SHIFT WORKOUT

WARM UP

WORKOUT

2022 VAULT: ASGARD

12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)

6 Inverted Row
12 Dumbbell Deadlift
6 Goblet Squat

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total # of Completed Rounds + Any Additional Reps
Goal: 7 - 10 Rounds

Coaches Notes
For this Vault workout, you'll cycle through 6 rows, 12 deadlifts, and 6 squats as many times as you can until 12 minutes are up!

In order to hit the goal, you're looking to finish one round every 1:15-1:45. Find a body angle for the rows that allows you to do those reps without breaking for at least the first 6 minutes of the workout. If beyond that point, you need to break, that's OK! Just try to stick with at least 3 reps at a time. Choose a weight for the deadlift that allows you to move well and complete those reps in 45 seconds or less. The squats should be done without breaking so maybe take a few breaths before you bring the weight to your chest to get started on those.

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

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.

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Good Morning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.