FRIDAY SHIFT 10/11/2019


12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

10 Goblet Squats
10 Sit Ups

Idea weight for Men: 30-50#
Idea weight for Women: 12-30#

Score: Total number of completed rounds + any additional reps.
Goal: Under 12 Min

For this workout you will do 10 goblet squats + 10 sit ups as many times as you can in 12 min.

For the goblet squats you will hold the weight at the chest with the elbows pulled in tight. The chest should be lifted and the belly tight. Feet are under the shoulders with the heels down. Reach the butt back and down. Drive the knees out and keep the chest lifted. Drive the knees out. Get the butt lower than the knees at the bottom with the chest up, elbows in, belly tight, knees out, and heels down!

If you tend to collapse in the bottom positions - try lowering the weight.

If you have pain in the bottom position even when it is unweighted - you may choose to squat to a higher target.

For the sit ups we would love to see you touch the ground behind you and touch the toes at the top. You may put your feet in whatever position is comfortable. If you need to lower the number that is ok!

If you are unable to come all of the way up you may choose to use a bit of assistance or switch to something like a dead bug, slam ball - or other options you can find in Members Only for mama subs!


SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (Use the BIRTHFIT Youtube library for demos of these movements!), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.