Complete 2 Rounds:
10 Ankle Circles (each)
10 Leg Swings Forward / Backward (each)
5 Dynamic Squat Stretches
5 Samson Lunges (each)
10 Slow Towel Rows or Crush Grip Dumbbell Rows
—
Then Complete:
2 Rounds
30 second Run
30 seconds of Air Squats
Athletes Notes
3 sets:
Pause Air Squats @ 70% of Test Rep #
-rest 2:00 between sets-
*pause for 3 seconds in bottom of squat*
Backpack Option
3 sets:
Pause Backpack Back Squat @ 70% of Test Rep #
-rest 2:00 between sets-
–pause for 3 seconds in bottom of squat
M30 Scaled
3 sets:
Pause Squat to Chair @ 70% of Test Rep #
-rest 2:00 between sets-
–pause for 3 seconds in bottom of squat
Mayhem Moms
No Modification. You may place chair under butt if needed and lightly rest on chair for 3 seconds at bottom. This is only if you need added balance assistance.
3 Sets:
10 Towel Rows or Banded Bent Over Rows or 6 Strict Pull Ups
60 second Run (fast)
-rest 1:30 between sets-
then
3 Sets:
16 Bodyweight Upright Row or Banded Upright Row
60 second Run (fast)
-rest 1:30 between sets-
Substitution
If you don’t have place to run, you can either do:
60 seconds of Shuttle Run
60 seconds of High Knees
60 second Skipping in Place
60 seconds of Standing Marches
All of these scaling options will still be performed at a fast pace for you!
Backpack Option
3 Sets:
10 Backpack Bent Over Row
60 second Backpack Run @ fast pace
-rest 1:30 after each set-
3 Sets:
10 Backpack Hang Power Cleans
60 second Backpack Run @ fast pace
-rest 1:30 after each set-
M30 Scaled
3 Sets:
10 Towel Rows or Banded Bent Over Row
60 second Standing Marches @ fast pace
-rest 1:30 after each set-
3 Sets:
10 Bodyweight Upright Row
60 second Standing Marches @ fast pace
-rest 1:30 after each set-
Mayhem Moms
3 Sets:
10 Towel Rows or Banded Bent Over Row or 6 Band Assisted Pull Ups- 1 Foot
60 second Skipping in Place – controlled but faster than usual if possible
-rest 1:30 after each set-
3 Sets:
10 Bodyweight Upright Row
60 second Skipping in Place – controlled but faster than usual if possible
-rest 1:30 after each set-
Workout Strategy and Flow
- First 3 sets will combine a strength movement (Towel Rows or Banded Bent Over Row ) with a fast paced run. You can also do Strict Pull Up or even RX+ option of Weighted Strict Pull Up
- Last 3 sets will combine more of a power movement (Bodyweight Upright Row or Banded Upright Row) with a fast paced run.
- Your work to rest ratio should be almost the same. What I mean by that is you should be done with each set around the 1:30 mark, where you will then rest for 1:30. So if you are not able to finish your rows or upright rows in 30 seconds or less, we need to be sure you are scaling the progression.
3 sets:
Double Dumbbell Pause Front Squats @ 70% of Test Rep #
-rest 2:00 between sets-
*pause for 3 seconds in bottom of squat*
Mayhem Moms
No Modification. You may place chair under butt if needed and lightly rest on chair for 3 seconds at bottom. This is only if you need added balance assistance.
Demo Video
Dumbbell Front Squats – pause for 3 seconds in the bottom of the squat.
Flow
Everyone will have a different rep # based on the number you got on the Tempo Test on June 3. You will take 70% of your test number and complete that over each of the 3 sets. For example if your test number on June 3 was 16 then you will complete 11 reps each set.
Double Dumbbell Pause Front Squats @ 70% of Test Rep #
-rest 2:00-
Double Dumbbell Pause Front Squats @ 70% of Test Rep #
-rest 2:00-
Double Dumbbell Pause Front Squats @ 70% of Test Rep #
-rest 2:00-
If you don’t have a test # from June 3, follow one of these rep schemes
Beginner: 9 reps
Intermediate: 12 reps
Advanced: 16 reps
3 Sets:
10 Dumbbell Bent Over Rows (2×50/35) or 6 Strict Pull Ups
60 second Run (fast)
-rest 1:30 between sets-
then
3 Sets:
16 Alternating Single Dumbbell Hang Power Cleans (50/35)
60 second Run (fast)
-rest 1:30 between sets-
Substitution
If you don’t have place to run, you can either do:
60 seconds of Shuttle Run
60 seconds of High Knees
60 second Skipping in Place
60 seconds of Standing Marches
All of these scaling options will still be performed at a fast pace for you!
Mayhem Moms
3 Sets:
10 Double Dumbbell Bent Over Row
60 second Skipping in Place – controlled but faster than usual if possible
-rest 1:30 after each set-
3 Sets:
10 Alternating Single Dumbbell Hang Power Clean
60 second Skipping in Place – controlled but faster than usual if possible
-rest 1:30 after each set-
Workout Strategy and Flow
- First 3 sets will combine a strength movement (Double Dumbbell Bent Over Row ) with a fast paced run. You can also scale up here to Strict Pull Ups or even RX+ option of Weighted Strict Pull Up
- Last 3 sets will combine a power movement (Single Dumbbell Hang Power Clean – alternating arms every rep ) with a fast paced run.
- Your work to rest ratio should be almost the same. What I mean by that is you should be done with each set around the 1:30 mark, where you will then rest for 1:30. So if you are not able to finish your bent over rows or hang power cleans in 30 seconds or less, we need to be sure you are scaling the progression.
1:00 of Cat Cow to Child’s Pose
1:00 Couch Stretch (each)
Score
Score what rep # you did for each set.
Demo Video
Air Squats: These will have a pause for 3 seconds in the bottom of the squat.
Flow
Today we are basing our reps on the test # we got on Monday, June 3. You will take 70% of your test # and use that # as your rep count today.
If on test day you got 30 reps, then you will do 21 reps each set for today.
Pause Air Squats @ 70% of Test Rep #
-rest 2:00-
Pause Air Squats @ 70% of Test Rep #
-rest 2:00-
Pause Air Squats @ 70% of Test Rep #
IF YOU WEREN’T HERE FOR TEST DAY, THEN HERE ARE SOME OPTIONS BASED ON YOUR FITNESS LEVEL
Beginner: 10 reps
Intermediate: 14 reps
Advanced: 20 reps