SHIFT WORKOUT

WARM UP

WORKOUT

8 Rounds

30 Seconds of Inverted Row
-OR- Dumbbell Bent Over Row

30 Seconds of Low Jump
-OR- Low Jump Over

Bent Over Row Suggested Weights
Men: 25-35# DBs
Women: 10-20# DBs

Score: Total Number of Row and Jump Reps COMBINED

Goal: 125-190 Reps

Coaches Notes

The way this one works is you'll do as many inverted or bent over rows as you can from 0:00-0:30, then from 0:30-1:00, you'll do as many low jumps or jump overs as you can. That's one round. Repeat 7 more times (or until 8:00, if you're following a running clock).

You're aiming for 8-12 reps of both movements each round to hit the goal. Keep those goal reps in mind when choosing your body angle on the inverted row or weight for bent over rows. You should also be jumping onto or over a height that you're confident with. Keep in mind there's no built-in rest today so give yourself 5-7 seconds at the end of each 30-second window to rest and transition.

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

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.

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.