What if you were consistent for 25 Weeks?? Even if we could get you training FOR SURE one day a week for 6 months - it's a step in the right direction.
Enter - the Street Parking Vault
If you follow Street Parking (or any Street Parking member) on social media, you have probably seen the posts. The ones with the workouts with Spanish number names. The Street Parking Vault was created with 25 of Street Parking’s all-time favorite workouts, to be done over the course of 25 weeks, completing 1 each week. It was created to give our members the opportunity to practice one of our core values: CONSISTENCY. By participating in the weekly Vault workout, members have the chance to earn a free prize (of some sweet ‘can’t be bought, only earned’ SP gear) at the end of 25 of the weeks. The prize is earned by completing all of the workouts within each of their respective weeks. The Vault Series is repeated every 6 months, so if members miss the week long window - they have to wait 6 months to make it up! This pushes the whole community to get in at least that one session per week!
This IS NOT a competition against other Street Parking Members. Members can do any version of the workout (Dumbbell, Barbell, Sandbag, or our beginner/modified version "SHIFT") and scores DO NOT MATTER. We encourage members to modify where needed and make it work for their current fitness level and available equipment. There’s no ‘wait to do this until you’re a certain fitness level’ with ANY of the Street Parking workouts, and the same is true of the Vault.
There is a version for everyone, and here’s what some Street Parking members have said recently on completing the first round of the Vault…
Check out 5 of the 25 Vault workouts below. Of course, if you want to earn the prize - you'll have to get signed up for Street Parking and log them to get credit!
Round 2 of The Street Parking Vault starts on July 6th, 2020!
Cinco
EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 4 Heavy Deadlifts + 1 Lateral Burpee Over Bar
Min 2: 4 Heavy Deadlifts + 2 Lateral Burpees Over Bar
Min 3: 4 Heavy Deadlifts + 3 Lateral Burpees Over Bar
Min 4: 4 Heavy Deadlifts + 4 Lateral Burpees Over Bar
Min 5: 4 Heavy Deadlifts + 5 Lateral Burpees Over Bar...
ALWAYS do 4 Deadlifts and add 1 Lateral Burpee Over Bar each minute until you reach 20 min or you can't make it in time for the next minute!
Suggested Weight Range for Men: 155-205# Deadlift
Suggested Weight Range for Women: 105-135# Deadlift
Extra Challenge Option for Men: 225-275# Deadlift
Extra Challenge Option for Women: 155-185# Deadlift
Good scaled down weight ideas:
Men: 135#
Women: 85#
Score: Total Number of Completed MINUTES (Rounds) + Any Reps into the Next Minute (Round)
Goal: Choose a weight that is heavy for you, but you will always be able to do 4 with good form. Get at least 10 min!
GO LIGHTER THAN THESE WEIGHTS IF YOU NEED TO. THESE ARE JUST ROUGH ESTIMATES!!!
This may feel pretty easy for the first few rounds but don't be fooled, after about the 6-7 minute mark things heat up quick!
On the first minute, do 4 deadlifts and one lateral burpee. Then rest for the remainder of the minute. On the second minute, it's 4 deadlifts and 2 burpees. Then rest until minute 3. Keep going like that until you can't do all the burpees in that minute or you hit 20 minutes!
Choose a load that is challenging but you can do all 4 reps without breaking for sure. Focus on solid movement no matter what.
Remember these are lateral burpees!
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide the bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.
Diez
4 Rounds
20 Dumbbell Thrusters
15 Burpee Box Jump
30 Double Unders
Rest 1 Min Between Rounds
Suggested Weight/Box Height for Men: 40# DBs - 24" Box
Suggested Weight/Box Height for Women: 25# DBs - 20" Box
Extra Challenge Option for Men: 50# DBs / 50 Double Unders
Extra Challenge Option for Women: 35# DBs / 50 Double Unders
Score: Slowest Round ONLY
Goal: Under 4 Min
Diez baby!! Each movement in this workout is going to wear you down just enough for the next movement. Choose a load on the thrusters you can complete at least 10 reps at a time in the first couple rounds.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep the belly tight and finish locked out overhead - biceps by the ears.
If you need to modify, do Front Squats without the overhead press.
For the burpee box jumps, start facing your box, bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then, using a two foot take off and a two foot landing, jump up onto your box.
Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.
You can modify to a no push up burpee box jump, burpee jump over something, or a burpee step up.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with the dumbbell hop overs, skip overs, or double rep single unders.
Quince
3 Rounds
30 Push Ups
30 Dumbbell Step Ups
30 Box Jumps
Suggested Weight Range for Men: 40-50# DBs
Suggested Weight Range for Women: 25-35# DBs
Extra Challenge Option: 4 Rounds
Suggested Box Height Range:
Men: 22-24"
Women: 18-20"
Only do the extra challenge option if you finish 3 rounds under 14 min.
Score: Total Time
Goal: 15-20 Min
The goal here is to complete the 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the push ups early to avoid going to failure. Choose a variation you can sustain at least 5 at a time the whole way.
For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
For the step ups you will hold a dumbbell in each hand. Keep your chest up when stepping onto the box. If you find that your torso is tipping forward and/or you are feeling it in your lower back, lower the height.
Make sure you put your WHOLE foot on your step (box, bench, whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side.
If these aren't happening today, substitute with farmer lunges or alternating single leg deadlifts.
For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!
Veinte
5 Rounds
40 Bodyweight Lunges
Run 200 Meters
20 Push Ups
Run 200 Meters
No weight needed!
Extra Challenge Option: This is a vest optional workout if you want to - wear one....ONLY if you can keep a good pace. Otherwise it's a better workout without it!
Score: Total Time
Goal: 20-28 Min
Set yourself up for sub-5 minute rounds. If the first round takes more than 5 minutes, change the push up variation or run distance.
The lunges and push ups each should take 2 minutes or less.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.
If lunges aren't feeling good, try step ups.
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - do 1 min double/single unders, low step ups, mountain climbers, or toe taps to a low target.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
Veinticinco
25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)
10 Devil Press
20 Air Squats
30 Dumbbell Hop Overs
Suggested Weight for Men: 40# DBs
Suggested Weight for Women: 25# DBs
Extra Challenge Option: Do more rounds
We don't feel there is a need to do this heavier. Swapping double unders IS allowed, but this is written with hop overs on purpose
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7-10 Rounds
This is a 25 minute grind, so try to set a pace at the beginning you can stay pretty close to maintaining throughout. You are shooting for about a round every 2:30-3:30.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little skip/shuffle instead for your knees, go for it.
You can even do a line hop over a PVC or an imaginary line. And, if you're not comfortable jumping sideways, try plate hops or forward line hops!
