SHIFT WORKOUT

WARM UP

WORKOUT

4 Rounds

1 Minute of Air Squat
Rest 30 Seconds Between Rounds

- After 4 Rounds of 1 Minute Squat/30 Second Rest -

4 Rounds

1 Minute of Burpee
Rest 30 Seconds Between Rounds

No weight needed today!

Score 1: Total Number of Air Squat Reps
Score 2: Total Number of Burpee Reps

Goal 1: 70-95 Reps
Goal 2: 35-50 Reps

Coaches Notes
The way this one works is you'll perform as many air squats as you can from 0:00-1:00, then rest from 1:00-1:30. Continue following that pattern until you've completed 4 rounds of squats. After your fourth 30-second rest, you'll go straight into the 4 rounds of burpees and rest. That'll work the same way the squats did. If you follow a running clock, you'll end at 11:30.

You're aiming for 18-24 air squats and 8-12 burpees per round. That means you'll need to push the pace each minute! It might also mean making customizations to one or both movements. Take advantage of the 30 seconds rest by breathing really deeply and doing your best to lower your heart rate.

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

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.

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.

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.