3 Rounds
10 Prone ITYs (each)
10 Second Handstand Hold or Pike Hold
5 Bodyweight Single Leg RDL (each) or 5 Single Dumbbell Power Cleans (each)
5 Push Ups to Downward Dog
2 Burpees
Athletes Notes
- Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
- Pike Hold
- Handstand Hold
- Bodyweight Single Leg RDL
- Single Dumbbell Power Cleans
- Push Up to Downward Dog
- Burpees
10 sets at Fast Pace:
5 Line Facing Burpees
5 Broad Jumps (4ft/3ft)
25ft Handstand Walk (or 50ft Bear Crawl)
-rest 60 seconds between sets-
Athletes Notes
Workout Strategy and Flow
- HERE WE GO. It’s all about speed today.
- These should be FAST paced sets. Think 90% effort here. We don’t want full out sprints, because we won’t be able to fully recover from that in 60 seconds, but we certainly want to push the pace more than usual today.
- Line Facing Burpees – it will be important to pick a wall that you face every time you jump over the line so you don’t end up going in a circle for 5 burpees. Remember you don’t need to stand up tall to jump….so I suggest staying low when jumping over. Good news: it’s only five.
- Broad Jumps – focus on distance instead of height. Be explosive in each jump!
- Whether you are completing a Handstand Walk or a Bear Crawl , it should be completed unbroken. We want to be done with each set fast, and those last 25ft (or 50ft) are the only thing standing in your way of the 60 second rest.
Substitution
- Broad Jumps -> you don’t need a ton of space because these don’t have to be 5 jumps all 1 direction. You can jump 4ft/3ft and then turn around and do it again. If you don’t feel comfortable doing that, then you can change the broad jump to a Vertical Jump and focus on height instead of distance.
- If you cannot complete the 50ft Bear Crawl due to space, you can complete 20 Bear Crawl Alternating Shoulder Taps (total)
Backpack Option
10 sets at Fast Pace:
5 Backpack Facing Burpees
5 Backpack Power Clean (no jerks)
25ft Backpack Bear Crawl Drag
-rest 60 seconds between sets-
Scaled
10 sets at Fast Pace:
5 Elevated Up Down with Jump
5 Bodyweight RDL Wall Tap
50ft High Bear Crawl
-rest 60 seconds between sets-
Mayhem Moms
10 sets at Fast Pace:
5 Line Facing Modified Burpees
5 Modified Tuck Jump
50ft Bear Crawl or 20 Bear Crawl Alternating Shoulder Taps (total)
-rest 60 seconds between sets-
10 sets at Fast Pace:
5 Dumbbell Facing Burpees
5 Unbroken Dumbbell Power Cleans (2×50/35)
25ft Handstand Walk (or 50ft Bear Crawl)
-rest 60 seconds between sets-
Athletes Notes
Workout Strategy and Flow
- HERE WE GO. It’s all about speed today.
- These should be FAST paced sets. Think 90% effort here. We don’t want full out sprints, because we won’t be able to fully recover from that in 60 seconds, but we certainly want to push the pace more than usual today.
- Dumbbell Facing Burpees – it will be important to pick a wall that you face every time you jump over the dumbbells so you don’t end up going in a circle for 5 burpees. Remember you don’t need to stand up tall to jump….so I suggest staying low when jumping over. Good news: it’s only five.
- Dumbbell Power Clean – yes…these must be done unbroken. When you pick those dumbbells up, you won’t let go of them until the final fifth rep. Use those legs and hips to make those dumbbells feel a little lighter as they go from the ground to the shoulders.
- Whether you are completing a Handstand Walk or a Bear Crawl , it should be completed unbroken. We want to be done with each set fast, and those last 25ft (or 50ft) are the only thing standing in your way of the 60 second rest.
Substitution
- If you cannot complete the 50ft Bear Crawl due to space, you can complete 20 Bear Crawl Alternating Shoulder Taps (total)
Mayhem Moms
10 sets at Fast Pace:
5 Line Facing Modified Burpees
5 Unbroken Dumbbell Power Clean – if needed you can elevate the dumbbells or go from the hang position.
50ft Bear Crawl or 20 Bear Crawl Alternating Shoulder Taps (total)
-rest 60 seconds between sets-
:30 Wrist Stretches (moving through the ones shown in video)
1:00 Lying Glute Stretch (each)
1:00 Pancake Stretch
Athletes Notes