3 rounds:
5 Squat with Rotation
3 (per side) World’s Greatest Stretch
3 Push Up to Downward Dog
Athletes Notes
3 sets
5 Backpack Lunge Matrix
-rest 2:00 between sets-
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Athletes Notes
Score
- This is for completion.
Workout Flow
5 Backpack Lunge Matrix
-rest 2:00-
5 Backpack Lunge Matrix
-rest 2:00-
5 Backpack Lunge Matrix
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Demo Videos
Scaling
3 sets
5 Bodyweight Lunge Matrix
-rest 2:00 between sets-
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Mayhem Mom Mods
3 sets
5 Bodyweight Lunge Matrix
-rest 2:00 between sets-
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
AMRAP 10 minutes
10 Push Ups
15 Backpack Rows
20 Air Squats
Athletes Notes
Score
- This workout is scored based on total reps. Each completed round is 45 reps.
Workout Flow
- At 3,2,1 begin a 10 minute clock:
10 Push Ups
15 Backpack Rows
20 Air Squats
10 Push Ups
15 Backpack Rows
20 Air Squats
… etc. until the 10 minutes are up.
Demo videos
Scaling
AMRAP 10 minutes
10 Knee TITLE_0
15 Backpack Rows
20 Air Squats
Mayhem Mom Mods
AMRAP 10 minutes
10 Knee TITLE_0
15 Backpack Rows
20 Air Squats
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 sets
3 Goblet Lunge Matrix (50/35)
-rest 2:00 between sets-
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Athletes Notes
Score
- This is scored for completion.
Workout Flow
3 Goblet Lunge Matrix (50/35)
-rest 2:00 between sets-
3 Goblet Lunge Matrix
-rest 2:00 between sets-
3 Goblet Lunge Matrix
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Demo Videos
Scaling
3 sets
3 Bodyweight Lunge Matrix
-rest 2:00 between sets-
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Mayhem Mom Mods
3 sets
3 Goblet Lunge Matrix
-rest 2:00 between sets-
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
AMRAP 10 minutes
5 Push Up Renegade Row
20 Air Squats
*1 Push Up Rengade Row = 1 Push Up + Left Arm Row + 1 Push Up + Right Arm Row
Athletes Notes
Score
- This is scored on how many reps you complete in 10 minutes. Each completed round is 25 reps.
Workout Flow
- At 3,2,1 Begin a 10 minute clock:
5 Push Up Renegade Row
20 Air Squats
5 Push Up Renegade Row
20 Air Squats
5 Push Up Renegade Row
20 Air Squats
… etc. until the 10 minutes is up.
Demo Videos
- Dumbbell Renegade Row + Push up Combo – one rep = Push up, Left Arm Row, Push up, Right Arm Row
- Air Squats
Scaling
AMRAP 10 minutes
5 Knee Push Up Renegade Row
20 Air Squats
Mayhem Mom Mods
AMRAP 10 minutes
5 Knee Push-Up Renegade Row
20 Air Squats
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 rounds:
:15 Pigeon Stretch (Left)
:15 Pigeon Stretch (Right)
:30 Seal Stretch
:15 Crescent Lunge (Left)
:15 Crescent Lunge (Right)
into
1:00 Child’s Pose
Athletes Notes