2-3 rounds:
10/per side Groiners
10 Jumping Jacks
10 Air Squats
10 High Knees
20 Butt Kicks
Athletes Notes
3 sets:
Single Unders or Out-and-Ins
1:30 Work / 1:30 Rest
*Can also do Double Unders to work on movement mastery
Athletes Notes
Score
This workout is scored on how many reps you can complete in each set.
Workout Flow
0:00-1:30 Jump Rope
1:30-3:00 Rest
3:00-4:30 Jump Rope
4:30-6:00 Rest
6:00-7:30 Jump Rope
Demo videos
Scaling
No Scaling Needed.
Mayhem Mom Mods
3 sets:
Cal Echo Bike
1:30 Work / 1:30 Rest
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
3 sets
Max Tempo Glute Bridge Floor Press* @40X1
-rest :30-
Max Hold Side Star Plank each side (in seconds)
-rest 2:00 b/t sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many reps you complete of both movements. There are two scores.
–Score 1: Total reps of tempo glute bridge floor press
–Score 2: Total time in side star plank (left and right combined)
Workout Flow
Max Reps Tempo Glute Bridge Floor Press
-rest :30-
Max Hold Side Star Plank – Left Side
Max Hold Side Star Plank – Right Side
-rest 2:00-
Max Reps Tempo Glute Bridge Floor Press
-rest :30-
Max Hold Side Star Plank – Left Side
Max Hold Side Star Plank – Right Side
-rest 2:00-
Max Reps Tempo Glute Bridge Floor Press
-rest :30-
Max Hold Side Star Plank – Left Side
Max Hold Side Star Plank – Right Side
Demo videos
Scaling
3 Sets
Max Tempo Glute Bridge Floor Press* @40X1
-rest :30-
Max Modified Star Plank per side
-rest 2:00-
Mayhem Mom Mods
3 sets
Max Tempo Incline DB Bench* @40X1
-rest :30-
Max Modified Star Plank per side
-rest 2:00-