SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

There are a bunch of scaling ideas in the main version of the workout today too, make sure to check that out because you might find one that works for you!

Metcon (Time)

25 Burpee
50 Upright Row with KB or DB
25 Burpee

Weight to try:

Men: 50#ish
Women: 30#ish

Use what you've got!

Time Cap: 15 Min
For this one the reps are set!

You will do 25 reps of a no push up burpee. So you will place the hands down, jump or step the feet out, jump or step the feet back in, stand.

Try to get into an actual flat plank position for each rep before coming back up!

You can also scale up to regular burpees with a push up if you are feeling up to it!

For the upright row you will hold the kb or db at the hips. Keeping the object close you will shrug the shoulders then bring the elbows high and outside like you are zipping up your jacket. Keep the object close as you come back down to the waist!

MOVEMENT TIP

MAMA MODIFICATIONS

BURPEES - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or modify to skip the push up, Elevated Burpees, 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

UPRIGHT ROWS - Love this movement for Mamas! But if your growing belly is getting in the way of the row feel free to sub a KB Swing, Bent Over Row, or Banded Lat Pull Down.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly, Power
Post: Butts & Guts

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Posterior Chain Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

01/03/2018 SP Monday Re-Test!

BYE BYE GRIP!

This workout was originally posted on Jan 03, 2018. It is a grip smoker - so just be ready for that! Make sure you go back and check what you got last time!

For Time

25 Devil Press
50 Pull Ups
25 Devil Press

RX Men: 40# DBs
RX Women: 25# DBs

RX Plus: Wear your vest for this one if you want!

Goal: 12 Min or Less! Can you go under 9? Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

01/03/2018 SP Monday Re-Test!

No dumbbells for the Devil Press version? No problem. Use the dumbbells if you've got them, but if plates are all you have - this is a great alternative.

See Program C for sandbag option.

For the re-test it is only Program A. Adding B and C this time around for more options!

For Time

35 Plate Burpee
50 Pull Ups
35 Plate Burpee

RX Men: 45# Plate
RX Women: 25# Plate

**Pro tip - put a small 5lb plate on the ground under where your larger plate will go each time so that you don't smash your fingers.

RX Plus: Wear your vest for this one if you want!

Goal: 12 Min or Less! Can you go under 9?Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

The only version of this for the re-test is Program A. Added B and C for more options.

Gotta say - this sandbag version looks pretty fun.

For Time

25 Sandbag Burpee to Overhead
50 Pull Ups
25 Sandbag Burpee to Overhead

No RX or RX + on this version but suggest bag weights are as follows:

Men: 50-70#
Women: 25-45#

Goal: 12 Min or Less! Can you go under 9?Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

MAMA MODIFICATIONS

DEVIL PRESS - Start with modifying to lighter weight. If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

BURPEES - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or modify to skip the push up, Elevated Burpees, 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

UPRIGHT ROWS - Love this movement for Mamas! But if your growing belly is getting in the way of the row feel free to sub a KB Swing, Bent Over Row, or Banded Lat Pull Down.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

8 Alternating Bodyweight Lunges
7 KB/DB Swings
6 Sit Ups

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

Score: Total Rounds + Any Additional Reps
Goal: 8 Rounds +

For the lunges we recommend reverse lunges - which means you will step backward - but if that doesn't work for you it is ok to switch to forward stepping or even walking lunges.

We like the reverse lunge because the working leg stays planted and this usually will lead to more heel drive, glute and hamstring use! Try it!

Take a long enough step backward that your back knee LIGHTLY touches the ground with the front heel still down. Make sure the knee doesn't cave in. Drive through the heel to stand up.

You will alternate feet with each lunge. So for each set of 8 you end up doing 4 per side.

If you are unable to do a FULL lunge you may shorten it slightly or doing a step up is a great sub.

For the swings you will hold the weight with both hands at the waist. Hinge forward at the hips and allow a slight bend of the knee. Pull the weight through the legs and keep the chest up (no round back) and belly tight! Stand up hard and fast to help make the bell weightless as you guide it to eye level with your upper body.

Arms stay pretty straight. Belly tight. Heels down.

Allow gravity to bring the weight back down, but don't let it pull YOU forward. Keep the belly tight and the heels down!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. If you are unable to come all of the way up without assistance you may try using a small pull on a band or towel. Do not YANK yourself up and down if you do this. These should be slow and controlled.

If you are unable to do sit ups at this time some other great alternatives are deadbugs or slam balls!

Make sure if you are a pregnant or recently postpartum mama that you check out the Mama Modifications on Members-Only and join the Street Parking Pregnant/Postpartum FB Group!

MOVEMENT TIP

MAMA MODIFICATIONS

FRONT RACK/ ALTERNATING LUNGES - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

WEIGHTED SIT UPS/SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

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 of the swing a little too tight for comfort, you can sub a single arm swing!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Post: Suns Out Guns Out
Either: Gymnastics
Swap: Sangbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Spine Strengthening
Post: Pigeon Stretch, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm UP!

Barbell Clean Warm Up

WORKOUT

5 Rounds

16 Front Rack Lunges (Alternating)
14 Hang Power Cleans
12 Weighted Sit Ups

RX Men: 95# Bar / 40#ish Sit Ups
RX Women: 65# Bar / 25#ish Sit Ups

RX+ Men: 115# Bar / 50#ish Sit Ups
RX+ Women: 75# Bar / 35#ish Sit Ups

Score: Total Time
Goal: 12 Min or Less
For the goal time you're looking at sub 2:30 rounds so pick a load you can manage well and break up into at most 2 sets!

For the lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

If lunges are an issue you may try step ups either lightly loaded or unweighted.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving. Use a plate, dumbbell, or medicine ball.

If weighted situps aren't happening do regular situps without the weight.

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm UP!

Dumbbell Clean Warm Up

WORKOUT

5 Rounds

16 DB Front Rack Lunges (Alternating)
14 DB Hang Power Cleans
12 Weighted Sit Ups

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Time
Goal: 12 Min or Less

You're working with less than 2:30 per round here to meet the goal time so choose a load you can manage well and break up the movements into at MOST 2 sets!

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

If lunges cause any issues, try lightly loaded or even unweighted step ups.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Use a plate, dumbbell or medicine ball. Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm UP!

Dumbbell Clean Warm Up

WORKOUT

5 Rounds

16 Sandbag Front Rack Lunges (Alternating)
14 Sandbag Hang Power Cleans
12 Sandbag Sit Ups

No RX or RX+ for this one but here are the suggested sandbag weights:

Men: 50-70#
Women: 25-45#

Use a different weight for sit ups if necessary.

Score: Total Time
Goal: 15 Min or Less
This is a great all around blaster but beware the tax on your core will be significant. Remember to keep your belly tight in all the movements and your chest up!

On the lunges, choose a weight you can complete all the reps in about a minute. This should be enough time to break up the reps into 2 sets or MAYBE 3 at the most in the later rounds.

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

If you have any knee issues with lunges, you might try step ups instead with a light load or unweighted.

The hang power clean starts at the top of a deadlift. Bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself under it. Rotate your elbows around the bag FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

You can do anything you want with your feet in the sit ups. Ideally, you will perform them holding the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

If weighted situps aren't happening do regular situps without the weight

MOVEMENT TIP

MAMA MODIFICATIONS

FRONT RACK/ ALTERNATING LUNGES - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

WEIGHTED SIT UPS/SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

HANG POWER CLEAN - You could alway try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the barbell so you are not training inefficient movement patterns.

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 of the swing a little too tight for comfort, you can sub a single arm swing!

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

6 Rounds

30 Seconds Single Unders / Taps
30 Seconds Alternating Hang Dumbbell Snatch
30 Seconds Single Unders / Taps
30 Seconds Air Squats

Idea weight for Men: 30-40# Single KB/DB
Idea weight for Women: 12-25# Single KB/DB

Score: Total Reps of Dumbbell Snatch + Air Squats ONLY
Goal: 120+ (roughly per movement per round)

For this workout you will choose between single unders with your jump rope, taps, or you can even do like chalk line lateral hops!

If you are unable to jump you will choose a low step up!

For the hang dumbbell/kb snatches you switch hands between each rep. These don't have to come from the ground each time, just from the "hang" or the waist.

You will hold the weight in one hand and stand fully. Feet should be about shoulder width apart with the heels down.

You will reach your butt back and allow a slight bend in your knees as you bring the weight back between your legs with a straight arm. Make sure the chest is up and belly tight.

Stand up hard and fast to help you move the weight! Shrug and then PUNCH the weight up overhead to a locked out position with the bicep by the ear! Lower under control into the next rep!

Always heels down and chest up!

For the air squats the feet are under the shoulders with the heels down. Lift the chest and tighten the belly. Reach the butt back and down with the heels down and drive the knees out. Keep the chest lifted and the belly tight. Get the butt lower than the knees at the bottom with the heels down and knees out. Don't allow yourself to plop or collapse at the bottom. Keep fighting to keep the chest up!

If you are unable to keep a good position - or experience pain going that low - you may choose to squat to a target that is a bit higher. You may also try using a counter balance like the back of a chair or a squat rack.

MOVEMENT TIP

MAMA MODIFICATIONS

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 you to practice proper positioning and pressure before experiencing any symptoms of dysfunction. 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/HANGING 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 subbing shoulder height KB Swings or Bent Over Rows.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Butts & Guts, Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Hip Flexors/Psoas, Airplane Stretch
Post: SI Joint Release, Calves/Ankles

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Snatch Warm Up

WORKOUT

3 Rounds
Each Round is

40 Double Unders
20 Power Snatch
40 Double Unders
20 Thrusters

Rest 2 Min between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115# / 50 Double Unders

RX+ Women: 65-75# / 50 Double Unders

Score: Slowest Round ONLY
Goal: Under 5 Min (Under 4 would be GREAT)

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
Each Round is

40 Double Unders
20 Dumbbell Snatch (Alternating)
40 Double Unders
20 Thrusters

Rest 2 Min between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs / 50 Double Unders

RX+ Women: 35# DBs / 50 Double Unders

Score: Slowest Round ONLY
Goal: Under 5 Min (Under 4 would be GREAT)

MOVEMENT TIP

MAMA MODIFICATIONS

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 you to practice proper positioning and pressure before experiencing any symptoms of dysfunction. 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/HANGING 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 subbing shoulder height KB Swings or Bent Over Rows.

DB THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or try the SHIFT Programming with Air Squats.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

1 Min Jog, Row, Bike, Single Unders, Taps
20 Alternating Plank Shoulder Taps
15 Alternating Step Ups

No weight needed today!

Use a step up height that challenges you but you feel comfortable stepping up AND down.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

For this workout you may jog, do taps or jump rope. Or if you have access to something like a bike or rower - you may do that!

Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire minute.

For the plank + shoulder taps you will start in the top of the push up position. Make sure the shoulders, hips and heels are in line. Belly tight! No sagging! Bring the right hand up to touch the left shoulder - then the left hand up to touch the right shoulder. That is one rep.

For the step ups choose a height that is challenging but both safe and something you are comfortable stepping up AND down on. Alternate feet with each step - so for each set of 15 you end up doing 8 on one side and 7 on the other. Make sure you put your whole foot on the step and drive out of the heel. Don't allow the knee to cave in!

You may also switch to alternating step back lunges if you are more comfortable with those.

MOVEMENT TIP

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

PLANK UP AND OVERS/PLANK SHOULDER TAPS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or are working on healing or managing diastasis, feel free to modify with bent knees for a table top position or low bear pose. You could also sub Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, Waiter Walks.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Butts & Guts, Suns Out Guns Out
Either: Gymnastics
Swap: Sandag, Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Warm Up Flow
Post: Quads/IT, Stress Relief

PROGRAM A

PROGRAM A

WARM UP

Box Jump Warm Up
Running Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

400 Meter Run
20 Plank Up and Overs
15 Box Jump Overs

RX+ - Do more rounds
Ha ha

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
Ok ok - shoot for at least 4 rounds.

An up and over is where you get a stack of plates, or books, or a med ball etc. Roughly 6-10" high. You will start with hands on one side of the object in the top of a push up/plank position. You will make sure the belly is tight with the hips in line with the shoulders. No high butts or sagging!

Put the hand closest to the stack of plates etc on top of it. Then the other. Then off on the other side one hand at a time. You are working to keep in a tight plank position as you move your hands back and forth. EVERY TIME you go over = 1 rep. So up and over right = one rep. Then up and over left = another rep.

If you are unable to go up and over or just simply can't find anything to do it with 4 shoulder taps = 1 rep.

PROGRAM C

PROGRAM C

WARM UP

Box Jump Warm Up
Full Body Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

500 Meter Row
or
Bike 30 Cal Men / 22 Cal Women

20 Plank Up and Overs
15 Box Jump Overs

RX+ - Do more rounds
Ha ha

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
Ok ok - shoot for at least 4 rounds.

An up and over is where you get a stack of plates, or books, or a med ball etc. Roughly 6-10" high. You will start with hands on one side of the object in the top of a push up/plank position. You will make sure the belly is tight with the hips in line with the shoulders. No high butts or sagging!

Put the hand closest to the stack of plates etc on top of it. Then the other. Then off on the other side one hand at a time. You are working to keep in a tight plank position as you move your hands back and forth. EVERY TIME you go over = 1 rep. So up and over right = one rep. Then up and over left = another rep.

If you are unable to go up and over or just simply can't find anything to do it with 4 shoulder taps = 1 rep.

MOVEMENT TIP

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

PLANK UP AND OVERS/PLANK SHOULDER TAPS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or are working on healing or managing diastasis, feel free to modify with bent knees for a table top position or low bear pose. You could also sub Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, Waiter Walks.

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Far as You Can Get in 10 Min)

1 Deadlift
1 Goblet Squat
2 Deadlifts
2 Goblet Squats
3 Deadlifts
3 Goblet Squats
4 Deadlifts
4 Goblet Squats....

Keep adding 1 rep to each movement and get as far as you can in 10 min.

Idea weight for Men: 30-55# Single KB/DB - or - Pair of Lighter DBs for Deadlifts and single KB/DB for Goblet Squats

Idea weight for Women: 12-35# Single KB/DB - or - Pair of Lighter DBs for Deadlifts and single KB/DB for Goblet Squats

Score: Total REPS (so add ALL of it up at the end...1+1+2+2+3+3....)
Goal: Get through the round of 10 or more! For this workout you may choose to do your deadlifts with a single kb, a single dumbbell or a pair of dumbbells.

For a single kb or dumbbell you will have the weight between the feet. Weight should be in the heels with the chest up! Arms stay straight and back stays flat. You will have a slight bend in the knee and a hinge at the hip at the bottom. To lift the weight you will drive out of the heels and lift the chest! Squeeze the butt to stand tall. To lower the weight back down, hinge at the hip, keep the belly tight and chest up - arms straight and lower the weight back down to between the feet!

If you are using a set of dumbbells - you will have one in each hand on the outside of the feet. Stand a little more narrow and touch one head of the dumbbell to the ground for each rep.

For the goblet squats you will hold the kb or db at the chest. Stand tall and tighten the belly. With the feet shoulder width apart you will reach the butt back and down. Keep the heels down. Drive the knees out. Keep that chest UP! Get the butt lower than the knees at the bottom if possible. You may use a target to help you find your depth if you need to! If you are unable to get that low with weight - you can ditch it. If you are unable to get that low in a good position in general - then you may squat to a higher target! We would rather have you go all of the way down with no weight than go only partially down with weight though.

MOVEMENT TIP

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

KB/DB Deadlift - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Pigeon Stretch
Post: Sciatica/Piriformis, Hips

PROGRAM B

PROGRAM B

WARM UP

Squat Warmup
Full Body Warm Up

WORKOUT

10 Min EMOM
(Every Minute on the Minute for 10 Min)

Min 1:
5 Deadlifts
1 Front Squat

Min 2:
5 Deadlifts
2 Front Squats

Min 3:
5 Deadlifts
3 Front Squats

Keep adding 1 Front Squat each minute until you have completed…

Min 10:
5 Deadlifts
10 Front Squats

No RX or RX+ Weight on this workout as your score is the weight you choose! If you don't make it the entire 10 min because you went too heavy - just note in the comments.

Score: The weight you use.
Goal: Make it - but question if you are going to make it around min 6…Like any “death by” - this will start out kinda easy and then really start to add up.

The goal of this version is to go heavy. (Whatever that means for you). If you are still new to these movements you can use this as practice or do the dumbbell Program A version / the sandbag Program C version. These are less heavy and more reps.

PROGRAM A

PROGRAM A

WARM UP

Squat Warmup
Full Body Warm Up

WORKOUT

10 Min EMOM
(Every Min on the Min for 10 Min)

Min 1:
6 Single Leg DB Deadlifts
1 DB Front Squat

Min 2:
6 Single Let DB Deadlifts
2 DB Front Squats

Min 3:
6 Single Leg DB Deadlifts
3 DB Front Squats

Keep adding 1 Front Squat each minute until you have completed..

Min 10:
6 Single Leg DB Deadlifts
10 DB Front Squats

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Don't worry too much about it. Just put 10 as your score if you complete all of the work in the assigned minute. If you miss any - put one less round.
Goal: Make it - but question if you are going to make it around min 6. This will start out kinda easy and then really start to add up.

PROGRAM C

PROGRAM C

WARM UP

Squat Warmup
Full Body Warm Up

WORKOUT

10 Min EMOM
(Every Min on the Min for 10 Min)

Min 1:
4 Sandbag Over Shoulder
1 Sandbag Front Squat

Min 2:
4 Sandbag Over Shoulder
2 Sandbag Front Squats

Min 3:
4 Sandbag Over Shoulder
3 Sandbag Front Squats

Keep adding 1 Front Squat each minute until you have completed..

Min 10:
4 Sandbag Over Shoulder
10 Sandbag Front Squats

No RX or RX+ on this one. If your bag is super heavy you may lower the over shoulder reps to 3 and just keep repeating whatever minute is your sticky minute. For example - if you can get 4 + 7 but 4+ 8 won't happen. Do 4+ 7 until 10 min is up.

Score: Don't worry too much about it. Just put 10 as your score if you complete all of the work in the assigned minute. If you miss any - put one less round.

Goal: Make it - but question if you are going to make it around min 6. This will start out kinda easy and then really start to add up.

MOVEMENT TIP

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly
Post: Butts & Guts
Swap: Sandbag, Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Morning Coffee
Post: Chest Opener, Shoulder Stretch

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Overhead Warm Up

WORKOUT

5 Rounds

Run 200 Meters
20 Push Press
Run 200 Meters
15 Bent Over Row

RX Men: 75#
RX Women: 55#

RX+ Men: 95#
RX+ Women: 65#

**You could also throw in some sandbag stuff with this version instead of dumbbells if you want!

Score: Total Time
Goal: Under 22 Min

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

5 Rounds

Run 200 Meters
20 Push Press
Run 200 Meters
10 Renegade Row (with Push Up)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Time
Goal: Under 22 Min

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

5 Rounds

Row 250
or
Bike 15 Cal Men / 11 Cal Women

20 Push Press

Row 250
or
Bike 15 Cal Men / 11 Cal Women

10 Renegade Row (with Push Up)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

**You could also throw in some sandbag stuff with this version instead of dumbbells if you want!

Score: Total Time
Goal: Under 22 Min

MOVEMENT TIP

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. 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 distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

DB PUSH PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back, coning in your belly or feeling pressure in your pelvic floor when you dip, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e. hands on box or bench or knees on the ground) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub another movement that compliments the season you're in including any of the BIRTHFIT Functional Progressions, BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, or Overhead Plate Hold