SHIFT WORKOUT

WARM UP

WORKOUT

2 Rounds

2 Minutes of Max Reps Burpee
2 Minutes of Max Reps Inverted Row
2 Minutes of Max Reps Burpee
Rest 2 Minutes

No weight needed today!

Score: Total Reps of Burpees and Inverted Rows

Goal: 115 - 160+ Reps

Coaches Notes
The way this one works is you'll complete as many burpees as you can from 0:00-2:00, then as many inverted rows as you can from 2:00-4:00, then as many burpees as you can from 4:00-6:00. Rest 6:00-8:00 then do that again for one more round.

You're aiming for 15-25 burpees per 2 minutes, and 22-30 inverted rows. You can customize the burpees to move a bit faster, if you need to.

Set your body angle up during the rows so that you can get at least 4 reps but no more than 8 at a time. Don't go over 40 per 2 minutes (80 total).

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

Burpee

If you’re trying to manage the pressure on your core or 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 throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. 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.