1 Set:
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up
2 Sets:
5 Squat Jumps
5 Broad Jumps
5 Push Ups
Athletes Notes
For Time
1:00 work / 2:00 rest
9 Power Clean*
6 Push Press*
Max Double Unders or Penguin Hops in the time remaining
Go until you complete 300 Double Unders or Penguin Hops. Cap: 10 sets.
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on total time it takes to complete 300 double unders.
Workout Flow
0:00-1:00
9 Power Clean
6 Push Press
Max Double Unders in the remaining time
1:00-3:00
Rest
3:00-4:00
9 Power Clean
6 Push Press
Max Double Unders in the remaining time
4:00-5:00
Rest
Continue working in this fashion until you have completed 300 double unders (or penguin hops).
*Cap: 10 Sets (28:00)
Demo videos
- Double Dumbbell Power Clean
- Backpack Hang Power Clean
- Double Dumbbell Push Press
- Backpack Push Press
- Double Under
- Penguin Hops
Scaling
For Time
1:00 work / 2:00 rest
7 Power Clean
4 Push Press
Max Double Unders or Penguin Hops in the time remaining
Go until you complete 200 Double Unders or Penguin Hops. Cap: 10 sets.
*Dumbbell (2×35/25) or Backpack
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Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
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