4:00 Clock
10 Prone IYTs (10 reps of each)
10 Slow Reverse Snow Angels
20 Line Hops or Single Unders
5 Bodyweight Single Leg RDL (Each)
Minimal Only: 2 Single Dumbbell Push Press + 2 Single Dumbbell Hang Snatch (Each)
Athletes Notes
- Prone IYTs – complete 10 of the I’s, 10 of the Y’s and 10 of the T’s
- Reverse Snow Angels – go slow here!
- Line Hops OR Single Unders
- Bodyweight Single Leg RDL
- Single Dumbbell Push Press Single Dumbbell Hang Snatch
3 sets FOR QUALITY:
30 Plank Shoulder Taps (L+R=1)
-rest 30 seconds-
20 Chair Dips or 10 Russian Push Ups
-rest 30 seconds-
10 Pike Push Ups or Kipping Handstand Push Up
-rest 90 seconds between sets-
Athletes Notes
Demo Video
- Plank Shoulder Taps (Left side + right side = 1 rep)
- Chair Dip OR Russian Pushups
—-please keep in mind the Russian Pushups are an extremely advanced movement!! - Pike Push Up OR Kipping Handstand Push Up
Flow
30 Plank Shoulder Taps (L+R=1)
-rest 30 seconds-
20 Chair Dips or 10 Russian Push Ups
-rest 30 seconds-
10 Pike Push Ups or Kipping Handstand Push Up
-rest 90 seconds-
30 Plank Shoulder Taps (L+R=1)
-rest 30 seconds-
20 Chair Dips or 10 Russian Push Ups
-rest 30 seconds-
10 Pike Push Ups or Kipping Handstand Push Up
-rest 90 seconds-
30 Plank Shoulder Taps (L+R=1)
-rest 30 seconds-
20 Chair Dips or 10 Russian Push Ups
-rest 30 seconds-
10 Pike Push Ups or Kipping Handstand Push Up
Substitutions
- Plank Shoulder Taps –> You can either drop to your knees and perform these in a knee plank OR complete as 30 Bear Crawl Alternating Shoulder Taps (L+R=1)
- Pike Push Ups/Kipping Handstand Push Ups –> Pike Shrugs. If you still don’t feel comfortable with that, complete as Incline Push Ups.
Scaled
3 sets:
30 Bear Crawl Alternating Shoulder Taps (L+R=1)
-rest 30 seconds-
20 Wall Tricep Dips
-rest 30 seconds-
10 Elevated Knee Push Ups
-rest 90 seconds between sets-
Mayhem Moms
3 sets
30 Plank Shoulder Taps (L+R=1)
-rest 30 seconds-
20 Wall Tricep Dips
-rest 30 seconds-
10 Pike Push Up OR Pike Shrugs
-rest 90 seconds between sets-
Tabata
8 sets (20 seconds on; 10 seconds off)
Line Hops
-rest 1:00-
8 sets (20 seconds on; 10 seconds off)
X-Jump (no jump)
Athletes Notes
Score
- Set 1 Score: Total # of Line Hops
- Set 2 Score: Total # of X-Jumps (no jump)
Workout Strategy and Flow
FLOW
0:00 – 0:20 Line Hops
0:20 – 0:30 Rest
0:30 – 0:50 Line Hops
0:50 – 1:00 Rest
1:00 – 1:20 Line Hops
1:20 – 1:30 Rest
1:30 – 1:50 Line Hops
1:50 – 2:00 Rest
2:00 – 2:20 Line Hops
2:20 – 2:30 Rest
2:30 – 2:50 Line Hops
2:50 – 3:00 Rest
3:00 – 3:20 Line Hops
3:20 – 3:30 Rest
3:30 – 3:50 Line Hops
3:50 – 4:00 Rest
4:00 – 5:00 Complete Rest
5:00 – 5:20 X-Jumps (no jump)
5:20 – 5:30 Rest
5:30 – 5:50 X-Jumps (no jump)
5:50 – 6:00 Rest
6:00 – 6:20 X-Jumps (no jump)
6:20 – 6:30 Rest
6:30 – 6:50 X-Jumps (no jump)
6:50 – 7:00 Rest
7:00 – 7:20 X-Jumps (no jump)
7:20 – 7:30 Rest
7:30 – 7:50 X-Jumps (no jump)
7:50 – 8:00 Rest
8:00 – 8:20 X-Jumps (no jump)
8:20 – 8:30 Rest
8:30 – 8:50 X-Jumps (no jump)
8:50 – 9:00 Rest
Backpack Option
Tabata
8 sets (20 seconds on; 10 seconds off)
Hops over the Backpack
-rest 1:00-
8 sets (20 seconds on; 10 seconds off)
Backpack Ground to Overhead
Scaled
Tabata
8 sets (20 seconds on; 10 seconds off)
Object Toe Taps
-rest 1:00-
8 sets (20 seconds on; 10 seconds off)
X-Jump No Jump
Mayhem Moms
Tabata
8 sets (20 seconds on; 10 seconds off)
Slow and Controlled Line Hops
-rest 1:00-
8 sets (20 seconds on; 10 seconds off)
X-Jump No Jump
Tabata
8 sets (20 seconds on; 10 seconds off)
Double Unders or Single Under Crossovers
-rest 1:00-
8 sets (20 seconds on; 10 seconds off)
Dumbbell Snatches (50/35)
Athletes Notes
Score
- Set 1 Score: Total # of Double Unders or Single Under Crossovers
- Set 2 Score: Total # of Dumbbell Snatches
Workout Strategy and Flow
- Double Unders or Single Under Crossovers – choose whichever style of jump rope that is going to allow you work for the entire 20 seconds.
- Dumbbell Snatch – these are alternating every arm. the weight you select should allow you to continuously move for the full 20 seconds. Only resting during the designated 10 second rest time periods.
FLOW
0:00 – 0:20 Double Unders
0:20 – 0:30 Rest
0:30 – 0:50 Double Unders
0:50 – 1:00 Rest
1:00 – 1:20 Double Unders
1:20 – 1:30 Rest
1:30 – 1:50 Double Unders
1:50 – 2:00 Rest
2:00 – 2:20 Double Unders
2:20 – 2:30 Rest
2:30 – 2:50 Double Unders
2:50 – 3:00 Rest
3:00 – 3:20 Double Unders
3:20 – 3:30 Rest
3:30 – 3:50 Double Unders
3:50 – 4:00 Rest
4:00 – 5:00 Complete Rest
5:00 – 5:20 Dumbbell Snatches
5:20 – 5:30 Rest
5:30 – 5:50 Dumbbell Snatches
5:50 – 6:00 Rest
6:00 – 6:20 Dumbbell Snatches
6:20 – 6:30 Rest
6:30 – 6:50 Dumbbell Snatches
6:50 – 7:00 Rest
7:00 – 7:20 Dumbbell Snatches
7:20 – 7:30 Rest
7:30 – 7:50 Dumbbell Snatches
7:50 – 8:00 Rest
8:00 – 8:20 Dumbbell Snatches
8:20 – 8:30 Rest
8:30 – 8:50 Dumbbell Snatches
8:50 – 9:00 Rest
Substitution
- Scale jump rope to Single Unders
Mayhem Moms
Tabata
8 sets (20 seconds on; 10 seconds off)
Slow and Controlled Line Hops
-rest 1:00-
8 sets (20 seconds on; 10 seconds off)
Dumbbell Snatch OR if needed, complete as Single Dumbbell Hang Snatch