3 Rounds
15 Slow Reverse Snow Angels
10 Prone IYTs (each)
10 Scap Only Push Ups
5 Pike Push Ups or Incline Push Ups
Athletes Notes
- Reverse Snow Angels
- Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
- Scap Only Push Up
- Pike Push Up or Incline Push Ups
Every 3 minutes x 5 sets
AMRAP Unbroken Bench Press*
AMRAP Unbroken Strict Pull Ups OR Bent Over Row*
*You have to start a set every 3 minutes. You may rest between movements as much as you want, as long as both are done in under 3 minutes.
*Dumbbell (2×50/35) OR Backpack
Athletes Notes
Score
This workout is scored on total reps of both bench press and strict pull up. There are two scores – one for total bench press, and one for total pull ups (or rows).
Workout Flow
In 0:00-3:00 window:
Max UNBROKEN Bench Press
Max UNBROKEN Strict Pull Up
In 3:00-6:00 window:
Max UNBROKEN Bench Press
Max UNBROKEN Strict Pull Up
In 6:00-9:00 window:
Max UNBROKEN Bench Press
Max UNBROKEN Strict Pull Up
In 9:00-12:00 window:
Max UNBROKEN Bench Press
Max UNBROKEN Strict Pull Up
In 12:00-15:00 window:
Max UNBROKEN Bench Press
Max UNBROKEN Strict Pull Up
Demo Videos
- DB Bench Press
- Backpack Bench Press – perform as floor press if needed
- Strict Pull Up
- Dumbbell Bent Over Row
- Backpack Bent Over Row
Scaling
Every 3 minutes x 5 sets
AMRAP Unbroken Bench Press
AMRAP Unbroken Bent Over Row
- You have to start a set every 3 minutes. You may rest between movements as much as you want, as long as both are done in under 3 minutes.
- Dumbbell (2×35/25) OR Backpack
Mayhem Mom Mods
Every 3 minutes x 5 sets
AMRAP Unbroken Incline DB Bench
AMRAP Unbroken Bent Over Row
- You have to start a set every 3 minutes. You may rest between movements as much as you want, as long as both are done in under 3 minutes.
- Dumbbell (2×35 or lighter) OR Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 Sets:
(40 seconds on / 20 seconds off)
-Plank
-Hollow Hold
-Handstand Hold OR Pike Hold OR Low Bear Crawl Hold
1 minute of rest between sets
Athletes Notes
Demo Videos
- Plank
- Hollow Hold ( Hollow Hold Scaling Options )
- Handstand Hold – 3 variations ; Pike Hold ; Low Bear Crawl Hold (not-weighted)
Modification Options
- Knee Plank
- Boat Hold
- Low Bear Crawl Hold (not-weighted)