SHIFT WORKOUT

WARM UP

WORKOUT

2022 VAULT 22: VALKYRIES

9 Rounds (17 Minutes Total)

Each Round is 1 Minute of:
10 Kettlebell Eye Level Swing
With time remaining in 1 minute window, Max Reps Burpee
Rest 1 Minute Between Rounds

Suggestions
Men: 25-45# DB/KB
Women: 10-25# DB/KB

Score: Total Burpee Reps

Goal: 45-70+

Coaches Notes

So the way this one works is - from 0:00-1:00 - you'll perform 10 eye level swings and then with any time remaining in that minute, you'll do as many burpees as you can. Then at 1:00, you'll rest until 2:00. At 2:00, you'll start another round so 10 swings and then as many burpees as you can until 3:00. Continue following that pattern until you've completed 9 rounds - or until 17:00 on the clock.

You're aiming to perform 5-8 burpees each minute. To have enough time to work toward that goal, be sure to choose a weight for the swings that allows you to do them unbroken. Really fight to push the pace on the burpees today since you get to rest after each round. Remember, if you're struggling to do 5 each round, customize to an elevated or no push up burpee!

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.

Box Jump

If you’re trying to manage the pressure on your 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 on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.