5:00 Clock
20 seconds of Marches
10 Alternating Samson Lunges
5 Thread the Needle (Each)
5 Box Step Ups
5 Slow Rows (towel, band or crush grip)
Athletes Notes
3 sets:
Tempo Air Squats @ 50% of Test Rep #
-rest 2:00 between sets-
*Tempo 3311
Athletes Notes
Score
Score the rep # you did for each set.
Demo Videos
- Air Squats
- Tempo Explanation– this is the same tempo from test day!! 🙂
3 seconds down, 3 second pause at the bottom, 1 second up, 1 second pause at the top.
- Tempo Explanation– this is the same tempo from test day!! 🙂
Flow
- Today we are basing our reps on the test # we got on Monday, June 3. You will take 50% of your test # and use that # as your rep count today.
- If on test day you got 30 reps, then you will do 15 reps each set for today.
Tempo Air Squats @ 70% of Test Rep #
-rest 2:00-
Tempo Air Squats @ 70% of Test Rep #
-rest 2:00-
Tempo 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: 5 reps
- Intermediate: 10 reps
- Advanced: 15 reps
Backpack Option
3 sets:
Tempo Backpack Back Squat @ 50% of Test Rep #
-rest 2:00 between sets-
Scaled
3 sets:
Tempo Squat to Chair @ 50% of Test Rep #
-rest 2:00 between sets-
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.
5 Rounds
20 Towel Rows or Banded Rows*
20 Box Step Ups (24”/20”)
RX+ Option: 12 Kipping Pull Ups
Athletes Notes
Workout Strategy and Flow
- Alrighty, we have 5 rounds for time. The goal is to complete this as quickly as we can, so we should aim for similar times across all 5 rounds. This means we need to be smart in rounds 1, 2, 3 so we can be sure we can still move just as fast in rounds 4 and 5.
- Towel Rows or Banded Bent Over Row – feel the pump!!!! This one will tax the grip due to the fact that we will be completing 100 reps.
- We did provide an RX+ Option today for the rows of completing Kipping Pull Up. You should only choose this option if you know you can consistently complete 6+ reps at a time.
- Box Step Up – bodyweight here. We can pick up the speed to gain time back we may have lost from having to break up the rows / pull ups. Just keep in mind that you must stand up all the way on the top of the box. These are alternating reps and every step up counts as a rep.
FLOW
20 Towel Rows, 20 Box Step Ups, 20 Towel Rows, 20 Box Step Ups, 20 Towel Rows, 20 Box Step Ups, 20 Towel Rows, 20 Box Step Ups, 20 Towel Rows, 20 Box Step Ups…AND DONE 🙂
Substitution
- If you don’t have access to a box or chair, you can scale to alternating Bodyweight Forward Lunges
Backpack Option
5 Rounds
20 Backpack Bent Over Row
20 Backpack Chair Step Ups (24”/20”)
Scaled
5 Rounds
20 Towel Rows or Crush Grip Object Row
20 Step Up to Surface
Mayhem Moms
5 Rounds
20 Towel Rows or Banded Bent Over Row
20 Box Step Up or Lunge to Hip Extension
3 sets:
Tempo Double Dumbbell Front Squats @ 50% of Test Rep #
-rest 2:00 between sets-
*Tempo 3311
Athletes Notes
Demo Video
- Dumbbell Front Squats
- Tempo Explanation – this is the same tempo from test day!! 🙂
3 seconds down, 3 second pause at the bottom, 1 second up, 1 second pause at the top.
- Tempo Explanation – this is the same tempo from test day!! 🙂
Flow
- Everyone will have a different rep # based on the number you got on the Tempo Test on June 3. You will take 50% 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 8 reps each set.
Tempo Double Dumbbell Pause Front Squats @ 50% of Test Rep #
-rest 2:00-
Tempo Double Dumbbell Pause Front Squats @ 50% of Test Rep #
-rest 2:00-
Tempo Double Dumbbell Pause Front Squats @ 50% of Test Rep #
-rest 2:00-
If you don’t have a test # from June 3, follow one of these rep schemes:
Beginner: 6 reps
Intermediate: 8 reps
Advanced: 12 reps
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.
5 Rounds
20 Crush Grip Dumbbell Bent Over Rows (50/35)
20 Box Step Ups (24”/20”)
Athletes Notes
Workout Strategy and Flow
- Alrighty, we have 5 rounds for time. The goal is to complete this as quickly as we can, so we should aim for similar times across all 5 rounds. This means we need to be smart in rounds 1, 2, 3 so we can be sure we can still move just as fast in rounds 4 and 5.
- Crush Grip Dumbbell Bent Over Row – feel the pump!!!! This one will tax the grip specifically the forearms because of the way we are holding the head of the dumbbell. If you need to set it down during the set of 20, make it quick. I would recommend counting 3-2-1 and pick it right back up. Remember this will be 100 reps, so pick your weight wisely.
- Box Step Up – bodyweight here. We can pick up the speed to gain time back we may have lost from setting the dumbbell down during the 20 reps. Just keep in mind that you must stand up all the way on the top of the box. These are alternating reps and every step up counts as a rep@
FLOW
20 Crush Grip Dumbbell Bent Over Rows, 20 Box Step Ups, 20 Crush Grip Dumbbell Bent Over Rows, 20 Box Step Ups, 20 Crush Grip Dumbbell Bent Over Rows, 20 Box Step Ups, 20 Crush Grip Dumbbell Bent Over Rows, 20 Box Step Ups, 20 Crush Grip Dumbbell Bent Over Rows, 20 Box Step Ups…AND DONE 🙂
Substitution
- If you don’t have access to a box or chair, you can scale to alternating Bodyweight Forward Lunges
Mayhem Moms
5 Rounds
20 Crush Grip Dumbbell Bent Over Row
20 Box Step Up or Lunge to Hip Extension
1:00 Chest Stretch (each side)
1:00 Couch Stretch (each side)
1:00 Chair/Box Lat Stretch
Athletes Notes