TUESDAY SHIFT 11/12/2019


5 Rounds
30 Single Unders or Line Hops
20 KB Swings

Idea weight for Men: Single 30-50# KB/DB
Idea weight for Women: Single 12-25# KB/DB

Score: Total Time
Goal: Under 12 Min

For this workout you may choose single unders with your jump rope or forward + back hops over a line. You can even do side to side hops over a line as well. Each jump = 1 rep.

If you are unable to jump - turn the hops into more of a skip. If that still won't work don't be afraid to swap out 30 seconds on a bike, rower etc or evenm just 30 seconds of low step ups.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!


Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with KB SWINGS.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!