SHIFT WORKOUT

WARM UP

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps As Possible in 14 Minutes)

7 Unweighed Lungester
12 Single Dumbbell Shoulder Press
30 Seconds of Dumbbell Shoulder Rack Carry

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-8+ Rounds

Coaches Notes

For this workout, you'll cycle through 7 lungesters, 12 presses, and 30 seconds of a shoulder rack carry as many times as you can until 14 minutes are up!

To hit the goal, you'll need to complete a round every 1:45-2:30. Choose a pace and lungester variation that allows you to get those 7 reps done in 45-60 seconds. Go with a weight for the press that you can do all 12 reps unbroken with or AT MOST need to break once. The carry is worth 2 reps - 1 rep per 15 seconds.

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

Lungester

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 Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat. 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.

Farmer Carry

This can be a great movement for building core strength and working on stamina during pregnancy and rebuilding postpartum. Try managing the demand on your core and pelvic floor by adjusting your breath, posture, and tension strategies during the movement.