SHIFT WORKOUT

WARM UP

WORKOUT

2021 VAULT: BESTLA

5 Rounds

1 Minute of Continuous Movement
30 Seconds of Single Dumbbell Front Rack Carry
30 Seconds Rest

Suggestions
Men: 25-45# DB
Women: 10-25# DB

Score: Number of rounds with continuous 30 second carry (no breaking)

Goal: All 5!

Coaches Notes
Try to set a pace on the continuous movement that you can maintain for the full minute. Once you finish that minute, try to pick up your weight for the front rack carry as soon as possible and get going on that. Choose a load that you can carry for all 30 seconds and for all 5 rounds.

You don't need to run with the weight, think of more like a brisk walk on the front rack carry. Remember to stand up tall with your shoulders back and belly tight!

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.