2 Rounds
10 Ankle Circles (each)
10 Leg Swings (forward to backward) (each)
10 Leg Swings (side to side) (each)
5 Elbow to Floor Lunge Stretch (each)
5 Birddogs (each)
Minimal Only: 5 Dumbbell Push Press (each)
….into….
2 Rounds of
30 second Run
30 second Alternating Leg V-Up
30 second Glute Bridges or Alt. Dumbbell Hang Clean and Jerks
Athletes Notes
For Time:
2000m Run
*Every 2 minutes, including 0:00 perform:
10 Alternating Leg V-Ups
10 Glute Bridges
10 Mountain Climbers (L+R=1)
Substitution
If a 2000m run distance seems way too daunting for you, there are a couple options:
1) Complete a 1200m Run (6 laps of 200m)
2) Make this a 16 minute workout, where you just run for 16 minutes and every 2 minutes, you stop and do the work required. Don’t worry about a “score” and just move.
3) Make this a 16 minute workout, where you complete 16 minutes of High Knees and every 2 minutes, you stop and do the work required.
4) If you have access to a machine, you may convert to a machine using THIS SHEET
Backpack Option
For Time:
2000m Backpack Run
—Every 2 minutes, including the 0:00 mark
10 Alternating Leg V-Up (no backpack)
10 Backpack Clean and Jerk
M30 Scaled
Slightly different than how original workout is written.
16 Minutes of Standing Marches
—Every 2:00, including the 0:00 mark
10 Seated Toe Taps
10 Glute Bridges
10 Elevated Mountain Climbers (L+R=1)
Mayhem Moms
Slightly different than how original workout is written.
16 Minutes of controlled Skipping in Place
Every 2 minutes, including 0:00 perform:
10 Modified Alternating Leg V Ups
10 Glute Bridges
10 Elevated Mountain Climber (L+R=1)
For Time:
2000m Run
*Every 2 minutes, including 0:00 perform:
10 Alternating Leg V-Ups
10 Alternating Dumbbell Hang Clean and Jerks (50/35)
Time Cap: 16 Minutes
Substitution
If a 2000m Run Distance seems way too daunting for you, there are a couple options:
1) Complete a 1200m Run (6 laps of 200m)
2) Make this a 16 minute workout, where you just run for 16 minutes and every 2 minutes, you stop and do the work required. Don’t worry about a “score” and just move.
3) Make this a 16 minute workout, where you complete 16 minutes of High Knees and every 2 minutes, you stop and do the work required.
4) If you have access to a machine, you may convert to a machine using THIS SHEET
Mayhem Moms
Slightly different than how original workout is written.
16 Minutes of controlled Skipping in Place
Every 2 minutes, including 0:00 perform:
10 Modified Alternating Leg V Ups
10 Dumbbell Hang Clean and Jerk
Score
Your score today is the TOTAL time it takes you to complete the 2000m run, even with all of the times you have to stop and complete the work.
Workout Strategy and Flow
- You should be completed with the alternating leg v-ups and hang clean and jerks in under 60 seconds.
- Alternating Leg V-Up – smooth and fast here. We don’t want to lay on the ground long.
- Dumbbell Hang Clean and Jerk: The dumbbell weight should allow for unbroken every time.
FLOW
At 3,2,1, go…..rather than starting on your run, you’re going to drop to the ground and quickly perform 10 Alternating Leg V-Ups, then 10 Alternating Dumbbell Hang Clean and Jerks. As soon as you are done with that you will go on your run. At the 2 minute mark, you will stop your run and do another set of the 10 + 10 work. Restart your run on the meter/distance you left off on. Keep repeating the stops at the 4, 6, 8, etc… minute mark, until you have achieved 2000m.
It is important to note that if you are running outside, aim to run in a 100m out and back section to help you keep track easier of how far you have run.
1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Crossleg Forward Fold (right)
:30 Crossleg Forward Fold (left)
-repeat stretches if you have time-
Score
Your score today is the TOTAL time it takes you to complete the 2000m run, even with all of the times you have to stop and complete the work.
Workout Strategy and Flow
FLOW
At 3,2,1, go…..rather than starting on your run, you’re going to drop to the ground and quickly perform 10 Alternating Leg V-Ups, 10 Glute Bridges and then 10 Mountain Climbers. As soon as you are done with that you will go on your run. At the 2 minute mark, you will stop your run and do another set of the 10, 10, 10 work. Restart your run on the meter/distance you left off on. Keep repeating the stops at the 4, 6, 8, etc… minute mark, until you have achieved 2000m.
It is important to note that if you are running outside, aim to run in a 100m out and back section to help you keep track easier of how far you have run.