2-3 Rounds
:30 Jumping Jacks
:30 Bodyweight Good Mornings
:30 Glute Bridges
:30 Deadbugs
:30 Alt Reverse Lunge
:30 World’s Greatest Stretch
:30 Hip Circles
Athletes Notes
40-30-20
Suitcase Walking Lunge OR Backpack Zercher Lunge
30-20-10
V Ups
Time Cap 10:00
*Dumbbell (1×50/35)
**If space is limited: perform alternating reps of forward stepping lunges
Athletes Notes
Score
This workout is scored on how quickly you complete all of the required work. There is a 10:00 time cap.
Workout Flow
40 Suitcase Walking Lunge
30 V Up
30 Suitcase Walking Lunge
20 V Up
20 Suitcase Walking Lunge
10 V Up
Demo Videos
Scaling
30-20-10
Suitcase Walking Lunge OR Backpack Zercher Lunge
30-20-10
Tuck Ups
Time Cap 10:00
- Dumbbell (1×35/25 or lighter)
Mayhem Mom Mods
40-30-20
Suitcase Walking Lunge OR Backpack Zercher Lunge
30-20-10
Modified Tuck Ups
Time Cap 10:00
- Dumbbell (1×25 or lighter)
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
3 Sets
Max Tempo Side Plank Hip Raises @ 3012 (each side)
-rest 1:00-
1:00 Max Rep Glute March
-rest 1:00 b/t sets-
(Record Glute March in Notes)
Athletes Notes
Score
This workout is scored on how many reps you can accumulate of each side of the tempo side plank hip raise for 3 sets. There are 6 scores.
Record your glute march reps in your notes.
Workout Flow
Max Tempo Side Plank Hip Raises LEFT
Max Tempo Side Plank Hip Raises RIGHT
-rest 1:00-
1:00 of Max Rep Glute March
-rest 1:00-
Max Tempo Side Plank Hip Raises LEFT
Max Tempo Side Plank Hip Raises RIGHT
-rest 1:00-
1:00 of Max Rep Glute March
-rest 1:00-
Max Tempo Side Plank Hip Raises LEFT
Max Tempo Side Plank Hip Raises RIGHT
-rest 1:00-
1:00 of Max Rep Glute March
Demo Videos
Scaling
3 Sets
Max Tempo Side Plank Hip Raises (Leave 2 Reps in the tank) @ 3012 (each side)
-rest 1:00-
1:00 Max Rep Glute March
-rest 1:00 b/t sets-
Mayhem Mom Mods
3 Sets
Modified Side Plank Hold (MAX :90) (each side)
-rest 1:00-
1:00 Max Rep Glute March
-rest 1:00 b/t sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Tabata: Alternating Leg V-Ups
Tabata: No Push Up Burpees (Up-Downs)
No rest between sets
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
For this workout, you will have an 8-minute clock going. You will do a full tabata of Alternating Leg V-Ups before moving on to a full tabata of Up Downs.
Minutes 0:00 – 4:00 = Alternating Leg V-Ups
Minutes 4:00 – 8:00 = No Push Up Burpees (Up Downs)
Athletes Notes
Demo Videos
Modification Options
- Modified Alternating Leg V Ups or Seated Toe Taps
- Complete No Push Up Burpees a.k.a. Up Downs as written OR Elevated Up Down with Jump