SHIFT WORKOUT

WARM UP

WORKOUT

2022 VAULT: HEL

10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Min)

3 Push Up + Taps
3 Squat + Press
3 No Push Up Inchworms

Suggestions
Men: 20-40# DB/KB
Women: 12-30# DB/KB

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

Coaches Notes

So you'll cycle through 3 push up + taps, 3 squat + press, and 3 no push up inchworms as many times as you can until 10 minutes are up!

Because you're only doing 3 reps at a time of each movement, we want you guys to challenge yourselves! Choose a variation or weight that is slightly more difficult than what you might typically go with. You should still be able to move steadily through the workout, so don't go with something so difficult that you're having to rest a ton throughout the 10 minutes.

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

Man Makers

If you feel a lot of pressure on your abdominal wall or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up/renegade row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

Wall Walks

If you are uncomfortable performing this movement or are working on managing the pressure in your core, you can try fewer reps or less range of motion. You can also customize with Pike Walk Outs or Pike Shoulder Taps. If you feel like you want to customize further you can use Inchworms, Bear Crawls, or Seated Shoulder Press. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.

DB/Back/Front/Goblet/Air Squat

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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.