5:00 AMRAP
10 Glute Bridges
10 Air Squats
10 Supermans
10 Pike Shoulder Taps
20 Skater Jumps
Athletes Notes
3 sets for Total Steps
3 minute AMRAP
Walking Lunges or Alt Forward Lunge Steps (Weighted* or Bodyweight)
*at the start of each minute complete 10 alt Renegade Rows* or 10 Alt Plank Walk Ups
-rest 3:00 b/t sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many lunges you complete in each set.
Workout Flow
0:00-1:00
10 alt Renegade Row
Max steps walking/forward lunges
1:00-2:00
10 alt Renegade Row
Max steps walking/forward lunges
2:00-3:00
10 alt Renegade Row
Max steps walking/forward lunges
3:00-6:00
Rest
6:00-7:00
10 alt Renegade Row
Max steps walking/forward lunges
7:00-8:00
10 alt Renegade Row
Max steps walking/forward lunges
8:00-9:00
10 alt Renegade Row
Max steps walking/forward lunges
9:00-12:00
Rest
12:00-13:00
10 alt Renegade Row
Max steps walking/forward lunges
13:00-14:00
10 alt Renegade Row
Max steps walking/forward lunges
14:00-15:00
10 alt Renegade Row
Max steps walking/forward lunges
Demo videos
- Bodyweight Walking Lunge
- Bodyweight Forward Lunges
- Double Dumbbell Farmer Hold Walking Lunge
- Backpack Walking Lunge
- Dumbbell Renegade Row
- Plank Walk Ups
Scaling
3 sets for Total Steps
3 minute AMRAP
Walking Lunges or Alt Forward Lunge Steps (Bodyweight)
*at the start of each minute complete 10 Alt Plank Walk Ups
-rest 3:00-
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
6 sets for max reps
:30 work/:30 rest
Stick Abmat Butterfly Sit Up or Straight Leg Sit Up
Athletes Notes
Score
This workout is scored on how many reps you can complete in the 6 working sets.
Workout Flow
0:00-:30
Max Reps Stick Sit Up
:30-1:00
Rest
1:00-1:30
Max Reps Stick Sit Up
1:30-2:00
Rest
2:00-2:30
Max Reps Stick Sit Up
2:30-3:00
Rest
3:00-3:30
Max Reps Stick Sit Up
3:30-4:00
Rest
4:00-4:30
Max Reps Stick Sit Up
4:30-5:00
Rest
5:00-5:30
Max Reps Stick Sit Up
Demo videos
Scaling
6 sets for max reps
:30 work/:30 rest
Straight Leg Situp
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.