Street Parking

Will Ivan Drago break you?

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 “𝗥𝗢𝗖𝗞𝗬” 𝗮𝗻𝗱 𝘄𝗲’𝗹𝗹 𝘀𝗲𝗻𝗱 𝘆𝗼𝘂 𝘁𝗵𝗲 𝘀𝗰𝗼𝗿𝗲, 𝗴𝗼𝗮𝗹, 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹 𝘃𝗲𝗿𝘀𝗶𝗼𝗻 𝗼𝗳 𝘁𝗵𝗶𝘀 𝘄𝗼𝗿𝗸𝗼𝘂𝘁.

𝗖𝗢𝗔𝗖𝗛𝗘𝗦 𝗡𝗢𝗧𝗘𝗦:
Each round starts with 150 shared barbell reps before the two of you head out together for an 800 meter run. Divide the barbell work however you’d like, but communicate before each movement so both partners know the plan. Whether you trade off every 5 reps, every 10 reps, or tackle larger chunks, the goal is to keep the bar moving while giving the working partner enough time to recover between turns.

Choose a barbell weight that allows both of you to move almost continuously while it’s your turn to work. You shouldn’t need many breaks within your set before switching partners. Of course, you could hang onto the bar for bigger sets if you wanted, but we probably wouldn’t advise it. Short, consistent turns will help both partners stay fresher and keep the pace high throughout all 150 reps.

Once the barbell work is done, you’ll tackle the 800 meter run together. We want this to be a hard pace, potentially beyond what feels comfortable. Start the first 200-400 meters at a consistent “hard-ish” pace and leave just enough gas in the tank to finish strong. The quicker you finish the run, the sooner you can get back to the bar and start chipping away at the next round.

Learn more about the Vault at the link in our bio.

80 miles. One powerful reminder: falling short isn’t failure, giving up is.

Meet Street Parking member Hallee M. and read what keeps her choosing hard things.

Coach Alexandra Trahan said it best👆

Maybe it’s choosing dumbbells instead of a barbell, 10 minutes instead of 20, or customized instead of doing it as programmed. None of these are “less than.” It’s just what works for the season you’re in right now.

“Say hello to my little friend...”

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 “𝗦𝗖𝗔𝗥𝗙𝗔𝗖𝗘” 𝗮𝗻𝗱 𝘄𝗲’𝗹𝗹 𝘀𝗲𝗻𝗱 𝘆𝗼𝘂 𝘁𝗵𝗲 𝘀𝗰𝗼𝗿𝗲, 𝗴𝗼𝗮𝗹, 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹 𝘃𝗲𝗿𝘀𝗶𝗼𝗻 𝗼𝗳 𝘁𝗵𝗶𝘀 𝘄𝗼𝗿𝗸𝗼𝘂𝘁.

𝗖𝗢𝗔𝗖𝗛𝗘𝗦 𝗡𝗢𝗧𝗘𝗦:
The med ball cleans are BACK! Synchro is when both partners stand tall from the squat at the same time. Settle into a smooth, repeatable rhythm from the start rather than trying to race through the first few rounds. Think deadlift, pull to full extension, pull under the ball, receive with your chest up, and stand tall. Range of motion matters here, so do your best to hit the standard every rep.

Each round includes 10 shared wall walks - alternating EVERY rep - so each partner will complete 5 wall walks per round. We recommend deciding before the workout who will do the first rep each round so there isn’t any confusion once the clock starts. Move with purpose, but don’t rush your transitions: wait until your partner’s chest is back on the ground before starting your rep.

If wall walks are a limiting movement for one or both partners, customize early enough that you can stay moving consistently for all 5 rounds. Partial range wall walks, pike walk outs with feet on a box, push up + shoulder taps, or inchworms are all great options. The goal is to keep quality high from the first rep to the last, not survive the first couple rounds only to have the movement completely fall apart later.

Learn more about the Vault at the link in our bio.

Grab a partner for this one!

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 “𝗕𝗘𝗩𝗘𝗥𝗟𝗬 𝗛𝗜𝗟𝗟𝗦” 𝗮𝗻𝗱 𝘄𝗲’𝗹𝗹 𝘀𝗲𝗻𝗱 𝘆𝗼𝘂 𝘁𝗵𝗲 𝘀𝗰𝗼𝗿𝗲, 𝗴𝗼𝗮𝗹, 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹 𝘃𝗲𝗿𝘀𝗶𝗼𝗻 𝗼𝗳 𝘁𝗵𝗶𝘀 𝘄𝗼𝗿𝗸𝗼𝘂𝘁.

𝗖𝗢𝗔𝗖𝗛𝗘𝗦 𝗡𝗢𝗧𝗘𝗦:
For the toes to bar, reps are shared. But only one partner can work at a time. When one partner hops down from the bar, the other hops up so there’s no wasted time. Talk to each other so you’re always ready to tag back in. Struggling to reach the bar or only hitting 3-5 reps? Switch to hanging leg raises, knee raises, v-ups, or weighted sit ups.

For bench press, you’re alternating max-rep sets. When you unrack the bar to start, you’re doing as many as you can before you need to re-rack it, then switch. Pick a load you can hit 15-20 reps with in round one so you’re still getting 8-10 in later rounds. Take the time you need between rounds to swap weight, just keep it efficient and be ready to spot each other.

Learn more about the Vault at the link in our bio.