4:00 Clock
20 Tibialis Raises
10 Ankle Circles
3 Inchworms to Push Up
30 seconds of Line Hops or Single Unders
Athletes Notes
Just trying to move through these movements in the 4 minutes. Try to get through a couple rounds of it to get nice and warm. Don’t rush though!
- Tibialis Raises – great exercise for strengthening the front muscle of the shin to help prevent knee injuries.
- Ankle Circles
- Inchworm to Pushup
- Line Hops or Single Unders
3 sets
10 Tempo Stiff Leg Deadlift @3011
-rest :30-
12/leg Tempo Side Plank Clamshell @2012
-rest 2:00 between sets-
*Dumbbells (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion. Use the checkbox!
Workout Flow
10 Tempo Stiff Leg Deadlift
-rest :30-
12 Tempo Side Plank Clamshell LEFT
12 Tempo Side Plank Clamshell RIGHT
-rest 2:00-
10 Tempo Stiff Leg Deadlift
-rest :30-
12 Tempo Side Plank Clamshell LEFT
12 Tempo Side Plank Clamshell RIGHT
-rest 2:00-
10 Tempo Stiff Leg Deadlift
-rest :30-
12 Tempo Side Plank Clamshell LEFT
12 Tempo Side Plank Clamshell RIGHT
Demo Videos
Scaling
3 sets
8 Tempo Stiff Leg Deadlift @3011
-rest :30-
10/leg Tempo Side Plank Clamshell @2012
-rest 2:00 between sets-
- Dumbbells (2×35/25) or Backpack
Mayhem Mom Mods
3 sets
10 Tempo Stiff Leg Deadlift @3011
-rest :30-
12/leg Side Plank Leg Raise with Pause @2101
-rest 2:00 between sets-
- Dumbbells (2×35 or lighter) or Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
8 sets
200m Run
-rest 1:00 between sets-
*odd sets: sprint the last 50m
*even sets: sprint the first 50m
Athletes Notes
Score
This workout is scored by time for each 200m run.
Workout Flow
200m run (sprint the last 50m)
-1:00 rest-
200m run (sprint the first 50m)
-1:00 rest-
200m run (sprint the last 50m)
-1:00 rest-
200m run (sprint the first 50m)
-1:00 rest-
200m run (sprint the last 50m)
-1:00 rest-
200m run (sprint the first 50m)
-1:00 rest-
200m run (sprint the last 50m)
-1:00 rest-
200m run (sprint the first 50m)
Demo Videos
Scaling
8 sets
250m Row or 10 Shuttle Runs
-rest 1:00 between sets-
–odd sets: sprint the last 50m or last 2 shuttle runs
–even sets: sprint the first 50m or first 2 shuttle runs
Mayhem Mom Mods
8 sets
250m Row or 10 Shuttle Runs
-rest 1:00 between sets-
–odd sets: sprint the last 50m or last 2 shuttle runs
–even sets: sprint the first 50m or first 2 shuttle runs
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
8 sets:
1:00 of Skater Side Jumps into High Knees to Lateral Shuffle
rest 1:00 b/t sets
*Odd Sets: :15 Skater Side Jumps into :45 of High Knees to Lateral Shuffle
*Even Sets: :45 of High Knees to Lateral Shuffle into :15 of Skater Side Jumps
Athletes Notes
Score
This workout is scored for completion.
Workout Flow
:15 Skater Side Jumps into :45 of High Knees to Lateral Shuffle
-rest 1 minute-
:45 of High Knees to Lateral Shuffle into :15 of Skater Side Jumps
-rest 1 minute-
:15 Skater Side Jumps into :45 of High Knees to Lateral Shuffle
-rest 1 minute-
:45 of High Knees to Lateral Shuffle into :15 of Skater Side Jumps
-rest 1 minute-
:15 Skater Side Jumps into :45 of High Knees to Lateral Shuffle
-rest 1 minute-
:45 of High Knees to Lateral Shuffle into :15 of Skater Side Jumps
-rest 1 minute-
:15 Skater Side Jumps into :45 of High Knees to Lateral Shuffle
-rest 1 minute-
:45 of High Knees to Lateral Shuffle into :15 of Skater Side Jumps
Demo Videos
Scaling
6 sets:
1:00 of Skater Side Jumps to High Knees to Lateral Shuffle
rest 1:00 b/t sets
–Odd Sets: :15 Skater Side Jumps into :45 of High Knees to Lateral Shuffle
–Even Sets: :45 of High Knees to Lateral Shuffle into :15 of Skater Side Jumps
Mayhem Mom Mods
8 sets:
1:00 of Lateral Lunge to High Knees to Lateral Shuffle
rest 1:00 b/t sets
–Odd Sets: :15 Lateral Lunges into :45 of High Knees to Lateral Shuffle
–Even Sets: :45 of High Knees to Lateral Shuffle into :15 of Lateral Lunges
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 Sets:
:30 Max Crab Toe Touches
:30 Max Plank Shoulder Taps
:30 Max Reverse Crunches
1:00 Rest
Athletes Notes
Demo Videos
Modification Options
- Modified Crab Toe Touch or Seated Toe Taps
- Bear Crawl Alternating Shoulder Taps
- Complete Modified Flutter Kick in place of reverse crunches