On a 4:00 clock:
20 Mountain Climbers
10 Scap Only Push Ups
5 Push up to Downward Dog
5 Box Step Ups (each)
5 Single Leg RDL or Single Dumbbell Suitcase Deadlift
Athletes Notes
4 Minutes to work through as many rounds as you can.
5 Sets (1 set every 90 seconds)
7 Towel Rows + 7 Towel Bicep Curls + 7 Towel Bent Over Row (unbroken)
OR
5 Sets (1 set every 90 seconds)
7 Banded Rows + 7 Banded Bicep Curls + 7 Banded Bent Over Row (unbroken)
Athletes Notes
Scoring
- This workout does not have a scored component, it is for completion. Please check the box that you have completed the five sets.
Workout Strategy and Flow
- At 3,2,1 complete 7 Towel Rows + 7 Towel Bicep Curls + 7 Towel Bent Over Rows (all unbroken).
- After completing the 21 reps, rest for 1:30.
- Complete 5 total sets.
Demo Videos
Mayhem Mom Mods
- No Substitutions needed.
3 sets:
10 Pause Bulgarian Split Squats (each)
-rest 2:00 between sets-
*pause for 2 seconds in bottom of squat
Athletes Notes
Scoring
- This workout is not scored for time, only completion. Please use the checkboxes to show that you completed all reps.
Workout Strategy and Flow
- At 3,2,1 complete 10 pause Bodyweight Bulgarian Split Squats on EACH leg.
- Pausing 2 seconds at the bottom of the rep.
- Rest 2:00 between sets
- Complete 3 sets.
Demo Videos
Scaling or Substitutions
3 sets:
8 Pause Bulgarian Split Squats on EACH leg
-rest 2:00 between sets-
*pause for 2 seconds in the bottom of the squat
Mayhem Moms Mods
3 sets:
10 Heel Elevated Pause Goblet Squat
*Pause 2 seconds in the bottom of the squat
5 Sets (1 set every 90 seconds)
5 Dumbbell Bent Over Rows + 5 Dumbbell Hang Power Cleans + 5 Dumbbell Bent Over Row (unbroken)
Athletes Notes
Scoring
- This workout is recorded for load. Please record the weight you used for the dumbbells (example: 35=2×35). You will have 5 total sets.
Workout Strategy and Flow
- At 3,2,1 complete 5 Dumbbell Bent Over Rows + 5 Dumbbell Hang Power Cleans + 5 Dumbbell Bent Over Rows (all unbroken).
- The working time is 1:30. You rest the amount of time you have AFTER you have completed all 15 reps.
- Complete 5 total sets.
- You can build in weight throughout the sets.
Demo Videos
Mayhem Mom Mods
- No Substitutions needed.
3 sets:
8 Pause Single Dumbbell Bulgarian Split Squats (each)
-rest 2:00 between sets-
*pause for 2 seconds in bottom of squat
Athletes Notes
Scoring
- This workout is not scored for time, only for load.
- Please record the weight of the Dumbbell that you are using.
- You will have 3 scores.
Workout Strategy and Flow
- At 3,2,1 complete 10 pause Single Dumbbell Bulgarian split squats on EACH leg.
- Pausing 2 seconds at the bottom of the rep.
- Rest 2:00 between sets
- Complete 3 sets.
Demo Videos
- Single Dumbbell Bulgarian Split Squat – pause for 2 seconds at the bottom
Scaling or Substitutions
3 sets:
6 Pause Single Dumbbell Bulgarian Split Squats on EACH leg
-rest 2:00 between sets-
*pause for 2 seconds in the bottom of the squat
Mayhem Moms Mods
3 sets:
8 Heel Elevated Pause Goblet Squat
*Pause 2 seconds in the bottom of the squat
1:00 Pancake Stretch
:30 Seated QL Stretch (each)
1:00 Upward to Downward Dog Transitions
Athletes Notes