I often mention this in the Thursday Workout Videos, but in case you’re new:
We offer workouts every Thursday in Mayhem 30 😊. We have done this for people who:
– Missed a different day of the week, but are able to workout today
– Need a travel or hotel-friendly workout on Thursdays
– Want to stay disciplined and show up on Thursdays for 30 minutes.
Remember, if you need rest today, take it! If you prefer an active recovery day, complete this at a low to moderate intensity. Don’t worry about your leaderboard score and maybe even stick to the bodyweight version today.
Feeling fantastic today? Give it your all!
Either way, HAVE A FANTASTIC THURSDAY.
5:00 Clock
10 Cat Cows
10 Glute Kickbacks (each)
10 Alternating Bird Dog
3 Hand Release Push Ups
10 No Push Up Burpees
Athletes Notes
AMRAP 5 Minutes
10 Sit Ups
10 Burpees
-rest 2:00-
AMRAP 5 Minutes
10 Towel Rows OR Banded Bent Over Rows or 5 Strict Pull Ups
10 Cossack Squats (left)
10 Cossack Squats (right)
-rest 2:00-
AMRAP 5 Minutes
10 Russian Twists (L+R=1)
10 Burpees
Athletes Notes
Workout Strategy and Flow
- LET’S GOOO. I personally love short AMRAPs. It feels like a more attainable time domain to put in the work, knowing rest really is coming soon. haha
- The first and last AMRAPs are all about cardio and core. We start with burpees and end with burpees.
- The middle AMRAP will be more of a “pump” session in between. A chance to counter all the pushing of the burpees with some pulling and a change to move through unilateral squat movements. Don’t rush it here. Just stay steady.
DEMO VIDEOS
FLOW
0:00 – 5:00 Complete as many rounds+reps as possible of 10 Sit Ups + 10 Burpees
5:00 – 7:00 Rest
7:00 – 12:00 Complete as many rounds+reps as possible of 10 Towel Rows + 10 Cossack Squats (left) + 10 Cossack Squats (right)
12:00 – 14:00
14:00 – 19:00
Complete as many rounds+reps as possible of 10 Russian Twists (L+R=1) + 10 Burpees
Scaled
AMRAP 5 Minutes
10 Quarter Sit Ups
10 Elevated Up Down with Jump
-rest 2:00-
AMRAP 5 Minutes
10 Towel Rows or Banded Bent Over Row
5 Wall Assisted Cossack Squat (left)
5 Wall Assisted Cossack Squat (right)
-rest 2:00-
AMRAP 5 Minutes
10 Heel Taps
10 Elevated Up Down with Jump
AMRAP 5 Minutes
10 Sit Ups
10 Burpees
-rest 2:00-
AMRAP 5 Minutes
10 Crush Grip Dumbbell Bent Over Row* (50/35)
10 Cossack Squats (left)
10 Cossack Squats (right)
-rest 2:00-
AMRAP 5 Minutes
10 Dumbbell Russian Twists (L+R=1) (50/35)
10 Burpees
*RX+ Option: 5 Strict Pull Ups
Athletes Notes
Workout Strategy and Flow
- LET’S GOOO. I personally love short AMRAPs. It feels like a more attainable time domain to put in the work, knowing rest really is coming soon. haha
- The first and last AMRAPs are all about cardio and core. We start with burpees and end with burpees.
- The middle AMRAP will be more of a “pump” session in between. A chance to counter all the pushing of the burpees with some pulling and a change to move through unilateral squat movements. Don’t rush it here. Just stay steady.
DEMO VIDEOS
- Sit Ups
- Burpees
- Crush Grip Dumbbell Bent Over Row (RX+ Option: 5 Strict Pull Up)
- Cossack Squat
- Dumbbell Russian Twists
FLOW
0:00 – 5:00 Complete as many rounds+reps as possible of 10 Sit Ups + 10 Burpees
5:00 – 7:00 Rest
7:00 – 12:00 Complete as many rounds+reps as possible of 10 Crush Grip Dumbbell Bent Over Row + 10 Cossack Squats (left) + 10 Cossack Squats (right)
12:00 – 14:00
14:00 – 19:00
Complete as many rounds+reps as possible of 10 Dumbbell Russian Twists (L+R=1) + 10 Burpees
Mayhem Moms
AMRAP 5 Minutes
10 PhysioBall Sit Ups or Quarter Sit Ups or Pelvic Tilts
10 Modified Burpee
-rest 2:00-
AMRAP 5 Minutes
10 Crush Grip Dumbbell Bent Over Row
10 Cossack Squat (left)
10 Cossack Squat (right)
-rest 2:00-
AMRAP 5 Minutes
10 Heel Taps
10 Modified Burpee
:30 Seal Stretch
:30 Bicep Wall Stretch (each)
:30 Leaning Tricep Stretch (each)
Athletes Notes
Mayhem Moms
AMRAP 5 Minutes
10 PhysioBall Sit Ups or Quarter Sit Ups or Pelvic Tilts
10 Modified Burpee
-rest 2:00-
AMRAP 5 Minutes
10 Towel Rows or Banded Bent Over Row
10 Cossack Squat (left)
10 Cossack Squat (right)
-rest 2:00-
AMRAP 5 Minutes
10 Heel Taps
10 Modified Burpee