Difficulty level: 7/10 Special notes: Any workout that builds a rest into is going to be difficult. The only rest you get is between each movement not each round. Try and be consistent on each round. What ever score you got the first round try and get it the second round. Weight: wallball 14-20lbs, step […]
shift workout teams and individual 02.06.23-02.08.23 Read More »
Difficulty level: 5/10 Special notes: At first glance this workout may seem like it’s going to be easy. But there is a lot of muscle interference on this. Expect the pullups to really slow you down in the second and third round. Weight: 30-50lbs DB’s Goal: 9-12mins Substitute: If you struggle with pullups then
shift workout teams and individual 2.3.23-2.5.23 Read More »
Difficulty level: 5/10 Special notes: The farmers carry is going to test your grip. Pick a moderate weight on this. Pick something you can do at least two rounds without setting the weight down. Weight: 30-50lbs Goal: 21-24mins Substitute: If you struggle with the burpees then do 5-10 burpees per round. Decrease the weight for
shift workout teams and individual 01.31.23-02.02.23 Read More »
Difficulty level: 8/10 Special notes: Most people skip the 5k run when they see it because they don’t like long running workouts. It’s important to do things that we think might be difficult and don’t want to do. It builds mental toughness which I think is one of the most important things we can build.
shift workout 1.28.23-1.30.23 team and individual Read More »
Difficulty level: 8/10 Special notes: In gear but no pack. Lots of pulling. The pullups will probably be where you fail first. Try and keep a steady pace through this whole workout. Try to only take breaks in-between rds. Weight: 55-115 on the sumo dead lift high pulls. 20-40 lbs on the DB deadlifts Goal:
shift workout 1.25.23-1.27.23 teams and individual. Read More »
Difficulty level: 6/10 Special notes: Its LEG DAY!!!!!!!! the legs are going to feel heavy through this entire workout. Push-ups are just going keep you breathing hard. To get a good time on this try and not setting the sandbag down, if you need to rest then do it with the bag on your back.
shift workout individual and teams 01.22-23-01.24.23 Read More »
Difficulty level: 4/10 Special notes: Light and fast on the barbell work!!!!! Try to go completely unbroken on this one. Keep the weight low. The only think slowing you down should be the running. Try and hold a little better than your 1 mile pace on this one. Everyone runs together split all the other
shift workout individual and teams 1.19.23-1.21.23 Read More »
Difficulty level: 8/10 Special notes: This workout is difficult because the farmers carry adds up quick. Check the substitution notes if you think you’re going to struggle. The run will probably feel almost like a break. Weight: 20-40lbs Goal: 3-5rds Substitute: If you can’t do the entire first round unbroken than half the reps of
shift workout individual and teams 1.16.23-1.18.23 Read More »
Difficulty level: 6/10 Special notes: Only one time through but it will still be a challenge. legs and shoulders are going to burn. Break it in to manageable chunks. This style of workout is referred to as a chipper because sometimes you just must chip at it to get it done. Weight: 20-40lbs Goal: 10-15mins
shift workout team and individual 01.13.23-01.15.23 Read More »
Difficulty level: 7/10 Special notes: For the sit ups treat the mechanics of swinging the pack to the front of your body the same way you would if were to low profile. Make sure you keep the regulator side in your hand. This is a quick work out but is still very challenging. Expect the
shift work out team and individual 01.10.23-01.12.23 Read More »