SHIFT WORKOUT

WARM UP

WORKOUT

14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Minutes)

3 Burpee
6 Inverted Row
9 Kettlebell Eye Level Swing
12 Air Squat

Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
For this workout, you'll cycle through 3 burpees, 6 rows, 9 swings, and 12 squats as many times as you can until 14 minutes are up!

Because the burpees are only 3 reps at a time, we encourage you to pick a slightly more challenging variation than you typically would. Same goes for the inverted rows - find a body angle that you can only do 3-4 reps with at a time. Choose a weight on the swings that you can do the 9 reps without breaking for at least the first half of the workout. Find a nice, steady pace on the air squats. Those shouldn't take any longer than a minute so be sure to customize if you need to!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Burpee

If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Pull Ups

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can try fewer reps or using a band or jumping pull up for assistance. Some other options for customizing are Barbell Pull Ups, Banded Lat Pull Downs, or Bent Over Rows. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we reccomend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.