SHIFT WORKOUT

WARM UP

WORKOUT

2022 VAULT: DRAUPNIR

12 Rounds

6 Low Jump
- OR - Jump Over
9 Air Squat
6 Kettlebell Overhead Swing

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

Score: Total Time

Goal: 12-16 Minutes

Coaches Notes
This one is pretty straightforward. You'll complete 6 jumps, 9 squats, and 6 swings. That's one round. Repeat 11 more times for a total of 12 rounds.

While this workout has a lot of rounds, the sets are relatively small so don't be too intimidated! We'd love to see you guys jump today - even if that meant over a low object or line in the floor. Of course, if jumping is not an option, you can perform 6 alternating step ups. Choose a pace and/or customization for the squats that you can get those 9 reps done in 20 seconds or less each round. The weight you choose for swings should allow you to do the 6 unbroken - even if you need to take a few deep breaths before getting started. If you feel you can't perform the overhead swing safely, just go to eye level or as far above as you are comfortable with.

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

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Thruster/Wall Ball

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 or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

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.