SHIFT WORKOUT

WARM UP

WORKOUT

3 Rounds

1 Minute of Continuous Movement
22 Goblet Squat
1 Minute of Continuous Movement
22 Burpees
1 Minute of Continuous Movement

Rest 1 Minute Between Rounds

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

Score: Total Time (Including Rest)

Goal: 23-29 Minutes

Coaches Notes

Time to celebrate the newest member of the Alcaraz family the best way we know how! A tough workout but one that you will feel SO PROUD (and grateful - haha) to have finished. The way it works is you'll move continuously for 1 minute, then perform 22 goblet squats, then move for another minute, then perform 22 burpees, then move for another minute. That's one round. Rest for 1 minute. Repeat 2 more times.

Find a steady and mildly uncomfortable pace during those minutes of movement. Choose a weight on the squats that allows you to get those 22 reps done in 2-3 sets. You should be doing at least 7-8 reps each time you pick up your weights. Find a pace and variation of the burpee that allows you to do 7-11 per minute. To finish in the goal, you'll need to complete one round every 7-9 minutes.

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

Run/Jog

If you're trying to manage the pressure on your 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. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. 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.

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.

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.

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.