SHIFT WORKOUT

WARM UP

WORKOUT

3 Rounds

1 Minute of No Push Up Inchworm
1 Minute of Low Jump
-OR- Low Jump Over
1 Minute of Burpee

No weight needed today!

Score: Total Number of Reps of All 3 Movements & Rounds COMBINED

Goal: 65-90+ Reps

Coaches Notes

The way this one works is you'll perform as many no push up inchworms as you can from 0:00-1:00, then as many jumps as you can from 1:00-2:00, then as many burpees as you can from 2:00-3:00. Continue following that pattern until you've completed 3 rounds or the clock hits 9:00.

You're aiming for 4-6 inchworms, 12-16 jumps, and 6-8 burpees each round. If you find you're struggling to hit the low end of that target number, customize the movement(s) so you're able to move through them a bit quicker. Remember there's no built-in rest so give yourself 10 seconds or so before the start of the next minute to rest and transition.

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

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.

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.