5:00 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog with Pause
5 Bodyweight Single Leg RDLs (each)
*Pause 2 seconds in downward dog
Athletes Notes
5 Minutes to work through as many rounds as you can.
3 Sets:
Max reps 1-1/4 Goblet Rear Foot Elevated Split Squat (stop 2 reps shy of failure)
-rest :30 b/t sides-
-rest 2:00 b/t sets-
*Dumbbell (50/35) or Backpack – load for RPE 8 each set
Athletes Notes
Score
- This is scored on how many reps you complete for each max set. There are three scores (reps L + reps R = 1 score)
Workout Flow
Accumulate max reps 1-1/4 Goblet Rear Foot Elevated Split Squat – left leg
-rest :30-
Accumulate max reps 1-1/4 Goblet Rear Foot Elevated Split Squat – right leg
-rest 2:00-
Accumulate max reps 1-1/4 Goblet Rear Foot Elevated Split Squat – left leg
-rest :30-
Accumulate max reps 1-1/4 Goblet Rear Foot Elevated Split Squat – right leg
-rest 2:00-
Accumulate max reps 1-1/4 Goblet Rear Foot Elevated Split Squat – left leg
-rest :30-
Accumulate max reps 1-1/4 Goblet Rear Foot Elevated Split Squat – right leg
Demo Videos
- One and One Quarter Rear Foot Elevated Goblet Dumbbell Split Squat
- One and One Quarter Rear Foot Elevated Backpack Split Squat
Scaling
3 Sets:
Max reps 1-1/4 Bodyweight Rear Foot Elevated Split Squat (stop 2 reps shy before failure)
-rest :30 b/t sides-
-rest 2:00 b/t sets-
- Dumbbell (35/25 or lighter) or Backpack – load for RPE 8 each set
Mayhem Mom Mods
3 Sets:
Max reps 1-1/4 Goblet Rear Foot Elevated Split Squat (stop 2 reps shy before failure)
-rest :30 b/t sides –
-rest 2:00 b/t sets-
- Dumbbell (25 or lighter) or Backpack – load for RPE 8 each set
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Push Ups
1 set for Max Reps
-rest 2:00-
Complete your Max Reps in as few sets as possible, resting up to :15 between sets.
-rest 2:00-
Complete your Max Reps in as few sets as possible, resting up to :15 between sets.
Athletes Notes
Score
- This workout is scored on how many max reps you do in the first set.
Workout Flow
Accumulate one max set of push ups
-rest 2:00-
Accumulate the same number of push ups from max set in as few sets as possible
-every break, rest up to :15-
-rest 2:00-
Accumulate the same number of push ups from max set in as few sets as possible
-every break, rest up to :15-
Demo Videos
Scaling
1 set for Max Reps Knee Push Ups
-rest 2:00-
Complete your Max Reps in as few sets as possible, resting up to :15 between sets.
-rest 2:00-
Complete your Max Reps in as few sets as possible, resting up to :15 between sets.
Mayhem Mom Mods
1 set for Max Reps Knee Push Ups
-rest 2:00-
Complete your Max Reps in as few sets as possible, resting up to :15 between sets.
-rest 2:00-
Complete your Max Reps in as few sets as possible, resting up to :15 between sets.