SHIFT WORKOUT

WARM UP

WORKOUT

7 Rounds

30 Seconds of Farmer Carry
30 Seconds of Dumbbell Shoulder Press
30 Seconds of Kettlelbell Eye Level Swing
Rest 30 Seconds

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 Press + Swing Reps COMBINED

Goal: 125-185+ Reps

Coaches Notes

For this one, you'll carry your weights out 15 seconds and back 15 seconds, then from 0:30-1:00, you'll do as many presses as you can, and from 1:00-1:30, you'll do as many swings as you can. Rest from 1:30-2:00. Then start a new round over at 2:00. Continue in that pattern until you've completed 7 rounds (or 13:30 on a running clock).

Don't be afraid to challenge yourself on the carry weights. If you only have one heavy-ish DB/KB, you could do a single arm carry and switch hands at the halfway point. You're aiming for 8-12 presses and 10-15 swings per round. Choose your weights to hit those goal reps.

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

Shoulder Press

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 throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.