AMRAP 6 Minutes
10 Rocks from Heel to Toe
5 Dynamic Squat Stretches
5 Reverse Lunge to High Knee (each)
10 Downward to Upward Dog Transitions
10 Hollow Rocks
30 seconds of Run
Athletes Notes
For Time:
800m Run
16 Alternating Leg V-Up + V-Up
600m Run
12 Alternating Leg V-Up + V-Up
400m Run
8 Alternating Leg V-Up + V-Up
600m Run
12 Alternating Leg V-Up + V-Up
800m Run
16 Alternating Leg V-Up + V-Up
V-Ups: Left + Right + Together = 1 Rep
Athletes Notes
Score
- Your score today is your total time.
Workout Strategy and Flow
- The goal of this workout today is to be able to settle in and flow even when we get tired. There is a lot of running today! So shake it out and set a pace that you can keep.
- Be ready for some serious core fatigue from these v-up combos. Stay tall when you run to avoid cramps.
Demo Videos
FLOW
- At 3,2,1, go….you will set out on an 800m run. Once back inside, complete your 16 v-up combos. You will end on the v-up combo once you have completed your final 800m run.
Substitution
- If you need to sub the running due to weather or other reasons, check our scaling document below.
Scaling and Substitution Document
Scaled
- Workout as written. This workout is very friendly!
- If you need to scale the running distance, you can go 600m, 400m, 200m, 400m, 600m.
- V-Up: Oblique Tuck Up
Mayhem Moms
For Time:
800m Run, or 4:00 High Knees or High Knees to Lateral Shuffle
16 Quarter Sit Ups
600m Run, or 3:00 High Knees or High Knees to Lateral Shuffle
12 Quarter Sit Ups
400m Run, or 2:00 High Knees or High Knees to Lateral Shuffle
8 Quarter Sit Ups
600m Run, or 3:00 High Knees or High Knees to Lateral Shuffle
12 Quarter Sit Ups
800m Run, or 4:00 High Knees or High Knees to Lateral Shuffle
16 Quarter Sit Ups
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes