3 Rounds
15 seconds of Standing Marches
10 Deadbug Floor Angels
5 Jumping Split Squats (all on left, then all on right)
5 Single Arm Rows (towel, band or dumbbell) (each)
* If doing Strict Pull Ups add this at the end:
2 Rounds of:
10 Hanging Shrugs + 1 Strict Pull Up with Pause at Top
Athletes Notes
- Standing Marches
- Dead Bug Floor Angel
- Jumping Split Squats
- Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row
- If doing strict pull ups: Hanging Shrugs
3 sets:
Strict Pull Up @30X1
-rest 1:30 between sets-
Level 1: 4 reps
Level 2: 6 reps
Level 3: 8 reps
*If you have access to a band and need to use one to do assisted pull ups with the proper tempo, you may!
**Dumbbell Alternative: Double Dumbbell Bent Over Row
**Bodyweight Alternative: Towel Rows or Banded Rows
SCORE = LEVEL (1,2 OR 3)
Athletes Notes
Score
- Your score should be either 1,2,3 for the level you chose. Even if you do Level 1 reps (4) but you scale the reps to 4 tempo banded strict pull ups, log as level 1 “Scaled”
Demo Video
- Strict Pull Up
- Dumbbell Alternative: Double Dumbbell Bent Over Row
- Bodyweight Alternative: Towel Rows or Banded Bent Over Row
Scaling Options
Tempo Explanation
At the top of the rep, with the chin over the bar, you will lower yourself down for 3 seconds, once at the bottom of the rep you will explode by up to the top of the rep with a quick pull, pausing for 1 second before repeating.
Flow
If you go with level 2, your flow would look like
6 Strict Pull Ups @ 30X1
-rest 1:30-
6 Strict Pull Ups @ 30X1
-rest 1:30-
6 Strict Pull Ups @ 30X1
Scaled
3 sets:
Towel Rows @30X1
-rest 1:30 between sets-
Mayhem Moms
3 sets:
Towel Rows or Banded Bent Over Row or Banded Strict Pull Ups @30X1
-rest 1:30 between sets-
3 Rounds:
10 Single Arm Extended Overhead Squat (left)
10 Single Arm Extended Overhead Squat (right)
30 Box Step Ups (24”/20”)
Athletes Notes
Workout Strategy and Flow
- Get ready for a fun ending to our Friday!!!
- Single Arm Extended Overhead Squat : we haven’t done these in a while here in M30 and this is going to serve as a bit of a challenge for some of us, especially if it exposes that you have a mobility issue. These are just air squats but you should have 1 of your arms straight up overhead as if you had a dumbbell in your hand!!
- if you need to, you can scale to 20 Bodyweight Overhead Squat
- Box Step Up : this is where you can really make up time! Remember you do need to stand up tall on the top of the box, but work to get into a quicker cadence on these. The legs may be feeling a bit jello-ey by the end of round 2 after the squats and step ups. Charge through.
Scaled
3 Rounds:
20 Squat to Chair
30 Step Up to Surface
Mayhem Moms
3 Rounds:
20 Banded Overhead Squats OR Bodyweight Overhead Squat
30 Box Step Up or Lunge to Hip Extension
3 Rounds:
10 Single Dumbbell Overhead Squat (left) (50/35)
10 Single Dumbbell Overhead Squat (right) (50/35)
30 Box Step Ups (24”/20”)
Athletes Notes
Workout Strategy and Flow
- Get ready for a fun ending to our Friday!!!
- Dumbbell Overhead Squat : we haven’t done these in a while here and this is going to serve as a bit of a challenge for some of us, especially if it exposes that you have a weaker side. Good news is that we have been working on our single arm overhead strength in our strength pieces recently, so hopefully you are feeling comfortable with weight overhead!
- Box Step Up : this is where you can really make up time! Remember you do need to stand up tall on the top of the box, but work to get into a quicker cadence on these. The legs may be feeling a bit jello-ey by the end of round 2 after the squats and step ups. Charge through.
Substitution
- Before scaling the movement of the overhead squat, I really encourage you to set aside your ego and IF you have access to a lighter dumbbell, scale the weight so you can still perform the movement. If you absolutely cannot do this safely, then you can scale to a Single Dumbbell Front Squat
Mayhem Moms
Option 1:
3 Rounds:
20 Banded Overhead Squats OR Single DB Crush Grip Overhead Squat
30 Box Step Up or Lunge to Hip Extension
OR
Option 2:
3 rounds:
10 Single Dumbbell Front Squat (left)
10 Single Dumbbell Front Squat (right)
30 Box Step Up or Lunge to Hip Extension
1:00 Lat Stretch on Box
:30 Couch Stretch (each)
:30 Elbow to Floor Stretch (each)
Athletes Notes