2-3 Rounds
:30 No Jump Rope Jump
10 Wrist Stretch
5 Inchworm to Push Up
10 Glute Bridge Reach
10 Air Squat
10 Plank Shoulder Taps
Athletes Notes
- No Jump Rope Jump
- Wrist Stretches
- Inchworm to Push Up
- Heel Taps (aka Glute Bridge Reach)
- Air Squats
- Plank Shoulder Taps
2 Sets For Time
15 Wall Walks or Elevated Pike Walks
45 Goblet Squats (1×50/35) or Backpack Squat
150 Double Unders/Out and Ins
-rest 5:00 between sets-
Athletes Notes
Score
This workout is scored on how long it takes you to complete each set. There are two scores. Rest time is not included.
Workout Flow
15 Wall Walks or Elevated Pike Walks
45 Goblet Squats or Backpack Squats
150 Double Unders/Out and Ins
-rest 5:00-
15 Wall Walks or Elevated Pike Walks
45 Goblet Squats or Backpack Squats
150 Double Unders/Out and Ins
Demo Videos
- Wall Walk
- Pike Walk – Feet Elevated
- Backpack Goblet Squat
- Dumbbell Goblet Squat
- Out and Ins
- Double Under
Scaling
2 Sets for TIme:
8/8 Double DB Strict Press alternating with One DB Overhead
30 Goblet Squats (1×35/25 or lighter) or Backpack Squats
100 Out and Ins
-rest 5:00 between sets-
Mayhem Mom Mods
2 Sets for Time
8/8 Double DB Strict Press alternating with One DB Overhead
45 Goblet Squats (1×35) or Backpack Squats
:90 Row or Bike Erg
-rest 5:00 between sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
3 Sets (9 minutes total):
:40 Side Plank – Left
:20 rest
:40 Side Plank – Right
:20 rest
:40 Plank
:20 rest
No additional rest between sets
Athletes Notes