MONDAY SHIFT 12/20/2021
SHIFT WORKOUT
WARM UP
WORKOUT
2021 VAULT: SHIFT ZEUS
20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)
10 KB/DB Swings
5 Burpee Step Ups
10 Goblet Squats
5 Burpee Step Ups
10 Squat + Press
5 Burpee Step Ups
Suggested Weight
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6+ Rounds
Coaches Notes
The last workout of the 2021 Vault series is a big one with a lot of movements and a lot of reps! Find a pace and/or customization on the burpee step ups that allows you to do the 5 reps without resting. That doesn't mean going through them super fast - you can move slower and take pauses - just try to be consistent. Choose weights for each of the weighted movements that allows you to get the 10 reps done in 1-2 sets at least for the first 10 minutes of the workout!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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 recommend 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.
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.
Box Jump
If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Thruster/Wallball
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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.