SHIFT WORKOUT

WARM UP

WORKOUT

12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)

30 Seconds of Farmer Carry
12 Dumbbell Deadlift
8 Inverted Row

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 7-9+ Rounds

Coaches Notes

For this workout, you'll cycle through 30 seconds of farmer carry, 12 deadlifts, and 8 rows as many times as you can until 12 minutes are up!

One easy way to track the Farmer Carry time is to - during your warm up - walk out 15 seconds, mark that spot (or just keep a mental note), and then walk back. Just go to that spot each round. Each 30 second effort is worth 2 reps, 1 rep per 15 seconds. Choose a weight for the deadlifts that allows you to do at least 6 reps at a time. The inverted rows should take no longer than 20 seconds to complete each round.

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

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.

KB/DB Deadlift

If getting into or holding the set up position is uncomfortable or causes too much added strain on your abdominal wall, feel free to shorten the range of motion by elevating your DB or KBs off the ground, using a Sumo Stance, or customizing with a Goodmorning or Romanian Deadlift. If you're trying to manage the pressure on your pelvic floor, try adjusting your breath, posture, and tension strategies throughout the movement. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.