SHIFT WORKOUT

WARM UP

WORKOUT

8 Rounds

3 Inchworm
10 Squat + Press

Suggestions
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs

Score: Total Time
Goal: 8 - 12 Minutes

Coaches Notes
So you'll perform 3 inchworms and then 10 squat + press, and continue going back and forth until you've completed 8 rounds!

Those inchworms are super time consuming. Find a pace and/or customization that will allow you to get them done in 30 seconds or less. Remember to breathe through the entire rep! Choose a weight for the squat + press that you're confident you can do unbroken for at least the first 4-5 rounds. If you do end up needing to break, it should be a quick shake out and then right back to work.

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

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. 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.