A Week Of Workouts

Sample the Street Parking workouts for a week for free! These workouts can be done with extremely limited equipment, in very little space, and in a short time if necessary. Or if you have more time and equipment – you will have those options too!

Workouts based on the equipment YOU have.

Below you will find up to four different versions of the Daily Workout - Programs A, B, and C as well as our SHIFT workouts. The program options are simply different variations of the same workout based on the equipment you may have access to. You can choose from any option, any day to make the workout work for YOU.

Program A: dumbbell version - you may find other equipment included in the workout (such as jump rope, pull up bar, plyo box) but we always provide options and suggestions so that Program A can be done with dumbbells only.

Program B: barbell version.

Program C: extra “options” version - this may include a sandbag, bike, or rower. You may also find different skill options such as handstand pushups.

The SHIFT program is the more simple version of the daily workout. These workouts are a great place to start for those new to this style of training, those returning from illness/injury, for pregnant/postpartum mamas, seniors, and even kids.

Each Daily Workout comes with recommended movement customizations to allow you to choose the option that both meets your current fitness level and available equipment.


Sample Daily Workouts

Monday

2021 Vault: Aphrodite Program A & C Demo
Movement Customizations

2021 Vault: Aphrodite

  • 60 Dumbbell Power Snatch
  • 800 Meter Run
  • 30 Dumbbell Power Clean & Jerk
 
Weight Suggestions:
Men: 40# DBs

Women: 25# DBs
 
Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

If you are unable to run for space or weather reasons - you may choose to do the following instead:

3 Rounds

    • 10 Power Snatch
    • 1 Min Taps, Single/Double Unders, Low Step Ups
    • 10 Clean and Jerks

You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The run section should take between 3:30-5:00 so shorten the distance if you need to!

Movement Descriptions & Customizations

Dumbbell Power Snatch

The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 8 you end up doing 4 per side.

CUSTOMIZATIONS

  • Go Lighter
  • Dumbbell Hang Power Snatches

800 Meter Run

You're working with 4:00-5:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - see Coaches Notes for an alternative workout option!

CUSTOMIZATIONS

  • Taps
  • Double/Single Unders
  • Hop Overs
  • Low Step Ups

Dumbbell Clean & Jerk

The clean AND jerk together counts as 1 rep.

Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!

Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

CUSTOMIZATIONS

  • Lighter weight
  • Hang Power Clean and Jerk
2021 Vault: Aphrodite Demo
Movement Customizations

2021 Vault: Aphrodite

  • 30 Barbell Power Snatch
  • 800 Meter Run
  • 30 Barbell Power Clean & Jerk
 
Weight Suggestions:
Men: 95#

Women: 65#
 
Extra Challenge:
Men: 115-135#
Women: 75-85#

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

If you are unable to run for space or weather reasons - you may choose to do the following instead:

3 Rounds

    • 10 Power Snatch
    • 1 Min Taps, Single/Double Unders, Low Step Ups
    • 10 Clean and Jerks

You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The run section should take between 3:30-5:00 so shorten the distance if you need to!

Movement Descriptions & Customizations

Barbell Power Snatch

The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

CUSTOMIZATIONS

  • Go Lighter
  • Hang Power Snatch

800 Meter Run

You're working with 4:00-5:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - see Coaches Notes for an alternative workout option!

CUSTOMIZATIONS

  • Taps
  • Double/Single Unders
  • Hop Overs
  • Low Step Ups

Barbell Clean & Jerk

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS

  • Lighter weight
  • Hang Power Clean and Jerk
2021 Vault: Aphrodite Program A & C Demo
Movement Customizations

2021 Vault: Aphrodite

  • 30 Barbell Power Snatch
  • 1000 Meter Row

OR

  • 60 Cal (M) / 44 Cal (W) Bike
  • 30 Barbell Power Clean & Jerk
Weight Suggestions:
Men: 95#

Women: 65#

Extra Challenge:
Men: 115-135#
Women: 75-85#

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The row/bike section should take between 3:30-5:00 so shorten the distance or reduce the calories if you need to!

Movement Descriptions & Customizations

Barbell Power Snatch

The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

CUSTOMIZATIONS

  • Go Lighter
  • Hang Power Snatch

Row/Bike

You're working with 4:00-5:00. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS

  • Shorten distance
  • Decrease calories

Barbell Clean & Jerk

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS

  • Lighter weight
  • Hang Power Clean and Jerk
2021 Vault: Aphrodite SHIFT Demo
SHIFT Customizations

2021 Vault: Aphrodite

4 Rounds

  • 10 (Right Side) Single Arm Dumbbell Hang Power Snatch
  • 10 (Left Side) Single Arm Dumbbell Hang Power Snatch
  • 1 Minute Continuous Movement (Jog, Row, Bike, Etc)

---Rest 1 Minute (AFTER completing 4 rounds)---

4 Rounds
  • 10 (Right Side) Single Arm Dumbbell Hang Power Snatch
  • 10 (Left Side) Single Arm Dumbbell Hang Power Snatch
  • 1 Minute Continuous Movement (Jog, Row, Bike, Etc)
Weight Suggestions:
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Time Including Rest

Goal: 10-16 Minutes

Coaches Notes

For this workout, you'll complete all 4 rounds of the 10 hang snatches on each arm and 1 minute of continuous movement before resting for 1 minute. Then you'll complete the final 4 rounds of 10 hang cleans, 10 presses, and 1 minute of continuous movement. Be mindful during the overhead press and the hang DB snatches that your arm is straight up and down and the dumbbell is directly above your head. Avoid stopping with it in front of your body or throwing it back behind you. That way you're more efficient and can get the work done safer.

Tuesday

09/28/21 Program A Demo
Movement Customizations

Tuesday 09/28/2021

5 Rounds
  • 12 Wall balls
  • 16 Box Jump
  • 12 Wall Ball
  • 16 Dumbbell Push Up & Pull Across
 
Weight & Box Height Suggestions:
Men: 18-20# Ball / 20-24" Box / 40-50# DB

Women: 13-15# Ball / 16-20" Box / 25-35# DB
 
Extra Challenge:
Men/Women:
Increase reps to:
    • 16 Wall Balls
    • 20 Box Jumps
    • 16 Wall Balls
    • 20 Dumbbell Push Up + Pull Across

Score: Total Time

Goal: 15-20 Minutes

Coaches Notes

Choose a target height, and med ball weight if possible, that allows you to go unbroken on the wall balls each time. Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end. To hit the goal, you'll need to maintain a pace of 3-4 minutes per round.

Movement Descriptions & Customizations

Wall Balls

Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

CUSTOMIZATIONS

  • Lower Target Height
  • Single DB Thruster
  • Empty Barbell Thruster

Box Jumps

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

CUSTOMIZATIONS

  • Step Ups
  • Jump Overs

Push Up + Pull Across

You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

CUSTOMIZATIONS

  • Knee Push Up + Plank Pull Across
  • Push Up + Taps
  • Elevated Push Up + Taps
09/28/21 Program B & C Demo
Movement Customizations

Tuesday 09/28/202

5 Rounds
  • 12 Barbell Thruster
  • 16 Box Jump
  • 12 Barbell Thruster
  • 16 Dumbbell Push Up & Pull Across
Weight & Box Height Suggestions:
Men: 45# Bar / 20-24" Box / 40-50# DB
Women: 35-45# Bar / 16-20" Box / 25-35# DB
 
Extra Challenge
Men/Women:
Increase reps to:
    • 16 Thrusters
    • 20 Box Jumps
    • 16 Thrusters
    • 20 Dumbbell Push Up + Pull Across

Score: Total Time

Goal: 15-20 Minutes

Coaches Notes

Choose a target height, and med ball weight if possible, that allows you to go unbroken on the wall balls each time. Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end. To hit the goal, you'll need to maintain a pace of 3-4 minutes per round.

Movement Descriptions & Customizations

Barbell Thruster

The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. Reach your butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

CUSTOMIZATIONS

  • Lighter Weight

Box Jumps

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

CUSTOMIZATIONS

  • Step Ups
  • Jump Overs

Push Up + Pull Across

You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

CUSTOMIZATIONS

  • Knee Push Up + Plank Pull Across
  • Push Up + Taps
  • Elevated Push Up + Taps
09/28/21 Program B & C Demo
Movement Customizations

Tuesday 09/28/2021

5 Rounds
  • 12 Sandbag Shoulder to Shoulder Thruster
  • 16 Box Jump
  • 12 Sandbag Shoulder to Shoulder Thruster
  • 16 Sandbag Push Up & Lateral Drag
 
Weight & Box Height Suggestions:
Men: 50-70# Sandbag / 20-24" Box
Women: 25-45# Sandbag / 16-20" Box
 
Extra Challenge:
Men/Women:
Increase reps to:
  • 16 Shoulder to Shoulder Thrusters
  • 20 Box Jumps
  • 16 Shoulder to Shoulder Thrusters
  • 20 Sandbag Push Up + Lateral Drag

Score: Total Time

Goal: 15-20 Minutes

Coaches Notes

The thrusters are meant to be fairly light so that you can go unbroken on each set of 12. But, if you are working with a heavier bag, or the shifting of the weight is making it pretty challenging to balance and stabilize, you may need to break them up into a couple of sets . Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end. To hit the goal, you'll need to maintain a pace of 3-4 minutes per round.

Movement Descriptions & Customizations

Sandbag Shoulder to Shoulder Thrusters

Start with the bag on one shoulder, feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat. Stand hard and fast to pop the sandbag off of the shoulder. Press the sandbag straight up to lock out overhead then lower it down on to the opposite shoulder.

CUSTOMIZATIONS

  • Adjust reps based on bag weight
  • Sandbag Thrusters

Box Jumps

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

CUSTOMIZATIONS

  • Step Ups
  • Jump Overs

Push Up + Lateral Drag

Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS

  • Push Up & Overs on the Bag
  • Knee Push Up + Plank Lateral Drag
  • Plank Up & Overs (Bag)
09/28/21 SHIFT Demo
SHIFT Customizations

Tuesday 09/28/2021

12 Minute AMRAP (As Many Rounds and Reps as Possible in 12 Minutes)
  • 6 Goblet Squat
  • 8 Jump Over
  • 6 Goblet Squat
  • 8 Push Up + Tap + Tap
Weight Suggestions:
Men: 20-50# KB/DB
Women: 12-35# KB/DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds +

Coaches Notes

For this one, you'll cycle through 6 squats, 8 jumps, 6 squats, and 8 push up + taps as many times as you can until 12 minutes are over! You'll need to complete one round every 2-3 minutes to hit the goal. Choose a weight for the goblet squats that allows you to do 6 without putting the weight down. Even if that means you move through the squats a little slower - no need to sprint them! We want you to try jumping today, even if it's over a line in the floor. Just be careful since the squats will tire your legs out. Choose a push up variation that allows you to get those 8 reps done in 30-45 seconds!

Wednesday

09/29/21 Program A Demo
Movement Customizations

Wednesday 09/29/2021

3 Sets
Each Set is 3 Rounds:
    • 8 Kipping Pull Up
    • 10 Dumbbell Push Press
    • 12 Dumbbell Goblet Lunge

--Rest 1 Minute after each SET (so after 3 rounds of 8, 10, 12)

Weight Suggestions:
Men: 40# DBs
Women: 25# DBs
 
Extra Challenge:
Men: 50# DBs
Women: 35# DBs
 
Strict Pull Up Option:
4-6 Strict Pull Ups per Round

Score: SLOWEST Set ONLY!

Goal: 3:00-5:00

Coaches Notes

Set yourself up so that each round within the set takes 1:00-1:40. This is basically unbroken on everything or splitting the pull ups into 2 smaller sets with a short break. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don't be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don't come out of the gate too hot!

Movement Descriptions & Customizations

Kipping Pull Up

Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS

  • 4-6 Strict Pull Ups

  • TRX/Ring Row

  • Inverted Row

  • Bent Over Row

  • Banded Pull Ups

     

Dumbbell Push Press

Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

CUSTOMIZATIONS

  • Lighter Weight

Goblet Lunge

This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front 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 6 you end up doing 3 on each side.

CUSTOMIZATIONS

  • Goblet Step Up
  • Unweighted Lunge
09/29/21 Program B & C Demo
Movement Customizations

Wednesday 09/29/2021

3 Sets
Each Set is 3 Rounds:
    • 8 Kipping Pull Up
    • 10 Barbell Push Press
    • 12 Dumbbell Goblet Lunge

--Rest 1 Minute after each SET (so after 3 rounds of 8, 10, 12)

Weight Suggestions:
Men: 95# Barbell / 40-50# DB for Goblet Lunge (Could also do a 45# plate hug lunge)
Women: 65# Barbell / 25-35# DB for Goblet Lunge (Could also do a 25# plate hug lunge)
 
Extra Challenge:
Men: 115#
Women: 75#
 
Strict Pull Up Option:
4-6 Strict Pull Ups per Round

Score: SLOWEST Set ONLY!

Goal: 3:00-5:00

Coaches Notes

Set yourself up so that each round within the set takes 1:00-1:40. This is basically unbroken on everything or splitting the pull ups into 2 smaller sets with a short break. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don't be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don't come out of the gate too hot!

Movement Descriptions & Customizations

Kipping Pull Up

Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS

  • 4-6 Strict Pull Ups

  • TRX/Ring Row

  • Inverted Row

  • Bent Over Row

  • Banded Pull Ups

     

Barbell Push Press

Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

CUSTOMIZATIONS

  • Lighter Weight

Goblet/Plate Lunge

This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You could also hug a plate to your chest.You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front 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 6 you end up doing 3 on each side.

CUSTOMIZATIONS

  • Goblet Step Up
  • Unweighted Lunge
09/29/21 Program B & C Demo
Movement Customizations

Wednesday 09/29/2021

3 Sets
Each Set is 3 Rounds:
    • 2-3 Bar Muscle Up
    • 10 Barbell Push Press
    • 12 Dumbbell Goblet Lunge

--Rest 1 Minute after each SET (so after 3 rounds of 8, 10, 12)

**Could also do ring muscle ups!

Weight Suggestions:
Men: 95# Barbell / 40-50# DB for Goblet Lunge (Could also do a 45# plate hug lunge)
Women: 65# Barbell / 25-35# DB for Goblet Lunge (Could also do a 25# plate hug lunge)
 
Extra Challenge:
Men: 115#
Women: 75#

Score: SLOWEST Set ONLY!

Goal: 3:00-5:00

Coaches Notes

Set yourself up so that each round within the set takes 1:00-1:40. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don't be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don't come out of the gate too hot!

Movement Descriptions & Customizations

Muscle Up

This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.

CUSTOMIZATIONS

  • Jumping Muscle Up

  • Band Assisted

  • Foot Assisted

Barbell Push Press

Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

CUSTOMIZATIONS

  • Lighter Weight

Goblet/Plate Lunge

This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You could also hug a plate to your chest.You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front 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 6 you end up doing 3 on each side.

CUSTOMIZATIONS

  • Goblet Step Up
  • Unweighted Lunge
09/29/21 SHIFT Demo
SHIFT Customizations

Wednesday 09/29/202

3 Sets
Each Set is a 4 Min AMRAP (As Many Rounds and Reps as Possible in 4 Min)
    • 8 Ring/TRX Row
    • 10 Kettlebell Push Press
    • 12 Unweighted Lunge

--Rest 1 Minute between Sets (after each 4 Min AMRAP)

**Push Press may be done with a single KB, single DB, or pair of DBs.

Weight Suggestions:
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total Number of Completed Rounds + any Additional Reps from ALL 3 AMRAPS COMBINED!

Goal: 10-16 Rounds (from all 3 AMRAPs Combined)

Coaches Notes

The way this one works is you'll cycle through 8 rows, 10 presses, and 12 lunges as many times as you can until 4 minutes are up. That's one set. Then you'll rest 1 minute before starting the next set. Do that until you've completed 3 sets. Set yourself up on the rows to get 5-8 reps at a time. The push press is very similar to the overhead press usually written into the SHIFT workouts but you get to use some momentum from your lower body. Watch the demo carefully and read the written description for help with that one! If you find the lunges are taking longer than a minute to complete, customize to an assisted lunge or step up!

Thursday

09/30/21 Program A Demo
Movement Customizations

Thursday 09/30/2021

Each Round is on a 3 Min Clock:
  • 400 Meter Run
  • Max Reps Kettlebell Swing

Rest 1 Minute After Each Round (When the clock hits 3 minutes)

Complete as Many Rounds as NEEDED to Reach 100 Kettlebell Swings!!

For example,Run 400 meters + Max Kettlebell Swing. When clock hits 3 min, rest 1 min, and then repeat that until you reach 100 total kettlebell swings.

Weight Suggestions:
Men: 40-55# KB/DB
Women: 25-35# KB/DB
 
Extra Challenge:
Men/Women: 150 KB/DB Swings

Score: Total Time Including Rest (Time on the Clock After you Complete Swing #100)

Goal: 15-19 Minutes

CUT OFF: 23 Minutes!Do not go past 23 minutes today or 5 total rounds.

Coaches Notes

To clarify, every 3 minutes you'll run 400m. With the remaining time in the three minute window, do as many kettlebell swings as you can. The workout is over when you complete your 100th swing. We want you to do this in 4-5 rounds, or 15-19 minutes. You should have about a minute for swings each round so if the run is going to take longer than 2 minutes, adjust the distance. We want to see at least 20 swings per round. If you think you can get closer to 30, consider the extra challenge!

Movement Descriptions & Customizations

400 Meter Run

You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS

2 minutes of:

  • Double/Single Unders
  • Low Step Ups
  • Toe Taps to a Low Target

Kettlebell Swing

Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS

  • Dumbbell Swing
  • Eye Level Swing
09/30/21 Program C Demo
Movement Customizations

Thursday 09/30/2021

Each Round is on a 3 Min Clock:
  • 30 Cal (M) / 22 Cal (W) Bike OR 36 Cal (M) / 26 Cal (W) Row
  • Max Reps Kettlebell Swing

Rest 1 Minute After Each Round (When the clock hits 3 minutes)

Complete as Many Rounds as NEEDED to Reach 100 Kettlebell Swings!!

For example, Row/Bike + Max Kettlebell Swing. When clock hits 3 min, rest 1 min, and then repeat that until you reach 100 total kettlebell swings.

Weight Suggestions:
Men: 40-55# KB/DB
Women: 25-35# KB/DB
 
Extra Challenge:
Men/Women: 150 KB/DB Swings

Score: Total Time Including Rest (Time on the Clock After you Complete Swing #100)

Goal: 15-19 Minutes

CUT OFF: 23 Minutes!Do not go past 23 minutes today or 5 total rounds.

Coaches Notes

To clarify, every 3 minutes you'll row or bike the distance and then with the remaining time in the three minute window, do as many kettlebell swings as you can. The workout is over when you complete your 100th swing. We want you to do this in 4-5 rounds, or 15-19 minutes. You should have about a minute for swings each round so if the run is going to take longer than 2 minutes, adjust the distance. We want to see at least 20 swings per round. If you think you can get closer to 30, consider the extra challenge!

Movement Descriptions & Customizations

400 Meter Run

You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS

  • Reduce Calories

Kettlebell Swing

Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight overhead. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS

  • Dumbbell Swing
  • Eye Level Swing
09/29/21 SHIFT Demo
SHIFT Customizations

Thursday 09/30/2021

8 Rounds
  • 1 Minute Continuous Movement (Jog, Row, Bike, Etc)
  • 30 Seconds Eye Level Kettlebell Swing

--Rest 30 Seconds

Weight Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Score: Total KB/DB Swing Reps from all 8 Rounds COMBINED!

Goal: 80-120 Reps

Coaches Notes

So for this one you'll move continuously from 0:00-1:00 then from 1:00-1:30 you'll knock out as many eye level swings as you can. Rest from 1:30-2:00 and continue that pattern until 15:30 on the clock! You're scoring how many swings you accumulate from all 8 rounds. Your goal is to get 10-15 within each 30-second window so be sure to choose a weight that allows for that! Be mindful of keeping your butt and belly squeezed tight at the top of each swing. Find a pace during the minute of movement that is slightly uncomfortable but that you can hold for the entire minute each round.

Friday

10/01/21 Program A & C Demo
Movement Customizations

Friday 10/01/2021

10 Rounds
  • 4 Dumbbell Bear Complex
  • 8 Burpee

1 DB Bear Complex = 1 DB Squat Clean Thruster + Thruster

Weight Suggestions
Men: 40-50# DBs
Women: 25-35# DBs
 
Extra Challenge:
Men:50# DBs Increase Bear Complex to 5 / Burpees to 10
Women: 35# DBs / Increase Bear Complex to 5 / Burpees to 10

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, you can break them up if you need to but keep the breaks short and try to do at least 2 at a time. On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.

Movement Descriptions & Customizations

Dumbbell Bear Complex

For this complex, you have a few options:

  • Squat Clean Thruster
  • Thruster

OR,You can do:

  • Power Clean
  • DB Squat
  • Push Press or Jerk
  • DB Squat
  • Push Press or Jerk

OR some combination of the two.

For today's workout, we prefer you to do the squat clean thruster + thruster version.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the dumbbells are on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs. Lower the dumbbells back to the shoulders.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

CUSTOMIZATIONS

  • Single DB Bear Complex

Burpee

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS

  • Stepping Burpee
    No Push Up Burpee
10/01/21 Program B Demo
Movement Customizations

Friday 10/01/2021

10 Rounds
  • 3 Barbell Bear Complex
  • 8 Burpee

1 Barbell Bear Complex Rep = Squat Clean into Thruster + Back Squat into Back Rack Thruster

Weight Suggestions
Men: 75-95#
Women: 55-65#
 
Extra Challenge:
Men: 95# Increase Bear Complex to 4 Per Round / Burpees to 10
Women: 65# Increase Bear Complex to 4 Per Round / Burpees to 10

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, you've got one less rep in this version. This is because you have the option to go a little heavier than the other versions. But, we still want you to be able to have a good flow with the barbell. So, don't go so heavy that you are having to break down the complex into it's smallest components. On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.

Movement Descriptions & Customizations

Barbell Bear Complex

For this complex, you have a few options:

  • Squat Clean Thruster
  • Back Rack Thruster

OR,You can do:

  • Power Clean
  • Front Squat
  • Push Press or Jerk
  • Back Squat
  • Push Press or Jerk

OR some combination of the two.

For today's workout, we prefer you to do the squat clean thruster + back rack thruster version.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the bar is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

Burpee

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS

  • Stepping Burpee
    No Push Up Burpee
10/01/21 Program A & C Demo
Movement Customizations

Friday 10/01/2021

10 Rounds
  • 3 Sandbag Bear Complex
  • 8 Burpee

1 Sandbag Bear Complex Rep = Squat Clean into Thruster + Back Squat into Back Rack Thruster

Weight Suggestions
Men: 50-70#
Women: 25-45#
 
Extra Challenge:
Men: Increase Bear Complex to 5 / Burpees to 10
Women: Increase Bear Complex to 5 / Burpees to 10

Score: Total Time

Goal: 12-18 Minutes

Coaches Notes

The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, it may be easier with the sandbag to drop it after each rep. just make sure you pick it right back up! On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.

Movement Descriptions & Customizations

Sandbag Bear Complex

For this complex, you have a few options:

  • Squat Clean Thruster
  • Back Rack Thruster

OR,You can do:

  • Power Clean
  • Front Squat
  • Push Press or Jerk
  • Back Squat
  • Push Press or Jerk

OR some combination of the two.

For today's workout, we prefer you to do the squat clean thruster + back rack thruster version.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

Burpee

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS

  • Stepping Burpee
    No Push Up Burpee
10/01/21 SHIFT Demo
SHIFT Customizations

Friday 10/01/2021

10 Rounds
  • 5 Hang Power Clean + Front Squat
  • 5 Burpee

Hang Squat Clean can also be performed as a hang power clean + squat. This will allow the movement (especially the squat) to be more stable and under control.r

Weight Suggestions:
Men: 10-20# DBs - OR - 20-40# Single DB/KB
Women: 8-15# DBs - OR - 15-30# Single DB/KB

Score: Total Time

Goal: 10-15 Minutes

Coaches Notes

This one is super straightforward! You'll complete 5 hang power clean + squats and 5 burpees. That's one round. You'll repeat 9 more times for a total of 10 rounds. The hang power clean + squat is nothing new - just combining two familiar movements into one. So you'll hang clean weight(s) to your shoulders, set up your feet for a squat, do a squat, then lower the weight(s) back to your sides to start a new rep. Take your time. If it's overwhelming or you need to use different weights for the cleans/squats, you can simply separate them into 5 hang power cleans and 5 weighted squats! Choose a burpee variation that allows you to get those done in 30-45 seconds!

Saturday

10/02/21 Program A Demo
Movement Customizations

Saturday 10/02/2021

6 Rounds
  • 50 Double Unders / DB Hop Overs
  • 50 Meter 1/2 Overhead + 1/2 Front Rack Carry (Right Arm Up)
  • 50 Meter 1/2 Overhead + 1/2 Front Rack Carry (Left Arm Up)
  • 20 Dumbbell 1/4 Get Up (10 Reps Per Side)
Weight Suggestions:
Men: 30-40# DBs
Women: 15-25# DBs
 
Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 20-25 Minutes

Coaches Notes

This workout is just a long grind. You won't ever be moving super fast. If you're not super proficient with double unders but still want to get some practice in, keep an eye on the clock and just accumulate as many as you can in one minute. For the carry, do you best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a 1/2 shoulder 1/2 farmer carry or a single overhead carry! You want to be getting at least 10 of the 1/4 get ups in a minute. If you're not getting that many, consider going with a lighter weight or even going unweighted.

Movement Descriptions & Customizations

Double Unders / DB Hop Overs

Double Unders
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:00 each time.

CUSTOMIZATIONS

    • Lower Reps
    • Single Unders (Double the reps)
DB Hop Over

Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS

    • Skip Overs
    • Line Hops

1/2 Overhead + 1/2 Front Rack Carry

This carry is performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 50m, it should take about 30 seconds. If it's much slower or you are breaking a lot, go to a single dumbbell overhead and switch hands at the halfway point. Or you can go one dumbbell at the shoulder, one at the farmer carry position.

CUSTOMIZATIONS

  • 1/2 Shoulder 1/2 Farmer Carry
  • Single Arm Overhead Carry
  • 1/2 Up 1/2 Shoulder Low Step Ups

1/4 Get Up

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

CUSTOMIZATIONS

  • Unweighted 1/4 Get Ups

  • V-Ups

  • Weighted Sit Ups

  • Unweighted Sit Ups

10/02/21 Program B & C Demo
Movement Customizations

Saturday 10/02/2021

6 Rounds
  • 50 Double Unders / DB Hop Overs
  • 100 Meter Plate Overhead Carry
  • 20 Weighted Overhead Sit Up
 
**Could also do this workout with 1/4 get ups as seen in Program A.
 
Weight Suggestions:
Men: 45# Plate
Women: 25# Plate

Score: Total Time

Goal: 18-25 Minutes

Coaches Notes

This workout is just a long grind. You won't ever be moving super fast. If you're not super proficient with double unders but still want to get some practice in, keep an eye on the clock and just accumulate as many as you can in one minute. For the carry, do you best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a plate hug carry if you're having trouble getting into a good position! You want to be getting at least 10 of the sit ups in a minute. If you're not getting that many, consider going with a lighter weight or even going unweighted

Double Unders / DB Hop Overs

Double Unders
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:00 each time.

CUSTOMIZATIONS

    • Lower Reps
    • Single Unders (Double the reps)
DB Hop Over

Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS

    • Skip Overs
    • Line Hops

Overhead Plate Carry

Hold the plate directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up on the plate as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.

CUSTOMIZATIONS

  • Plate Hug Carry

Weighted Sit Up

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 bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS

  • Regular sit ups

  • Alternating V-Ups

10/02/21 Program B & C Demo
Movement Customizations

Saturday 10/02/2021

6 Rounds
  • 50 Sandbag Hop Over
  • 100 Meter Sandbag Overhead Carry
  • 20 Sandbag 1/4 Get up
Weight Suggestions:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 20-25 Minutes

Coaches Notes

This workout is just a long grind. You won't ever be moving super fast. If you're not super proficient with double unders but still want to get some practice in, keep an eye on the clock and just accumulate as many as you can in one minute. For the carry, do you best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a plate hug carry if you're having trouble getting into a good position! You want to be getting at least 10 of the 1/4 get ups in a minute. If you're not getting that many, consider going with a regular DB/KB 1/4 get up, an unweighted get up, or reducing the reps!

Double Unders / Sandbag Hop Overs

Double Unders
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:00 each time.

CUSTOMIZATIONS

    • Lower Reps
    • Single Unders (Double the reps)
Sandbag Hop Over

Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS

    • Sandbag Shuffle
    • Skip Overs

Overhead Sandbag Carry

Hold the bag directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up into the bag as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.

CUSTOMIZATIONS

  • Bear Hug Carry

1/4 Sandbag Get Up

The 1/4 get up is just the first couple steps of the sandbag get up.

Start on your back. Holding the bag to your chest with your right arm. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep the bag to your chest for the entire movement. Raise your chest toward the ceiling as you roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

CUSTOMIZATIONS

  • Unweighted 1/4 Get Ups

  • V-Ups

  • Weighted Sit Ups

  • Unweighted Sit Ups

10/01/21 SHIFT Demo
SHIFT Customizations

Saturday 10/02/2021

In Teams of 2 Complete:
3 Rounds
  • 200 (1 person works at a time) Double Unders / DB Hop Overs
  • 200 Meter 1/2 Overhead + 1/2 Front Rack Carry
  • 60 (30 Each) Weighted Overhead Sit Up
 
**Could also do movements with a bumper plate or sandbag as seen in Programs B/C.
 
Weight Suggestions:
Men: 40# DBs
Women: 25# DBs
 
Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 20-25 Minutes

Coaches Notes

So the way this one flows is the team will complete 200 double unders or hop overs - but only one person can work on those at a time while the other rests. Once 200 are completed, you'll move on to the 200 meter carry with one set of dumbbells. Walk alongside each other and trade off dumbbells whenever you want/need. When you get back from the carry, both of you will chip away at 30 weighted sit ups EACH at the same time. Then repeat all that two more times.

The double unders/hop overs and the sit ups shouldn't take more than 3 minutes each! Consider reducing reps or customizing if it's taking a while. For the carry, do you best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a 1/2 shoulder 1/2 farmer carry or a single overhead carry!

Double Unders / DB Hop Overs

Double Unders
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:00 each time.

CUSTOMIZATIONS

    • Lower Reps
    • Single Unders (Double the reps)
DB Hop Over

Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS

    • Skip Overs
    • Line Hops

1/2 Overhead + 1/2 Front Rack Carry

This carry is performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 50m, it should take about 30 seconds. If it's much slower or you are breaking a lot, go to a single dumbbell overhead and switch hands at the halfway point. Or you can go one dumbbell at the shoulder, one at the farmer carry position.

CUSTOMIZATIONS

  • 1/2 Shoulder 1/2 Farmer Carry
  • Single Arm Overhead Carry
  • 1/2 Up 1/2 Shoulder Low Step Ups

Weighted Sit Up

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 bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS

  • Regular sit ups

  • Alternating V-Ups

Confidence in your training.

We might not be there in person to cheer you on, but you are not alone. Each Street Parking workout comes with comprehensive tips from Street Parking Coaches to make sure you achieve the desired stimulus for the day. Goal times, movement tips, pacing and strategy instruction are all a part of what you receive each day as a Street Parking Member.

Workouts for every focus.

Looking to get stronger? Get that first pull up? Improve endurance?Maybe you just enjoy Olympic lifting, or want to throw a sandbag around the backyard.We believe consistency is easier to achieve when you enjoy your training. And everyone is different.

Below are some sample workouts from just a few of our Extra Programs and a few Maintenance videos to help with your recovery!!


Sample Extra Program Workouts

Strength Focused

Dumbbell Strength Program | Session 4

Part 1

Every 3 min for 4 Rounds (12 min total):

  • 6 Supported Single Leg Romanian Deadlift (Left Leg)

  • 6 Supported Single Leg Romanian Deadlift (Right Leg)

Part 2

Every 3 min for 4 Rounds (12 min total):

  • 6 Slow Dumbbell Deadlifts

  • 12 Alternating Bent Over Row

Suggested Weight:
Men: 35-50# DBs
Women: 25-35# DBs

Coaches Notes

It's okay if the knee bends a little more than in a regular RDL with these. We are primarily going for glute activation on these, (you will feel in the hamstrings too) so pay attention as you are moving and make little adjustments as you go to make sure you are feeling it in the right place! 6 reps should take at least a minute for both the RDLs and the regular deadlifts. On The regular deadlifts, if the back is rounding or you are struggling with a full range of motion, try a sumo stance variation. The bent over rows will go a little faster, 12 reps should take about a minute, moving continuously. For the first two parts, you should be moving basically nonstop for about 2 minutes followed by no more than a minute of rest in each set.

—Supported Single Leg RDL

These are single leg RDLs with your back foot supported by a bench, step, or stack of plates. The height should be slightly lower than what you would use for a split squat if possible. The back foot is used mostly for balance, the work should be performed by the front leg. Holding a dumbbell in each hand with a slight bend in the front knee, hinge forward keeping a long spine until the hands go just below the knees. Keep your belly tight the whole time. Drive through the front heel and slowly raise your chest back to an upright torso.

Lower for at least 3 seconds, pause in the bottom, raise for at least 3 seconds, pause in the top position but keep the front leg engaged.

—Dumbbell Deadlift

The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom. Make sure that in the set up position, the shoulders are higher than the hips every time, so bend those knees!

—Alternating Bent Over Row

Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull one elbow back and bring the dumbbell to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears with shoulder blades slightly retracted at all times. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom and repeat with the other arm. These are to be performed very slowly, so there should be absolutely no momentum or assistance from the hips.

If your back is really lighting up and engaging the belly more is not helping, go with 6 supported single arm bent over rows on each side.

Oly EMOM Program | Session 8

Every Minute On The Minute for 16 Minutes

Min 1:

1 Power Clean
+
2 Hang Squat Clean

Min 2:

1 Squat Clean
+
2 Front Squat

Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.

If you'd like, when the clock hits 16 Min - spend 4 minutes hitting heavy Squat Clean singles (one rep at a time)!

Optional Lifting

  • 4 x 3 Clean Pull

  • 4 x 3 Pause Back Squat

Endurance Focused

Endurance Session

Street Parking Endurance is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running.

Run Version

Run Version

12 Min Run (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min Run (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min Run (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min Run (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

Coaches Notes

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy run, 4min moderate run, 4min hard run. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min, etc. Base it off of that level of effort in that given time domain.

Row Version

Row Version

12 Min Row (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min Row (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min Row (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min Row (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance

Goal: Do NOT mess up the pacing trying to get a better score.

Coaches Notes

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

Bike Version

Bike Version

12 Min Bike (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min Bike (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min Bike (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min Bike (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Calories

Goal: Do NOT mess up the pacing trying to get a better score.

Coaches Notes

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy bike, 4min moderate bike, 4min hard bike. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

Timed Version

Timed Version

12 Min of Movement (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min of Movement (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min of Movement (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min of Movement (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

Coaches Notes

This version is great if you have a piece of equipment other than bike/rower that you'd like to use (like a road bike, elliptical, etc.)!

5k Program | Week 3, Run 2 (Threshold)

Run (Threshold)

2 Rounds

  • Run 1000 Meters - Moderate

    —Rest 3 Minutes

  • Run 400 Meters - Fast

    —Rest 3 Minutes

  • Run 600 Meters - Fast

    —Rest 5 Minutes

Total Distance: 4000 Meters

Score: Total Time (including rest)

Goal:

Your FAST for 400 and 600 are not the same necessarily. They are fast and 80% effort for that distance - 400 will be a bit faster than 600. Do not mess up paces to get a better score. The rest is important!

Bodyweight/Skills Focused

Push Up Stamina Program | Session 1

Session 1

3 sets:

    • 3-5 Slow Lower Push Ups + Max Reps Push Ups

      —Rest at least 1 minute between sets

then…

3 sets:

    • 1 Min Plank Up Downs (Elbows to Hands to Elbows)

      —Rest 1 minute between sets

Coaches Notes

—Slow Lower Push Up + Max Reps Push Ups

You will use a plate (or stack of plates), phone books (are those still a thing?), or something under both hands to elevate your hands by about 3-4". Make sure you don't set them up too wide. You will perform a slow lower push up for 3-5 reps. Press up at normal speed to complete lockout.

After you have completed 3-5 of the slow lower push ups you will immediately move off of the plates and do as many reps as you can of regular push ups. These must be WITH GOOD SOLID TECHNIQUE. No shorting the reps. No sagging, snaking, worming, or hips up. Chest and thighs touch at the bottom. All of the way up at the top.

Customization:

    • Slow lower from toes into knee push ups

—Plank Up Downs

For the plank up downs - maintaining a solid plank position is the main focus. Keep your butt down.

You are not trying to get as many reps as possible, rather, you want to be moving at a steady pace with good positions for as long as you can up to a full minute each time. If you need to break, that’s fine. Accumulate a minute, so only count the time that you are moving toward your minute. Over time you will be able to go the full minute.

Customization:

    • Break the plank up downs and accumulate 1 minute

Maintenance/Recovery

The perfect way to start the day with deep breaths and good vibes. This sequence is simple, energizing and great to do while your morning coffee brews!

This session is designed to help you recover while getting the blood flowing and raising the heart rate just a bit. We’ll finish with a couple of passive, more restorative postures. This is a full-body sequence with some extra attention on the hips, shoulders, glutes, and low back.

Find consistency in your workouts.

Life is short. Real people don’t have hours to spend in the gym, and want a level of fitness that allows them to fully participate in life OUTSIDE of the workouts. The Street Parking program makes it easy build consistency while keeping things simple, time efficient, and fun!

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