minute Steady
Row 30 minutes
5,682m, 2:38.3/500m

Challenge Score:
344,403m

221217

Row 45 minutes

10,322m, 2:10.7/500m

Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

Challenge Score:
338,721m

221217

Row 45 minutes
10,189m, 2:12.4/500m

Strength - Deadlift Program Session
Once Per Week, Perform:
2 Sets of 5 Deadlifts - Same weight for both sets
THEN, make a 20-30# jump and complete:
3 Sets of 3 Deadlifts - Same weight for all sets

2x5: 225 lb.
3x3: 255 lb.

Warm-up 15 minute row: 3449m, 2:10.4/500m

Challenge Score:
328,399m

221215

Row 45 minutes
10,214m, 2:12.1/500m

Tuesday 12/13/2022
50 Devil Press
Every Minute on the Minute:
4 Plank Pull Across
*Start Plank Pull Across at 1:00, not 0:00.

Suggestions
Men: 40# DB(s)
Women: 25# DB(s)
Goal: 8-12 Minutes

Scaled: 40 lb. Dumbbells
Time: 9:38

Warm-up 10 minute row: 2296m, 2:10.6/500m
Cool-down 10 minute row: 2251m, 2:13.2/500m

221214

Extra Endurance: 30 Minute Steady
Row 30 minutes
6338m, 2:22.0/500m

Row 1579m
Time: 7:39.2, 2:25.4/500m

Challenge Score:
300,000m

221213

Row 45 minutes
10,109m, 2:13.5/500m

20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats

Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.

Scaled:
Back Squat
20x205 lb.

Warm-up 10 minute row: 2259m, 2:12.8/500m
Cool-down 10 minute row: 2267m, 2:12.3/500m

Challenge Score:
292,083m

221212

Row 45 minutes
10,285m, 2:11.2/500m

2022 VAULT 23: "VALHALLA"
Program C
2000m Row
Then, 4 Rounds
10 Barbell Lungester
20 Kipping Pull Up

Suggestions
Men: 75-95# Women: 55-65#
Score: Row Time
Score: Total Time
Goal: Mile Time: 7-10 Minutes
Total Time: 20-25 Minutes

Scaled: Unweighted Lungester.
Row: 7:27.5, 1:51.8/500m
Total: 18:38

Warm-up 10 minute row: 2289m, 2:11.0/500m
Cool-down 10 minute row: 2248m, 2:13.4/500m

Challenge Score:
277,448m

221211

Extra Endurance: 30 Minute Steady

Row 30 minutes
6122m, 2:27.8/500m

Challenge Score:
260,626m

221210

3x45:00/3:00r row
10,167m, 2:12.7/500m
10,019m, 2:14.7/500m
9,814m, 2:17.5/500m

Total: 30,000m, 2:15.0/500m

Challenge Score:
254,504m

221209

Row 45 minutes
10,119m, 2:13.4/500m

Tuesday 12/06/2022
Program C
Death by Row + Hang Squat Clean
Every 3 Minutes for as LONG as Possible
(Up to 30 Minutes)
125 Meter Row
*2 Barbell Hang Squat Clean
125 Meter Row

*Add 2 Barbell Hang Squat Cleans EACH 3-MIN WINDOW until you can no longer keep up with the clock - OR - until you hit the 30 minute mark! (Final round would be 20 Hang Squat Clean Reps)

Suggestions
Men: 75-95# / 40# DBs
Women: 55-65# / 25# DBs
Goal: Complete the Round of 14s+

Scaled: 75 lb. Barbell
Score: 10 rounds

Warm-up 10 minute row: 2345m, 2:07.9/500m
Cool-down 10 minute row: 2292m, 2:10.8/500m

Challenge Score:
224,464m

221208

Extra Endurance: 30 Minute Steady
Row 30 minutes
6200m, 2:25.1/500m

Challenge Score:
206,858m

221207

Row 45 minutes
10,159m, 2:12.8/500m

Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

Row: 36:36
7740m, 2:21.8/500m

Challenge Score:
200,658m

221206

Extra Endurance: 30 Minute Steady
Row 30 minutes
6198m, 2:25.2/500m

20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats

Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.

Scaled:
Back Squat
20x200 lb.

Warm-up 10 minute row: 2259m, 2:12.8/500m
Cool-down 10 minute row: 2275m, 2:11.8/500m

Challenge Score:
182,759m

221205

Row 45 minutes
10,127m, 2:13.3/500m

2022 VAULT 22: "VALKYRIES"
SHIFT Version
9 Rounds (17 Minutes Total)
Each Round is 1 Minute of:
10 Kettlebell Eye Level Swing
Max Reps Burpee
Rest 1 Minute Between Rounds

Suggestions
Men: 25-45# DB/KB
Women: 10-25# DB/KB
Score: Total Burpee Reps
Goal: 45-70+

Scaled: 2 pood Russian Kettlebell Swings
Score: 118 reps (13 + 13 + 14 + 13 + 13 + 13 + 13 + 14 + 12)

Warm-up 15 minute row: 3517m, 2:07.9/500m
Cool-down 15 minute row: 3370m, 2:13.5/500m

Challenge Score:
172,027m

221204

Fat Biking at Governor Dodge State Park/Frozen Double-track
Distance: 8.77 Miles
Time: 1:24:41. 6.2 mph avg.
Elevation Gain: 965ft.

https://www.strava.com/activities/8207973042

Extra Endurance: 30 Minute Steady
Row 30 minutes
5507m, 2:43.8/500m

Challenge Score:
155,013m

221203

Row: 2x45:00/3:00r 
19,742m. 2:16.7/500m

Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

Challenge Score:
149,506m

221202

Row 45 minutes
10,075m, 2:13.9/500m

Saturday 12/03/2022
Program C
4 Rounds
250 Meter Row
8 Barbell Atlas Lunge
250 Meter Row
12 Kipping Pull Up
Rest 2 Minutes Between Rounds

Suggestions
Men: 75-95#
Women: 55-65#
Goal: 3:15 - 5:00/each round

Scaled: 75 lb. Barbell

Time: 21:41 (3:52, 3:50, 4:01, 3:58)

Warm-up 10 minute row: 2320m, 2:09.3/500m
Cool-down 10 minute row: 2308m, 2:09.9/500m

Challenge Score:
129,733m

221201

Extra Endurance: 30 Minute Steady
Row 30 minutes
6327m, 2:22.2/500m

Challenge Score:
112,636m