1 Time through:
25 Tibialis Raises
25 Calf Raises
25 seconds of Downward to Upward Dog Transitions
….then 3 rounds of:
20 Line Hops or Single Unders
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)
Athletes Notes
- Tibialis Raises – great exercise for strengthening the front muscle of the shin to help prevent knee injuries
- Downward to Upward Dog Transitions
- Line Hops or Single Unders
- High Knees
- Butt Kicks
- Lateral Shuffle
- Shuttle Run
If you don’t have the space to do the workout as written then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of High Knees to Lateral Shuffle
3 sets
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
Athletes Notes
Score
- This workout is for completion (checkmark).
Workout Strategy and Flow
At 3,2,1 begin:
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
Demo videos
Scaling
3 sets:
:15 RKC Plank
-rest :30-
:45 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
Mayhem Mom Mods
3 sets:
:20 Boat Hold
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
AMRAP 12
12-18-24…
Out and Ins
4-6-8…
Tuck Ups
Athletes Notes
Scoring
- Your score is the total number of reps accumulated during the 12 minutes.
Workout Strategy and Flow
At 3, 2, 1, begin a 12:00 clock:
12 Out and Ins
4 Tuck Ups
18 Out and Ins
6 Tuck Ups
24 Out and Ins
8 Tuck Ups…
etc. – adding 6 reps to the out and ins, and 2 reps to the tuck ups each time.
Demo Videos
Scaling
AMRAP 12
12-18-24…
Out and Ins
4-6-8…
Modified Tuck Ups
- Add 6 reps to the out and ins and 2 reps to the tuck ups each time.
Mayhem Mom Mods
AMRAP 12
12-18-24…
Out and Ins
4-6-8…
Modified Tuck Ups
- Add 6 reps to the out and ins and 2 reps to the tuck ups each time.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 sets
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
Athletes Notes
Score
- There is no score, it is for completion (checkmark).
Workout Strategy and Flow
At 3,2,1 begin:
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
Demo videos
Scaling
3 sets:
:15 RKC Plank
-rest :30-
:45 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
Mayhem Mom Mods
3 sets:
:20 Boat Hold
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
AMRAP 12
12-18-24…
Double Unders
4-6-8…
V Ups
Athletes Notes
Score
- Your score is the total number of reps accumulated during the 12 minutes.
Workout Strategy and Flow
At 3,2,1 begin a 12:00 clock:
12 double unders
4 v-ups
18 double unders
6 v-ups
24 double unders
8 v-ups…
etc. – adding 6 reps to the double unders and 2 reps to the v-ups each time.
Demo Videos
Scaling
AMRAP 12
12-18-24…
Single Unders
4-6-8…
Sit Ups
- Add 6 reps to the single unders and 2 reps to the sit ups each time.
Mayhem Mom Mods
AMRAP 12
12-18-24…
Single Unders
4-6-8…
Quarter Sit Ups
- Add 6 reps to the single unders and 2 reps to the sit ups each time.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
1 Minute Easy Walk
Into
:30 Scorpion Stretch Hold (left)
:30 Scorpion Stretch Hold (right)
:30 Seal Stretch
:30 Leaning Child’s Pose (left)
:30 Leaning Child’s Pose (right)
Athletes Notes