2-3 rounds:
10 Arm Circles (each way)
5 Inchworm to Push Up
20 Glute Bridge March
10 Scap Push Ups
Athletes Notes
100 Push Ups with TWO Scores
Score 1: AMRAP to Failure (1st Set)
Score 2: Total Time it takes to get you to 100
Time Cap: 10:00
(Record AMRAP score in notes)
Athletes Notes
Score
This workout is scored on how many reps you do in your first set AND how quickly it takes you to complete all of the push ups.
Write the first score in your notes.
Workout Flow
On a 10:00 clock (cap):
Perform one set of max push ups.
-Then-
Continue to accumulate push ups until you reach 100 reps.
Demo Videos
Scaling
75 Push Ups with TWO Scores
Score 1: AMRAP to Failure (1st Set)
Score 2: Total TIme it takes to get you to 75
Time Cap: 10:00
(Record AMRAP score in notes)
Mayhem Mom Mods
100 Knee Push Up with TWO Scores
Score 1: AMRAP to Failure (1st Set)
Score 2: Total TIme it takes to get you to 100
Time Cap: 10:00
(Record AMRAP score in notes)
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
100 Russian Swings*
*Every time you break, complete: 50 Double Unders or 100 Single Unders
*No jump rope option: 100 out and ins – every jump is 1 rep.
Time Cap: 10 minutes
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you can complete 100 Russian swings.
Workout Flow
On a 10:00 clock (cap)
Accumulate 100 Russian Swings.
- Every break, complete 50 Double Unders (or 100 Single Unders or 100 Out and Ins)
Demo Videos
Scaling
80 Russian Swings
–Every time you break complete: 50 Double Unders or 100 Single Unders
–No jump rope option: 100 out and ins – every jump is 1 rep.
Time Cap: 10 minutes
- Dumbbell (1×35/25) or Backpack
Mayhem Mom Mods
100 Russian Swings
–Every time you break complete: 50 Double Unders or 100 Single Unders
–No jump rope option: 100 out and ins – every jump is 1 rep.
Time Cap: 10 minutes
- Dumbbell (1×25 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
2 Sets:
1 Minute AMRAP Plank Rocks
…Immediately into….
1 Minute AMRAP Tuck Ups
-Rest 2:00 between sets-
Athletes Notes
Demo Videos
- Plank Rocks – every time you rock forward is 1 rep.
- Tuck Ups
- if needed scale this to: Modified Tuck Ups
Modification Options
- Complete Plank Rocks on your knees OR just hold Knee Plank for as many seconds as possible
- Modified Tuck Ups or Perform as Modified Flutter Kick instead