TUESDAY SHIFT 05/17/2022
SHIFT WORKOUT
WARM UP
WORKOUT
3 Sets
Each Set is a 4 Min AMRAP
(As Many Rounds and Reps As Possible in 4 Minutes)
4 Burpee
6 Inverted Row
Rest 1 Minute between Sets
No weight needed today!
Score: Total Number of Completed Rounds + Any Additional Reps from All 3 Sets COMBINED
Goal: 10-15+ Rounds
Coaches Notes
So you'll rotate back and forth between 4 burpees and 6 inverted rows as many times as you can until 4 minutes are up. That's one set. Rest for 1 minute before the next. You'll do that for 3 sets.
You're aiming to finish one round every 0:45-1:15. Choose a burpee variation that allows you to get those 4 reps done in 20-30 seconds. That should be totally doable, so don't be afraid to challenge yourself with a more difficult version that you may normally do. Find a body angle on the inverted rows that you can do 3-6 reps at a time of. It's OK if you need to break those up once or twice, as long as you're still on pace to hit the goal.
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.
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.