FRIDAY SHIFT 03/25/2022
SHIFT WORKOUT
WARM UP
WORKOUT
3 Sets
Each Set is a 4 Min AMRAP (As Many Rounds and Reps As Possible in 4 Minutes)
10 Kettlebell Eye Level Swing
5 Low Jump
- OR - Low Jump Over
Rest 1 Minute Between SETS
Suggestions
Men: 35-50# DB/KB
Women: 15-35# DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps from All 3 Sets COMBINED
Goal: 12-16+ Rounds
Coaches Notes
The way this one works is you'll rotate back and forth between 10 swings and 5 jumps as many times as you can until 4 minutes are up. Rest 1 minute. Then do two more 4-minute efforts, each with a minute of rest between them.
Choose a weight for the swings that allows you to do them unbroken through the first and second 4-minute efforts. Remember to keep your butt and quads squeezed tight as the weight travels up to eye level. Avoid leaning back to raise the kettlebell or dumbbell up. Find a jump height that you are comfortable with and that will allow you to get those 5 reps done in 20 seconds or less. You can even jump over a line in the floor, if you need!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
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.