2-3 rounds:
10/per side Groiners
10 Jumping Jacks
10 Air Squats
10 High Knees
20 Butt Kicks
Athletes Notes
For Time
10 Strict Pull Up OR 25 Bent Over Row**
20 Front Rack Walking Lunge Steps**
10 Strict Pull Up OR 25 Bent Over Row**
30 Goblet Walking Lunge Steps*
10 Strict Pull Up OR 25 Bent Over Row**
40 Bodyweight Walking Lunge Steps
10 Strict Pull Up OR 25 Bent Over Row**
50 Air Squats
*Goblet: Dumbbell (1×50/35) or Backpack
**Front Rack and Row: Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored based on quickly you complete the required work.
Workout Flow
As quickly as possible, complete:
10 Strict Pull Ups
20 Double DB Front Rack Walking Lunge
10 Strict Pull Up
30 Goblet Walking Lunge Step
10 Strict Pull Ups
40 Bodyweight Walking Lunge Steps
10 Strict Pull Ups
50 Air Squats
Demo videos
- Strict Pull Up
- Double Dumbbell Bent Over Row
- Backpack Bent Over Row
- Double Dumbbell Front Rack Walking Lunge
- Backpack Front Rack Lunges
- Dumbbell Goblet Walking Lunge
- Backpack Goblet Walking Lunge
- Bodyweight Walking Lunge
- Air Squats
Scaling
25 Bent Over Row
20 Front Rack Walking Lunge Steps
25 Bent Over Row
30 alt Goblet Walking Lunge Steps
25 Bent Over Row
40 alt Bodyweight Walking Lunge Steps
25 Bent Over Row
50 Air Squats
*Goblet: Dumbbell (1×35/25) or Backpack
**Row and Front Rack: Dumbbell (2×35/25) or Backpack
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Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
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