SHIFT WORKOUT

WARM UP

WORKOUT

Part 1:

5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)

5 Inverted Row
5 Dumbbell Squat + Press

Rest 2 Minutes after Part 1

Part 2:

1 Minute of Inverted Row
1 Minute of Squat + Press

Suggestions
Men: 35-55# KB OR 20-30# DBs
Women: 15-35# KB OR 10-15# DBs

Score:
Part 1: Total Number of Completed Rounds + Any Additional Reps
Part 2: Total Reps

Goal:
Part 1: 6-9+ Rounds
Part 2: 35-50+ Reps

Coaches Notes
The way this one works is you'll cycle through 5 inverted rows and 5 squat + press as many times as you can until 5 minutes are up. At that point, you'll rest for 2 minutes. Then for 1 minute, you'll perform as many inverted rows as you can. Then immediately into the next minute, you'll perform as many squat + press as you can. So if you followed a running clock it would be the AMRAP from 0:00-5:00, rest from 5:00-7:00, max inverted rows from 7:00-8:00, and max squat + press from 8:00-9:00.

Choose a body angle on the inverted rows that allows you to get 5 reps done unbroken the entire time. Whichever angle you go with for the AMRAP, do your best to keep it the same for the 1 minute of max effort in Part 2. The weight for the squat + press should also allow you to do 5 reps without breaking, and we want you to keep the same weight for both parts!

During the max effort minutes, you're shooting for 20-27 rows and 15-22 squat + press.

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

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.

Thruster/Wallball

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.