SHIFT WORKOUT

WARM UP

WORKOUT

7 Rounds

10 Burpee
5 Dumbbell Hang Power Clean

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

Score: Total Time

Goal: 8-13 Minutes

Coaches Notes

This one is straightforward. You'll complete 10 burpees followed be 5 hang power cleans. That's one round. Repeat 6 more times.

The hang power cleans are just there to break up the monotony of the burpees today. Choose a burpee variation/pace that allows you to get 10 reps done in 0:45-1:15. The hang power cleans should be unbroken for all 7 rounds so pick a weight accordingly.

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

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.

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.