5:00 AMRAP
5/side Samson Lunge
20 Alternating Cossack Squats
10/side Split Squat
10/side Side Plank Leg Raise
Athletes Notes
3 rounds total:
Max Split Squat*/leg – 2 Pauses
-rest 1:00-
Max Split Squat*/leg – 1 Pause
-rest 1:00-
Max Split Squat*/leg
-rest 3:00 b/t rounds-
*Dumbbell (2×50/35) or Back Rack Backpack*
*First set = pause half way down + pause one inch off the ground
*Second set = pause half way down only
Start with non-dominant leg and match reps on your dominant leg
Athletes Notes
Score
This workout is scored on how many reps you complete of each movement. Add up your left and right reps for each movement for each score.
- Score #1: total reps for double pause split squat (round 1 + round 2 + round 3)
- Score #2: total reps for single pause split squat (round 1 + round 2 + round 3)
- Score #3: total reps for regular split squat (round 1 + round 2 + round 3)
Workout Flow
Round 1:
Max 2-pause Split Squat on your non-dominant leg (DB or backpack)
Max 2-pause Split Squat on your dominant leg (DB or backpack)
-rest 1:00-
Max 1-pause Split Squat on your non-dominant leg (DB or backpack)
Max 1-pause Split Squat on your dominant leg (DB or backpack)
-rest 1:00-
Max Split Squat on your non-dominant leg (DB or backpack)
Max Split Squat on your dominant leg (DB or backpack)
-rest 3:00-
Round 2:
Max 2-pause Split Squat on your non-dominant leg (DB or backpack)
Max 2-pause Split Squat on your dominant leg (DB or backpack)
-rest 1:00-
Max 1-pause Split Squat on your non-dominant leg (DB or backpack)
Max 1-pause Split Squat on your dominant leg (DB or backpack)
-rest 1:00-
Max Split Squat on your non-dominant leg (DB or backpack)
Max Split Squat on your dominant leg (DB or backpack)
-rest 3:00-
Round 3:
Max 2-pause Split Squat on your non-dominant leg (DB or backpack)
Max 2-pause Split Squat on your dominant leg (DB or backpack)
-rest 1:00-
Max 1-pause Split Squat on your non-dominant leg (DB or backpack)
Max 1-pause Split Squat on your dominant leg (DB or backpack)
-rest 1:00-
Max Split Squat on your non-dominant leg (DB or backpack)
Max Split Squat on your dominant leg (DB or backpack)
Demo videos
- 2 Pause Double Dumbbell Split Squat
- 2 Pause Back Rack Backpack Split Squat
- 1 Pause Double Dumbbell Split Squat
- 1 Pause Back Rack Backpack Split Squat
- Double Dumbbell Split Squat
- Back Rack Backpack Split Squat
Scaling
3 rounds total:
Max Split Squat*/leg w/ 2 Pauses
-rest 1:00-
Max Split Squat*/leg w/ 1 Pause
-rest 1:00-
Max Split Squat*/leg
-rest 3:00 b/t rounds-
–Dumbbell (2×35/25) or Back Rack Backpack*
Mayhem Mom Mods
3 rounds total:
Max Split Squat*/leg w/ 2 Pauses
-rest 1:00-
Max Split Squat*/leg w/ 1 Pause
-rest 1:00-
Max Split Squat*/leg
-rest 3:00 b/t rounds-
–Dumbbell (2×25 or lighter) or Back Rack Backpack*
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
For Time
Side Plank Leg Raise
10 reps/leg – 3 sec pause at top of each rep
20 reps/leg – 2 sec pause at top of each rep
30 reps/leg – 1 sec pause at top of each rep
Athletes Notes
Score
This workout is scored on how quickly you complete the required work.
Workout Flow
10 reps Side Plank Leg Raise with 3 sec pause on the left side
10 reps Side Plank Leg Raise with 3 sec pause on the right side
20 reps Side Plank Leg Raise with 2 sec pause on the left side
20 reps Side Plank Leg Raise with 2 sec pause on the right side
30 reps Side Plank Leg Raise with 1 sec pause on the left side
30 reps Side Plank Leg Raise with 1 sec pause on the right side
Demo videos
Scaling
For Time
Modified Side Plank Leg Raise
10 reps/leg – 2 sec pause at top of each
20 reps/leg – 1 sec pause at top of each
30 reps/leg – no pause
Mayhem Mom Mods
For Time
Modified Side Plank Leg Raise
10 reps/leg – 2 sec pause at top of each
20 reps/leg – 1 sec pause at top of each
30 reps/leg – no pause