7:00 AMRAP
:20 Deep Squat Hold
10 Glute Bridge March
10 Dynamic Squats
6 Squat Rotations
Athletes Notes
(A) Max Reps Tempo Front Squat* @ 31X1
-rest 3 minutes-
(B) For time:
Complete total reps Front Squat* from part (A) without tempo
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on your max set of tempo front squats in part A.
In the notes, record how quickly you complete the same number of reps in part B.
Workout Flow
Perform Max Reps Tempo Front Squat (31X1)
-rest 3:00-
Accumulate total reps from part A (without tempo)
Demo Videos
Scaling
(A) Max Tempo Front Squat @ 31X1
-rest 3 minutes-
(B) For time:
Complete total reps Front Squat from part (A) without tempo
- Dumbbell (2×35/25 or lighter) or Backpack
Mayhem Mom Mods
(A) Max Tempo Dumbbell Front Squats to Bench@ 31X1
-rest 3 minutes-
(B) For time:
Complete total reps Dumbbell Front Squats to Bench from part (A) without tempo
- Dumbbell (2×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Max Hold Front Leaning Plank
-rest 1:30-
Max Hold Single Leg Glute Bridge per side
-rest 1:30-
Max Hold Forearm Side Plank per side
*1:30 cap on all movements!
Athletes Notes
Score
This workout is scored on how long you hold each position. There are 3 scores.
Workout Flow
Accumulate Max Hold Front Leaning Plank (no more than 1:30)
-rest 1:30-
Accumulate Max Hold Single Leg Glute Bridge – Left side (no more than 1:30)
Accumulate Max Hold Single Leg Glute Bridge – Right side (no more than 1:30)
-rest 1:30-
Accumulate Max Hold Forearm Side Plank – Left side (no more than 1:30)
Accumulate Max Hold Forearm Side Plank – Right side (no more than 1:30)
Demo videos
Scaling
Max Hold High Plank Hold
-rest 1:30-
Max Hold Single Leg Glute Bridge per side
-rest 1:30-
Max Hold Bent Knee Forearm Side Plank per side
*1:30 cap on all movements
Mayhem Mom Mods
Max Hold High Plank Hold
-rest 1:30-
Max Hold Single Leg Glute Bridge per side
-rest 1:30-
Max Hold Bent Knee Forearm Side Plank per side
*1:30 cap on all movements