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
4 Rounds
8 alt Gorilla Row* or 4/arm Single Arm Bent Over Backpack Row
8 alt Dumbbell Front Rack Walking Lunge* or Bodyweight Lunge
-rest 1:00-
2 Rounds
16 alt Gorilla Row* or 8/arm Single Arm Bent Over Backpack Row
16 alt Dumbbell Front Rack Walking Lunge or Bodyweight Lunge
-rest 1:00-
32 alt Gorilla Row* or 16/arm Single Arm Bent Over Backpack Row
32 alt Dumbbell Front Rack Walking Lunge or Bodyweight Lunge
*Dumbbell (2×50/35)
Athletes Notes
Score
This workout is scored on how quickly you complete each set.
Workout Flow
8 alt Gorilla Row
8 alt Dumbbell Front Rack Walking Lunge
8 alt Gorilla Row
8 alt Dumbbell Front Rack Walking Lunge
8 alt Gorilla Row
8 alt Dumbbell Front Rack Walking Lunge
8 alt Gorilla Row
8 alt Dumbbell Front Rack Walking Lunge
-rest 1:00-
16 alt Gorilla Row
16 alt Dumbbell Front Rack Walking Lunge
16 alt Gorilla Row
16 alt Dumbbell Front Rack Walking Lunge
-rest 1:00-
32 alt Gorilla Row
32 alt Dumbbell Front Rack Walking Lunge
Demo videos
- Dumbbell Gorilla Row
- Single Arm Bent Over Backpack Row
- Double Dumbbell Front Rack Walking Lunge
- Bodyweight Walking Lunge
Scaling
4 Rounds
8 alt Gorilla Row or 4/arm Single Arm Bent over Backpack Row
8 alt Double Dumbbell Front Rack Forward Lunges or Bodyweight Lunge
-rest 1:00-
2 Rounds
16 alt Gorilla Row or 8/arm Single Bent over Backpack Row
16 alt Double Dumbbell Front Rack Forward Lunges or Bodyweight Lunge
-rest 1:00-
32 alt Gorilla Row or 16/arm Single Bent over Backpack Row
32 alt Double Dumbbell Front Rack Forward Lunges or Bodyweight Lunge
*Dumbbell (2×35/25)
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
3 sets:
1:00 Plank
12 Russian Twists
10 V-Up
-:30 rest b/t sets-
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
Accumulate 1:00 Plank
12 Russian Twists
10 V-Ups
-rest :30-
Accumulate 1:00 Plank
12 Russian Twists
10 V-Ups
-rest :30-
Accumulate 1:00 Plank
12 Russian Twists
10 V-Ups
Demo videos
Scaling
3 sets:
1:00 Plank
12 Russian Twists
10 Tuck Ups
-:30 rest b/t sets-
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.