SHIFT WORKOUT

WARM UP

WORKOUT

2022 VAULT: JOTUNHEIM

6 Rounds

1 Minute of Alternating Unweighted Step Up
1 Minute of Burpee
1 Minute of Rest

No weight needed today!

Score: Total # of Step Up and Burpee Reps COMBINED

Goal: 135-180 Reps

Coaches Notes

For this one, you'll complete as many step ups as you can from 0:00-1:00, then from 1:00-2:00, you'll complete as many burpees as you can. Rest from 2:00-3:00 then continue following that pattern until 6 rounds are up!

You're aiming to perform 14-18 step ups and 9-12 burpees each round. Doing that will ensure that you hit the goal reps. Choose a height on the step ups that will challenge you but that you are sure you can step up and down from safely. Find a customization and pace on the burpees that feels sustainable for the whole workout. That might mean doing them elevated or as a no push-up burpee!

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

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Devil Press

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

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.