FRIDAY SHIFT 07/17/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Taps, Skip Overs
10 Bent Over Rows
3 Inchworms
Suggested weight Men: Single 20-45# DB/KB - or - pair of lighter dumbbells
Suggested weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5 Rounds +
For this workout, you'll perform 20 single unders, taps, or skip overs, 10 bent over rows, and 3 inchworms until 12 minutes are up!
For the single unders / taps / skip overs, you will do 20 per round! You may also choose to do low step ups if jumping or skipping is not an option.
For the bent over rows, you can do them with one or two dumbbells. For two dumbbells - keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! If you do this version with one DB, you can hold a dumbbell head in each hand and apply the same mechanics!
You could also do 10 single-arm bent over rows on each arm. Since this takes longer than doing 10 with both arms, it may affect your goal rounds but it will keep the stimulus of the workout!
For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!
Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.
If you need to take out the push up completely - that is fine.
You may also sub a push up + 8 elevated shoulder taps in place of each rep.
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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.
WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps
INCHWORMS - If you notice any coning while performing Inchworms sub: BEAR CRAWLS, Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up + 8 Shoulder Taps, Floor Press, Dumbbell Windmill (See Mama Modifications Movement Library for Demos)