WEDNESDAY SHIFT 02/12/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Burpees
8 Alternating Unweighted Step Ups
10 KB/DB Jump Overs (Facing)
No weight needed today! Just something to step up on:
Men: 12-24"
Women: 10-20"
And something to jump over! This could even be a chalk line on the ground if needed!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8 Rounds +
For this workout you will cycle through the 6 burpees, 8 alternating lunges, and 10 jump over for 12 minutes.
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Whatever version you do focus on keeping your elbow in on the push up portion.
For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12""+.
Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 8 you will do 4 per leg.
For the Dumbbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
If jumping or skipping is out of the questions you can perform a kb swing.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull
DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.