4:00 AMRAP
:15 (per side) Elevated Hamstring Stretch
5 (per side) Donkey Kicks
10 (per side) Single Leg Calf Raise
5 No Push Up Burpee
Athletes Notes
Negative Push Up
1 set for max reps @80X1
-rest 3:00-
1 set for max reps @60X1
-rest 3:00-
1 set for max reps @40X1
Athletes Notes
Score
- This workout is scored based on how many push ups you complete UNBROKEN in each set.
Workout Flow
Complete max unbroken reps of negative push ups at tempo 80X1
—tempo is 8 seconds down, no pause, explode up, pause 1 second at top before next rep
-rest 3:00-
Complete max unbroken reps of negative push ups at tempo 60×1
—tempo is 6 seconds down, no pause, explode up, pause 1 second at top before next rep
-rest 3:00-
Complete max unbroken reps of negative push ups at tempo 40X1
—tempo is 4 seconds down, no pause, explode up, pause 1 second at top before next rep
Demo Videos
Scaling
Negative Tempo Knee Push Ups
1 set for max reps @80X1
-rest 3:00-
1 set for max reps @60X1
-rest 3:00-
1 set for max reps @40X1
Mayhem Mom Mods
Negative Tempo Knee Push Ups
1 set for max reps @80X1
-rest 3:00-
1 set for max reps @60X1
-rest 3:00-
1 set for max reps @40X1
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
2 Rounds For Time
50ft (or 16 Alt Steps) unbroken Dumbbell Farmer Carry Lunge (2×50/35) or Backpack Back Rack Walking Lunge
100ft (or 32 Alt Steps) unbroken Goblet Walking Lunge (DB 1×50/35 OR Backpack)
150ft (or 48 Alt Steps) unbroken Bodyweight Walking Lunge
Athletes Notes
Score
- This workout is scored based on how quickly you complete both rounds.
Workout Flow
At 3,2,1:
50ft UNBROKEN Dumbbell Farmer Carry Lunge (2×50/35) or Backpack Back Rack Walking Lunge
100ft UNBROKEN Goblet Walking Lunge (DB 1×50/35 OR Backpack)
150ft UNBROKEN Bodyweight Walking Lunge
50ft UNBROKEN Dumbbell Farmer Carry Lunge (2×50/35) or Backpack Back Rack Walking Lunge
100ft UNBROKEN Goblet Walking Lunge (DB 1×50/35 OR Backpack)
150ft UNBROKEN Bodyweight Walking Lunge
Demo Videos
- Double Dumbbell Farmer Hold Walking Lunge
- Backpack Back Rack Walking Lunge
- Dumbbell Goblet Walking Lunge
- Backpack Goblet Walking Lunge
- Bodyweight Walking Lunge
Scaling
2 Rounds For Time
12 Alt. Steps unbroken Dumbbell Farmer Carry Lunge (2×35/25) or Backpack Back Rack Walking Lunge
24 Alt. Steps unbroken Goblet Walking Lunge (DB 1×35/25) OR Backpack)
36 Alt. Steps unbroken Bodyweight Walking Lunge
Mayhem Mom Mods
2 Rounds For Time
50ft (or 16 Alt Steps) unbroken Dumbbell Farmer Carry Lunge (2×35 or lighter) or Backpack Back Rack Walking Lunge
100ft (or 32 Alt Steps) unbroken Goblet Walking Lunge (DB 1×35 or lighter, OR Backpack)
150ft (or 48 Alt Steps) unbroken Bodyweight Walking Lunge