SHIFT WORKOUT

WARM UP

WORKOUT

2 Sets

Each Set is 7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)

10 Eye Level Swings
30 Seconds of Continuous Movement*
10 Squat + Press

REST 1 Minute Between Sets

*Continuous Movement Options: jog/run, row, bike, taps, single unders (jump rope), or low step ups

Suggestions
Men: 15-25# DBs - AND/OR - 35-50# Single DB/KB
Women: 10-15# DBs - AND/OR - 15-25# Single DB/KB

Score: Total # of Completed Rounds + Any Additional Reps from BOTH Sets COMBINED

Goal: 7-10+ Rounds

Coaches Notes

The way this one works is you'll cycle through 10 swings, 30 seconds of movement, and 10 squat+press as many times as you can in 7 minutes. That's one set. Rest 1 minute and then start back over for another 7-minute bout.

Choose a weight for the swings and for the squat + press that allows you to knock out those 10 reps in no more than 2 sets for the entire workout. Focus on keeping a proud chest during the "bottom" part of the swing and on a tight belly in the squat and press. Find an uncomfortable pace on the 30 seconds of movement since it's 30 seconds at a time. Each 30 second effort is worth 2 reps - 1 rep for reaching halfway and 1 rep for completion!

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.

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.