3 sets:
5 Scap Pull Ups
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
:30 Wrist Stretch
:20 Bear Crawl Forward/Backward
Athletes Notes
3 sets (one set every 3:30)
Elevator Pull Up or 4-Position Backpack Front Raise
Max reps w/ 1 sec pause in each position
—-pause in dead hang, halfway up, chin over bar, halfway down, dead hang, etc.
Athletes Notes
Score
This workout is scored on max reps Elevator Pull Up or 4-Position Backpack Front Raise each set.
Workout Flow
0:00-3:30
One set Max Elevator Pull Up or 4-Position Backpack Front Raise
3:30-7:00
One set Max Elevator Pull Up or 4-Position Backpack Front Raise
7:00-10:30
One set Max Elevator Pull Up or 4-Position Backpack Front Raise
Demo Videos
Scaling
3 sets (one set every 3:30)
Elevator Pull Up or 4-Position Backpack Front Raise
Max reps w/ 1 sec pause in each position
–pause in dead hang, halfway up, chin over bar, halfway down, dead hang, etc.
Mayhem Mom Mods
3 sets (one set every 3:30)
4-Position Backpack Front Raise
Max reps w/ 1 sec pause in each position
—pause with arms out front, arms at diagonal, arms overhead, arms at diagonal, arms out front, etc.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
10:00 AMRAP
10 Alt Renegade Row with no push up (dumbbells or bodyweight)
100ft Farmer Carry*
*Dumbbell (2×50/35) or Dual Backpack
Athletes Notes
Score
This workout is scored on how many rounds + reps you complete in 10:00. Every 5ft of the carry is 1 rep (100ft = 20 reps).
Workout Flow
On a 10:00 clock:
Accumulate as many rounds and reps as possible of
10 Renegade Row with no push up (alternating each rep)
100ft Farmer Carry
Demo Videos
Scaling
10:00 AMRAP
10 Alt Bodyweight Renegade Row
100′ Farmer Carry*
- Dumbbell (2×35/25 or lighter) or Dual Backpack
Mayhem Mom Mods
10:00 AMRAP
10 Alt Knee Renegade Row
100′ Farmer Carry*
- Dumbbell (2×35) or Dual Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
3 sets:
10 Oblique Tuck Ups (Left)
10 Oblique Tuck Ups (Right)
10 Strict Sit Ups
Athletes Notes
Demo Videos
- Oblique Tuck Up
- Strict Sit Up
- scale to Sit Ups if needed
Modification Options
- Complete Knee Side Plank + Leg Lift in place of the oblique tuck ups
- Quarter Sit Ups or PhysioBall Sit Ups