2 Rounds:
10 Ankle Circles (each direction, each leg)
5 Samson Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Hand Release Push Ups
5 No Push Up Burpees
..into…
3 Rounds at fast pace:
6 Glute Bridges (or 3 Single Dumbbell Hang Power Clean)
3 Burpees
Athletes Notes
- Ankle Circles
- Samson Lunge Stretches
- Single Leg Glute Bridge Hold
- Hand Release Push Ups
- No Push Up Burpee Up Downs
INTO
1 Round of Gymnastics Circuit
15 Burpee-Burpee Box Jump Overs (24/20″)
-rest 90 seconds-
1 Round of Gymnastics Circuit
20 Burpee Box Jump Overs (24/20″)
-rest 2 minutes-
1 Round of Gymnastics Circuit
25 Lateral Burpee over Dumbbell or Object
-rest 2 minutes 30 seconds-
1 Round of Gymnastics Circuit
30 No Push Up Burpee
Gymnastics Circuit is as follows:
5 Pike Push Ups
5 Broad Jump – max distance each rep
5 Pike Push Ups
5 Broad Jump – max distance each rep
Athletes Notes
Score
- This workout is scored based on how quickly you can complete all of the work required.
Workout Strategy and Flow
- At 3,2,1 begin with:
1 Round of 5 Pike Push Ups + 5 Broad Jump + 5 Pike Push Ups + 5 Broad Jump
15 Burpee-Burpee Box Jump Overs (24/20″) – note that there is a double burpee on each rep!
-Rest 90 seconds-
1 Round of 5 Pike Push Ups + 5 Broad Jump + 5 Pike Push Ups + 5 Broad Jump
20 Burpee Box Jump Overs (24/20″)
-Rest 2 minutes-
1 Round of 5 Pike Push Ups + 5 Broad Jump + 5 Pike Push Ups + 5 Broad Jump
25 Lateral Burpee over Dumbbell or Object
-Rest 2 minutes 30 seconds-
1 Round of 5 Pike Push Ups + 5 Broad Jump + 5 Pike Push Ups + 5 Broad Jump
30 No Push Up Burpee - I recommend counting the clock up to 99:99.
Demo Videos
- Circuit: Pike Push Up plus Broad Jump
- Burpee Box Jump Over
- Dumbbell Lateral Burpees
- No Push Up Burpee
Scaling
1 Round of Gymnastics Circuit
5 Burpee-Burpee Box Jump Overs (24/20″) – note that there is a double burpee on each rep!
-rest 90 seconds-
1 Round of Gymnastics Circuit
10 Burpee Box Jump Overs (24/20″)
-rest 2 minutes-
1 Round of Gymnastics Circuit
15 Lateral Burpee over Dumbbell or Object
-rest 2 minutes 30 seconds-
1 Round of Gymnastics Circuit
20 No Push Up Burpee
Gymnastics Circuit is as follows:
5 Pike Push Ups
5 Broad Jump – max distance each rep
5 Pike Push Ups
5 Broad Jump – max distance each rep
Mayhem Mom Mods
1 Round of Gymnastics Circuit
15 Low Box/Plate Burpee Jump Overs
-rest 90 seconds-
1 Round of Gymnastics Circuit
20 Elevated Burpee Step Overs
-rest 2 minutes-
1 Round of Gymnastics Circuit
25 Jumping Air Squats
-rest 2 minutes 30 seconds-
1 Round of Gymnastics Circuit
30 No Push Up Burpee
Gymnastics Circuit is as follows:
5 Pike Push Ups
5 Broad Jump – max distance each rep
5 Pike Push Ups
5 Broad Jump – max distance each rep
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
1 Round of Dumbbell DT
15 Burpee-Burpee Box Jump Overs (24/20″)
-rest 90 seconds-
1 Round of Dumbbell DT
20 Burpee Box Jump Overs (24/20″)
-rest 2 minutes-
1 Round of Dumbbell DT
25 Lateral Burpee over Dumbbell
-rest 2 minutes 30 seconds-
1 Round of Dumbbell DT
30 No Push Up Burpee
*Dumbbell DT:
15 Deadlifts (2×50/35)
12 Hang Cleans (2×50/35)
9 Shoulder to Overhead (2×50/35)
Athletes Notes
Score
- This workout is scored on how quickly you finish all of the total work. You have one score.
Workout Strategy and Flow
- At 3,2,1 begin with:
1 round of Dumbbell DT
15 burpee-burpee box jump overs – note that there is a double burpee on each rep!
-Rest 90 seconds-
1 round of Dumbbell DT
20 burpee box jump overs
-Rest 2:00-
1 round of Dumbbell DT
25 lateral burpee over dumbbell
-Rest 2:30-
1 round of Dumbbell DT
30 no push up burpees
- Dumbbell DT: 15 Deadlifts + 12 Hang Cleans + 9 S2OH (2×50/35)
Additional Notes
- Each round should take around 3 minutes. The reps increase with each movement after the round of Dumbbell DT as the cycle rate of each movement gets faster. For example, No Push Up Burpees are a lot faster than Burpee Box Jump Overs.
- The time of each interval will vary a bit, but should be no more than 30 seconds +/- the original set.
Demo Videos
- DT: Dumbbell Deadlift + Dumbbell Hang Clean + Double Dumbbell Push Jerk
- Burpee Box Jump Over
- Dumbbell Lateral Burpees
- No Push Up Burpee
Scaling
1 Round of Dumbbell DT
15 Burpee-Burpee Box Jump Overs (24/20″) – note that there is a double burpee on each rep!
-rest 90 seconds-
1 Round of Dumbbell DT
20 Burpee Box Jump Overs (24/20″)
-rest 2 minutes-
1 Round of Dumbbell DT
25 Lateral Burpee over Dumbbell
-rest 2 minutes 30 seconds-
1 Round of Dumbbell DT
30 No Push Up Burpee
- Dumbbell DT:
15 Deadlifts + 12 Hang Cleans + 9 Shoulder to Overhead (2×35/25)
Mayhem Mom Mods
1 Round of Dumbbell DT
15 Low Box/Plate Burpee Jump Overs
-rest 90 seconds-
1 Round of Dumbbell DT
20 Elevated Burpee Step Overs
-rest 2 minutes-
1 Round of Dumbbell DT
25 Elevated Burpee
-rest 2 minutes 30 seconds-
1 Round of Dumbbell DT
30 No Push Up Burpee
- Dumbbell DT:
15 Deadlifts + 12 Hang Cleans + 9 Shoulder to Overhead (double dumbbell)
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