shift workouts

Difficulty level: 6/10 Special notes. The hardest part of this workout is the farmers carry. Try and get the first round done unbroken the divide the other rounds up.   Weight: 20-50lbs dumbbells gear and airpak. Goal: 24-28 mins Substitute: Don’t wear gear and lessen the weight. Difficulty level: 8/10 Special notes: The hardest part […]

Difficulty level: 8/10 Special notes: 10 rounds of anything is no easy task. If you keep a steady pace, then you should be able to complete this without taking many breaks.   Weight: 20-40lbs dumbbells Goal: 24-26 mins Substitute: If you can do double unders do those. For an extra challenge use a barbell with

Difficulty level: 4/10 Special notes: Simple but effective workout. step-up height doesn’t matter… if you don’t have a box use the back of a firetruck. Weight: Wear an Air Pak not on air. Goal:15-18 min. Substitute: If you’re new to push-ups , do knee push-ups with no pak. Difficulty level: 4/10 Special notes: Simple but

Difficulty level: 3/10 Special notes: This is a lot of rounds but its fast. This is a great intro workout. Try to make it all the way through, no breaks. Weight: 30-50lbs dumbbells Goal: 4-7mins Substitute If you can’t do pullups, do ring rows. If you don’t have a pullup bar, then do renegade rows

Difficulty level: 3/10 Special notes: This one is straight forward and to the point. Focus on consistency. If you have been following the workouts, then you know that consistency is something that we really dwell on. We want to consistent on this cardio only workout, but we also want to consistently get better. Each of

Difficulty level: 6/10 Special notes: The last two work outs have been long and painful well today is quick. The point of the workout is to be quick with not taking a break at any point. So, if double unders give you a lot of trouble then do dumbbell hop overs. But still try double

Difficulty level: 9/10 Special notes: This is going to get stupid hard. Double the reps each round. It gets hard in a hurry. There is nowhere to hide in this workout it will all eventually get you. Weight: Gear and pack plus a 50-100lbs sandbag Goal: 4-6 rounds. Substitute: Don’t wear a pack and a

Difficulty level: 5/10 Special notes: Keep the pace a little faster than your 5k time. Rest stays the same so you may consider kicking the pace up a bit in the later rounds. Weight: body weight Goal: Two times through so this is going to take a while. don’t stress about the goal. Just get

Difficulty level: 5/10 Special notes: Only one time through. Should be a quick to medium length workout but still will be difficult. If your feeling tough, try and do this with no breaks. But if not break this in consistent manageable chunks. Minimize rest just enough to get your breath back. Weight: 20-50lbs dumbbells. Goal:

Difficulty level: 8/10 Special notes: Two of my favorite things are in this workout double under and heavy sandbag carries. The shoulders are going to burn a little through this one. The sit-ups are just designed to give you a little break. Move fast on the run. Weight: 50lbs-150lbs sandbag. Goal: 22-26mins Substitute: If you