3:30 Clock
20 Mountain Climbers
10 Reverse Snow Angels
5 Thread the Needles (each)
10 Scap Only Push Ups
5 Push up to Downward Dog
Athletes Notes
3 Minutes and 30 seconds to work through as many rounds as you can.
Complete at Moderate Intensity
5 sets:
20 Sit Ups
10 Hand Release Push Ups
100ft Object Farmers Carry or 40 Mountain Climbers (total)
2 Wall Walks
-rest 2:00 between sets-
Then…
3 Rounds
30 second Copenhagen Hold (left)
30 second Copenhagen Hold (right)
30 second rest
Score = Total Time, including rest (Cap: 26 Minutes)
Athletes Notes
Scoring
I wanted to be able to give you a score box so that you can comment any scaling or changes that you made. The score is total time it takes you to complete this with rest. I am giving a 26 minute time cap today to be sure that we are able to finish in the guaranteed 30 minute time (including the warm up). If you have more time allotted and want to take more time today to move, you’re welcome to do so.
Workout Strategy and Flow
- This is to be completed at moderate intensity. It should be something that you have fun doing, you move well and get a good sweat. Your focus can be a little more on just having fun moving your body since we aren’t racing for a fast time today.
- Sit Ups – smooth and steady here. Aim for constant movement. Doesn’t need to be a world record sit up time, but we should just try our best to take as few breaks as possible.
- Hand Release Push Ups – remember this isn’t for speed so we can make these reps look pretty! If you cannot do at least 2 sets of 5 reps, scaling would be ideal.
- Object Farmers Carry – down 25ft and back 25ft twice will get us there. Aim to hang on for at least 50ft. OR if you need to Mountain Climber
- Wall Walk – keep in mind that your arms are already going to be fatigued from the hand release push ups. These are only 2 at a time, but be sure you are ready to attack the full rep before starting
- Full Copenhagen Plank —you should flow right from 1 30 second hold into the other. These are very challenging, especially at the end of a workout. So if you need to scale, check out your options down below.
Substitution
- Hand Release Push Ups –> Incline Push Ups OR Knee Push Ups
- Wall Walks —> Elevated Box Walks or Inchworm with Double Push Up or Modified Inchworm
- Copenhagen Plank –> Half Copenhagen Plank or Side Plank
.
Complete at Moderate Intensity
5 sets:
20 Sit Ups
10 Hand Release Push Ups
100ft Dumbbell Farmers Carry (2×50/35)
2 Wall Walks
-rest 2:00 between sets-
Then…
3 Rounds
30 second Copenhagen Hold (left)
30 second Copenhagen Hold (right)
30 second rest
Score = Total Time, including rest (Cap: 26 Minutes)
Athletes Notes
Scoring
I wanted to be able to give you a score box so that you can comment any scaling or changes that you made. The score is total time it takes you to complete this with rest. I am giving a 26 minute time cap today to be sure that we are able to finish in the guaranteed 30 minute time (including the warm up). If you have more time allotted and want to take more time today to move, you’re welcome to do so.
Workout Strategy and Flow
- This is to be completed at moderate intensity. It should be something that you have fun doing, you move well and get a good sweat. Your focus can be a little more on just having fun moving your body since we aren’t racing for a fast time today.
- Sit Ups – smooth and steady here. Aim for constant movement. Doesn’t need to be a world record sit up time, but we should just try our best to take as few breaks as possible.
- Hand Release Push Ups – remember this isn’t for speed so we can make these reps look pretty! If you cannot do at least 2 sets of 5 reps, scaling would be ideal.
- Double Dumbbell Farmer’s Carry – down 25ft and back 25ft twice will get us there. Aim to hang on for at least 50ft.
- Wall Walk – keep in mind that your arms are already going to be fatigued from the hand release push ups. These are only 2 at a time, but be sure you are ready to attack the full rep before starting
- Full Copenhagen Plank —you should flow right from 1 30 second hold into the other. These are very challenging, especially at the end of a workout. So if you need to scale, check out your options down below.
Substitution
- Hand Release Push Ups –> Incline Push Ups OR Knee Push Ups
- Farmer Carry –> if you don’t have the space then complete 30 seconds of Double Dumbbell Farmer’s Carry Marches or 40 Mountain Climber (total)
- Wall Walks —> Elevated Box Walks or Inchworm with Double Push Up or Modified Inchworm
- Copenhagen Plank –> Half Copenhagen Plank or Side Plank
.
Mayhem Moms
Complete at Moderate Intensity
5 sets:
20 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
10 Incline Push Ups OR Knee Push Ups
100ft Double Dumbbell Farmer’s Carry or 40 Mountain Climber (total)
2 Modified Inchworm
-rest 2:00 between sets-
Then…
3 Rounds
30 second Half Copenhagen Plank or Side Plank (left)
30 second Half Copenhagen Plank or Side Plank (right)
30 second rest
2 Rounds:
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes
Scaled
Complete at Moderate Intensity
5 sets:
20 Sit Ups
10 Elevated Knee Push Ups
30 Elevated Mountain Climbers (total)
5 Elevated Knee Push Ups
-rest 2:00 between sets-
Then…
3 Rounds
40 second Knee Plank
20 second Rest
Mayhem Moms
Complete at Moderate Intensity
5 sets:
20 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
10 Incline Push Ups OR Knee Push Ups
40 Elevated Mountain Climber
2 Modified Inchworm
-rest 2:00 between sets-
Then…
3 Rounds
30 second Half Copenhagen Plank or Side Plank (left)
30 second Half Copenhagen Plank or Side Plank (right)
30 second rest