SHIFT WORKOUT

WARM UP

WORKOUT

3 Sets

Each Set is 4 Min AMRAP (As Many Rounds and Reps As Possible in 4 Minutes)

9 Dumbbell Deadlift
6 Dumbbell Hang Power Clean
3 Squat + Press

Rest 1 Minute between SETS

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

Score: Total Number of Completed Rounds + Any Additional Reps from All 3 Sets COMBINED

Goal: 10-15+ Rounds

Coaches Notes

The way this one works is you'll cycle through 9 deadlifts, 6 hang power cleans, and 3 squat + press as many times as you can until 4 minutes are up. That's one set. Then, you'll rest 1 minute before starting over for another 4-minute bout. Do that a total of 3 times.

Choose a weight for each of these movements that will allow you to do them unbroken. Ideally, it's the same weight across the board but if you need to use different ones, that's OK, too. Consider breaking at the 8th rep of the deadlifts so that your 9th rep sets you up for the hang power cleans. Same goes for the 5th rep of the hang power cleans if you think you'll need a break before doing the squat + press.

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

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 Good Morning 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.

Hang Clean

Having to move the barbell out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead 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.

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.