AMRAP 5 Minutes
10 Deadbug Floor Angels
5 1 and 1/4 Air Squats
5 Bodyweight Windmills or Dumbbell Windmills (each)
40 seconds of No Push Up Burpees
Athletes Notes
3 sets
Max Unbroken Bodyweight Shrimp Squat @30X1 (stop one rep before failure)
-rest 2:00 between sets-
Athletes Notes
Score
- Scored based on how many shrimp squats you complete.
Workout Strategy and Flow
At 3,2,1 begin 3 sets:
Max Unbroken Bodyweight Shrimp Squat @30X1 (stop one rep before failure)
-rest 2:00 between sets-
Max Unbroken Bodyweight Shrimp Squat @30X1 (stop one rep before failure)
-rest 2:00 between sets-
Max Unbroken Bodyweight Shrimp Squat @30X1 (stop one rep before failure)
-rest 2:00 between sets-
Tempo is 3 sec down, no pause at the bottom, explode up, 1 sec pause at the top.
Shrimp Squats are very challenging. Take your time learning these and make sure the movement pattern is good before adding load.
Demo Videos
Scaling
3 sets:
Max Unbroken Bodyweight Shrimp Squat @30X1
-rest 2:00 between sets-
Mayhem Mom Mods
3 sets:
Max Unbroken Bodyweight Shrimp Squat @30X1
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 sets:
30 Backpack Rows
Max Distance Backpack Suitcase Carry
-rest 2:00 between sets-
Athletes Notes
Scoring
- This workout is scored based on how far you walk with the backpack suitcase carry (in FEET)
Workout Strategy and Flow
At 3,2,1 Begin 3 Sets:
30 Backpack Rows
Max Distance Backpack Suitcase Carry
-rest 2:00-
30 Backpack Rows
Max Distance Backpack Suitcase Carry
-rest 2:00-
30 Backpack Rows
Max Distance Backpack Suitcase Carry
Demo Videos
- Backpack Bent Over Row
- Backpack Farmer Carry – switching arms as needed
Scaling
3 sets:
20 Backpack Rows
Max Distance Backpack Suitcase Carry per arm
-rest 2:00 between sets-
—To scale backpack rows, change the weight inside the backpack to be more suitable.
Mayhem Mom Mods
3 sets:
30 Backpack Rows
Max Distance Backpack Suitcase Carry per arm
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 sets
6-8/leg Goblet Shrimp Squat @30X1 (50/35)
-rest 2:00 between sets-
Athletes Notes
Score
- This is all for completion (checkmark). No scored components.
Workout Strategy and Flow
At 3,2,1 begin 3 sets:
6-8/leg Goblet Shrimp Squat @30X1 (50/35)
-rest 2:00 between sets-
6-8/leg Goblet Shrimp Squat @30X1 (50/35)
-rest 2:00 between sets-
6-8/leg Goblet Shrimp Squat @30X1 (50/35)
Tempo is 3 sec down, no pause at the bottom, explode up, 1 sec pause at the top.
Shrimp Squats are very challenging. Take your time learning these and make sure the movement pattern is good before adding load.
Demo Videos
Scaling
3 sets:
4-6/leg Goblet Shrimp Squat @30X1
-rest 2:00 between sets-
Mayhem Mom Mods
3 sets:
4-6/leg Bodyweight Assisted Shrimp Squat @30X1
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 sets:
20 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×50/35)
-rest 2:00 between sets-
Athletes Notes
Scoring
- This workout is based on the distance you travel with the dumbbell farmer carry (in FEET)
Workout Strategy and Flow
At 3,2,1 begin 3 sets:
20 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×50/35)
-rest 2:00-
20 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×50/35)
-rest 2:00-
20 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×50/35)
Demo Videos
Scaling
3 sets:
15 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×50/35)
-rest 2:00 between sets-
or
20 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×35/25)
-rest 2:00 between sets-
Mayhem Mom Mods
3 sets:
15 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×50/35)
-rest 2:00 between sets-
or
20 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×35/25)
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes