SHIFT WORKOUT

WARM UP

WORKOUT

2 Sets

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

20 Single Unders
- OR - Toe Taps
14 Dumbbell Deadlifts
7 Goblet Squat

Rest 1 Minute between Sets

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

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 cycle through 20 single unders or taps, 14 deadlifts, and 7 squats as many times as you can until 5 minutes are up. Then rest 1 minute before starting over for another 5-minute effort.

You're aiming to finish a round every 1:05-1:40. The single unders or toe taps should take no longer than 20-30 seconds, so customize if you're struggling with that timeframe. Choose a weight for the deadlifts that you can do those 14 reps in 1-2 sets with. Remember to keep your chest proud as you lower the weight(s) to the floor and drive hard through your heels to stand. The weight of the goblet squat should allow you to do those 7 reps unbroken the entire time. Keep your belly tight and squeeze your butt to stand.

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

Jump/Skip/Hop Overs

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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/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.