Vault 2026 Level 6: Mr.Miyagi SHIFT

Workout

50 Hop Overs
-OR- Skip Overs

30 Inverted Row

50 Hop Overs
-OR- Skip Overs

15 (Right) Unweighted 1/4 Get Up
15 (Left) Unweighted 1/4 Get Up

50 Hop Overs
-OR- Skip Overs

30 Inverted Row

50 Hop Overs
-OR- Skip Overs
Score
Total Time
Goal
12-18 Minutes

Coaches Notes
For this one, you’ll do 50 hop overs (or skip overs), 30 inverted rows, another 50 hop overs, 15 unweighted 1/4 get ups on the right, 15 unweighted 1/4 get ups on the left, another 50 hop overs, 30 inverted rows, and finish with 50 hop overs. Start your clock before you begin and record the total time it takes to complete all the work.

This workout has you moving through some larger sets than usual, so smart pacing will matter. Break the reps into manageable chunks before hitting a wall. The last thing you want is a giant first set that leaves you burned out halfway through - be smart and break before you absolutely have to.

For the inverted row, choose a height that allows you to hit at least 3-5+ solid reps per set. Focus on full range of motion - start with long arms, pull your chest to the bar or rings, and lower with control.

For the unweighted 1/4 get up, move methodically and with control - avoid rushing this movements. Keep your arm pressed overhead, shoulder active, and pause briefly at the top to show control before lowering. If you want an extra challenge, feel free to add weight into the hand that is overhead!

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