5:00 Clock
15 Seconds of High Knees to Jumping Jacks
5 Elbow to Floor Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 – 1 and 1/4 Air Squats
5 Towel Rows or Crush Grip Dumbbell Bent Over Rows
Athletes Notes
5 Minutes to work through as many rounds as you can.
3 sets:
15 1-and-¼ Air Squats
-rest 2:00 between sets-
Athletes Notes
Demo Video
- 1-and-¼ Air Squat – you will perform a typical air squat, but instead of standing up all the way, you will come up just above parallel and then go back down into your squat before standing up all the way. You can also think of this as a pulse.
Flow
15 1-and-¼ Air Squats
-rest 2:00-
15 1-and-¼ Air Squats
-rest 2:00-
15 1-and-¼ Air Squats
Scaled
3 Sets:
15 Slow Squat to Chair – focus on quality movement.
-rest 2:00-
Mayhem Moms
No modifications. If the addition of the quarter squat causes discomfort, switch to 25 Air Squats
Tabata
8 rounds (20 seconds on/10 seconds off)
Towel Rows or Banded Bent Over Rows or Chin Ups
-Rest 1 Minute-
8 rounds (20 seconds on/10 seconds off)
Box Jumps (24″/20″)
-Rest 1 Minute-
8 rounds (20 seconds on/10 seconds off)
Bodyweight Upright Row
Athletes Notes
Scoring
- Set 1 = TOTAL Towel Rows or Banded Bent Over Rows or Chin Ups
- Set 2 = TOTAL Box Jumps
- Set 3 = TOTAL Bodyweight Upright Rows or Banded Upright Rows
Workout Strategy and Flow
- Be ready for your shoulders, biceps, and forearms to be burning.
- Try your best during the rest to shake those arms out.
- Between the 2 types of rows, there will be a cardio piece from the box jumps
- Towel Rows
- Banded Bent Over Row
- Chin Ups
- Box Jump
- Bodyweight Upright Row
- Banded Upright Rows
Substitution
- If you don’t have access to a box, you may complete as Tuck Jumps
FUN RECOMMENDATION
- Complete each of these tabatas by following along to the Tabata Song. Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Towel Rows as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Towel Rows as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Towel Rows as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Towel Rows as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Towel Rows as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Towel Rows as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Towel Rows as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Towel Rows as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Box Jumps
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Bodyweight Upright Row
Mayhem Moms
Tabata 8 rounds (:20 on/:10 off) of:
Crush Grip Dumbbell Bent Over Row
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Modified Tuck Jump
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Bodyweight Upright Row or Banded Upright Rows
3 sets:
10 Double Dumbbell 1-and-¼ Front Squat
-rest 2:00 between sets-
Athletes Notes
Demo Video
- Double Dumbbell 1-and-¼ Front Squats – you will perform a typical dumbbell front squat, but instead of standing up all the way, you will come up just above parallel and then go back down into your squat before standing up all the way. You can also think of this as a pulse.
Flow
10 Double Dumbbell 1-and-¼ Front Squat
-rest 2:00-
10 Double Dumbbell 1-and-¼ Front Squat
-rest 2:00-
10 Double Dumbbell 1-and-¼ Front Squat
Mayhem Moms
No modifications. If the addition of the quarter squat causes discomfort, switch to 15 Dumbbell Front Squats
Tabata
8 rounds (20 seconds on/10 seconds off)
Crush Grip Dumbbell Bent Over Row (50/35)
-Rest 1 Minute-
8 rounds (20 seconds on/10 seconds off)
Box Jumps (24″/20″)
-Rest 1 Minute-
8 rounds (20 seconds on/10 seconds off)
Crush Grip Dumbbell Upright Row (50/35)
Athletes Notes
Scoring
- Set 1 = TOTAL Crush Grip Dumbbell Bent Over Rows
- Set 2 = TOTAL Box Jumps
- Set 3 = TOTAL Crush Grip Dumbbell Upright Rows
Workout Strategy and Flow
- Be ready for your shoulders, biceps, and forearms to be burning.
- Try your best during the rest to shake those arms out.
- Between the 2 types of rows, there will be a cardio piece from the box jumps
- Crush Grip Dumbbell Bent Over Row
- Box Jump
- Crush Grip Dumbbell Upright Row – these can be really challenging depending on your hand size vs the dumbbell heads so today, I will allow other RX options such as:
- 1) Hold Single Dumbbell by the handle with both hands (this is what I did)
- 2) if you have access to 2 lighter dumbbells to perform Double Dumbbell Upright Row
- 3) Kettlebell Upright Row
Substitution
- If you don’t have access to a box, you may complete as Tuck Jumps
FUN RECOMMENDATION
- Complete each of these tabatas by following along to the Tabata Song. Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Box Jumps
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Crush Grip Dumbbell Upright Row
Mayhem Moms
Tabata 8 rounds (:20 on/:10 off) of:
Crush Grip Dumbbell Bent Over Row
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Modified Tuck Jump
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Crush Grip Dumbbell Upright Row
1:00 Lat Stretch on Box
:30 Pigeon Stretch (each)
:30 Couch Stretch (each)
Athletes Notes