2-3 rounds
8 Cat Cow
10 Bodyweight Good Mornings
5 No Push Up Burpee
10 Reverse Lunge + Air Squat
:15 Hollow Body Hold
Athletes Notes
5 sets
5/leg Single Leg Broad Jump with 2 Foot Landing
-rest :30-
5 Strict Burpee into Squat Clean*
-rest :30-
1:00 Max Hollow Body Flutter Kicks
-rest 1:30-
*Dumbbell (2×50/35) Or Backpack
Athletes Notes
Score
This workout is scored based on many hollow body flutter kicks you complete in each 1:00.
Workout Flow
5 Right Leg Broad Jump with 2 Foot Landing
5 Left Leg Broad Jump with 2 Foot Landing
-rest :30-
5 Strict Burpee into Squat Clean
-rest :30-
1:00 Max Hollow Body Flutter Kicks
-rest 1:30-
5 Right Leg Broad Jump with 2 Foot Landing
5 Left Leg Broad Jump with 2 Foot Landing
-rest :30-
5 Strict Burpee into Squat Clean
-rest :30-
1:00 Max Hollow Body Flutter Kicks
-rest 1:30-
5 Right Leg Broad Jump with 2 Foot Landing
5 Left Leg Broad Jump with 2 Foot Landing
-rest :30-
5 Strict Burpee into Squat Clean
-rest :30-
1:00 Max Hollow Body Flutter Kicks
-rest 1:30-
5 Right Leg Broad Jump with 2 Foot Landing
5 Left Leg Broad Jump with 2 Foot Landing
-rest :30-
5 Strict Burpee into Squat Clean
-rest :30-
1:00 Max Hollow Body Flutter Kicks
-rest 1:30-
5 Right Leg Broad Jump with 2 Foot Landing
5 Left Leg Broad Jump with 2 Foot Landing
-rest :30-
5 Strict Burpee into Squat Clean
-rest :30-
1:00 Max Hollow Body Flutter Kicks
Demo videos
- Single Leg Broad Jump with 2 Foot Landing
- Backpack Strict Burpee into Squat Clean
- Double Dumbbell Strict Burpee into Squat Clean
- Flutter Kicks
Scaling
5 sets
5/leg Single Leg Broad Jump with 2 Foot Landing
-rest :30-
5 Strict Burpee into Squat Clean
-rest :30-
1:00 Max Hollow Body Flutter Kicks
-rest 1:30-
*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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