5:00 Clock
20 Calf Raises
15 second Pike Hold or Handstand Hold
10 Prone Y Raises
5 Thread the Needles (each)
5 Push ups to Downward Dog
Athletes Notes
We are just trying to move through this warm up for 5 minutes, trying to get through a couple rounds. Movement here is for quality, not speed or # of reps.
Line Hop Capacity
5 sets:
AMRAP 60 seconds
Forward and Backward Line Hops
-rest 60 seconds between sets-
Athletes Notes
Score
- Your score is the cumulative total of forward and backward line hops you complete.
- 1 rep is one hop forward + backwards
- You will have 5 scores.
Workout Strategy and Flow
- At 3,2,1 you will begin doing forward and backward line hops. You will work for :60 seconds. Complete 5 total sets.
- Rest :60 seconds between sets.
- I recommend you set your clocks for intervals of :60/:60 off.
Demo Videos
Scaling or Substitutions
-
If you need to substitute jumping, do:
5 Sets:
AMRAP 60 Seconds
Object Toe Taps-rest 60 seconds between sets-
Mayhem Mom Mods
-
If you need to substitute jumping, do:
5 Sets:
AMRAP 60 Seconds
Object Toe Taps-rest 60 seconds between sets-
Jump Rope Capacity
5 sets:
AMRAP 60 seconds
Double Unders
-rest 60 seconds between sets-
Athletes Notes
Score
- Your score is the cumulative total of double unders you complete per set.
- You will have 5 scores.
Workout Strategy and Flow
- At 3,2,1 you will begin double unders. You will work for :60 seconds. Complete 5 total sets.
- Rest :60 seconds between sets.
- I recommend you set your clocks for intervals of :60/:60 off.
Demo Videos
Scaling or Substitutions
5 Sets:
AMRAP 60 seconds
Single Unders
-rest 60 seconds between sets-
Mayhem Mom Mods
5 Sets:
AMRAP 60 seconds
Single Unders
-rest 60 seconds between sets-
or if no jumping:
5 Sets:
AMRAP 60 seconds
Object Toe Taps
-rest 60 seconds between sets-
EMOM 12 Minutes
Minute 1: Max Russian Twists
Minute 2: Max L-Crunches
Minute 3: Max Plank Knee to Elbow
Minute 4: Rest
Athletes Notes
Scoring
- Your score is your cumulative total of each movement.
- You will have three scores: total Russian Twists, total L-Crunches, and total Plank Knee to Elbow reps.
- Each movement will be scored independently.
Workout Strategy and Flow
- At 3,2,1 Complete the movements. Each minute has one individual movement to complete for max reps.
- You will work for minutes 1, 2, 3 and rest for minute 4.
- Complete 3 rounds.
- I recommend setting the clock to an EMOM for 12 minutes.
Demo Videos
Mayhem Mom Mods
EMOM 12 MINUTES:
Minute 1: Heel Taps
Minute 2: PhysioBall Sit Ups
Minute 3: Deadbug
Minute 4: Rest
1 Minute Easy Walk
Into
:30 Scorpion Stretch Hold (left)
:30 Scorpion Stretch Hold (right)
:30 Seal Stretch
:30 Leaning Child’s Pose (left)
:30 Leaning Child’s Pose (right)
Athletes Notes