7:00 AMRAP
10 Knee Hug to Lateral Lunge
10 Glute March
5 Wall Angel
20 Hollow Body Hold Flutter Kicks
5 Squat to Calf Raise
Athletes Notes
3 sets
20 alt Piston Dumbbell Bench** or Push Up with Single Arm Shoulder Tap
-rest 1:00-
10/leg Hip Thrust* with Single Leg Lowering or Bodyweight Hip Thrust with Single Leg Lowering
-rest 1:00-
Max Goblet Wall Sit Hold* or Wall Sit March (2 steps=1 second)
-rest 2:00 b/t sets-
*Dumbbell (1×50/35) or Backpack
**Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many seconds you hold the Goblet Wall sit each time.
–If subbing wall sit march, every 2 steps = 1 second of time.
Workout Flow
20 Alt Piston DB Bench
-rest 1:00-
10 Hip Thrust w/ Single Leg Lowering – left side
10 Hip Thrust w/ Single Leg Lowering – right side
-rest 1:00-
Max Goblet Wall Sit Hold
-rest 2:00-
20 Alt Piston DB Bench
-rest 1:00-
10 Hip Thrust w/ Single Leg Lowering – left side
10 Hip Thrust w/ Single Leg Lowering – right side
-rest 1:00-
Max Goblet Wall Sit Hold
-rest 2:00-
20 Alt Piston DB Bench
-rest 1:00-
10 Hip Thrust w/ Single Leg Lowering – left side
10 Hip Thrust w/ Single Leg Lowering – right side
-rest 1:00-
Max Goblet Wall Sit Hold
Demo videos
- Dumbbell Piston Bench Press
- Push Up with Single Arm Shoulder Tap
- Dumbbell Hip Thrust with Single Leg Lower
- Hip Thrust with Single Leg Lowering
- Backpack Hip Thrust with Single Leg Lowering
- Dumbbell Goblet Wall Sit March
- Backpack Goblet Wall Sit
- Wall Sit March
Scaling
3 sets
20 alt Piston Dumbbell Bench or Push Up with Single Arm Shoulder Tap
-rest 1:00-
10/leg Hip Thrust with Single Leg Lowering or Bodyweight Hip Thrust with Single Leg Lowering
-rest 1:00-
Max Goblet Wall Sit Hold or Wall Sit March (2 steps=1 second)
-rest 2:00-
*Bench press: Dumbbell (2×35/25) or Backpack
*Hip thrust and wall sit: Dumbbell (1×35/25) or Backpack
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Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
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