SHIFT WORKOUT

WARM UP

WORKOUT

4 Rounds

1 Minute of Kettlebell Eye Level Swing
1 Minute of Inverted Row
1 Minute of Rest

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total Number of Reps from Both Movements and All Rounds

Goal: 140-200 Reps

Coaches Notes
For this one, you'll perform as many swings as you can from 0:00-1:00, then as many inverted rows as you can from 1:00-2:00. Rest from 2:00-3:00. Repeat 3 more times (or until 11:00 on the clock).

Choose a weight for the swings that allows you to knock out 20-30 reps within a minute each round. You should be able to perform 8-12 reps at a time before needing to take a quick break.

For the inverted rows, find a body angle that will allow you to get at least 15 reps but no more than 20. It's OK if you need to adjust your foot position in the middle of the workout to meet that rep goal.

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

KB Swing

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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. 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.