1 Round of:
10 Ankle Circles (each direction, each leg)
5 Samson Lunge Stretches (each)
5 Tempo Bodyweight Single Leg RDL (tempo 3 seconds down)
10 Deadbug
into 3 rounds:
10 single leg RDL (no tempo)
:15 High Plank Hold
:15 Low Plank Hold
Athletes Notes
4 Rounds for Time
10 unbroken Alt Plank Walk Ups
20 Alt Walking Bodyweight Single Leg RDL
*rest as needed to keep plank walk ups unbroken
Athletes Notes
Score
- This workout is scored based on how quickly you can accomplish all 4 rounds of work.
Workout Strategy and Flow
At 3,2,1 begin:
10 unbroken alternating plank walk ups
20 alternating walking bodyweight single leg RDL
-rest as needed-
10 unbroken alternating plank walk ups
20 alternating walking bodyweight single leg RDL
-rest as needed-
10 unbroken alternating plank walk ups
20 alternating walking bodyweight single leg RDL
-rest as needed-
10 unbroken alternating plank walk ups
20 alternating walking bodyweight single leg RDL
Demo Videos
Scaling
4 rounds:
8 unbroken alternating plank walk ups or 10 elevated plank walks on bench
14 alternating walking bodyweight single leg RDL
-rest as needed to keep the plank walk ups unbroken-
Mayhem Mom Mods
4 rounds:
8 unbroken alternating plank walk ups or 10 elevated plank walks on bench
20 alternating walking bodyweight single leg RDL
-rest as needed to keep the plank walk ups unbroken-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
4 Rounds for Time
20 unbroken Alt Dumbbell Piston Floor Press (2×50/35)
20 unbroken Dumbbell Death March (2×50/35)
*rest as needed to keep sets unbroken
Athletes Notes
Score
- This workout is scored based on how quickly you can accomplish all 4 rounds.
Workout Strategy and Flow
At 3,2,1 begin:
20 unbroken alternating dumbbell piston floor press
20 unbroken alternating dumbbell death march
-rest as needed-
20 unbroken alternating dumbbell piston floor press
20 unbroken alternating dumbbell death march
-rest as needed-
20 unbroken alternating dumbbell piston floor press
20 unbroken alternating dumbbell death march
-rest as needed-
20 unbroken alternating dumbbell piston floor press
20 unbroken alternating dumbbell death march
Demo Videos
Scaling
4 rounds:
20 unbroken alternating dumbbell piston floor press (2×35/25)
20 unbroken alternating dumbbell death march (2×35/25)
-rest as needed after each set to keep the reps unbroken-
- scale dumbbell weight down to 2×25/15 or further if needed
Mayhem Mom Mods
4 rounds:
20 unbroken alternating dumbbell piston floor press
20 unbroken alternating dumbbell death march
-rest as needed after each set to keep the reps unbroken-