WEDNESDAY SHIFT 04/29/2020
10 Min AMRAP
(As Many Reps as Possible in 10 Min)
Burpee + Step Up
No weight needed today!
Score: Total Reps
Goal: 60 Reps +
For this workout, one rep is 1 burpee followed immediately by 1 step-up. You’ll repeat these movements in that order for 10 minutes total.
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!
For the step ups you will choose a height that will challenge you, but allow you to keep moving. 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. Remember to alternate which leg you step up with every rep or even every minute so that both legs are worked evenly.
You may also choose to do Burpee + Lunge + Lunge in place of the step-up!
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