Shorter today because of Extended Warm Up
2 Rounds:
20 seconds of Cat Cow
20 seconds of Elbow to Floor Stretch (left)
20 seconds of Elbow to Floor Stretch (right)
Athletes Notes
AMRAP 7 Minutes
10 Calf Raises
3 Elbow to Floor with Rotation (each)
10 Alternating Single Leg Glute Bridges (pause for 2 seconds at top of rep)
10 (total) 90/90 Hip Rotations
Athletes Notes
3 Rounds:
2:00 Run (easy)
2:00 Walk
1:00 Run (easy-moderate)
1:00 Walk
:30 Run (moderate-fast)
:30 Walk
Total time = 21 Minutes
Score an emoji
Athletes Notes
Workout Strategy and Flow
MERRY CHRISTMAS, MAYHEM FAMILY. If you are looking for some movement today we are giving you a Jingle Jog you can do with your family!
This is a great opportunity to get outside and go for a little stroll with the fam, lots of opportunities to walk and talk, and then jog together.
FLOW
0:00 – 2:00 Run (easy)
2:00 – 4:00 Walk
4:00 – 5:00 Run (easy-moderate)
5:00 – 6:00 Walk
6:00 – 6:30 Run (moderate-fast)
6:30 – 7:00 Walk
7:00 – 9:00 Run (easy)
9:00 – 11:00 Walk
11:00 – 12:00 Run (easy-moderate)
12:00 – 13:00 Walk
13:00 – 13:30 Run (moderate-fast)
13:30 – 14:00 Walk
14:00 – 16:00 Run (easy)
16:00 – 18:00 Walk
18:00 – 19:00 Run (easy-moderate)
19:00 – 20:00 Walk
20:00 – 20:30 Run (moderate-fast)
20:30 – 21:00 Walk
Substitutions
- If you don’t like running….or think you are bad at running….GO RUN. This is the perfect opportunity to get better 🙂 You will thank me some day.
- If you don’t have the space to run or the weather doesn’t allow it, then complete High Knees at 3 different paces. (easy, medium, hard) for the walk, literally just walk it out around the small space you have to shake out the body before the next part.
- If you have access to a machine you can complete the paces on there, for the walking portion on a machine I would fully rest.
Backpack Option
Complete the entire workout with a backpack on.
Scaled
3 Rounds:
2:00 Standing Marches (easy)
2:00 Walk around
1:00 Standing Marches (easy-moderate)
1:00 Walk around
:30 Standing Marches (moderate-fast)
:30 Walk around
Mayhem Moms
If you feel comfortable running, do it 🙂
If not, complete these at a controlled speed, easing into each pace to determine what your easy, moderate, and fast looks like in this season of life.
3 Rounds:
2:00 High Knees to Lateral Shuffle (easy)
2:00 Walk
1:00 High Knees to Lateral Shuffle (easy-moderate)
1:00 Walk
:30 High Knees to Lateral Shuffle (moderate-fast)
:30 Walk
1:00 Pancake Stretch
:30 Seated QL Stretch (each)
1:00 Upward to Downward Dog Transitions
Athletes Notes