SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

Each Set is a 5 Min AMRAP
(As Many Rounds and Reps As Possible in 5 Minutes)

1 Minute of Continuous Movement
10 Inverted Row
10 Push Up
10 Goblet Squat

Rest 1 Minute between Sets

Suggested Weight
Men: 25-50# DB/KB
Women: 12-35# DB/KB

Score: Total # of Completed Rounds + Any Additional Reps from All 3 Sets COMBINED
Goal: 5-7 Rounds

Coaches Notes
The way this one works is you'll move for 1 minute, followed by 10 rows, 10 push ups, and 10 squats. Continue to repeat that as many times as you can until 5 minutes are up. Rest 1 minute. Then repeat that two more times, starting fresh with each 5-minute effort.

You're only working for 5 minutes at a time so really try to push the pace each set! Find a body angle for the rows that allows you to do those 10 reps in 1-2 sets. So you should always be capable of doing at least 5 reps. Same goes for the push ups, whether you go from the knees or elevated. We want those 10 reps done in around 20-30 seconds. Choose a weight for the goblet squat that you are very confident with. If you don't have a weight light enough for that, feel free to go unweighted!

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

Run/Jog

If you're trying to manage the pressure on your 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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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.

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. 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.