5:00 AMRAP
5 Inchworm
10 Arm Circles
10 Glute Bridges
10 Scap Push Ups
10 Bodyweight Renegade Row
Athletes Notes
3 sets
10/arm Single Arm Seated Dumbbell Strict Press* or Pike Push Ups
-rest :30-
10 right leg Single Leg Hip Thrust*
-rest :30-
10 left leg Single Leg Hip Thrust*
-rest :30-
20 Double Leg Hip Thrust*
-rest 3:00 b/t sets-
*Dumbbell (1×50/35), Backpack, or Bodyweight
Athletes Notes
Score
This workout is scored on completion. Use the text box to make any notes.
Workout Flow
10 Single Arm Seated Dumbbell Strict Press – right arm
10 Single Arm Seated Dumbbell Strict Press – left arm
-rest :30-
10 Single Leg Hip Thrust – right side
-rest :30-
10 Single Leg Hip Thrust left side
-rest :30-
20 Double Leg Hip Thrust
-rest 3:00-
10 Single Arm Seated Dumbbell Strict Press – right arm
10 Single Arm Seated Dumbbell Strict Press – left arm
-rest :30-
10 Single Leg Hip Thrust – right side
-rest :30-
10 Single Leg Hip Thrust left side
-rest :30-
20 Double Leg Hip Thrust
-rest 3:00-
10 Single Arm Seated Dumbbell Strict Press – right arm
10 Single Arm Seated Dumbbell Strict Press – left arm
-rest :30-
10 Single Leg Hip Thrust – right side
-rest :30-
10 Single Leg Hip Thrust left side
-rest :30-
20 Double Leg Hip Thrust
Demo videos
- Single Arm Seated Dumbbell Strict Press
- Single Arm Seated Backpack Strict Press
- Pike Push Up
- Dumbbell Single Leg Hip Thrusts
- Single Leg Backpack Hip Thrust
- Single Leg Hip Thrusts – Bodyweight
- Dumbbell Hip Thrusts
- Backpack Hip Thrust
- Bodyweight Hip Thrusts
Scaling
3 sets
10 per arm Single Arm Seated Dumbbell Strict Press or Pike Push Ups
-rest :30-
10 right leg Dumbbell Staggered Stance Glute Bridge
-rest :30-
10 left leg Dumbbell Staggered Stance Glute Bridge
-rest :30-
20 Dumbbell Glute Bridge
-rest 3:00 b/t sets-
*Dumbbell (1×35/25), Backpack, or Bodyweight
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