2 Rounds:
10 Ankle Circles (each direction, each leg)
5 Samson Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Hand Release Push Ups
5 No Push Up Burpees
..into…
3 Rounds at fast pace:
6 Glute Bridges (or 3 Single Dumbbell Hang Power Clean)
3 Burpees
Athletes Notes
3 sets
In a 4-minute window
100 Double Unders (OR 200 Single Unders OR 100 Line Hops)
AMRAP in the time remaining:
1 Strict Press + 2 Front Squat
2 Strict Press + 4 Front Squat
3 Strict Press + 6 Front Squat
…and so on
-rest 4:00 between sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many reps you complete in each AMRAP. There are three scores.
Workout Flow
On a 4:00 clock:
Complete 100 Double Unders
then
1 Strict Press + 2 Front Squat
2 Strict Press + 4 Front Squat
3 Strict Press + 6 Front Squat
4 Strict Press + 8 Front Squat
—etc. increasing by 1 Strict Press + 2 Front Squat each time
-rest 4:00-
On a 4:00 clock:
Complete 100 Double Unders
then
1 Strict Press + 2 Front Squat
2 Strict Press + 4 Front Squat
3 Strict Press + 6 Front Squat
4 Strict Press + 8 Front Squat
—etc. increasing by 1 Strict Press + 2 Front Squat each time
-rest 4:00-
On a 4:00 clock:
Complete 100 Double Unders
then
1 Strict Press + 2 Front Squat
2 Strict Press + 4 Front Squat
3 Strict Press + 6 Front Squat
4 Strict Press + 8 Front Squat
—etc. increasing by 1 Strict Press + 2 Front Squat each time
Demo Videos
- DB Strict Press
- Backpack Strict Press
- DB Front Squat
- Backpack Front Squat
- Double Under
- Single Unders
- Line Hops
Scaling
3 sets
In a 4-minute window
200 Single Unders OR 100 Line Hops
AMRAP in the time remaining:
1 Strict Press + 2 Front Squat
2 Strict Press + 4 Front Squat
3 Strict Press + 6 Front Squat
…and so on
-rest 4:00 between sets-
- Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
3 sets
In a 4-minute window
100 Double Unders (OR 200 Single Unders OR 100 Line Hops)
AMRAP in the time remaining:
1 Strict Press + 2 Dumbbell Front Squats to Bench
2 Strict Press + 4 Dumbbell Front Squats to Bench
3 Strict Press + 6 Dumbbell Front Squats to Bench
…and so on
-rest 4:00 between sets-
- Dumbbell (2×35 or lighter) or Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Tabata: Flutter Kicks
Tabata: Sit Ups
No rest between sets
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
For this workout, you will have an 8-minute clock going. You will do a full tabata of Flutter Kicks before moving on to a full tabata of Sit Ups.
Minutes 0:00 – 4:00 = Flutter Kicks
Minutes 4:00 – 8:00 = Sit Ups
Athletes Notes
Demo Videos
Modification Options
- Modified Flutter Kick
- Quarter Sit Ups or PhysioBall Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning