08/21/2026
โSay hello to my little friend...โ
๐๐ผ๐บ๐บ๐ฒ๐ป๐ โ๐ฆ๐๐๐ฅ๐๐๐๐โ ๐ฎ๐ป๐ฑ ๐๐ฒโ๐น๐น ๐๐ฒ๐ป๐ฑ ๐๐ผ๐ ๐๐ต๐ฒ ๐๐ฐ๐ผ๐ฟ๐ฒ, ๐ด๐ผ๐ฎ๐น, ๐ฎ๐ป๐ฑ ๐๐ต๐ฒ ๐ถ๐ป๐ฑ๐ถ๐๐ถ๐ฑ๐๐ฎ๐น ๐๐ฒ๐ฟ๐๐ถ๐ผ๐ป ๐ผ๐ณ ๐๐ต๐ถ๐ ๐๐ผ๐ฟ๐ธ๐ผ๐๐.
๐๐ข๐๐๐๐๐ฆ ๐ก๐ข๐ง๐๐ฆ:
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 isnโt any confusion once the clock starts. Move with purpose, but donโt rush your transitions: wait until your partnerโs 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.
