shift workouts

Everyone hates thrusters.

Difficulty level: 8/10 Special notes. These two movements combined make for a very difficult work out. the pace on the rower is a little slower than your 2,000 meter pace you would hold. The weight is low enough for the thrusters that you should be able to not have to stop during the thruster. Weight:

Difficulty level: 8/10 Special notes: This is a grind of a workout. The renegade rows are going to take more out of you than you think. Try to keep a steady pace through the whole workout. pick a weight that will let you do that. Weight: 20-40lbs dumbbells Goal: 7-9 rds Substitute: Don’t use gear/airpak

Difficulty level: 7/10 Special notes: we had two easy workouts in a row, so you had to know that a hard one was on the way. If devil presses are new to you keep the weight low if you have done them before today is the day to challenge yourself. Weight: 30-50lbs dumbbells Goal: 9-13mins

Difficulty level: 2/10 Special notes: Run pace on this is faster than your 5k pace. But you need to be consistent across all the rounds. Weight: Body weight Goal: This is going to fluctuate from person to person. just be consistent with your time on each round. Substitute: If you’re new to working out then

Difficulty level: 4/10 Special notes: We felt like 3rds wasn’t enough and 5rds was too much. 4 is the sweet spot. not the most cardio demanding workout, but you will run into some muscle fatigue Weight: 30-50lbs dumbbells Goal: 12-14 min Substitute: Don’t have a bench? do floor presses. Don’t have dumbbells? switch to 25

Difficulty level: 8/10 Special notes: This one is difficult. pace yourself on the sandbag up and overs. Weight: 80-150lbs sandbag Goal: 10-14 min workout Substitute: Don’t have a sandbag? do clean and jerks with a barbell or dumbbells. Barbell weight is 95-115 dumbbell is 30 -50lb. if you’re new to gear workouts, and its hot,

Difficulty level: 5/10 Special notes: Grip is going to become an issue on this one. Unless professional arm wrestling is your side gig I would go on the lower end of the weight range. Weight: 30-50lbs Dumbbells, but don’t be ashamed if you go as low as 25lbs Goal: 5-7rds Substitute: Use lower weight if

Difficulty level: 7/10 Special notes: decent amount of volume here. rounds one and two will be fairly easy, but it will feel quite a bit harder than three through five… so pick a weight you know you can do for 5 rds. Weight: 30-50lbs Dumbbells, in gear with an airpak. Goal: 18- 20 min Substitute:

Difficulty level: 2/10 Special notes: Everyone is probably still a little sore after the murph. This workout is casual. It’s all about being consistent. Shoot for the same distance every time. Your effort should be about 60-70% of your max Weight: Body weight Goal: 250meters for row, 200 meters for run 500meters for bike per