1 Set:
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up
2 Sets:
5 Squat Jumps
5 Broad Jumps
5 Push Ups
20 Single Unders
Athletes Notes
4 sets
1:00 Work / 1:00 Rest
Single Unders or Out and Ins
*Can also do Double Unders
Athletes Notes
Score
This workout is scored on how many reps you complete each set.
Workout Flow
1:00 Single Unders
-rest 1:00-
1:00 Single Unders
-rest 1:00-
1:00 Single Unders
-rest 1:00-
1:00 Single Unders
Demo videos
Scaling
4 sets
1:00 Work / 1:00 Rest
Out and Ins
Mayhem Mom Mods
4 sets
1:00 Work / 1:00 Rest
Single Unders Or Out and Ins
*Can also do Double Unders
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
40 Push Ups
600m Run or 60 Jumping Jacks + 60 High Knees
20 Push Press
600m Run or 60 Jumping Jacks + 60 High Knees
10 Dumbbell Devil Press (2×50/35) or Burpee Backpack Russian Swing
600m Run or 60 Jumping Jacks + 60 High Knees
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on time to complete all the work.
Workout Flow
As quickly as possible, complete:
40 Push Ups
600m Run
20 Push Press
600m Run
10 Dumbbell Devil Press
600m Run
Demo videos
- Push Up
- Jumping Jacks
- High Knees
- Dumbbell Push Press
- Backpack Push Press
- Dumbbell Devil Press
- Burpee Backpack Russian Swing
Scaling
30 Push Ups
400m Run or 40 Jumping Jacks + 40 High Knees
15 Push Press
600m Run or 60 Jumping Jacks + 60 High Knees
5 Dumbbell Devil Press or Burpee Backpack Russian Swing
400m Run or 40 Jumping Jacks + 40 High Knees
*Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
40 Elevated Knee Push Ups
1200m C2 Bike
20 Push Press
1200m C2 Bike
10 Elevated Dumbbell Devil Press
1200m C2 Bike
*Dumbbell (2×35 or lighter) or Backpack