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 Dumbbell Hang Power Clean
4 Dumbbell Squat
-OR- Goblet Squat
4 Burpee

Rest 1 Minute between Sets

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

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

Goal: 12-15+ Rounds

Coaches Notes

The way this one works is you'll cycle through 4 hang cleans, 4 squats, and 4 burpees as many times as you can until 4 minutes are up. That's one set. Repeat for 2 more sets, resting for 1 minute between each.

You're aiming to complete a round every 0:45-1:00. That means you'll have to push the pace a little bit. Your goal when choosing a weight for the hang cleans and squats is to go straight from the 4th clean into the 1st squat and do all 8 reps without setting the weight down. The burpees should be done in 20-30 seconds across all 3 sets so customize if you need to!

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

Double/Single Unders

If you're trying to manage the pressure on your 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. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Lunge/Weighted Lunge

If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. 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.