AMRAP 5 Minutes
10 Deadbug Floor Angels
5 1 and 1/4 Air Squats
5 Bodyweight Windmills or Dumbbell Windmills (each)
40 seconds of No Push Up Burpees
Athletes Notes
3 sets
6-8/leg Eccentric Only Single Leg RDL w/ 4sec descent*
-rest 2:00 b/t sets-
*Dumbbell (50/35) or Backpack
Athletes Notes
Score
- This is scored by weight of DB or Backpack. If bodyweight, write that in the notes.
Workout Flow
6-8 Eccentric SIngle Leg RDL – left leg
6-8 Eccentric Single Leg RDL – right leg
rest 2:00-
6-8 Eccentric SIngle Leg RDL – left leg
6-8 Eccentric Single Leg RDL – right leg
rest 2:00-
6-8 Eccentric SIngle Leg RDL – left leg
6-8 Eccentric Single Leg RDL – right leg
Demo Videos
Scaling
3 sets
6/leg Eccentric Only Single Leg RDL w/ 4sec descent OR Bodyweight Single Leg RDL
-rest 2:00 b/t sets-
- Dumbbell (35/25) or Backpack
Mayhem Mom Mods
3 sets
6-8/leg Eccentric Only Single Leg RDL w/ 4sec descent
-rest 2:00 b/t sets-
- Dumbbell (35) or Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
For Time
10-8-6-4-2
Deficit Push Up*
4-8-12-16-20
Weighted Box Step Overs** (24/20)
*Dumbbell (2×50/35) or on Object
**Dumbbells (2×50/35) or Backpack
Athletes Notes
Score
- This workout is scored for time.
Workout Flow
*At 3,2,1 Begin:
10 Deficit Push Up
4 Weighted Step Overs
8 Deficit Push Up
8 Weighted Step Overs
6 Deficit Push Up
12 Weighted Step Overs
4 Deficit Push Up
16 Weighted Step Overs
2 Deficit Push Up
20 Weighted Step Overs
Demo Videos
- Deficit Push Ups on Dumbbells
- Deficit Push Ups on Plates
- Backpack Box Step Over
- Double Dumbbell Box Step Overs
Scaling
For Time
10-8-6-4-2
Push Up
4-8-12-16-20
Box Step Over
Mayhem Mom Mods
For Time
10-8-6-4-2
Deficit Knee Push Ups (Dumbbell (2×35) or on Object)
4-8-12-16-20
Weighted Step Overs (Dumbbells (2×35) or Backpack)