3 Rounds
10 Prone IYT (10 each)
10 Slow Reverse Snow Angels
10 second Pike Hold
10 Bodyweight Forward Lunges
30 second Run
Athletes Notes
2-3 sets:
15 Tempo Seated Crush Grip Object Strict Press @2121
or
15 Tempo Banded Strict Press @2121
-rest 2:00 between sets-
RX+ Option:
2-3 sets:
5-8 Tempo Pike Push Ups or Strict Handstand Push Ups @2121
-rest 2:00 between sets-
Athletes Notes
Scoring
- Score which type you did (object, banded, pike, or strict handstand push up)
Demo Videos
- Crush Grip Object Strict Press or Banded Strict Press
- RX+ OPTION: Pike Push Up OR Strict Handstand Push Up
- TEMPO Up for 2 seconds, pause for 1 second at the top, down for 2 seconds, pause for 1 second at the bottom.
Flow
15 Tempo Banded Strict Press
-rest 2:00-
15 Tempo Banded Strict Press
-rest 2:00-
(OPTIONAL) 15 Tempo Banded Strict Press
Scaled
2-3 sets:
15 Slow Crush Grip Seated Object Strict Press (don’t worry about a tempo, but go slow)
-rest 2:00 between sets-
Mayhem Moms
No modification here. See Scaled or Substitution Section for other options.
2-3 sets:
15 Tempo Seated Crush Grip Dumbbell Strict Press @2121
-rest 2:00 between sets-
Athletes Notes
Demo Video
- Crush Grip Seated Dumbbell Strict Press – can sit on the floor or on a box / bench / chair
- TEMPO Up for 2 seconds, pause for 1 second at the top, down for 2 seconds, pause for 1 second at the bottom.
Flow
15 Tempo Seated Crush Grip Dumbbell Strict Press
-rest 2:00-
15 Tempo Seated Crush Grip Dumbbell Strict Press
-rest 2:00-
(OPTIONAL) 15 Tempo Seated Crush Grip Dumbbell Strict Press
Mayhem Moms
No modification here.
6 Rounds:
100m Walk
200m Run (moderate pace)
Athletes Notes
Workout Strategy and Flow
- Woohooo another chance for us to get better at running. This one is going to have no built in rest; instead, the rest will be during the walks.
FLOW
100m Walk, 200m Run (moderate pace)
100m Walk, 200m Run (moderate pace)
100m Walk, 200m Run (moderate pace)
100m Walk, 200m Run (moderate pace)
100m Walk, 200m Run (moderate pace)
100m Walk, 200m Run (moderate pace)
Substitution
- If you don’t feel confident running these distances yet, then complete this version instead:
6 rounds:
60 second walk
60 second run/jog
Scaled
6 Rounds:
60 second Standing Marches
60 second Step Jacks
Mayhem Moms
6 Rounds:
60 second Standing Marches
60 second High Knees or High Knees to Lateral Shuffle
2 Minute Easy Walk
Into
1:00 Frog Stretch (each)
1:00 Couch Stretch (each)
:30 Downward to Upward Dog Transitions
Athletes Notes