8 Rounds

20 Mountain Climbers or Single Unders
5 Ring Rows or Upright Rows
7 Push Ups
9 Squats

No weight needed today (unless doing upright rows)

Score: Total Time
Goal Under 16 Min

For this workout you have a few choices. PIck what works for you and your equipment!

For the first part you will choose between mountain climbers or single unders.

A mountain climber starts at the top of the push up position. Work to keep the hands under the shoulders and the butt in line with the shoulders. You will bring one knee up to the chest / shoulder - then the other. EACH TIME A KNEE COMES UP = 1 REP. So for each set of 20 you bring each knee up 10 times.

You can also do these elevated!

For the ring rows you may use rings, trx bands (or something similar) or even stretchy bands in like a pull down fashion. Remember for the rows that the more parallel your body is to the ground the more difficult these are.

Upright rows can be done with a single weight held at the waist. Pull the shoulders back and pull the weight up the body with the elbows out (like you're zipping up your jacket). Lower back to the waist.

For the push ups you may choose regular push ups, knee push ups, or elevated push ups. Again hands should be just outside of and under the shoulders. Keep the torso in a solid position and avoid worming or snaking. Avoid the elbows flaring out. Come all of the way down to touch the chest at the bottom and lock all of the way out at the top.

The squats are unweighted. Feet are under the shoulders and the heels are down. Reach the butt back and down. Keep the heels down, belly tight, and chest lifted. Drive the knees out. Ideally your butt will be lower than your knees at the bottom with the heels still down, knees out, and chest up.

If you have pain or tend to collapse in the bottom you may choose to use a counter balance like holding onto a rail etc - or you can try squatting to a higher target. Still focus on heels down, knees out, belly tight.


MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3 (Use the BIRTHFIT Youtube library for demos of these movements!).

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.