4:00 Clock
20 Tibialis Raises
10 Ankle Circles
3 Inchworms to Push Up
30 seconds of Line Hops or Single Unders
Athletes Notes
Just trying to move through these movements in the 4 minutes. Try to get through a couple rounds of it to get nice and warm. Don’t rush though!
- Tibialis Raises – great exercise for strengthening the front muscle of the shin to help prevent knee injuries.
- Ankle Circles
- Inchworm to Pushup
- Line Hops or Single Unders
For Time
40-30-20-10
Line Hops
Air Squat
-rest 5 minutes-
40-30-20-10
Line Hops
Sit Up
Athletes Notes
Score
- This is scored on how quickly you can complete the required work.
Workout Strategy and Flow
- At 3,2,1, complete:
40 line hops
40 air squats
30 line hops
30 air squats
20 line hops
20 air squats
10 line hops
10 air squats
-Rest for 5:00-
40 line hops
40 sit ups
30 line hops
30 sit ups
20 line hops
20 sit ups
10 line hops
10 sit ups
Demo Videos
Scaling
- No Substitution needed.
Mayhem Mom Mods
For Time
40-30-20-10
Line Hops
Air Squat
-rest 5 minutes-
40-30-20-10
Line Hops
Quarter Sit Ups
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
For Time
40-30-20-10
Double Under
Air Squat
-rest 5 minutes-
40-30-20-10
Double Under
Sit Up
Athletes Notes
Score
- This workout is scored based on how quickly you can complete the prescribed work.
Workout Strategy and Flow
- At 3,2,1 complete:
40 double unders
40 air squats
30 double unders
30 air squats
20 double unders
20 air squats
10 double unders
10 air squats
-Rest for 5:00-
40 double unders
40 sit ups
30 double unders
30 sit ups
20 double unders
20 sit ups
10 double unders
10 sit ups
Demo Videos
Scaling
For Time
80-60-40-20
Single Unders
40-30-20-10
Air Squats
-rest 5 minutes-
80-60-40-20
Single Unders
40-30-20-10
Sit Ups
Mayhem Mom Mods
For Time
40-30-20-10
Skater Side Jumps
Air Squat
-rest 5 minutes-
40-30-20-10
Skater Side Jumps
Quarter Sit Ups