WEDNESDAY SHIFT 01/05/2022
SHIFT WORKOUT
WARM UP
WORKOUT
5 Rounds
1 Minute of Burpees
1 Minute of Continuous Movement
1 Minute of Rest
No weight needed today!
Score: Total # of Burpee Reps
Goal: 40 - 60 Reps
Coaches Notes
The way this one works is you'll do as many burpees as you can from 0:00-1:00, then you'll move continuously (jog, row, bike, taps, etc) from 1:00-2:00. Rest 2:00-3:00. Then continue following that pattern until you've completed 5 rounds of burpees and continuous movement.
Your goal for burpee reps per round is 8-12. If you think you'll struggle to achieve 8 per minute, find a customization that will allow you to move quicker and hit that target! If you customize and are hitting more than 12, try to find a more challenging version to finish out the workout with. Choose a pace on the minute of movement that is uncomfortable but that you can maintain for the entire minute - especially since you get some rest after each round!
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.
Devil Press
If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
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.