TUESDAY SHIFT 06/14/2022
SHIFT WORKOUT
WARM UP
WORKOUT
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
4 Burpee
6 Kettlebell Overhead Swing
8 Low Jump
-OR- Jump Over
Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6-9+ Rounds
Coaches Notes
For this one, you'll cycle through 4 burpees, 6 swings, and 8 jumps as many times as you can until 10 minutes are up!
You're aiming to complete one round every 1:05-1:40. Choose a variation of the burpee that allows you to get those 4 reps done in 30 seconds or less the entire time! Notice that the swings today are overhead. Remember to drive hard and fast through your hips and knees to assist you in getting the weight up. If you feel unsafe going overhead, go as high as you can! Go with a height for the jumps that you are confident with. You shouldn't be hesitating to jump onto or over the object you've chosen.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
Devil Press
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. You can also use less weight. 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!
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.
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.
Jump/Skip/Hop Overs
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.