SHIFT WORKOUT

WARM UP

WORKOUT

2 Sets

Each Set is a 7 Min AMRAP
(As Many Rounds and Reps As Possible in 7 Minutes)

1 Minute of Continuous Movement
10 Dumbbell Hang Power Clean
10 Dumbbell Push Press

Rest 1 Minute between Sets

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

Score: Total Number of Completed Rounds + Any Additional Reps from Both Sets COMBINED

Goal: 6 - 8+ Rounds

Coaches Notes
For this workout, you'll cycle through 1 minute of continuous movement, 10 hang cleans, and 10 push press as many times as you can in 7 minutes. Then you'll rest 1 minute. Then start over for another 7-minute effort.

Find a steady but uncomfortable pace during the minute of movement. Each minute is worth 2 reps - 1 rep for each 30 seconds.

Choose a weight for both the hang power clean and push press that allows you to get those 10 reps done in 1-2 sets the entire workout. That may mean choosing different weights, which is fine. The push press is not super common to SHIFT - be sure to watch the demo video to see it performed correctly. It is basically a shoulder press with a little bit of help from the legs and hips!

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.

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line.