2-3 Rounds
:30 No Jump Rope Jump
10 Wrist Stretch
5 Inchworm to Push Up
10 Glute Bridge Reach
10 Air Squat
10 Plank Shoulder Taps
Athletes Notes
- No Jump Rope Jump
- Wrist Stretches
- Inchworm to Push Up
- Heel Taps (aka Glute Bridge Reach)
- Air Squats
- Plank Shoulder Taps
5 Sets for Max Reps
:30 Max Hang Power Clean*
-:30 rest-
:30 Max Push Press*
-:30 rest-
:30 Max Double Unders or Penguin Hops
-1:30 rest b/t sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on max reps for each of these movements.
–Score 1: Total hang power cleans
–Score 2: Total push press
–Score 3: Total double unders
Workout Flow
:30 Max Hang Power Clean
-:30 rest-
:30 Max Push Press
-:30 rest-
:30 Max Double Unders
-1:30 rest-
:30 Max Hang Power Clean
-:30 rest-
:30 Max Push Press
-:30 rest-
:30 Max Double Unders
-1:30 rest-
:30 Max Hang Power Clean
-:30 rest-
:30 Max Push Press
-:30 rest-
:30 Max Double Unders
-1:30 rest-
:30 Max Hang Power Clean
-:30 rest-
:30 Max Push Press
-:30 rest-
:30 Max Double Unders
-1:30 rest-
:30 Max Hang Power Clean
-:30 rest-
:30 Max Push Press
-:30 rest-
:30 Max Double Unders
Demo videos
- Double DB Hang Power Clean
- Backpack Hang Power Cleans
- Double Dumbbell Push Press
- Backpack Push Press
- Double Under
- Penguin Hops
Scaling
5 Sets for Max Reps
:30 Max Hang Power Clean
-:30 rest-
:30 Max Push Press
-:30 rest-
:30 Max Single Unders
-1:30 rest b/t sets-
*Dumbbell (2×35/25) or Backpack
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
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