SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)

3 Burpee
6 Kettlebell Eye Level Swing
8 Alternating Unweighted Lunge

Rest 1 Minute between Sets

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

Score: Total Number of Completed Rounds + Any Additional Reps from All 3 Sets COMBINED

Goal: 10-15+ Rounds

Coaches Notes
The way this one works is you'll cycle through 3 burpees, 6 swings, and 8 lunges as many times as you can until 5 minutes are up. That's one set. Rest for 1 minute. Then do that two more times.

Because you're only doing 3 burpees at a time, we encourage you to choose a more challenging variation than you might typically - or perform them at a faster pace than you usually do. They should be knocked out in 15 seconds or less. Choose a weight for the swings that allows for unbroken sets. Each lunge counts as 1 rep toward your total so you're doing 4 on each leg.

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

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!

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.