3 Rounds:
5 Dynamic Squat Stretches
5 Cossack Squats (each)
5 Push Ups to Downward Dog
5 Sit Ups
15 Second Leaning Child’s Pose (each side)
Athletes Notes
3 sets (1 every 2:30 minutes)
15 Tempo Bodyweight Sumo Deadlift @30X1
Athletes Notes
Demo Videos
- Keep a clock in front of you so you can see the timing and keep true to the tempo!
- Bodyweight Sumo Deadlift
Tempo Explanation: 3 seconds down, once at bottom position explode up to top, pausing for 1 second at top before repeating for next rep
Example Flow
At 3..2..1..
15 Tempo Bodyweight Sumo Deadlifts @ 30X1
Rest remaining time until 2:30
Repeat for 2 more sets.
Scaled
6-10 reps Tempo Bodyweight Sumo Deadlift @ 30X1
Mayhem Moms
No substitution needed. Scale reps to 6-10 if needed. or elevate if necessary.
3 sets (1 every 2:30 minutes)
10 Tempo Double Dumbbell Sumo Deadlift @30X1
Athletes Notes
Demo Videos
- Keep a clock in front of you so you can see the timing and keep true to the tempo!
- Double Dumbbell Sumo Deadlift
Tempo Explanation: 3 seconds down, once at bottom position explode up to top, pausing for 1 second at top before repeating for next rep
Example Flow
3..2..1..
15 Tempo Double Dumbbell Sumo Deadlifts @ 30X1
Rest remaining time until 2:30
Repeat for 2 more sets
Scaled
6-10 reps Tempo Double Dumbbell Sumo Deadlift 30X1
Mayhem Moms
No substitution needed. Scale reps to 6-10 if needed. or elevate if necessary.
AMRAP 10 Minutes
8-10-12-14… Hand Release Push Ups
4-5-6-7… Shuttle Runs (50ft)
*Each round, add 2 Hand Release Push Ups and 1 Shuttle Run.
Athletes Notes
Scoring
Your score is the total number of reps that you complete. Each push up and each 50ft shuttle run is one rep.
Workout Strategy and Flow
- At the 3,2,1 you will begin with 8 Hand Release Push Ups. After the 8 push ups, you will then complete 4 shuttle runs. After the shuttle runs, you will go back to hand release push ups. Continue up the ladder for 10:00. Set the clock to count down from 10:00 so you are aware of how much time you have left. Don’t try to go too hard on the push ups in the beginning or you will blow your arms up. Aim for consistent sets 🙂
Demo Videos
- Hand Release Push Ups – at the bottom of the push up, take your hands off the ground and then reset and finish the repetition
- Shuttle Run – down 25ft and back 25ft is 1 rep
Scaled
AMRAP 10 Minutes
8-10-12-14… Hand Release Knee Push Ups
4-5-6-7… Shuttle Runs (50ft)
*Each round, add 2 Hand Release Knee Push Ups and 1 Shuttle Run.
Mayhem Moms
AMRAP 10 Minutes
8-10-12-14… Elevated Push Up
4-5-6-7… Shuttle Runs (50ft)
*Each round, add 2 Elevated Push Ups and 1 Shuttle Run.