3 Rounds:
5 Push Up to Downward Dog
:15 seconds (per side) Fragon Stretch
5 X-Jumps
Athletes Notes
AMRAP 5
5 Push Up
5 Broad Jump
30 Alternating High Knees
-rest 3 minutes-
AMRAP 5
5 Push Up
5 Broad Jump
20 Alternating High Knees
-rest 3 minutes-
AMRAP 5
5 Push Up
5 Broad Jump
10 Alternating High Knees
Athletes Notes
Score
- There are 3 scores for this workout, one for each AMRAP. Score is total reps accumulated in each AMRAP.
Workout Flow
0:00-5:00
Complete as many rounds/reps as possible of:
5 Push Up
5 Broad Jump
30 Alternating High Knees
5:00-8:00
Rest
8:00-13:00
Complete as many rounds/reps as possible of:
5 Push Up
5 Broad Jump
20 Alternating High Knees
13:00-16:00
Rest
16:00-21:00
Complete as many rounds/reps as possible of:
5 Push Up
5 Broad Jump
10 Alternating High Knees
- The reason we rest for 3 minutes between AMRAPs is to try to maintain the intensity the best we can in the next set. Use the rest to your advantage.
- As you move through the three AMRAPs, you will be doing fewer high knees per set. This is to increase the rate at which you’re doing the rounds. As you get more fatigued, the reps get shorter, so I’m asking you to try to pick up the pace and intensity.
Demo Videos
Scaling
AMRAP 5
5 Elevated Knee Push Ups
5 Broad Jump
30 Alternating High Knees
-rest 3 minutes-
AMRAP 5
5 Elevated Knee Push Ups
5 Broad Jump
20 Alternating High Knees
-rest 3 minutes-
AMRAP 5
5 Elevated Knee Push Ups
5 Broad Jump
10 Alternating High Knees
Mayhem Mom Mods
AMRAP 5
5 Elevated Knee Push Ups
5 Broad Jump
30 Alternating High Knees
-rest 3 minutes-
AMRAP 5
5 Elevated Knee Push Up
5 Broad Jump
20 Alternating High Knees
-rest 3 minutes-
AMRAP 5
5 Elevated Knee Push Up
5 Broad Jump
10 Alternating High Knees
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
AMRAP 5
5 Double Dumbbell Clean and Jerk (2×50/35)
15 Shuttle Sprints (50′)
-rest 3 minutes-
AMRAP 5
5 Double Dumbbell Clean and Jerk (2×50/35)
10 Shuttle Sprints (50′)
-rest 3 minutes-
AMRAP 5
5 Double Dumbbell Clean and Jerk (2×50/35)
5 Shuttle Sprints (50′)
Athletes Notes
Score
- There are 3 scores for this workout, one for each AMRAP. Score is total reps accumulated in each AMRAP.
Workout Flow
0:00-5:00
Complete as many rounds/reps as possible of:
5 Dual Dumbbell C&J (50/35#)
15 Shuttle Sprints (50′)
5:00-8:00
Rest
8:00-13:00
Complete as many rounds/reps as possible of:
5 Dual Dumbbell C&J (50/35#)
10 Shuttle Sprints (50′)
13:00-16:00
Rest
16:00-21:00
Complete as many rounds/reps as possible of:
5 Dual Dumbbell C&J (50/35#)
5 Shuttle Sprints (50′)
- The reason we rest for 3 minutes between AMRAPs is to try to maintain the intensity the best we can in the next set. Use the rest to your advantage.
- You’ll notice that as you move through the three AMRAPs, you will be doing fewer shuttle sprints per set. This is to increase the rate at which you’re doing the rounds. As you get more fatigued, the reps get shorter, so I’m asking you to try to pick up the pace.
Demo Videos
Scaling
AMRAP 5
5 Double Dumbbell Clean and Jerk (2×35/25) (OR Single Dumbbell Clean and Jerk 50/35)
10 Shuttle Sprints (50′)
-rest 3 minutes-
AMRAP 5
5 Double Dumbbell Clean and Jerk (2×35/25)(OR Single Dumbbell Clean and Jerk 50/35)
5 Shuttle Sprints (50′)
-rest 3 minutes-
AMRAP 5
5 Double Dumbbell Clean and Jerk (2×35/25)(OR Single Dumbbell Clean and Jerk 50/35)
3 Shuttle Sprints (50′)
Mayhem Mom Mods
AMRAP 5
5 Double Dumbbell Hang Clean and Jerk (2×35)
15 Shuttle Sprints (50′) OR 750m Bike Erg
-rest 3 minutes-
AMRAP 5
5 Double Dumbbell Hang Clean and Jerk (2×35)
10 Shuttle Sprints (50′) OR 500m Bike Erg
-rest 3 minutes-
AMRAP 5
5 Double Dumbbell Hang Clean and Jerk (2×35)
5 Shuttle Sprints (50′) OR 250m Bike Erg