shift workouts

Difficulty level: 7/10 Special notes: Two weeks in a row of new movements. What can we say we are just trying to keep you guessing. Wall walks require a certain amount of balance and can be very difficult. Try to do the first two rounds unbroken. If not, then decrease the air squats by 10-15 […]

Difficulty level: 6/10 Special notes: Ring dips are a new movement we haven’t programed yet. These can be difficult for some people especially in this volume. Try and be consistent on the run portion of the workout. Then break the dips and pullups in manageable chunks. If you have some more experience with high intensity

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, then do it

Difficulty level: 7/10 Special notes: AMRAP is any many reps as possible. 12 mins is not really a sprint time but it’s not a marathon. You need to move quick on this one but not all out. If you must rest turn the box jumps into box step ups just keep moving. Weight: 75-115 lbs

Difficulty level: 6/10 Special notes: If you have ever done the fight gone bad workout then you know how this workout feels. Pacing is key in it. Pick a number you know you can get easy every round then then try and get a few extra reps each round. Weight: 25-50lbs KB’s Goal: 200-250 reps.

Difficulty level: 8/10 Special notes: The echo bike puts very high cardio demand on you. Very similar to the first few moments of a structure fire combine that with the sandbag up and overs and you will have something that feels close to being in a fire. Try and pace yourself on the bike don’t

Difficulty level: 5/10 Special notes: Going into the second round you will feel the lunges. Just keep moving your legs will wake up. chest to bar pullups is what it sounds like chest touches the bar. Weight: body weight. Goal: 18-22mins Substitute: If you can’t do pullups do ring rows. If you don’t have a

Difficulty level: 3/10 Special notes: If you’re new to high intensity workouts this is a great beginner one. The bike might be a bit much. Decrease it by half if you’re new here. As soon as your done with the swings get straight into the bike resist the urge to take a break. Start moving

Difficulty level: 5/10 Special notes: This work out starts slow. Each segment increases in pace by 5-10 seconds. There are decent size breaks you will get plenty of rest. Weight: body weight Goal: 25-30mins Substitute: Sub for whatever piece of cardio machine you have. We have a chart that converts rowing to running for you.

Difficulty level: 7/10 Special notes: This is a great push pull work out in gear. Expect the combination of DB deadlifts and step ups to really push the legs. Try to not take any breaks on the step ups just keep moving on them. If need to break the other movements up. Weight: 20-40lbs Goal: