SHIFT WORKOUT

WARM UP

WORKOUT

12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)

4 Inchworm
8 Dumbbell Hang Power Snatch, Right
8 Dumbbell Hang Power Snatch, Left
20 Single Unders
- OR - Toe Taps

Suggestions
Men: 25-35# DB
Women: 10-20# DB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-8+ Rounds

Coaches Notes

For this one, you'll cycle through 4 inchworms, 8 hang snatches on both arms, and then 20 single unders or taps as many times as you can until 12 minutes are up!

The inchworms will eat up a lot of time. Do your best to breathe steadily through each rep. You should be moving on from them within 35-50 seconds. If they are taking you longer than a minute, customize or knock off 1-2 reps. Choose a weight for the snatches that allows you to do all 8 reps on one side without needing to take a break.

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

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, 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 lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Double/Single Unders

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.

Jump/Skip/Hop Overs

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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more 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.

Inchworm

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 always modify with with fewer reps, lowering the knees to the ground or to Bear Pose. Some other options for customizing are Elevated Push Up Plus Taps, Floor press, or Front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.