5:00 Clock
5 Thread the Needles (each)
5 Birddogs
5 Dynamic Squat Stretches into 2 Deep Squat with Thoracic Rotation
10 Glute Kickbacks (each)
20 Jumping Jacks or 20 Single Unders
Athletes Notes
20 minute Ladder
1-2-3-4-5…
Rounds of Gymnastic Circuit
2-4-6-8-10…
Shuttle Run (25ft=1)
1 Round of Gymnastics Circuit:
5 Towel Rows – perform at a tough angle or 5 Backpack Bent Over Rows
5 Squat Jumps
Athletes Notes
Score
- This workout is scored based on how many total reps you can accumulate in 20:00 minutes.
Workout Strategy and Flow
- At 3,2,1 begin with 1 round of the gymnastics circuit and 2 Shuttle runs. Then complete 2 gymnastics circuits and 4 shuttle runs. Continue this pattern until 20:00.
- I recommend setting the clock to count down from 20:00.
Demo videos
Scaling
No Scaling Needed.
Mayhem Mom Mods
No Substitutions needed. On shuttle run, if you cannot touch the ground, ensure both feet cross the line.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
20-minute Ladder
1-2-3-4-5…
Dumbbell Manmaker (2×50/35)
2-4-6-8-10…
Shuttle Run (25ft=1)
Athletes Notes
Score
- This workout is scored based on total reps. You will add the reps together.
Workout Strategy and Flow
- At 3,2,1 begin with 1 Dumbbell Manmaker (2×50/35) and then 2 shuttle runs. After the shuttle runs, begin again by adding 1 Dumbbell Manmaker and 2 shuttle runs. Continue in this pattern until 20:00.
- I recommend setting the clock to count down from 20:00.
Demo videos
Scaling
20-minute Ladder
1-2-3-4-5…
Dumbbell Manmaker (2×35/25)
2-4-6-8-10…
Shuttle Run (25ft=1)
Mayhem Mom Mods
No Substitution needed.