5:00 AMRAP
10 Inchworm
5 Plank to Downward Dog
10 Cat-Cow Stretch
10 Plank Shoulder Taps
15 second Hollow Hold
Athletes Notes
For Time
Accumulate 2:00 Pronated Chin Over Bar Hold -OR- Dual Dumbbell or Backpack Row Hold
*every time you break complete 20 Push Ups
**Finish with 20 Push Ups
Athletes Notes
Score
This workout is scored on completion. Use the notes to score how many push ups you had to complete.
Workout Flow
Accumulate a total of 2:00 Pronated Chin Over Bar Hold
-complete 20 push ups every time you break-
Once 2:00 has been accumulated in the hold, complete 20 more push ups to finish.
Demo videos
Scaling
No Scaling Option Needed.
Mayhem Mom Mods
For Time
Accumulate 2:00 Pronated Chin Over Bar Hold -OR- Dual Dumbbell or Backpack Row Hold
*every time you break complete 20 Elevated Push Up
*Finish with 20 Elevated Push Up
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
2 Rounds for Max Reps
:30 Feet Elevated Back Flat Crunch w/ hands behind head
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands crossed at chest
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands at side
-rest :30-
Athletes Notes
Score
This workout is scored on the total number of reps completed in each round.
Workout Flow
:30 Feet Elevated Back Flat Crunch w/ hands behind head
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands crossed at chest
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands at side
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands behind head
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands crossed at chest
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands at side
Demo videos
- Feet Elevated Back Flat Crunch with Hands Behind Head
- Feet Elevated Back Flat Crunch with Hands Crossed
- Feet Elevated Back Flat Crunch with Hands at Side
Scaling
No Scaling Needed
Mayhem Mom Mods
2 Rounds:
:30 Elevated Mountain Climber
-rest :30-
:30 Elevated Mountain Climber
-rest :30-
:30 Elevated Mountain Climber
-rest :30-