SHIFT WORKOUT

WARM UP

WORKOUT

2022 VAULT: SKADI & KVASIR

Part 1

7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)

8 Alternating Goblet Step Up
8 Inverted Row

- After Part 1, Rest 2 Minutes

Part 2

7 Min AMRAP (As Many Rounds and Reps As Possible in 7 Minutes)

8 Dumbbell Shoulder Press
8 Dumbbell Hang Power Clean

Suggestions
Men: 20-40# Single DB/KB - or - 10-20# DBs
Women: 12-30# Single DB/KB - or - 5-15# DBs

Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Total # of Completed Rounds + Any Additional Reps

Part 1 Goal: 6-8+ Rounds
Part 2 Goal: 7-9+ Rounds

Coaches Notes

For the first part of this workout, you'll go back and forth between 8 goblet step ups and 8 inverted rows as many times as you can until 7 minutes are up. Then you'll rest 2 minutes. For the second part, you'll go back and forth between 8 presses and 8 hang cleans as many times a you can until 7 minutes are up. Then you're done!

You're shooting for a round every 0:50-1:10 in the first 7 minutes. We want you guys to try for a weighted step up today, even if it means stepping up to a lower height. If that's not an option and adding weight feels unsafe, just go with unweighted step ups! Find a body angle for the inverted rows that allows you to get those 8 reps done in 1-2 sets.

The rounds of presses and cleans should be a little quicker to hit the goal for the second 7 minutes. You're shooting for 0:45-1:00 each. Choose your press weight wisely. You should be able to do all 8 reps without breaking when you're fresh. If you're not comfortable yet with the hang power clean, you can swap those out for 8 eye level swings!

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

Step Ups/Weighted Step Ups

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You can always adjust the height, load, or how you're carrying it. Some other options for customizing are lateral step up, single leg glute bridge, or single leg box squat for more support. 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.

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.