5:00 Clock
20 Tibialis Raises
10 Peterson Step Ups (each)
5 Upward to Downward Dog Transitions
5 Box Step Ups (each)
30 Seconds of No Push Up Burpees
Athletes Notes
- Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
- Peterson Step Ups – watch this video for progressions. You can elevated your foot OR complete these without elevating your foot.
- Downward to Upward Dog Transitions
- Box Step Up
- No Push Up Burpees – aka up downs
EMOM 18 Minutes
Minute 1: 12-15 No Push Up Burpees
Minute 2: 10 Box Step Ups (24/20) (5 on left, then 5 on right)
Minute 3: 30 Second Wall Sit
Backpack Option
EMOM 18 Minutes
Minute 1: 12-15 No Push Up Burpee OVER the Backpack
Minute 2: 10 Backpack Chair Step Ups (24/20) (5 on left, then 5 on right)
Minute 3: 30 Second Wall Sit (can put backpack on legs to add weight)
M30 Scaled
EMOM 18 Minutes
Minute 1: 12-15 Elevated Up Down with Jump
Minute 2: 10 Step Up to Surface (5 on left, then 5 on right)
Minute 3: 20 Second 45 Degree Wall Sit
Mayhem Moms
EMOM 18 Minutes
Minute 1: 12-15 No Push Up Burpee
Minute 2: 10 Box Step Up (5 on left, then 5 on right) OR Lunge to Hip Extension
Minute 3: 30 Second Wall Sit – scale to a 45 Degree Wall Sit if needed
EMOM 18 Minutes
Minute 1: 12-15 No Push Up Burpees
Minute 2: 10 Single Dumbbell Box Step Ups (50/35) (24/20) (5 on left, then 5 on right)
Minute 3: 30 Second Wall Sit
Score
Weight of the single dumbbell used in Minute 2 of each set.
Mayhem Moms
EMOM 18 Minutes
Minute 1: 12-15 No Push Up Burpee
Minute 2: 10 Single Dumbbell Box Step Up (5 on left, then 5 on right) OR Lunge to Hip Extension
Minute 3: 30 Second Wall Sit – scale to a 45 Degree Wall Sit if needed
Workout Strategy and Flow
- Notice that there is no built in rest minute. Instead the rest you get is the rest you earn in each minute. Aim to complete your work in 30-40 seconds, giving yourself at least 20 seconds to rest and transition
- No Push Up Burpee – we are omitting the push up from our burpees today due to the amount of pressing volume we have had this week. These will still get your heart rate up a bit, give you a sweat, and if you jump in and out every rep you’ll get a fun core burn going too. Choose either 12,13,14, or 15 reps to do in that minute. Aim to stick with that number the whole time.
- Single Dumbbell Box Step Up – step up all the way on that box, squeezing your butt at the top. Today we are going to do all 5 reps on 1 leg before doing 5 on the other side.
- Wall Sit – this should be done at a 90 degree angle, with your back flat against the wall and your hands by your side. Hang on for the full 30 seconds.
FLOW
0:00 – 1:00 12-15 No Push Up Burpees
1:00 – 2:00 5 Single Dumbbell Box Step Ups on one leg, 5 Single Dumbbell Box Step Ups on the other leg
2:00 – 3:00 30 Second Wall Sit
3:00 – 6:00 Repeat for round 2
6:00 – 9:00 Repeat for round 3
9:00 – 12:00 Repeat for round 4
12:00 – 15:00 Repeat for round 5
15:00 – 18:00 Repeat for round 6
Workout Strategy and Flow
FLOW
0:00 – 1:00 12-15 No Push Up Burpees
1:00 – 2:00 5 Box Step Ups on one leg, 5 Box Step Ups on the other leg
2:00 – 3:00 30 Second Wall Sit
3:00 – 6:00 Repeat for round 2
6:00 – 9:00 Repeat for round 3
9:00 – 12:00 Repeat for round 4
12:00 – 15:00 Repeat for round 5
15:00 – 18:00 Repeat for round 6