SHIFT WORKOUT

WARM UP

WORKOUT

2022 VAULT: UTGARDA-LOKI

6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Minutes)

5 Push Up + Taps
5 Dumbbell Hang Power Clean
5 Goblet Squat

Rest 2 Minutes

6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Minutes)

5 Push Up + Taps
5 Dumbbell Hang Power Clean
5 Goblet Squat

Suggestions
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs

Score: Total # of Completed Rounds + Any Additional Reps from Both AMRAPs COMBINED

Goal: 10 - 14+ Rounds

Coaches Notes

So you're simply doing the same 6-min AMRAP twice, but with some rest in between. Within each 6-minute window, you'll cycle through 5 push up + taps, 5 hang cleans, and 5 goblet squats as many times as you can!

You're shooting to finish each round in 0:50-1:15. Be sure to choose a push up variation that allows you to get those 5 reps done in 20-30 seconds! The weight you choose for the hang cleans and goblet squats doesn't have to be the same. You could even go with two lighter dumbbells at the shoulders for the goblet squats. If you're using the same weight, consider using the final rep of the hang cleans to set yourself up to start the squats! Whatever weight(s) you choose, you should be able to do both of those movement without breaking.

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

Push Up/Push Up Taps

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, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. 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.