SATURDAY SHIFT 08/01/2020
KNOX SHIFT Version - HAPPY BIRTHDAY KNOX!
Special Saturday SHIFT to help celebrate Knox' Birthday!
The SHIFT version of this workout is also a RE-TEST! This workout is in honor of Knox being born!! This version was first posted on 08/01/2018 and again on 08/01/2019.
Knox was born Aug 1, 2017 after 14 hours of labor! This is how we will celebrate the pain and joy of that day!
KNOX - SHIFT
14 Min AMRAP
8 No Push Up Burpee
8 Goblet Squats
Idea Weight for Men: 35-50#
Idea Weight for Women: 15-25#
Score: Total Number of Completed Rounds and Reps
Goal: 9+ Rounds!
For this workout you should choose a weight and style of burpee that will allow you to get to 9 rounds or more! Don't be afraid to do the squats unweighted and the burpees elevated if necessary!
For the no push up burpee you will place the hands down, jump or step your feet out to the top of a push up - jump or step your feet back in - jump and clap!
For the goblet squats you will hold the dumbbell or kettlebell at the chest. You will reach your butt back and down. Feet should be shoulder width apart with the heels down. Drive the knees out as you go down and keep the chest up. If you can get your butt below your knees pain free, and with the heels still down/chest still up - do THAT!
If you need to squat to a target - that is ok too - just no plopping onto it.
We would rather see you go all of the way down with no weight than with weight for only a partial rep!
You can even use a chair or a pole to hold onto for balance in the bottom if you need to!
Stand all of the way up at the top!
BURPEE/NO PUSH UP BURPEE - 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
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.
SQUAT CLEAN - For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.