SHIFT WORKOUT

WARM UP

WORKOUT

2 Sets

Each Set is an 8 Min AMRAP
(As Many Rounds and Reps As Possible in 8 Minutes)

1 Minute of Continuous Movement
15 Kettlebell Eye Level Swing
10 Inverted Row

Rest 1 Minute between Sets

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

Score: Total # of Completed Rounds + Any Additional Reps from Both Sets COMBINED
Goal: 6 - 9 Rounds

Coaches Notes
The way this one works is you'll move for 1 minute, then perform 15 swings and 10 rows, and continue cycling through those 3 movements as many times as you can until 8 minutes are up. That's one set. You'll rest for 1 minute and then start over for another 8-minute effort.

In order to hit the goal of 6-9 combined rounds (3-5 per set), you'll need to complete a round every 2-3 minutes. With one minute tied up in the continuous movement, you're looking at 1-2 minutes to knock out the swings and rows. Choose a weight for the swings that will challenge you! It's oK if that means you need to break the 15 reps up once or twice. For the inverted rows, find a body angle that you can always do 3-5 reps of, even under fatigue.

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.

KB Swing

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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. 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.