SHIFT WORKOUT

WARM UP

WORKOUT

10 Rounds

30 Seconds of Air Squat
30 Seconds of Continuous Movement
30 Seconds of Burpee

Rest 30 Seconds between rounds

No weight needed today!

Score: Total Number of Air Squat + Burpee Reps COMBINED!

Goal: 120-180+ Reps

Coaches Notes

For this one, you'll do as many air squats as you can from 0:00-0:30, then from 0:30-1:00, you'll move continuously, then from 1:00-1:30, you'll do as many burpees as you can. Rest from 1:30-2:00. That's one round. Repeat 9 more times. (If you follow a running clock, you'll end at 19:30)

To hit the goal reps, you'll need to finish 12-18 reps per round. In those 30 seconds, 8-12 air squats and 4-6 burpees are reasonable goals. Be sure to customize if you need to hit those rep ranges. Find a steady but uncomfortable pace during the continuous movement. Breathe intentionally through the burpees. Use the rest time to jot down the number of reps you completed in that round.

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

Thruster/Wall Ball

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.

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.

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.