SHIFT WORKOUT

WARM UP

WORKOUT

8 Rounds

30 Seconds of Push Up + Taps
30 Seconds of Kettlelbell Eye Level Swing

Rest 30 Seconds between Rounds

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total Number of Push Up + Taps and Swings COMBINED

Goal: 130-175+ Reps

Coaches Notes

The way this one works is you'll perform as many push up + taps as you can from 0:00-0:30, then from 0:30-1:00, you'll do as many eye level swings as you can. Rest 1:00-1:30. That's one round. Repeat for 7 more or until 11:30 on the clock.

You're aiming for 4-6 push up + taps and 12-16 swings per round. Be willing to customize the push up + taps if you're struggling to hit at least 4 reps in 30 seconds. You should be able to swing the weight you choose for all 30 seconds for at least the first 4 rounds. Remember to keep your butt and quads squeezed tight as the KB/DB travels up.

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

Push Up/Push Up Taps

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 always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. 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.

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.